Nangona kunjalo kungaqhelekanga, inxalenye yesibini ifanelekile ukunyakaza okusebenzayo ngaphezu kweyokuqala. Ngenyanga yesine umfazi usetyenziselwa isikhundla sakhe, umonakalo uphawula, imvelaphi ye-hormonal imele ibe yinto eqhelekileyo. Abafazi abakhulelweyo kwi-trimester yesi-2, i-yoga kufuneka ihambe ngaphaya kwemida ye-gymnastics yokuphefumula, ukwenzela ukuba ngexesha leenyanga ezisele kucebise ukuba kuphuhliswe ukuhamba kwamalungu exesha elizayo.
Iiklasi ze-Yoga zabafazi abakhulelweyo ngokwenene bangaba usindiso lwabasetyhini. I-Yoga iya kunciphisa ukuphefumula, ukuvuvukala, ukuqinisa izihlunu kunye nokwelula iigaments, iya kuhlawula ngamandla. Ngendlela, abo bavele benamava kwi-gymnastics okanye i-yoga kubafazi abakhulelweyo bayazi ukuba kule ndawo, ukuzilolonga akudinanga, kodwa ngokuchaseneyo, kunamandla.
I-asana phambili ye-yoga kubafazi abakhulelwe "ikati". Ukuchaswa kwesikhumba, ukuphuhliswa komgudu, okumele kulungelelaniswe nomthwalo okwandisiweyo - oku kanye kanye okuyidingayo kwangoku.
Musa nje ukuzama ukusebenzisa amayeza e-yoga kubafazi abakhulelweyo njengomzimba oqhumayo. Ngeveki ye-13, inzuzo yesisindo iqhutywe kwaye amaninzi amabhinqa, ngaphandle komkhwa, azama ukuzifumana ekuqeqesheni ukukhupha umzimba. Khumbula: kwesi sikhundla kufuneka usebenze kuphela kwiimeko eziphathekayo, kwimpilo enhle, kwaye kungakhathaliseki ukuba yintoni, ungayisebenzisanga ngoku andinako.
Ukuzivocavoca
- Ukunyuka - ukuthunyelwa kweso sivuliwe, i-pelvis ihamba phambili, amacu ayenzileyo, izandla, intloko nesifuba ziphendukele ngakwesokudla. Sibuyisela izandla phambili, iintendelezo kunye. Yenza i-right turn turn, welula ingalo kwakhona phezulu. Vula ukuvuthwa, uphakamise isifuba, phakathi kweso sikolo sibuyela kwi-exhalation.
- Umlenze woluliwe, i-pelvis isondla phambili, isikhumba sesifuba sikhuliswa ngokuphuza. Sifaka isandla ngeenxa zonke kumacala, siphendulela ezinye iintendelezo zezandla zethu phezulu nangaphezulu-isandla sokunene sibheka esibhakabhakeni, isandla sokhohlo-singene emhlabathini, ngoko sijika intloko size sitshintshe izandla. Kule ndawo, welula iingalo ezihlangothini, iminwe ebanzi ngokubanzi, ujikeleze amaxhepha ehlombe.
- Ukutsalathiswa kwesikhokelo - eselwe ngumqolo, izikhwelo zomelelwe. Siphonya ngakwesokudla, sinciphisa isandla sokunene ngaphantsi kwangoko kunokwenzeka emlenzeni, uphakamise ikham ekhohlo kwikham. Ukuphuma kwimoya kukuphambili, ukuvuthwa kwintlungu kuphazamiseka.
- Yenza izihlunu ezinkulu zepectoral - ngenxa yale nto kufuneka uthathe isandla sakho ngolunye uhlobo lwenkxaso. Ukuguqula umzimba ngaphandle kwenkxaso yethu, i-pelvis phambili, isifuba esiphezulu. Siphefumula esiswini. Sitshintsha isandla size siphinde sisebenzise.
- Imilenze ibanzi, iinyawo ngaphandle ngaphantsi kwe-45⁰, ikhupha, ekuphumeni kwethu slide kwisigidi sokunene. Sisusa i-pelvis, umzimba uphelelwa phambili - senza umkhonto.
- Ukuwa kukho umlenze wokunene ngaphambili, ngakwesobunxele emadolweni. Ukufakela amaconco uze ukondle i-pelvis phambili-welula umva wethanga. Ukunyanzela esikwenzayo ekuphumuleni.
- Beka iintende ezantsi phantsi, unqamle umlenze onyaweni ukusuka kumgangatho, ukhuphe ngaphandle uze ubambe kwizwane zakho.
- Yenza umsebenzi. 6 no-7 ngomlenze wesibili.
- Imilenze ibanzi kunamahlombe, sijika izitya ngakwesobunxele, siqondisa i-pelvis phakathi, sixinzelela iintsimbi, sithatha amahlombe abuye ahla. Siphakamisa intendeni phantsi kwaye sisuke kwi-hip, siphakamise isifuba. Solulela isandla sokunene phezulu, sisusa ibhokhwe ngentloko. Siya kwelinye icala.
- Ukuthoba okukhulu - ngeentende zesandla sisonga iingxenyana ngaphakathi, umva kwi-slope kunjalo, ungaguquli. Imilenze yancinci "i-club-foot foot," sihamba phambili esifuba. I-slope efanayo ikulungele ukwenza udonga okanye inkxaso.
- Iinyawo zibubanzi beegxa ngaphandle, ngokufanayo, izandla kunye, iintendelezo ezixhunyiwe. Siya kuguqa, siguqa ngamadolo, sitsho i-pelvis, siyibuyisele umzimba.
- Ukususela kwisandulela esandulelayo, ukudibana phakathi kweenyawo, ukuba kunokwenzeka, iinyawo ziyafana, izibonda zinyuka ngaphakathi ngaphakathi. Sivula eso sifuba, sithatha indawo ekhululekile.
- Sifaka imilenze ngesiTurkey, sithembele phambili sihleli, izibhokolo zibekwe ngobubanzi ngangokunokwenzeka. Xa siphumelela, sandlala phantsi. Sitshintsha indawo yeemilenze size siphinde sibuyele.
- Ukuphakamisa i-pelvis kwaye usebenzise uKegel - ubeke phantsi, izandla phezu komzimba, inyawo kwibubanzi bamagxa. Senza ukuphakanyiswa kweengxowa, iimfumba ngelixa ucinezela phantsi kwakhe. Emva kweenyanga ezi-6 zokukhulelwa, lo msebenzi ungenziwa kuzo zonke iine (ukuba ulele emhlane ungakhululekile) - sithatha indawo yokuphakamisa i-pelvis "ikati". Simi kuzo zonke iine, sijikeleze umqolo wethu ekuphumeni kunye nokugoba ekuphumeni.