Umzimba oguquguqukayo awunhle kuphela, kodwa futhi ubuhle kakhulu. Njengoba ungakunaki ukuthuthukiswa kokuguquguquka komzimba, uzihlinzekela ngamalungu ahambayo, ukwandisa ukugeleza kwegazi futhi uthuthukise umsoco wezicubu zomzimba.
Ingxenye ebaluleke kunazo zonke yalesi sinyathelo esimangalisayo ukwenza isethi yokuzivocavoca ukuthuthukisa ukuguquguquka kwansuku zonke. Maye, umzimba wethu ngokushesha "uyakhohlwa" ukuguquguquka kwawo, futhi nje ukuzivocavoca okuncane okuphuthelwe ekuthuthukiseni ukuguquguquka - nazo zonke impumelelo ezitholakale ngaphambi kokuba zanyamalala endaweni ethile.
Kodwa uma usulungele ukwabela imizuzu engu-10 ngosuku ukuze usebenzise umzimba ukuze uthuthukise ukuguquguquka, kufanele uqale ngomgogodla - ngoba i-axis yethu ibhekene nokuhamba okuphelele komzimba wonke.
Inkimbinkimbi yokuthuthukiswa kwezimo eziguquguqukayo
- Hlala ezithendeni zakho ezithendeni zakho, welula umhlane wakho, uqondise amahlombe akho. Amandla ngokusebenzisa izinhlangothi phezulu - inhale, izandla phansi - ukuphuma emoyeni.
- Gweba phezulu kwekhanda - ukungena, ukuphefumula, ukuzungeza emuva, "ukukhipha" wonke umzimba phansi, isisu emadolweni. Ekuphefumulelwe, ngokuphindaphindiwe emuva, buyela emuva phezulu - qhubeka nokunyakaza okuhambelana nokuzungeza umgogodla, kancane kancane ukwandisa ukuphakama kwenhlangano. Lapho usuka phezulu, faka izandla zakho ngemuva kwakho bese ugoba emuva.
- Beka izandla zakho ngemuva kwakho bese uhlala emgodini. Phonsa izintende zibe phansi, uqondise isifuba esifubeni sakho, uphakamise - uphakamise i-pelvic up, uphume - uhlehlise ezithende. Sigcina amehlo ethu nokunakekelwa ngamadolo ethu.
- Yehla ezithende zakho, ngezandla zakho phambi kwemilenze yakho, uguqa amadolo akho phansi bese ulula phambili unyawo lwakho. Beka izinyawo zakho phansi.
- Iya kuwo wonke ama-fours, udonsa izintambo ezithende zakho, welula izandla zakho phambili, faka isifuba sakho ngamadolo akho. Phindela emuva, hamba kuwo wonke ama-fours, wehlisa izinyathelo zakho phansi bese ulala phansi. Imilenze isolulwe, izingalo zesifuba, ekuphefumuleleni ukuguqula umgogodla, ukuguqa emuva, bese ujikeleza emuva, ukuya ku-pose kuzo zonke ezine bese uphonsa i-pelvis ezithende, izandla zihamba phambili. Yenza lo msebenzi izikhathi eziningana.
- Yehla esiswini sakho, faka iziphambili zakho phansi phambi kwakho, welula umqhele wakho phezulu. Sula emuva, vula amahlombe akho ezinhlangothini. Donsela phambili izingalo eziqondile ngokuqhubeka uphumule kubo, ukugoba ngemuva. Yehlisa isisu sakho phansi.
- Phakamisa imilenze yakho eqondile phezulu, izandla zifake izintambo zakho bese udonsela emuva. Ukugcina lesi sikhundla, zama ukungazinzi intamo yakho. Ngomoya wokuphumula, phumula kancane kancane phansi, ebunzini emagumbini avaliwe. Vuka futhi, izingalo zivulekile ezinhlangothini. Nge-exhalation phumula bese ubeka ikhanda lakho ezandleni zakho. Hlanganisa izandla zakho ekukhiyeni, uzibeke ngemuva kwentamo yakho, ugqozi, ukhuphuke, imilenze ivuleke ezinhlangothini. Khumula.
- Ukuphoqa izandla zakho phansi, ukwehlisa izinkalo zakho ezithendeni zakho, izingalo zakho zithuthuka phambili. Siphindele emuva sibheke kuzo zonke ezine, siphakamisa amehlo ethu phambili, sigoba, simile ezinzwaneni zezinyosi futhi siya enjaweni nge-muzzle phansi - umi emasokisini akho, umzimba ugocekile, uhlangothi luyisigxathu somzimba. Yehla emuva, lungisa imilenze yakho kanye nezingalo. Yehla phansi unyawo olugcwele, welula, sondela ngezandla ngezinyathelo ezincane.
- Nciphisa isifuba phansi, welula imilenze yakho phambi kwakho, udonsa amasokisi kuwe. Gweba izingalo zakho, uvumelanise umhlane wakho, nge-exhalation incike phambili, bamba izinzwane zakho bese ulula phezulu. Ekuphefumulelwe, nge-back back, khuphuka.
- Beka izandla zakho ngemuva, iminwe yakho ibheke phambili, imilenze yakho iguqa emgodini wakho futhi inqamule i-pelvis yakho phansi - yenza inja yakho ibheke phezulu. Uma u-inhaling, lungisa umzimba - i-pelvis, i-back and head ifomu eyodwa umugqa, ubambelele ezingalweni eziqondile nasemilenzeni egobile, ikhanda liguqe emuva. I-Chin idonsela esifubeni, iya emasokisini, udlulisele isisindo emilenzeni - welula indawo yangaphandle yezinyawo nezinyawo. Buyela ebhuloho elincane, unomoya ophuthumayo, uthwale ngokucophelela isifuba phansi, uphonsa i-coccyx emuva, phonsa imilenze yakho ngaphandle - ubambe kuphela ezandleni zakho. Yehla phansi.
- Amandla ahlala phansi ezingeni lezinyosi, imilenze iyawela, uzidonsa wena. Vula imilenze yakho phezulu, uthathe izinyawo zakho, kancane kancane wehla imilenze yakho phansi. Ukushintsha isikhundla semilenze ewela, uphinde uzidonsa wena, uzidonsa, uzibeke ezinyaweni futhi uzibeke phansi.
- Gweba phansi i-pelvis kusukela phansi, ugxilise umzimba, uphume ku-bridge. Nge-exhalation, shiya phansi, izandla zinyathela emadolweni, zijikeleze emuva - phinda izikhathi eziningana.
- Dlulisa imilenze yakho - inhale uphinde uphume.