I-Prone igama elichaza isimo somzimba wakho uma ulele esiswini sakho. Abahlengikazi, njengabahlinzeka ngemithi , sebenzisa igama elijwayele ukukhuluma noma ukubhala ngezikhundla ababeka kuzo iziguli zabo lapho behlinzeka ngemithi yokwelashwa, noma uma benayo imizwa ethile yokwelula nokubuya emuva ehlanganisa uhlelo lokuzivocavoca ekhaya .
Isibonelo esihle sokusetshenziswa kwesimo esithandwayo yi- yoga cobra pose . E-yoga cobra, ulale emathunjini akho, futhi ubeke kahle ikhanda, amahlombe, nesifuba sakho phansi.
Ngokuvamile, izinhlelo zokuzivocavoca ekhaya ongazithola kusuka kumthandi wakho wezokwelapha noma udokotela, isibonelo, qala ngezivivinyo olala ngazo ngemuva kwakho (okubizwa ngokuthi isikhundla se-supine.) Lokhu kungenxa yokuthi, ekuphakameni, uthola ukwesekwa okungcono kakhulu. Ngemuva kokuthi uthuthukise amandla okuqala nokusebenzisana ku-supine - okungavamile ukuthi kuthathe isikhathi eside uma wenza izivivinyo nsuku zonke - uchwepheshe wakho noma umqeqeshi wakho uzokuthuthukisa ekuzivocavoeni okwenzekayo.
Okuthenjisiwe kanye ne-supine ziphakathi kwemigomo eminingi echaza isikhundla sakho ngenkathi usebenzisa noma ukwemukela ukwelashwa kwebhuku. Zibhalwe eshadini sakho lesiguli, kanye nolunye ulwazi mayelana nokwelashwa kwakho / noma ukusebenzisa umuthi.
Amagama afanayo afaka hlangana ohlangothini olungamanga, izandla, namadolo (noma wonke ama-4s, noma isikhundla setafula.)
Emuva Ukuhlola Okuvame Ukwenziwa Esikhundleni Esibekiwe
Ukuzivocavoca ngesimo esivamile kungakusiza uqinise imisipha yakho yangemuva - i-yoga cobra okukhulunywe ngenhla mhlawumbe isibonelo esihle kakhulu salolu msebenzi. Ezinye izindlela zokuqinisa imisipha emuva elula ifaka phakathi ukucindezela okwenziwe ngokucophelela.
Enye indlela yokusebenzisa isimo esisezingeni elihle kungasiza emuva kwakho ngokuqinisa imisipha yakho. Izintambo ezinamandla zisiza ukulwa nesimo esibizwa ngokuthi ukuguquka kwangaphambili kwesikhumba, okuyisisekelo esithinta isifuba sakho se-pelvic. Lokhu ukufaka phambili okuholela phambili kuholela ekwenzeni okunamandla kakhulu kwendwangu yomgogodla, imisipha emhlane ejulile, nobuhlungu.
Kunezinhlobo eziningi zezindlela zokuqinisa ama-hamstrings ngenkathi uhlezi esimweni esithandwayo - futhi ukusebenzisa izintambo ezifana ne- Theraband noma izinyathelo zebhola zokuzivocavoca njengoba wenza kungenza izinto zibe mnandi kakhulu.
Isibonelo, sebenzisa ibhola elifanele ukufudumala ngokubeka ibhola phakathi kwezinyawo zakho nokuphakamisa nokunciphisa imilenze yakho ephansi. Uma izintambo zakho nezinye izinhlanzi zifudumala, ungasebenzisa ibhola njengendawo yakho yokusekela (esikhundleni sephansi) futhi uphakamise futhi unciphise imilenze yakho ngaleyo ndlela.
Ukusebenzisa ibhola esikhundleni sephansi kungaba lula noma kunselele, kuye ngokuthi yini oyikhetha ukuyenza nokuthi ngabe ubeka izandla zakho phansi ukuze uhlale unomzimba wakho.