Ungayibethela Kanjani i-Yoga Handstand Emavikini ama-3

-Delile

• Uhlelo lwe-Handstand lwamaviki amathathu
• Isonto lokuqala le-Yoga Handstand
• I-Yoga Handstand Isonto Lesibili
• Isonto lesithathu le-Yoga Handstand
• Yenza I-Yoga Handstand Yakho Egcwele
• Buyekeza kwe-

Njalo ngonyaka, sonke senza izinqumo ezifanayo zonyaka omusha, izinhlelo zangaphambi kwehlobo zokuba nempilo enhle, nezinhloso zokubuyela esikoleni. Akunandaba isikhathi sonyaka, bathambekele ekubeni nokuziphendulela ngempilo yethu — ekugcineni behlise lawo maphawundi okugcina, okwenza ijimu ibeokwangempela umkhuba, ukuzama ukuyeka ukudla kakhulu...Ngezinye izikhathi, nokho, izinqumo *ezingcono kakhulu* kuba yilezo ezinhle kakhulu: ukwazi ikhono elisha, ukwakha amandla, ukuhlola ukukhuthazela kwakho kwengqondo.

Kepha kuthiwani uma ujikisa umgomo wakho wezempilo ekhanda?

Faka u-Heidi Kristoffer, umqeqeshi we-yoga ozinze eNew York, nomdali we-CrossFlowX ophakamisa ukuthi i-yogi (nanoma iyiphi i-buff yokujima, ngempela) bazame izandla zabo endaweni yokumisa izandla egcwele ngokugcwele, emile mahhala. (Kepha cha, akafuni wenze noma yini izigqoko zekhanda.)

Uyahlanya kakhulu, usho? "Kokuhlangenwe nakho kwami, into ekhawulelayo ubuchopho bakho," kusho uKristoffer. Ngemuva kwakho konke, ama-handstand afaka phakathi ukunqoba ukwesaba. "Kungumvelo womuntu ukufuna ukuphatha. Ukubheka phezulu kuzizwa kungalawuleki, yingakho kusabisa abantu abaningi kangaka," kuchaza yena. Futhi? "Iningi lethu likholelwa ukuthi sidinga abanye abaseseke kukho konke esikwenzayo. I-handstand iwukuba uzondle ngezandla zakho zombili. Uma ukwazi lokho, kusinika amandla ngendlela emangalisayo." (Kunezinzuzo eziningi zokuphathwa ngesandla, futhi!)

Ukwamukela i-handstand inselele kokubili ingqondo nomzimba wakho (kudinga amandla ayisisekelo, ukuhamba kwehlombe, nokuqondanisa okufanele) futhi kwakha ukuzethemba ekubuyiseleni. Kodwa uyenza kanjani i-yoga handstand, uyabuza?

Uhlelo lwe-Handstand lwamaviki amathathu

Lolu hlelo lwamasonto amathathu oluvela kwaKristoffer luqukethe ukunyakaza kwamandla okuyisisekelo, ukunyakaza okukodwa kwehlombe, nokunyakaza kokulungiselela ngesandla okukodwa isonto ngalinye. Ngokushesha, uzoba namandla, ukuzethemba namandla okuqina kunalokho okucabangayo — mhlawumbe okuzokwanela ukwenza lokho 'ukuphuma uyodla kancane'. Kungenzeka. (Akuyona i-yogi? Nansi enye indlela yokufunda ukwenza i-handstand.)

Landela lo mjikelezo wamasonto amathathu bese uvivinya i-handstand yakho ekugcineni.

Isonto lokuqala le-Yoga Handstand

Yenza ukuhamba ngezansi kanye ngosuku, nsuku zonke.

Amandla Abalulekile: I-Plank Hold

Qala endaweni ephezulu yamapulangwe, ukugcina izinzwane zihlangene namahlombe nezihlakala kulayini, iminwe isakazekile. Cindezela ku-knuckles of forefingers kanye nezithupha. Ungakhiyi izindololwane.

Bamba imizuzwana engama-30. Inqubekela phambili yokubamba imizuzu eyi-1 noma emi-2. Ziphonsele inselelo ngokwengeziwe ngokuphakamisa umlenze ohlukile nengalo kusuka emhlabathini ngasikhathi sinye bese uyibambe lapho.

Ukuhamba Ngamahlombe: I-Wall Beer Opener

Yima ubheke odongeni buqamama nengalo. Tshala izintende odongeni ngokuphakama kobuso, ngokuhlukana kobubanzi bamahlombe. Kancane wehlise umzimba, ukugcina izintende zixhumekile; phumuza ikhanda lakho phakathi kwezingalo futhi uphumule amahlombe akho. (Uzokwazi ukuthi kuyasebenza njengoba isifuba sakho siqhubeka nokudedela sibheke phansi.)

Bamba imizuzwana engama-30 kuye kwiminithi eli-1.

I-Handstand Prep: I-Crow Pose

Qala ekumeni kwezintaba (ukuma ubude) ngezinyawo ezinobubanzi be-hip kanye nezingalo ezinhlangothini. Hlala emuva esihlalweni pose ngezingalo eziya phambili naphezulu, ngama-biceps ngezindlebe. Ukugcina lesi sikhundla, phakamisa izithende phansi, uguqule isisindo uye phambili, futhi uguqule izihlakala ukuze izintende zibheke phambili. Ncika phambili kancane ukuze ubeke izintende phansi phansi phambi kwezinyawo, noma ukuxhuma amadolo emakhwapheni noma ukucindezela amadolo ngaphandle kwezingalo ezingaphezulu. Isisindo sedwala siye phambili sibe sezintendeni zezandla, bheka phambili, bese uphakamisa izinyawo uzisuse phansi—ubambe umzuzwana noma emibili uma ukwazi. Izinyawo ezingezansi zibuyele phansi bese ubuyela esihlalweni.

Phinda, usuke egwababa uye esihlalweni amahlandla ayi-10.

I-Yoga Handstand Isonto Lesibili

Yenza uchungechunge olungezansi okungenani izikhathi ezi-5 ngesonto.

Amandla Amakhulu: I-Core Roll-Backs

Qala ukulala ubheke phezulu, izingalo ngaphezulu, izintende zibheke phezulu, nemilenze yeluliwe. Cindezela imilenze ndawonye bese umhlabathi ongezansi ungene phansi ukuze uphakamise imilenze kancane ukhombe ophahleni. Hlanganisa i-abs ukusonga imilenze ubheke ebusweni, uzama ukuthepha izinzwane phansi ngemuva kwekhanda lakho. Gudluza kancane imilenze ubheke phezulu bese wehlisa imilenze ukuze izithende zindize ngaphezu kwenhlabathi ukuze ubuyele ekuqaleni.

Phinda imizuzu engu-1 kuya kwemibili.

Ukuhamba Ngamahlombe: I-Windmill Beer Rolls

Yima ngezinyawo ububanzi be-hip-wide. Finyelela izingalo ngqo phezulu bese 'ubhukuda' izingalo (sengathi wenza i-freestyle), ngakho-ke omunye uphambi komzimba wakho kanti omunye ungemuva. Gcina amahlombe phansi, kude nezindlebe.

Phinda imizuzwana engu-30. Misa kancane, bese uhlehlisa imizuzwana engama-30.

Ukulungiselela i-Handstand: Hlehlisa i-Double L Handstand eWall

Kala ibanga lomlenze ukusuka odongeni ukuze uthole ukuthi ungazibeka kuphi izandla zakho phansi. Bhekani kude nodonga kuzo zozine izandla zihlukaniswe ububanzi behlombe phansi. Nyathela ngezinyawo udonga kuze kube yilapho umzimba wakho wakhe indawo ethi "L", uvumele ikhanda liwele phansi. Gcina amahlombe enqwabelene ngenhla kwezihlakala. Uma uzizwa uzinzile, dlala ngokuphakamisa umlenze owodwa ngesikhathi uqonde ophahleni.

Bamba imizuzwana engama-30 kuye kwiminithi eli-1.

Isonto lesithathu le-Yoga Handstand

Yenza uchungechunge olungezansi okungenani izikhathi ezi-5 ngesonto.

Amandla Abalulekile: Ipulangwe kuya ku-Superhero Plank Reps

Qala endaweni ephakeme yepulangwe ngezandla ngqo ngaphansi kwamahlombe. Letha isandla sokudla phambili, bese kwesokunxele phambili, ngakho izingalo zolulwa okungenani amasentimitha ayi-12 ukusuka lapho ziqale khona. Buyela eplankini.

Phinda imizuzwana engama-30, uholele ngesandla sokudla. Shintsha izinhlangothi; phinda.

Ukuhamba Ngamahlombe: Uhlezi Phambili Bend Kriya

Hlala nemilenze ndawonye, ​​enwetshiwe phambi kwakho izinyawo ezigobile. Hofuzela ukuze ufinyelele izingalo ziqonde phezulu, bese ukhipha umoya ukuze uzishanele phambili phezu kwemilenze, ufinyelele ezinzwaneni, wehle kuphela njengokunethezeka.

Phinda ngokushesha umzuzu owodwa.

Ukulungiselela i-Handstand: Hlukanisa i-Handstand

Linganisa ibanga lomlenze kude nodonga bese wehlela emgodini obheke phambili obheke odongeni. Cindezela izintende ngokuqinile emhlabathini kuleyo ndawo. Phakamisa umlenze wangakwesobunxele ophahleni, ufike phezulu ebholeni lonyawo lwesokudla. Ukufinyelela phezulu ngomlenze wesobunxele, dlulisa isisindo ezandleni bese uphonsa unyawo lwesokudla uze ubheke phansi noma unyawo lwakho lwesobunxele lushaye udonga, ugcine imilenze ihlukaniswe ibhalansi. Gcina izingalo ziqonde, zingakhiyiwe. Sebenzisa izinzipho zomunwe njengamabhuleki ukucindezela emuva uma uzizwa uzowa (sengathi ungazicindezela emuva ngepulangwe).

Yenza u-3 kuya ku-5 uhlukanise i-handstand drill.

Yenza I-Yoga Handstand Yakho Egcwele

Kulula ukudonsa umsipha we-hamstring, emuva, noma wehlombe uma uhamba kanzima futhi ushesha ku-handstand (ikakhulukazi uma ungafudumali).Esikhundleni sokuthembela enhlanhleni nomfutho, cabanga ngokufaka i-handstand njengokwengeziwe mayelana nokuma ngendlela efanele kanye namasu—yingakho uKristoffer ephakamisa ukuthi uqalise i-handstand yakho egcwele njengoba nje ungaqala i-handstand ehlukanisiwe.

Ekugcineni, uzonquma ibanga elikuvumela ukuthi ukhahlele phezulu futhi ungalokothi uthinte udonga, kodwa ukuba nalo njengenetha lokuphepha ekuqaleni kuyasiza, usho kanje. Uma ungaludingi udonga, sebenzisa ingqikithi yakho, ujikeleze amathanga ngaphakathi, bese ufinyelela izinyawo zombili phezulu ziqonde. Cindezela imilenze ndawonye bese uhlanganyela nomgogodla wakho. Ngokucophelela, yehla ngendlela okhuphuke ngayo, unyawo olulodwa ngesikhathi, kusho yena. Uma unamandla amakhulu okulawula (futhi uguquguquka ngokwanele), ungazama ukuwa ngaphandle kwesandla sakho ungene esondweni.

Buyekeza kwe-