Umzimba oguquguqukayo awuyinto enhle kuphela, kodwa ipholile kakhulu. Emva kokuhlawula ingqalelo ekuphuhliseni ukuguqulwa komzimba, uzinikezela ngamanyathelo ahambayo, ukwandisa ukuhamba kwegazi kunye nokuphucula isondlo seethambo zomzimba.
Inxalenye eyona nto inzima yile migudu emangalisayo kukukwenza isetyenzisiwe sokwenza ukuguquguquka kwimihla ngemihla. Hayi, umzimba wethu ngokukhawuleza "uyalilibala" ukuguquguquka kwawo, kunye neendlela ezimbalwa ezilahlekileyo zokuphuhliswa kokuguquguquka-kwaye zonke iimpumelelo eziye zaphunyezwa ngaphambi kokuba zinyamalale ndawo.
Kodwa ukuba ulungele ukunika imizuzu engama-10 ngemini yokuzivocavoca ukuphuhlisa ukuguquguquka, kufuneka uqale ngomgudu - kuba i-axis yethu inoxanduva lokuhamba ngokugcwele komzimba wonke.
Inkomfa yokuphuhlisa ukuguquguquka
- Hlala ezintendeni zakho ezithende zakho, welula umqolo wakho, uqonde amahlombe akho. Izandla ngaphaya kwamacala ukuya phezulu - ukukhupha, izandla phantsi-ukuphuma.
- Sula intloko yentloko-inhale, ekuphumuleni, ukujikeleza ngasemva, "ukucoca" umzimba wonke phantsi, isisu emadolweni. Ekuphefumleleni, ngokujikeleza, buyela phezulu ukuya phambili - qhubeka uhamba ngokutshintsha kwe-wave-like like the spine, ngokunyuka ukwandisa ukuphakama kwentshukumo. Xa usuka phezulu, faka izandla zakho emva kwakho kwaye uguqe.
- Beka izandla zakho emva kwakho kwaye uhlale emkhombeni. Gubungela iintendelezo zibe phantsi, uqondise i-chin kwi sakho esifubeni, u-inhale - pha kamisa i-pelvis, uphumelele phantsi kwezithende. Sigcina amehlo ethu kunye neengqalelo ngamadolo.
- Yehla ezithende zakho, ngezandla zakho phambi kweemilenze zakho, uguqa amadolo akho phantsi kwaye ululaze phambi kweenyawo zakho. Beka iinyawo zakho phantsi.
- Yiya kuzo zonke iine, zitsala izikhwebu ezithende zakho, welula izandla zakho, zibeke esifubeni sakho ngamadolo. Ukujikeleza umva wakho, uye kuzo zonke ezine, unciphise umlenze wakho phantsi uze ulale phantsi. Imilenze yoluliwe, iingalo zesifuba, kwi-inspiration twist umlanjana, ukuguqa emva, emva kwe-back round, ukuya kwi-pose kwi-fours kwaye uphonsa i-pelvis kwizithende, izandla zihamba phambili. Yenza lo msebenzi izikhathi eziliqela.
- Yehla kwisisu sakho, faka izibilini zakho phantsi phambi kwakho, welula isithsaba sakho. Phindela emuva, vula amahlombe akho emacaleni. Gudla iingalo ezigqithiseleyo zisalokhu ziphumla kuzo, zibophe ngasemva. Nciphisa isisu sakho phantsi.
- Phakamisa imilenze yakho eqondileyo, izandla zifake izibonda zakho uze uzikhuphe. Ukugcina le ndawo, zama ukungazinzi intamo yakho. Ngethuba lokuphumla, phumula kancane phantsi, ebunzini kwizandla ezivaliweyo. Vuka kwakhona, iingalo zivulekile kumacala. Ngomoya ophumayo uphumule uze ubeke ibunzi lakho ezandleni zakho. Gcaza izandla zakho kwisityi, zibeke emqaleni kwentamo yakho, ekuphefumleleni, ukhuphuke, imilenze evulekile kumacala. Hlaziya.
- Ukugxotha izandla phezu komgangatho, unciphise iinqumlo zakho kwiintendelezo zakho, iingalo zakho zandisa phambili. Siphindele emuva sihamba kuzo zonke iine, siphakamisa amehlo ethu, sigoba, simile ezinzwaneni zezinyosi size sihambe kwinja ehamba kunye ne-muzzle phantsi - umi kwiisokisi zakho, umzimba ugobile kwisiqingatha, i-pelvis yindawo ephezulu yomzimba. Nciphisa emhlane, lungisa imilenze kunye neengalo. Yehla phantsi unyawo olupheleleyo, welula, sondela ezandleni ngamanyathelo amancinci.
- Nciphisa i-pelvis phantsi, wolule imilenze phambi kwakho, ukukrazula iisoksi kuwe. Gweba iingalo zakho, ulungele umva wakho, kunye nomfutho ophumayo uphambili, ubambe izandla zakho uze ululaze ngaphandle. Kuphefumlelwe, ngokujikeleza, phakama.
- Beka izandla zakho emva komva wakho, iminwe yakho ibheke phambili, imilenze yakho igoba emkhatsini wakho kwaye ikhuphe i-pelvis yakho phantsi - yenza inja yakho ibheke phezulu. Xa ungenelela, qondanisa umzimba - i-pelvis, umva kunye nentloko ifom enye umgca, ubambelele kwiingalo eziqinileyo kunye nemilenze eboshiweyo, intloko iguqulwe. I-Chin idonsa kwisifuba, iya kwiisokisi, uguqule umthwalo kwimilenze - welula indawo yangaphandle yeenyawo kunye neenqindi. Buyela kwi-bridge ye-semi, nge-exhalation, uthwale ngokucophelela i-pelvis ngaphantsi komhlaba, ukukhupha i-coccyx emuva, ukukhupha imilenze yakho-uyibamba kuphela ezandleni zakho. Yehla phantsi.
- Izandla zihlala phantsi phantsi kwinqanaba, imilenze iyawela, uzidonsa. Yenza imilenze yakho, yinqumle iinyawo zakho, wehlisa imilenze yakho phantsi. Ukutshintsha isikhundla seemilenze ezithweleyo, uphinde uzikhuphe wena, uzikhuphe, uzinye ngeenyawo uze uzihlalise.
- Ukuqhawula i-pelvis ukusuka phantsi, ukuguqula umzimba phambili, uphume kwi-bridge-semi. Ngomoya ophumayo, cwina phantsi, izandla zinyamezele emadolweni, zijikeleze umqolo wakho - phinda izihlandlo eziliqela.
- Unqamle imilenze yakho - uphawule kwaye uphume.