Inwebeka Ukukhulula Imisipha Yakho yeTrapezius

-Delile

• Indlebe ehlombe
• Ingwenya pose (Makarasana)
• I-Cobra pose (Bhujangasana)
• I-Cat-Cow pose (Marjaryasana-Bitilasana)
• Ukugoqa kwemilenze ebanzi (Prasarita Padottanasana)

Imisipha yakho ye-trapezius

Ungase uzibuze ukuthi yini ngempela, i-trapezius yakho - noma mhlawumbe cha, ngoba ufunda lokhu.

Iningi labantu linomqondo ongacacile wokuthi yingxenye yamahlombe abo nentamo yabo ngandlela thile futhi bayazi ukuthi badinga ukuyixegisa. Kepha akucaci ukuthi yenzani.

Ukucaciswa, kuyingxenye yebhande lakho lamahlombe. Inesibopho sokuhambisa nokuzungezisa ihlombe lakho lehlombe, ukuzinzisa ingalo yakho, nokwelula intamo yakho.Ngokuyinhloko, yenza umsebenzi omningi, okwenza kube yindawo elula yokuxineka nengcindezi yomhlaba. Lokhu kuyiqiniso ikakhulukazi ngengxenye ephezulu ye-trapezius entanyeni yakho engezansi.

Ukuze ukhulule futhi unciphise le misipha, udinga ukwenza umsebenzi omncane wamahlombe, umsebenzi omncane wentamo, nomsebenzi omncane ongemuva ongaphezulu.

Indlebe ehlombe

Ungaqala ngokuhlala phansi noma ume, kepha njengengxenye yalolu chungechunge, ukuhlala phansi, kumata, kuyanconywa.

1. Kancane kancane futhi kalula, thatha indlebe yakho yangakwesokudla ubheke ehlombe lakho langakwesokudla. Kungokwemvelo ukuba ihlombe lakho lesobunxele liphakame njengoba wenza lokhu. Uma lokho kwenzeka, yenza ikhanda lakho libuyele maphakathi nendawo uze ukhulule ihlombe lakho lesobunxele emuva.
2. Phakamisa isandla sakho sokudla phezulu naphezu kwekhanda lakho, ubeke isandla sakho esihlathini sesokunxele. Musa ukudonsa ikhanda lakho manje, noma kunjalo. Mane ubeke isandla sakho lapho ukuthola ingcindezi ethe xaxa. Lokhu ngobumnene kwelula i-trapezius yakho ephezulu.
3. Phefumula njengoba uhleli lapha okungenani imizuzwana engama-30.
4. Khulula ngomusa lolu hlangothi, bese udambisa indlebe yakho yangakwesobunxele ngasehlombe lakho langakwesobunxele bese uqedela ukwelulwa kolunye uhlangothi, uphefumulele kulo ngokujulile.

Ingwenya pose (Makarasana)

Lokhu kuhamba kungakhululeki ekuqaleni. Kungazwakala kungaqondakali ukuphumula ubuso obubhekene nabo, kepha uma uphefumula ngokunensa futhi uyeke, lokhu kungasiza ukukhulula i-trapezius yakho.

1. Lala phansi ngesisu izinyawo zakho zihlukaniswe ububanzi, ubuye uphumule izandla zakho phezu kwesinye ngaphansi kwesilevu.
2. Uma usendaweni, lala uyisicaba bese uphumuza ibunzi lakho ezandleni zakho eziyisitaki. Lokhu empeleni kuzokhipha ukucindezelwa okuphansi emuva, kepha into esemqoka ofuna ukuyibona ngeso lengqondo futhi ugxile kuyo lapha yandisa umgogodla wakho futhi ikhulule noma yikuphi ukungezwani emhlane nasentanyeni yakho ephezulu.
3. Phefumulela phezulu bese uzama ukuphumula lapha.

I-Cobra pose (Bhujangasana)

Le pose ikhipha ukungezwani entanyeni yakho engezansi naku-trapezius bese yelula umphimbo wakho. Futhi kukhulisa ukuguquguquka emgogodleni wakho futhi kuqinise umhlane nezingalo zakho, kusize ukuvimbela izingqinamba ze-trapezius ezizayo.

1. Phakamisa ikhanda lakho bese ubeka izandla zakho phansi eduze kwamahlombe akho, ugcine izingalo zakho zifana nezindololwane zakho zisondele emzimbeni wakho. Cindezela iziqongo zezinyawo zakho phansi bese uhogela ngokujulile njengoba uqala ukuphakamisa ikhanda nesifuba sakho. Uma kungenzeka, qondanisa izingalo zakho futhi ugcine engqondweni ukuthi ukuzilula ngokuphelele kuzokucija umqolo kancane.
2. Noma ngabe uphakamisa yonke indlela uye ezingalweni eziqondile noma cha, khumbula ukuthi ufuna intamo nekhanda lakho (umgogodla womlomo wesibeletho) ube sejika linye. Uzophakamisa ikhanda lakho futhi, kepha ufuna ukululula kalula.
3. Hlola isilevu sakho. Kuyinto evamile ngokumangazayo ukukhipha isilevu sakho kule pose bese uvumela amahlombe akho enyukele ngasezindlebeni zakho, ngakho-ke thatha isikhashana ukugoqa amahlombe akho emuva naphansi, udonse amahlombe akho ehlombe eduze njengoba udonsa umlenze wakho ezingalweni zakho ezingaphezulu, futhi yehlisa isilevu sakho emuva.
4. Bamba lokhu ngokuphefumula okumbalwa bese ukhipha ku-exhale.
5. Faka lapho uphakamisa kule pose okungenani izikhathi ezimbili, ulibambe isikhathi eside isikhathi ngasinye.

I-Cat-Cow pose (Marjaryasana-Bitilasana)

Lokhu kuhamba kunciphisa ukungezwani emgogodleni wakho womlomo wesibeletho futhi welula imisipha yakho yangemuva kanye nangaphambili kwesifuba sakho. Khumbula ukuthi uma usebenzisa le pose ngokukhethekile ku-trapezius yakho, ufuna ukugxila endaweni ngqo phakathi kwamahlombe akho aphezulu ehlombe, ngokunye ukugoqa nokukhulula intamo yakho.

1. Phusha ungene kuzona zozine, endaweni yetafula. Izinqulu zakho kufanele zibe ngqo phezu kwamadolo akho, amahlombe akho phezu kwezindololwane zakho, nezindololwane zakho phezu kwezihlakala zakho.
2. Njengoba uhogela, phakamisa ikhanda, isifuba, namathambo ahleli, uvumele isisu sakho sicwile, futhi ugoqe umhlane wakho.
3. Njengoba ukhipha umoya, zungeza umgogodla wakho ubheke esibhakabhakeni bese udedela ikhanda lakho ku-Cat pose.
4. Qhubeka uthathe ukuphefumula okujulile, uhamba ngokuphefumula kwakho njengoba wenza, uhogele njengoba uguqula umhlane wakho futhi ukhipha umoya njengoba uzungeza umhlane wakho.

Ukugoqa kwemilenze ebanzi (Prasarita Padottanasana)

Le pose igxilisa umgogodla wakho, iqinisa iqolo lakho eliphezulu namahlombe, futhi yelula futhi yehlise imisipha yakho yentamo.

1. Phusha umile futhi, ugcine izinyawo zakho zifana, wandise ukuma kwakho cishe kubude bomlenze. Ngezandla zakho okhalweni, dedela i-torso yakho bese ugoba kancane uye phambili, ugcine onke amakhona ezinyawo zakho egxilile. Uma uzizwa ungazinzile kulokhu ukuma, gobisa amadolo akho kancane bese udedela izandla zakho phansi, ububanzi behlombe buhlukane.
2. Ngemuva kokuthi uzizwe ugcwele ngokugcwele kule bend phambili, faka izandla zakho ngemuva kwakho, gxuma amahlombe akho, bese udedela izandla zakho phansi.