Ukwelula okulula kufuneka kube yinto eqhelekileyo yokusebenza kwintsapho. Ngaphambi okanye emva kwemidlalo yebhola okanye ukuhamba ngebhayisikili ende, ngaphambi kokulala, okanye naliphi na ixesha xa umntwazana wakho evakalelwa okanye enzima, mkhuthaze ukuba azame ukulula. Kumele atyululwe xa izihlunu zakhe zifudumala . Ngoko ukuba akazange asebenze nje, kufuneka enze ukufudumala okufutshane, njengokudansa okanye ukuhamba okanye ukugijima endaweni.
Oku kulandelelanayo okulula kubantwana akumele kwenziwe kwile myalelo. Kodwa ngokuqhelekileyo, yinto efanelekileyo yokwelula umlanjana kuqala uze uhambe ukusuka phezulu ukuya emzimbeni ophantsi. Bamba iqhosha ngalinye ukuya kumasekhondi angama-20 ukuya kwimizuzu engama-30 kwindawo yokuxhatshazwa okanye ukuqina-kungabi buhlungu-uphinde uphinde uphindwe amaxesha ambalwa (ukuguqula imilenze kunye neengalo njengoko kufuneka). Musa ukuxhoma kwinqanaba, kwaye ungalibali ukuphefumula.
Ukuba umntwana wakho unobungozi okanye uqeqesho lwezemidlalo ethile, qhagamshelana nomgqirha womzimba okanye umqeqeshi wezemidlalo ukufumanisa iindlela ezikhuselekileyo kunye nezona ndlela zichanekileyo zokwelula.
I-Child's Pose
Le ndlela ebizwa ngokuba yi-yoga pose (ebizwa ngokuthi i- balasana eSanskrit) yindlela enhle yokuba abantwana baqale kunye / okanye baphele iseshoni esolule. Kukhululekile kakhulu!
Kneel ngeenzwane ezichaphazelayo kunye namadolo asasazeka. (Abanye abantu bathanda ukuguqa ngamadolo ndawonye. Zama zombini iindlela zokubona oko kukhululekile.) Kancinciza ngokukhawuleza uze uthinte ibunzi emhlabathini. Iimpi zingaba ngamacala, iintendelezo zibheke phezulu, okanye zandiswe phambi kwentloko ngeentendelezo phantsi. Ukukhupha nokukhupha ngokukhawuleza nangokuzeleyo; ubamba ukuphefumula kwe-3 ukuya kwe-5.
I-Cat-Cow
Ukwakheka kwe-yoga echaphazelekayo kukulungele umgudu kwaye kuqinisa imisipha yomzimba. Qala kuzo zonke ezine ezineentambo kunye nentamo kwindawo engathathi hlangothi. Umva kufuneka ube nesicathakalo njengendawo yetafile. Amehlo kufuneka akhangele ngqo phantsi. Bhoxisa, uphonsa isisu phantsi kwaye uphakamise ngokukhawuleza intamo uze uphakamise. Le yinkomo yesigxina se-pose-picture yenkomo ikhutshwe ngokugqithisa.
Emva koko, kwi-exhale, pha kamisa isisu kunye nomgudu ukuze imva ilandelelwe njengentaka. Amehlo abukeka kwi-bellybutton.
Enye ye-5 ukuya kwe-10-inkomo yenkomo isolula, uze ubuye kwiindawo ezisezandleni zamadolo.
Ulwahlulo lweSixhobo sokuLwela
Ulula olulula, kodwa olusebenzayo lusebenza umzimba, amahlombe kunye neengalo. Yimani ngqo kunye neenyawo kunye. Ngemuva ngqo, fi kelela iingalo ngokuthe ngqo kunye nangaphezulu, ngaphandle kokungena.
Izandla zinokuthintela okanye zihluke. Unokwenza unobumba obumnene kakhulu apha. Ukuba ukhetha ukugoba ngasemva, gcina intsana kunye nentamo ephakanyisiweyo.
IArms Wide
Lo msebenzi usebenza ingalo kunye neengxube zomzimba. Yima ngeengalo ezityiweyo kwaye izithupha zikhomba. Buhlungu ngokukhawuleza izikhali emva kokuba ucofa ibhola phakathi kwamagxa ehlombe.
Ngaphandle koko, ujikeleze ngokukhawuleza iingalo ukuze izithupha zibonise. Bamba; uze ujikelele kwindawo yokuqala. Bamba kwakhona, ngokukhawuleza ukucenga iingalo. Phinda amaxesha ambalwa, uhlale uhamba kancane.
Umgca
Finyelela ingalo ekunene ngqo phambi kwakho. Bend ingalo yesobunxele uze ufake isalathisi sekhohlo ngasemva kwesandla sokunene, ngaphaya kwe-elbow. Isundu sakho sasekhohlo siya kubheka kwicala. Sebenzisa ingalo engasekhohlo ukuba ucinezele ngenyameko ingalo engakwesokudla emzimbeni wakho de uze uzive ulula. Bamba imizuzu eyi-10 ukuya kwe-30. Shintsha izixhobo uze uphinde.
Cinga u kuluka
Ukwelula kusebenza i-muscle emva kweengalo ezingaphezulu. Phakamisa ingalo ephezulu phezulu, isundu lijongene ngqo entloko yakho. Bhuqa i-elbow ukuze iminwe yakho ichukumise, okanye ifikelele kuyo, phakathi kwe-back upper yakho. Bamba iqhosha elifanelekileyo ngesandla sasekhohlo kwaye ubambe ngenyameko uze uvale ulwaphulo olulungileyo. Bamba imizuzu eyi-10 ukuya kwe-30. Bese utshintshe iingalo uze uphinde.
Knee Lunge
Oku kubonakala ngathi umlenze ulula, kodwa usebenza izihlunu kwi-groin. Qala ngokuguqa ngamatye okanye kwindawo epholileyo. Ukugcina umqolo wakho ngokuqondile, faka unyawo lwakho lwesobunxele emhlabathini uze ucinezele phambili ngokugqithiseleyo ukuba idolo liguqulwe ngecala elingama-90 (idolo ngqo kwi-ankle). Oku kuluhlu lwe-hip kunye ne-groin.
Beka izandla okanye iingqungquthela kumgca wesobunxele ukuze uzinze kwaye ubambe imizuzwana engama-30 ukuya kwe-30, ngaphandle kokugubha. Shintsha imilenze uze uphinde.
I-Butterfly Stretch
Abantwana badla ngokubonakalayo kwinqabanqa lebholabhathane, elisebenza ngamathanga angaphakathi kunye ne-criss-cross apho bahlala khona nanini na baphantsi. Kwakhona ngamanye amaxesha kuyaziwa ngokuba yi-lotus isikhundla-nangona i-lotus yeyona nto ifuna ukuba inyawo kunye neenyawo ziphumle emathangeni, enzima kakhulu.
Kwiindawo ezihleliweyo, faka iingqumbo zeenyawo kunye kwaye uzibambe ngezandla. Ngoku imilenze yenza iflyflyfly "amaphiko." Iintsimbi zingabikho phakathi kwemilenze okanye ukuphumla ngamadolo. Gcina ngenyameko amadolo phantsi ukwandisa ukwelula. Ukongeza intambo yesantya, ukugoba phambili ukusuka kumqolo ongasentla uze ufike ebunzini phambi kweenyawo.
Straddle Stretch
Hlala phantsi okanye umtya onemilenze ngaphandle. Ububanzi be-straddle buya kuwe-nantoni na uziva ukhululekile kwaye unzima kunzima, ngaphandle kokubangela intlungu.
Xa uhleli, ugoba ngokukhawuleza phezu komlenze wokunene, uze uye kwiziko, emva koko umlenze wesobunxele. Bamba indawo nganye ubuncinci ukuya kumasekhondi angama-10 ukuya kwangu-30, ngaphandle kokubamba. Ezi zisebenzisela umqolo osezantsi, amathanga angaphakathi, kunye ne-hamstrings (iimisipha ezinkulu kumqolo wamathanga).
I-Quadricep
Le ntshukumo ilula iisundu ezinkulu phambi kwamathanga esisebenzisayo ukuqhuba. Yimele ibheke emva kwesihlalo (udonga okanye umthi uphinde usebenze; ufuna nje inkxaso yokulinganisela). Ngengalo yesobunxele kwisihlalo, bhonqa umlenze wokunene uze ubambe ngesandla sokunene. Ukunyamezela ngenyameko unyawo ukuya emzimbeni de uziva ululale phambi kwethanga. Bamba imizuzu engama-10 ukuya kwe-30, uze utshintshe imilenze.
Unokwenza oku kulula kunye nengalo yakho ephilileyo. Kunzima kunzima ukulinganisela ngale ndlela, kodwa ukuba nesihlalo sinceda.
Uthole ithole
Beka izibopho zakho eludongeni. Yima ngomlenze omnye kufuphi nodonga. Ukwandisa umlenze omnye emva, ugcine isithende emhlabathini, ude uzive ululale kwisifuba sethole (emva komlenze ophantsi). Bamba imizuzu engama-10 ukuya kwe-30 ngaphandle kokugubha.
Shintsha amanqaku uze uphinde umlenze omnye. Olu lulwa luziva luhle emva kokuhamba okanye ukuhamba.
Ngaphandle kweLunge
Esi solulo sisebenza ngamathanga angaphakathi, okubizwa ngokuba ngabadutshuzi, kunye neziqhwa. Yimani ngokukodwa ngemilenze ngaphandle, ububanzi kunomgama we-hip. Bend umlenze omnye kwi-angle-degree ye-90 kwaye ugcine omnye umlenze wolule ngqo, ngezwane nangezithende ezikhomba malunga ne-degree-45 degree. Yivama ukutyelela entanyeni yangaphakathi uze ubambe imizuzwana engama-30 ukuya kwe-30. Gcina ngqo.
Shintsha amacala uze uphinde.
I-Crossover Toe Chukumisa
Gweba umqolo kunye nemisipha yokuthinta. Yima neengalo zixhoma ngokuzimeleyo ngeenyawo kunye neenyawo kunye kunye, ngamadolo kakhulu. Ncipha ngokukhawuleza ukusuka emva uze ufinyelele ngasezinzwaneni ngezandla zakho. Eyona nto iyithinta ngokukhethekileyo! Gcina ulula ngaphandle kokuhlawula.
Ngokwahlukileyo, uwela emilenzeni xa umile. Unokuphinda usebenze kwizandla ezithengiweyo kwiindawo ezihleli. Njalo gcina ugobo oluncinane emadolweni. Khumbula, kungekhona wonke umntu ongathinta izandla zakhe. Zifinyelele ekude unakho ngaphandle kwentlungu. Ukuphazamiseka okuncane okanye ukuxhatshazwa kulungile.
I-Hamstring Stretch
Kwiindawo ezihleliweyo, kwandisa umlenze wesobunxele ngqo, iinzwane zikhomba. Gcina umlenze okunene uze ubeke inyawo lomlenze onyaweni emadolweni okanye entanyeni yangaphakathi yomlenze wesobunxele. Finyelela phambili kwiinzwane zomlenze okhohlo uze uzive ululabheka isithintelo (isisu sakho sinyango sisemva kwethanga lakho). Bamba imizuzu engama-10 ukuya kwe-30 ngaphandle kokugubha.
Shintsha imilenze uze uphinde. Ngamanye amaxesha ukutyelela kuthiwa ngumlenze wezandla njengoko ulinganisa imimango yomgijimi njengoko ehla phezu kwesithintelo.