I-Yoga Yangaphambi Kokubeletha Ibeka Okuphelele Nge-Trimester Yakho Yesibili Yokukhulelwa

-Delile

• Vula uSihlalo Twist
• Ukubuza kwesihlahla
• Ukuma ngesandla nonyawo
• UQhawe II
• Reverse Qhawe
• Unxantathu
• Inselelo ye-Triangle Oblique
• Inja ebheke phansi
• Ikati-Inkomo
• I-Chaturanga Push-Up eshintshiwe
• Side Plank Knee-to-Elbow
• I-Pose Yengane
• Ukuguqa ngamadolo
• I-Hero Pose
• Buyekeza kwe-

Uyemukelwa ku-trimester yakho yesibili. Umntwana ukhula izinwele (yebo, ngempela!) Futhi wenza ngisho nokuzivocavoca kwakhe esiswini sakho. Yize umzimba wakho ujwayelene kancane ukuthwala umgibeli owengeziwe, lowo mgibeli uya eba mkhulu! (Hhayi lapho okwamanje? Zama lokhu kugeleza kwe-yoga kokuqala kokubeletha kokubeletha.)

Ngenkathi ukuzivocavoca ngesikhathi sokukhulelwa kuphephe ngokuphelele futhi kunezinzuzo eziningi, kunezinye izinzuzo zokulungisa ukugeleza kwe-yoga yakho ukuze ivumelane kahle nomzimba womama ozayo. Lokhu kugeleza, ngezilokotho ze UmumoIsakhamuzi sika-yogi u-Heidi Kristoffer, sihlanganisa izimo ezilungele ukusiza umzimba wakho ulawule injabulo (kanye, ne-TBH, imizabalazo) yokukhulelwa-kanye nokulungiselela usuku olukhulu oluzayo.

Isebenza kanjani: Landela kanye no-Heidi phakathi nokugeleza, noma thatha ngejubane lakho ngemiyalo yesinyathelo nesinyathelo ngezansi. Ungakhohlwa ukuphinda ukugeleza ngakolunye uhlangothi. Ufuna ukuzivocavoca okukhulu kakhulu? Yiyise ezingeni elilandelayo ngalokhu kuzivivinya okuphephile kokukhulelwa kokubeletha kwe-kettlebell.

Vula uSihlalo Twist

A. Yima endaweni esezintabeni izinyawo zihlukaniswe ububanzi okhalweni nezingalo ezinhlangothini, izintende zibheke phambili.

B. Exhale ukuze uhlale izinqe emuva bese ugoba amadolo ukuze wehlele endaweni yokuma kwesihlalo, uvimbela amadolo ukuthi aye phambili phezu kwezinzwane. Finyelela izingalo ngaphezulu, ama-biceps ngezindlebe.

C. Hofuza, bese ukhipha umoya ukuze usonte i-torso kwesokunxele, unwebe ingalo yesokudla iye phambili nengalo yesokunxele ibuyele emuva, ihambisane naphansi. Gcina okhalweni namadolo isikwele.

D. Hofuza ukuze ubuyele maphakathi, bese uphinda ukusonta ngakolunye uhlangothi.

Phinda ukuphefumula oku-3 ohlangothini ngalunye.

Ukubuza kwesihlahla

A. Ukusuka ekumiseni kwentaba, hambisa isisindo onyaweni lwesokunxele.

B. Phakamisa idolo langakwesokudla ohlangothini bese usebenzisa izandla ukubeka unyawo lwangakwesokudla ethangeni langaphakathi elingakwesobunxele lapho unethezeke khona.

C. Uma zizinzile, cindezela izintende ndawonye ngokuthandaza phambi kwesifuba.

Bamba ukuphefumula okungu-3.

* Abaqalayo kufanele bazijwayeze noma yikuphi ukuma kokulinganisa odongeni noma ngesihlalo sokuphepha.

Ukuma ngesandla nonyawo

A. Kusuka esihlahleni, phakamisa idolo langakwesokudla ukuze ubambe uzwane olukhulu lwesokudla ngomunwe wesandla sangaphambili nomunwe ophakathi.

B. Uma usuzinzile, cindezela onyaweni lwesokudla ukukhahlela ohlangothini kuze kube yilapho idolo langakwesokudla liqondile kepha lingakhiyiwe.

C. Uma ukhululekile, welula ingalo yangakwesobunxele eceleni. Gcina isifuba siphakanyisiwe bese ufinyelela umqhele wekhanda usiya ophahleni.

Bamba ukuphefumula oku-3.

UQhawe II

A. Ukusuka ume unyawo unyawo, gobisa kancane idolo langakwesokudla bese ubuyisa unyawo lwangakwesokudla enkabeni.

B. Ngaphandle kokuthinta phansi, thatha igxathu elikhulu emuva ngomlenze wangakwesokudla, unyawo olufanale ngemuva komata ukungena i-warrior II. Izinzwane zangakwesokunxele zisabheke phambili idolo langaphambili ligotshwe nge-engeli engu-90-degree.

C. Vula isifuba ngakwesokudla bese welula ingalo yesobunxele phambili nengalo yangakwesokudla emuva, ngokufana phansi. Bheka ngasesandleni somunwe wesobunxele.

Bamba ukuphefumula okungu-3.

Reverse Qhawe

A. Kusukela ku-warrior II, flip front palm ukuze ubheke ophahleni, bese ulufinyelela phezulu nangaphezulu. Buyela emuva esifubeni, uphumule isandla sokudla emlenzeni wesokudla.

B. Isifuba esivunguza sivulekele ophahleni bese ubheke phezulu ngaphansi kwengalo yangakwesokunxele.

Bamba ukuphefumula oku-3.

Unxantathu

A. Kusuka ku-warrior obuyela emuva, qondanisa umlenze wangaphambili bese uphakamisa isifuba ukuze ume uqonde, izingalo zinwetshiwe njengaku-warrior II.

B. Shift hips back over the right foot and reach torso phambili ngaphezulu komlenze wesobunxele, ukuvula isifuba kwesokudla.

C. Phumula ngesandla sobunxele ku-shin, block, noma phansi, bese welula ingalo yangakwesokudla iqonde phezulu, izingalo zeminwe zibheke ophahleni.

Bamba ukuphefumula okungu-3.

Inselelo ye-Triangle Oblique

A. Ukusuka ekumiseni kukanxantathu, nweba ingalo yesokudla iye phambili, i-biceps ngendlebe.

B. Phakamisa ingalo yesobunxele ukuze ifane nengalo yangakwesokudla, ibambe i-torso endaweni efanayo.

Bamba ukuphefumula okungu-3.

Inja ebheke phansi

A. Kusuka kunselelo yenxantathu ye-oblique, donsa umoya ukuze ufinyelele emuva futhi uguqe ngamadolo angaphambili ukugeleza ngeqhawe elibuyela emuva ngokuphefumula okungu-1.

B. Exhale to cartwheel izandla phambili ukubiyela unyawo lwesobunxele, bese unyathela unyawo lwesokunxele eduze kwesokudla.

C. Cindezela ezintendeni zezandla bese uphakamisela okhalo phezulu ubheke ophahleni, ucindezela isifuba ubheke ezinqeni ukuze wenze umumo othi "V" obheke phansi wenja ebheke phansi.

Bamba ukuphefumula okungu-3.

Ikati-Inkomo

A. Kusuka enjeni eyehlayo, amadolo aphansi kuye phansi ukuze ubeke isikhundla setafula, ukulinganisela ezandleni nasemadolweni ngamahlombe ezihlakaleni.

B. Adonse umoya bese uwisa ngesisu phansi, uphakamisele ikhanda nomsila ophahleni.

C. Khipha umhlane nomjikelezo oyindilinga uye ophahleni, uwise ikhanda nethambo lomsila ubheke phansi.

Phinda ukuphefumula oku-3 kuya kwemihlanu.

I-Chaturanga Push-Up eshintshiwe

A. Ukusuka endaweni yetafula yethebhulethi, slayida amadolo emuva ngamasentimitha ambalwa kuze kube yilapho umzimba wakhe umugqa oqondile kusuka emahlombe kuye emadolweni ukuqala.

B. Donsela ukugoba izindololwane uqonde emuva eceleni kwezimbambo, wehlise isifuba uye endololwaneni ukuphakama kwe-Chaturanga.

C. Exhale ukucindezela ezintendeni zezandla ukusunduza isifuba kude naphansi ukuze ubuyele endaweni yokuqala.

Phinda ukuphefumula oku-3 kuya ku-5.

Side Plank Knee-to-Elbow

A. Kusuka endaweni eguquliwe yokushintshela, susa isisindo entendeni yesobunxele nakudolo langakwesobunxele, welula umlenze wesokudla ubude ngonyawo lwesokudla ucindezele phansi.

B. Ukugcina okhalweni kuphakanyisiwe, nweba ingalo yangakwesokudla ngaphezulu, izingalo zeminwe zibheke ophahleni, uvule isifuba ngakwesokunene ubheke phezulu ophahleni.

C. Hofuza ukuze welule ingalo yesokudla phambili, ama-biceps ngendlebe, bese uphakamisa unyawo lwangakwesokudla ukuze uye phezulu ukusuka phansi ukuze uqale.

D. Exhale futhi ugobe ingalo yesokudla nomlenze wesokudla ukuze udwebe indololwane namadolo ndawonye.

Phinda ukuphefumula okungu-3 kuya ku-5, bese wenza ama-push-ups aguquliwe ama-3 kuya ku-5 aguquliwe.

I-Pose Yengane

A. Ukusuka etafuleni letafula, hlela emuva okhalweni ukuze uphumule ezithendeni ngamadolo abanzi, wehlise isifuba phansi emhlabathini phakathi kwamadolo.

B. Yelula izingalo phambili, izintende zicindezeleke phansi.

Bamba ukuphefumula oku-3 kuya kwemihlanu.

Ukuguqa ngamadolo

A. Kusuka phezu kwetafula, cindezela isithende sokudla ubheke kwesokunxele bese ubuyela emuva ngesandla sobunxele ukuze ubambe unqenqema lwangaphakathi lonyawo lwesokudla.

B. Donsela emuva ukubuyela emuva ngonyawo langakwesokudla, ukuvula isifuba bese ukhuphukela phezulu ophahleni. Qhubeka ugqolozele phambili.

Bamba ukuphefumula oku-3 kuya kwemihlanu.

I-Hero Pose

A. Kusuka etafuleni letafula, hlela okhalweni emuva ezinyaweni bese uhlala phezulu.

B. Phumula izandla lapho zikhululekile.

Bamba ukuphefumula oku-3 kuya kwemihlanu.

Buyekeza kwe-