Ukuqeqeshwa kwehlombe ukunyakaza kwehlombe okuvulekile ukuthi kwenziwa kanjani
1, supine passive shoulder opening — vula uhlangothi olungaphambili lwehlombe/isifuba
Ngokuba iningi ehlombe Wabasaqalayo eqinile kuqhathaniswa angasebenzisa ukhululeke kakhudlwana yokwenziwa evulekile-ehlombe ukuvivinya umzimba.I-Supine endaweni ye-pad, beka ibhulokhi ye-yoga ngemuva kwe-vertebra ye-thoracic nangemuva kwekhanda, abantu bangakhetha futhi balungise ukuphakama kwe-yoga block kanye nesenzo ngokuya ngesimo esithile somzimba wabo.
2. Ukuvuleka kwehlombe komdlwane — vula uhlangothi olungaphambili lwehlombe/isifuba
Ukuguqa phezu kwephedi, izinyawo zivulekile futhi inqulu enobubanzi obufanayo, indawo ebheke phezulu yethanga, ethambekele endaweni yephedi, izingalo ezinwetshiwe, iphoyinti lesiphongo, isifuba sivuleka kancane kancane.Uma ufuna ukukhulisa ukuqina kanye nobubanzi bokuzivocavoca, ungagoba izindololwane zakho kubhulokhi ngosizo lwebhulokhi ye-yoga bese uhlanganisa izandla zakho.
3. Ukuvuleka kwehlombe - vula uhlangothi olungemuva lwehlombe
Lala ngesisu izandla zakho uphambanise futhi welulele ngakolunye uhlangothi, ibunzi lakho liphansi phezu kwebhlokhi.Ngokuzijwayeza, ungakwazi ukunweba kancane kancane izingalo zakho, okungasiza ukwelula ingemuva lamahlombe nomhlane ongaphezulu.
4. Ingalo yeNkosi yeNyoni - vula ngemuva kwehlombe
Guqa bese ume phezu komata, izingalo zombili zithandelene futhi ingalo engenhla ihambisane nephansi.Inyoni Inkosi ingalo isiza ukunweba ngemuva kwehlombe kanye nengalo yonke.
5. Sebenzisa ithawula - bopha ihlombe lonke
Kulabo abafuna ukuvula amahlombe abo, ukugoqa kwehlombe kuyingxenye ebalulekile yokuzivocavoca.Abasaqalayo bangasebenzisa ibhande le-yoga stretch noma ithawula ukuze babambe amaphethelo ebhande elinwetshiwe ngezandla zombili.Yenza iluphu ukusuka ngaphambili komzimba wakho ukuya ngemuva.Uma uzizwa ukhululekile, unganciphisa ibanga phakathi kwezandla zakho kanye nebhendi yokwelula.
Izinyathelo zokuqapha ngesikhathi sokuvulwa kwehlombe.
1. Qhubeka isinyathelo ngesinyathelo.Kungakhathaliseki ukuthi uvula i-hip noma ihlombe, leli phuzu kufanele libonwe, alikwazi ukusheshisa.Yakha kulokho osuvele unakho.
2, vula ukuzivocavoca kwehlombe ngaphambi futhi udinga ukufudumala okulula.
3. Ngesikhathi esifanayo, kufanele sisebenzise amandla emisipha ezungeze ihlombe lehlombe ukuze siqinisekise ukuzinza kwehlombe lehlombe.Qaphela ibhalansi phakathi kokuvumelana nezimo nokuzinza.
4. Emisebenzini yokuvula ihlombe, isifuba kufanele sivuleke cishe.Naka ukuvulwa kwesifuba, hhayi isifuba esiphushela phambili, nehlombe kude nendlebe.
Isikhathi sokuthumela: Jul-26-2022