5 Yelula Ukudedela Nokukhulula I-Mid Back Yakho

-Delile

• 1. Ukunyakaza kwe-Cat-Cow
• 2. I-Passive backbend
• 3. Bahlezi twist
• 4. Icobra Pose
• 5. Ibhuloho Pose

Maphakathi emuva kuyelula

Uma ukuzingela phezu kwedeski usuku lonke kwenze umhlane wakho ophakathi ungajabuli, ukukhululeka kumane nje kusuka kude.

Iminyakazo evula umgogodla, yelule ingaphambili nomhlane womzimba, futhi yakhe izicubu zokuthuthukisa ukuma kwakho injengomuthi wokudambisa izinhlungu.

Ezinye zalezi zinweba zingenziwa noma kuphi. Ungase uthathe ikhefu elifushane phakathi nosuku ukuze welule emuva futhi uqede ukungezwani njengoba kwakha. Mane usuke edeskini lakho bese uzelula!

1. Ukunyakaza kwe-Cat-Cow

Lokhu kunyakaza komgogodla kuyindlela enhle yokufudumeza umzimba ukuze ube nokuma okunzima kakhulu, ngenkathi ukhipha ukuqina maphakathi maphakathi.

1. Qala kuzo zonke izinyawo ezine nezihlakala zakho ngqo ngaphansi kwamahlombe akho namadolo ngaphansi kwezinqulu zakho. Zizwe ukhululekile ukubeka amadolo akho ngengubo uma uzizwa ungakhululekile.
2. Sabalalisa iminwe yakho kabanzi bese usabalalisa isisindo ngokulinganayo esandleni sakho sonke. Cindezela izintende zezandla zakho namaphakethe eminwe emhlabathini ukuze ugweme ukulahla isisindo esihlakaleni.
3. Faka, ngomusa uthumele i-pelvis yakho phezulu nenhliziyo yakho phambili, ucwilise isisu sakho phansi nobuso bakho buphezulu.
4. Khipha umoya. Gobisa umhlane wakho njengekati, uzungeze umgogodla wakho, ungene esinqeni sakho, bese uvumela ikhanda lakho lilengiswe.
5. Phinda izikhathi ezingama-5-7, uzwe ukuthi umgogodla wakho uqala ukuvula, uvumele ukwelula kujule njengoba ufudumala.

2. I-Passive backbend

Ngemuva kosuku olude emsebenzini, ukubuyela emuva kungasiza ekunciphiseni ukungezwani. Bamba le pose isikhathi eside ngokuthanda kwakho, okungcono okungenani imizuzu emithathu. Ukufaka lokhu kwelula enkambisweni yakho yansuku zonke kuzokhulisa kakhulu ukuguquguquka emuva, kunciphise ukungezwani, futhi kuthuthukise ukuma kwakho.

Lokhu kwehlukahluka kusetshenziswa izinsiza ongazithola ekhaya, kepha zizwe ukhululekile ukusebenzisa amabhlogo we-yoga uma unawo.

1. Songa ingubo, ithawula, noma umata we-yoga. Beka umqulu phansi. Uma usebenzisa umata we-yoga, ungahle uthande ukugoqa ingxenye yawo kuphela, kuya ngokuguquguquka kwakho kwangemuva nobukhulu bukamata. Iroli enkulu idinga ukuguquguquka okwengeziwe ngenkathi encane inikeza ukukhishwa okuthe xaxa.
2. Lala emqulwini ngakho-ke uhlala ngaphansi kwezinhlamvu zamahlombe akho, eduze naphakathi komhlane wakho. Uma ungathanda ukusebenzisa amabhlogo e-yoga ukuthola inguqulo ejulile yale backbend, beka ibhulokhi eyodwa ngaphansi kwamahlombe akho bese kuthi okwesibili ngaphansi kwekhanda lakho. Phakamisa ikhanda lakho ngangokunokwenzeka ukuze intamo yakho izwakale isekelwa.
3. Phumula esimweni, ubeke ingubo yesibili ngaphansi kwekhanda lakho njengomcamelo uma kunesidingo. Gcina umoya wakho ubude futhi ujule.

3. Bahlezi twist

Ama-twists ayindlela enhle yokukhipha emuva maphakathi nokwenza ngcono ukuguquguquka. Kwifilosofi ye-yoga, ukusonteka kusiza ukukhipha izitho zangaphakathi futhi kukhuthaze ukukhishwa komzimba.

Ngesikhathi sokujija, gcina umgogodla isikhathi eside ngokuhlala uqonde. Ama-twists enzelwe ukunweba umgogodla, kepha isenzo sokujika singacindezela ama-vertebrae uma ingemuva liyindilinga. Abafundi abaningi bazama ukufinyelela i-twist ejulile ngokuzingela ngaphezulu, kepha ukuthola izinzuzo zangempela zokuma, gcina umgogodla isikhathi eside.

1. Hlala unqamule imilenze uma kungenzeka noma esihlalweni.
2. Faka umoya, uhlale phezulu, bese ubeka isandla sakho sokudla ngemuva kwakho, uletha isandla sakho sobunxele edolweni lakho langakwesokudla.
3. Exhale bese uphendukezela inhliziyo yakho ngesokunene. Yelula umgogodla, uzwe ukujija kukhipha ukungezwani maphakathi nomhlane wakho. Letha ukunaka indawo yenhliziyo bese uzizwa ukuthi emuva kuvulekile. Musa ukujija ngokweqile ngokudonsa idolo lakho noma ukusonta ngochuku kakhulu.
4. Bheka ehlombe lakho langakwesokudla kuze kufike lapho intamo yakho izokuvumela khona. Bamba ukuphefumula okungu-3-5 bese udedele phakathi nendawo, uhlale enkabeni yomjikelezo wokuphefumula owodwa.
5. Phinda ngakolunye uhlangothi ngesikhathi esifanayo. Phinda izinhlangothi zombili uma ufisa.

4. Icobra Pose

Le backbend emnene ilula futhi iqinisa emuva.

Kungaba yisilingo ukusebenzisa imisipha yengalo ukufinyelela ku-backbend ejulile, kepha ukugxila ekubandakanyeni imisipha yangemuva kuyindlela ephumelela kakhulu yokukhulula ukungezwani emuva nokwakha imisipha ukuthuthukisa ukuma. Ukuma okuthuthukile kuzosiza ukungezwani ekuqongeleleni ngemuva.

1. 1. Lala ngesisu, umzimba ubude, isilevu kumata noma ubheke phansi. Beka izandla zakho ngaphansi kwamahlombe akho.
   2. Faka futhi ugobe isifuba sakho emhlabathini, uhlanganise imisipha yakho yangemuva. Ungahle uphakamise izandla zakho phansi emhlabathini okwesikhashana ukuze uvivinye ukuthi uhlanganyela kangakanani emuva.
   3. Cindezela kancane ezandleni zakho ukujulisa ukwelula. Cishe amaphesenti angama-95 okugoba kufanele aqhamuke ngemuva, ngokucindezela okuthe xaxa okuthe xaxa kuvela ezandleni.
   4. Bamba ukuphefumula okungu-2 bese uyadedela. Phinda izikhathi ezimbili ngaphezulu.

5. Ibhuloho Pose

Enye into evula emuva emnene nokuqinisa, iBridge Pose nayo ivula ngobumnene umzimba wangaphambili. Lokhu ukuma kufaka ingcindezi encane entanyeni. Qiniseka ukuthi ubheka kuze kube iphuzu elilodwa ophahleni, uyeke ukuguqula ikhanda.

[faka isithombe /hlcmsresource/images/topic_centers/Fitness-Exercise/642 iso361-Bridge-Pose.webp]

1. Lala ngomhlane, uguqe ngamadolo, bese ubeka izinyawo zakho zibheke phansi ngamasentimitha ambalwa ukusuka kuthambo lwakho lomsila. Iminwe yakho kufanele ikwazi ukukuthinta izithende.
2. Cindezela amahlombe akho phansi bese uwafaka ngomhlane, ukuze isifuba sakho sikhukhumale siye phambili.
3. Cindezela ezinyaweni zakho bese uthumela okhalweni lwakho phezulu esibhakabhakeni.
4. Hlanganisa izandla zakho ngaphansi kwakho, ucindezele ezingalweni nasezinyaweni zakho ukuze uphakamise ukhalo lwakho kahle ophahleni.
5. Letha ukuqaphela emhlane wakho ongaphezulu, ngemuva kwenhliziyo yakho, bese uthumela isifuba sakho ngasodongeni olungemva kwakho. Lokhu kusiza ukukhipha i-backbend kumqolo ongezansi nokuningi kubheke maphakathi nangaphezulu emuva.
6. Hlala ukuphefumula okungu-5-7 ngaphambi kokwehlisa ngobumnene, ukhiphe izandla, uzilethe ekuphumuleni eceleni kwakho.
7. Phinda amahlandla ama-3 ngaphezulu, uhamba kancane nangokwengqondo njengoba ungena futhi uphuma ukuma.

USuzanne Heyn unguthisha weyoga, uchwepheshe wokuzindla, nomlobi wokucabangisisa osePhoenix. Umsebenzi wakhe uvele kumasayithi athandwayo afana neHuffington Post neMindBodyGreen. Ubhulogi ku- www.sikhokoli.today.