I-12 QL Yelula Ukukhululeka Umgogodla Wakho

-Delile

• 1. Isango Pose
• 2. Ukwelula uhlangothi
• 3. Unxantathu
• 4. I-Revolve Triangle Pose
• 5.Posed Side engela Pose
• 6. Ukuthambekela kwepelvic
• 7. Imiqulu yamadolo
• 8. Pose Ingane
• 9. Iphuzu le-Head-to-knee eliguquliwe
• 10. Ukweqa ngamadolo nesifuba
• Amathiphu okuphepha

I-quadratus lumborum (QL) isicubu sakho esiswini esijulile. Kutholakala emhlane wakho ongezansi, phakathi kwengaphezulu yesikhumba sakho nobambo lwakho oluphansi.

I-QL isekela ukuma okuhle futhi isiza ukuzinzisa umgogodla wakho lapho ugoba ohlangothini noma welula iqolo lakho eliphansi.

Ukusebenza ezinye ze-QL ezingena esimisweni sakho sokuzivocavoca kungathuthukisa ukuguquguquka emhlane wakho futhi kukhulule izinhlungu nezinhlungu ngenkathi kusiza ukuvimbela okusha.

1. Isango Pose

1. Kusuka endaweni yokuguqa, nweba umlenze wakho wokunxele ohlangothini izinzwane zakho zibheke phambili noma ngakwesokudla.
2. Goba ngakwesokudla, ubeke isandla sakho sokudla emlenzeni wakho.
3. Nweba ingalo yakho yesobunxele phezulu naphezulu, ufinyelela ngakwesokudla.
4. Nweba ezandleni zakho zangakwesokunxele bese ugoqa izimbambo zakho zesobunxele phezulu ophahleni.
5. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
6. Phinda ngakolunye uhlangothi.

2. Ukwelula uhlangothi

1. Ukusuka lapho umile khona, phakamisa izingalo zakho ngaphezulu bese ubeka iminwe yakho esikhundleni.
2. Cindezela ezinyaweni nasemilenzeni njengoba utshekela ngakwesokudla. Uzozwa ukunwebeka kusuka okhalweni lwakho kuya kuzeluleko zeminwe yakho.
3. Faka isilevu sakho ubheke phansi phansi.
4. Bamba lesi sikhundla amasekhondi afinyelela kwangu-30.
5. Phinda ohlangothini lwesobunxele.
6. Phinda izikhathi ezi-2-4 ohlangothini ngalunye.

Ukuze ujulise ukunwebeka, bamba isihlakala esisodwa ngesandla sakho esiphambene njengoba welula, noma uwela umlenze owodwa ngaphambi komunye.

3. Unxantathu

1. Yima izinyawo zakho zibanzi kunezinqulu zakho, izinzwane zakho zangakwesokudla zibheke phambili, bese izinzwane zakho zangakwesokunxele zibheke engele kancane.
2. Phakamisa izingalo zakho ukuze zifane phansi, izintende zezandla zibheke phansi.
3. Hinge esinqeni sakho sokudla njengoba welula iminwe yakho yangakwesokudla phambili.
4. Misa kancane lapha, bese wehlisa isandla sakho sokudla emlenzeni wakho wesokudla noma ebhlokini.
5. Beka isandla sakho sobunxele okhalweni lwakho noma uselulekele phezulu ophahleni intende yesandla sakho ibheke kude nomzimba wakho.
6. Jikisa ikhanda lakho ubheke kunoma iluphi uhlangothi.
7. Khulisa umgogodla wakho njengoba uhlanganisa imisipha yakho esemqoka nengaphansi.
8. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
9. Phinda ngakolunye uhlangothi.

4. I-Revolve Triangle Pose

1. Yima izinyawo zakho zibanzi kunezinqulu zakho, izinzwane zakho zangakwesokudla zibheke phambili, bese izinzwane zakho zangakwesokunxele zibheke engele kancane.
2. Gcina izinkalo zakho zibheke phambili.
3. Phakamisa izingalo zakho ukuze zifane phansi, izintende zezandla zibheke phansi.
4. Songa phakathi uye phambili, ume isikhashana lapho i-torso yakho ifana phansi.
5. Yehlisa isandla sakho sobunxele emlenzeni wakho wokudla, ibhlokhi noma phansi.
6. Phakamisa ingalo yakho yangakwesokudla iqonde, ususe intende yesandla sakho emzimbeni wakho.
7. Bheka phansi phansi, eceleni, noma phezulu esandleni sakho eseluliwe.
8. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
9. Phinda ohlangothini lwesobunxele.

5.Posed Side engela Pose

1. Yima izinyawo zakho zibanzi, izinzwane zakho zangakwesokudla zibheke phambili, bese izinzwane zakho zangakwesokunxele zibheke engele kancane.
2. Gobisa idolo lakho langakwesokudla phambili ngakho-ke lingaphezulu kweqakala lakho.
3. Phakamisa izingalo zakho ukuze zifane phansi.
4. Goba okhalweni lwakho, ulethe isandla sakho sokudla phansi phansi phambi kwethole lakho.
5. Nweba ingalo yakho yangakwesobunxele phezulu futhi phambili ngesandla sakho sibheke phansi.
6. Dweba isisu sakho emgogodleni wakho bese unamathisela isilevu sakho esifubeni sakho.
7. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
8. Phinda ngakolunye uhlangothi.

6. Ukuthambekela kwepelvic

1. Lala ngomhlane amadolo egobile nezinyawo zakho zibheke okhalweni lwakho.
2. Khulula umzimba wakho ongaphezulu bese ufaka isilevu sakho kancane.
3. Faka umnyombo wakho njengoba ucindezela okuncane komhlane wakho phansi.
4. Bamba imizuzwana emi-5. Khululeka ngokuphefumula okumbalwa.
5. Phinda izikhathi eziyi-8-15.

7. Imiqulu yamadolo

1. Lala ngomhlane umzimba wakho ongenhla ukhululekile futhi isilevu sakho singene esifubeni sakho.
2. Gobisa amadolo akho bese uletha izinyawo zakho okhalweni lwakho.
3. Misa kancane amadolo akho ngakwesokudla, ugcine umzimba wakho ophezulu uzinzile. Uma amadolo akho engathinti phansi, uwahlalise kubhlokhi noma umqamelo.
4. Emoyeni olandelayo, buyela endaweni yokuqala.
5. Beka amadolo akho ngakwesobunxele. Lokhu kuqeda ukuphinda okungu-1.
6. Yenza amasethi ama-2-3 we-8-10.

Ukuze uthole ukusekelwa okungeziwe, beka umcamelo oyisicaba ngaphansi kwekhanda lakho. Ungabeka futhi ibhlokhi noma umcamelo phakathi kwamadolo akho ukuze uthole induduzo.

8. Pose Ingane

Lokhu ukuma okuphumuzayo kusiza ekunciphiseni ukucindezeleka nobuhlungu.

1. Qala ezandleni nasemadolweni, izinzwane zakho ezinkulu zithinta futhi amadolo akho abanzi kancane kunobubanzi be-hip.
2. Yehlisa izinqe zakho ezithendeni zakho bese welula izingalo zakho ziqonde ngaphambili.
3. Letha ukuqwashisa kwakho kumhlane wakho ophansi, ugxile ekukuyekiseni.
4. Hlala kule ndawo imizuzu engafika kwemihlanu.

Ukuze ujulise ukunwebeka, hamba ngobumnene izandla zakho ziye kwesokudla, ucwile ngokujulile okhalweni lwakho. Bese ubuyela emuva enkabeni bese uhamba izandla zakho ngakwesobunxele.

Ungabeka isiguqo ngaphansi kwebunzi lakho, isifuba, noma amathanga ukuze uthole induduzo.

9. Iphuzu le-Head-to-knee eliguquliwe

1. Ukusuka lapho uhleli khona, nweba umlenze wakho wesokudla bese uletha isithende sakho sobunxele ubheke emgodini wakho.
2. Goba ngakwesokudla, ubeke indololwane yakho yangakwesokudla emlenzeni, ibhlokhi noma phansi intende ibheke phezulu.
3. Nweba ingalo yakho yangakwesobunxele phezulu ophahleni bese uyiletha phansi ngonyawo lwakho lwesokudla.
4. Faka isilevu sakho esifubeni bese ubheka phezulu ophahleni.
5. Bamba le pose imizuzu engafika ku-1.
6. Phinda ohlangothini lwesobunxele.

Ukuze ujulise ukunwebeka, hlala onqenqemeni lomcamelo oyisicaba noma ingubo esongiwe.

10. Ukweqa ngamadolo nesifuba

1. Lala ngomhlane izinyawo zombili ziyisicaba phansi.
2. Ngenisa ngobumnene amadolo womabili esifubeni sakho.
3. Bopha izingalo zakho emilenzeni yakho.
4. Bamba izindololwane noma izihlakala zakho eziphambene ngezandla zakho. Uma ungakwazi ukufinyelela, sebenzisa ibhande noma uhlanganise umhlane wamathanga akho.
5. Faka isilevu sakho kancane ukuze wandise emuva kwentamo yakho.
6. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
7. Khululeka ngokuphefumula okumbalwa.
8. Phinda izikhathi ezi-2-3.

Ukuze ukhululeke ngokwengeziwe, yenza lokhu ubeke umlenze owodwa ngesikhathi. Nweba umlenze ophambene noma uguqe idolo bese ubeka unyawo lwakho phansi.

Amathiphu okuphepha

Yakha inqubo yokwelula kancane kancane futhi kancane kancane. Ungase ube nokungaphatheki kahle lapho uqala lezi zivivinyo, kepha kufanele yehle kungakapheli amasonto ambalwa.

Qaphela ukwenza lokhu kunweba uma unanoma isiphi isimo sezempilo esingathinteka ngokuhamba.

Gwema ukugoba phambili uma uhlangabezana nobuhlungu obuphansi emuva. Esikhundleni salokho, khetha ukwelula okungenziwa ngenkathi ulele ngomhlane. Lesi sikhundla asicindezeli kakhulu emhlane wakho futhi singasiza ekunciphiseni ubuhlungu nasekuvikeleni ukulimala.