Lezi Zinzuzo ze-Handstand Zizokuqinisekisa Ukuthi Ubheke Phansi
-Delile
Kuhlala kukhona okungenani umuntu oyedwa ekilasini lakho le-yoga ongakwazi ukukhahlela ngqo phezulu ku-handstand bese uzipholela lapho. (Njengomqeqeshi wase-NYC uRachel Mariotti, oyibonisa lapha.) Cha, akayona inyathi-futhi ungaba nguye ngelinye ilanga. Zakhele lesi simo esiyinselele, futhi uzovuna zonke izinzuzo zethoni-ngaphezulu kwama-handstands, kanye nokwaneliseka kokukufeza ekugcineni.
"Ukulinganisa ezandleni zakho kuwuhambo oluhlukile kuwo wonke umuntu," kusho uHeather Peterson, isikhulu se-yoga e-CorePower Yoga. "Yenza amagxathu amancane ngokuhamba kwesikhathi ngokuzibophezela ekusebenzeni kulesi simo isikhathi ngasinye lapho uzilolonga." Ekugcineni, uzozizwa unamandla futhi unamandla ngokomzimba nangokwengqondo, usho kanje. (Okuningi kulokho lapha: Izinzuzo ze-4 zeMpilo ezimangalisayo zama-Handstands)
Othisha abaningi be-yoga bazonikeza i-handstand njengenketho phakathi nekilasi. Esikhundleni sokuhlala unamahloni, yizame! Futhi ungavumeli ukwesaba kukuvimbe ekuzameni lokhu kuvivinya umzimba okugcwele. Ungahlala uqala ngokusebenzisa udonga ukukusekela, bese uya kude, kusikisela uPeterson. (Zama lokhu kuhlukaniswa kwezinyathelo ngezinyathelo ukukusiza ukuthi ulungele ukuma ngesandla.)
Ngemuva kwalokho, ziklomelise ngesimo sokubuyisela esifana nesimo sezingane ukuze ubuyele ekuphefumuleni kwakho futhi udedele noma yiziphi izahlulelo ngokusebenza kwakho. (I-Yoga kufanele ibe uhlobo lokuphumula, khumbula?)
Izinzuzo ze-Handstand nokuhlukahluka
Lokhu ukuma kuyanika amandla ngoba kukusiza ukuthi uthole ibhalansi ngaphakathi nangaphandle. Uzofinyelela ngokoqobo-umbono omusha. Ngenkathi kungabonakala njengokuhamba komzimba okuphezulu kuphela, futhi kudinga amandla wethanga angaphakathi nangaphakathi ukukhahlela phezulu nokuhlala ulinganisela. Enye inzuzo enkulu ye-handstand ukuthi kuwumkhuba wokwazisa ngomzimba-uzobona ukuthi ukulungiswa okuncane kakhulu kungenza umehluko omkhulu. Khumbula ukuzibekezelela: Lesi simo simayelana nohambo, hhayi ukulubethela ngomkhuba owodwa, kusho uPeterson.
Uma unesihlakala noma ubuhlungu bendololwane, zama ukuzilolongela ukuma kwengalo esikhundleni. Ukuze uthole ubuhlungu behlombe, shintsha ngokuzijayeza okusekelwe ekhanda okusekelwe ngamabhulokhi emahlombe akho nasodongeni. Uma uzizwa ukhululekile nge-handstand yendabuko, zama ukuhlukanisa imilenze yakho bese uhamba phezu kwesondo.
Indlela Yokwenza I-handstand
A. Kusuka enjeni ebheke phansi, nyathela ngezinyawo cishe phakathi nendawo bese uphakamisa umlenze wangakwesokudla phezulu.
B. Shifta isisindo ezandleni bese uhambisa amahlombe phezu kwezihlakala, ulethe amehlo phambi kweminwe.
C. Qala ngokuphakamisa isithende sobunxele phansi naphezulu, uza ezinzwaneni zesobunxele. Bese uphakamisa umlenze wangakwesokudla phezulu kakhulu ngokubandakanya imisipha kanye ne-glutes.
D. Shift hips phezu kwamahlombe ukuze uthole i-hover unyawo lwangakwesokunxele lusuke phansi. Yehlisa phansi bese uphinda kuze kube yilapho zombili izinyawo zihlangene phezu kwezandla, zakha umugqa oqondile kusuka ezinzwaneni kuya ezihlakaleni. (Lokhu kugeleza kwemizuzu emihlanu kwe-yoga kungakusiza ukuthi uzijwayeze ukukhahlela ungene endaweni yokubamba ngesandla.)
Izeluleko zeFomu le-Handstand
- Noma ngabe unokukhetha ohlangothini olulodwa, phinda emlenzeni ohlukile ukuze ulinganise.
- Bandakanya umnyombo wakho ukugwema umumo "webhanana" lapho isifuba sakho sikhukhumala khona nezinyawo ziwela emuva ngaphezulu.