Mokhoa oa ho khokhothela khetsi ea letsoho ea Yoga libekeng tse 3

Litaba

• Moralo oa libeke tse 3 oa letsoho
• Yoga Handstand Beke ea Pele
• Yoga Handstand Bekeng ea Bobeli
• Yoga Handstand Beke ea Boraro
• Etsa Pampiri ea Hao e Felletseng ea Yoga
• Tlhahlobo bakeng sa

Selemo se seng le se seng, kaofela re etsa liqeto tse tšoanang tsa Selemo se Secha, merero ea ho iphelisa pele ho lehlabula, le lipakane tsa ho khutlela sekolong. Ho sa tsotelehe hore na ke nako efe ea selemo, ba tloaetse ho ikarabela bakeng sa bophelo bo botle ba rona - qetellong re theola liponto tse 'maloa tsa ho qetela, ho etsa hore boikoetliso e be sebaka se setle.ea sebele Tloaelo, ho leka ho emisa ho ja haholo ...

Empa ho thoe'ng haeba u hlile u fetotse sepheo sa hau sa bophelo bo botle?

Kenya Heidi Kristoffer, morupeli oa yoga ea New York, le 'mōpi oa CrossFlowX ea fanang ka maikutlo a hore yogis (le boikoetliso bofe kapa bofe ba ho ikoetlisa) ba leke matsoho a bona setulong se emeng se lokolohileng. (Empa che, ha a batle hore u etse letho liluloana tsa hlooho.)

Ho makatsa haholo, u re? Kristoffer o re: "Boiphihlelong ba ka, sesosa ke boko ba hao." Ntle le moo, liluloana tsa letsoho li kenyelletsa ho hlola tšabo. O re: "Ke tlhaho ea motho ho batla ho ba le taolo. Ho ba hlobolisa ho utloahala ho tsoa taolong, ke ka hona ho tšosang batho ba bangata hakana." Hape? "Boholo ba rona re lumela hore re hloka batho ba bang ba re tšehetsang nthong e 'ngoe le e' ngoe eo re e etsang. Seemahale ke hore u itšehetsa ka matsoho a hao a mabeli. Ha u tseba seo, se a matlafatsa." (Ho na le melemo e meng ea ho ema ka letsoho, hape!)

Ho etsa li-handstand ho phephetsa kelello le 'mele oa hau (ho batla matla a mantlha, ho tsamaea ka mahetla, le ho hokahana hantle) mme ho aha boits'epo ka ho khutla. Empa o etsa jarete ea yoga joang, oa botsa?

Moralo oa libeke tse 3 oa letsoho

Morero ona oa libeke tse tharo o tsoang ho Kristoffer o na le ts'ebetso e le 'ngoe ea matla a mantlha, ho sisinyeha ha lehetla le le leng, le mohato o le mong oa letsoho la letsoho beke le beke. Haufinyane, u tla ba le matla a eketsehileng, kholiseho le boikemisetso ho feta kamoo u nahanang kateng—mohlomong le ho lekana ho finyella pakane eo ea 'ho ea ja hanyenyane'. Mohlomong. (Ha se motho ea etsang yoga? Mona ke mokhoa o mong oa ho ithuta ho etsa handstand.)

Latela potoloho ena ea libeke tse tharo ebe u leka letsoho la hau qetellong.

Yoga Handstand Beke ea Pele

Tsamaea ka tlase hang ka letsatsi, letsatsi le leng le le leng.

Matla a Core: Plank Hold

Qala ka boemo bo phahameng ba mapolanka, ho boloka menoana e tsitsitse le mahetla le matsoho ka mola, menoana e phatlalalitsoe. Tšoaea ka mekotleng ea menoana ea letsoho le menoana e metona ea matsoho. Se ke oa notlela litsoeng.

Tšoara metsotsoana e 30. Tsoela pele ho tšoara metsotso e 1 kapa e 2. Iphephe le ho feta ka ho phahamisa leoto le fapaneng le ho tloha fatše ka nako e le 'ngoe le ho le tšoara moo.

Ho Tsamaea ka Mahetla: Ho Buloa ka Lehetla

Ema o shebane le lebota hole le letsoho. Jala lifate tsa palema leboteng ka bolelele ba sefahleho, ka bophara ba mahetla. Butle-butle theola torso, ho boloka liatla li hokahane; phomola hlooho pakeng tsa matsoho 'me u phutholohe mahetleng a hau. (U tla tseba hore e sebetsa ha sefuba sa hau se ntse se tsoela pele ho lokoloha ho ea fatše.)

Tšoara metsotsoana e 30 ho isa motsotso o le mong.

Ho itokisa ka letsoho: Ho lla ha Crow

Qala thabeng (ho ema o le molelele) ka maoto a bophara ba letheka le matsoho ka mahlakore. Lula setulong sa setulo, matsoho a haula pele le holimo, li-biceps ka litsebe. Ho boloka boemo bona, phahamisa lirethe fatše, ho phahamisa boima pele, le ho otlolla matsoho matsohong hore liatla li shebelle pele. Butle-butle ho ea pele ho beha liatla tsa hau fatše ka pel'a maoto, ekaba o kopanya mangole le mabanta kapa ho khumama mangole ka ntle ho matsoho a holimo. Boima ba lefika ho ea fihla liatleng, sheba pele, 'me u phahamise maoto fatše-tšoara motsotsoana kapa tse peli ha u khona. Maoto a tlase morao mokatong ebe o khutlela setulong sa setulo.

Pheta, ho tloha mokhoeng ho ea setulong makhetlo a 10.

Yoga Handstand Bekeng ea Bobeli

Etsa letoto lena ka tlase bonyane makhetlo a 5 ka beke.

Matla a Core: Core Roll-Backs

Qala ho robala ka sefahleho, matsoho ka holim'a hlooho, liatla li shebile holimo, le maoto a atolositsoeng. Pepeta maoto hammoho 'me u theole mokatong o ka tlase fatše ho phahamisa maoto butle ho supa siling. Kenya letsoho ho kobeha maoto ho ea sefahlehong, o leka ho tlanya menoana fatše ka mor'a hlooho ea hau. Butle-butle pitikisa maoto holimo 'me u theole maoto e le hore lirethe li tsamaee ka holim'a fatše ho khutlela ho qala.

Pheta metsotso e 1 ho isa ho e 2.

Mobility ea Mahetla: Windmill Shoulder Rolls

Ema le maoto a bophara ba letheka. Finyella matsoho holimo holimo 'me u' sese matsoho (joalo ka ha u etsa freestyle), ka hona e mong o ka pela mmele oa hau ha e mong a le ka morao. Beha mahetla fatše, hole le litsebe.

Pheta metsotsoana e 30. Emisa hanyane, ebe o khutlela morao metsotsoana e 30.

Tokiso ea Handstand: Reverse Double L Handstand Leboteng

Lekanya sebaka sa leoto hole le lebota ho bona hore na u ka beha matsoho fatše. Sheba hole le lebota ka maoto a mane 'me matsoho a arohane ka bophara ba mahetla fatše. Tsamaea maoto holim'a lerako ho fihlela 'mele oa hau o theha boemo ba "L", o tlohella hlooho ho oela fatše. Boloka mahetla a koetsoe ka kotloloho kaholimo ho manonyeletso. Haeba u ikutloa u tsitsitse, bapala ka ho phahamisa leoto le le leng ka nako e otlolohileng ho ea siling.

Ema metsotsoana e 30 ho isa motsotso o le mong.

Yoga Handstand Beke ea Boraro

Etsa letoto lena ka tlase bonyane makhetlo a 5 ka beke.

Matla a Motheo: Plank ho Superhero Plank Reps

Qala ka lepolanka le phahameng ka matsoho ka ho toba ka tlas'a mahetla. Tlisa letsoho le letona, ebe letsoho le letšehali pele, kahoo matsoho a otlolloa bonyane lisenthimithara tse 12 ho tloha moo a qalileng teng. Khutlela polankeng.

Pheta metsotsoana e 30, u etelle pele ka letsoho le letona. Fetola mahlakore; pheta.

Ho Tsamaea ha Mahetla: Ho lutse Pele Bend Kriya

Lula le maoto hammoho, atolositsoeng ka pel'a hao maoto a fetoha. Hohella ho fihlela matsoho a otlolohile holimo, ebe o phefumoloha ho a fiela ho ea pele holim'a maoto, ho fihla menoaneng, ho ea tlase feela joalo ka boiketlo.

Pheta ka potlako motsotso o le mong.

Boitokisetso ba Handstand: Split Handstand

Etsa sebaka sa leoto hole le lebota ebe o theohela lesakeng le shebileng leboteng. Tšoara liatla tsa matsoho fatše ka thata sebakeng seo. Phahamisa leoto le letšehali ho ea holimo, u nyolohele bolo ea leoto le letona. Ha u fihla holimo ka leoto le letšehali, fetisetsa boima ba 'mele matsohong' me u theohe leoto le letona ho fihlela u thulametse kapa ho fihlela leoto la hau le letšehali le thetsa lebota, 'me maoto a arohane bakeng sa teka-tekano. Boloka matsoho a otlolohile, eseng a notletsoe. Sebelisa lintlha tsa menoana e le mariki ho hatella morao haeba u utloa eka u tla oa (joalo ka ha u ka itahlela morao ka lepolanka).

Etsa li-drill tse 3 ho isa ho tse 5 tse arohaneng.

Etsa Pampiri ea Hao e Felletseng ea Yoga

Ho bonolo ho hula hamstring, mokokotlo, kapa mesifa ea mahetla haeba u tsamaea ka thata haholo 'me u potlakile ho kenya letsoho (haholo-holo haeba u sa futhumale).Sebakeng sa ho itšetleha ka mahlohonolo le lebelo, nahana ka ho kena setulong sa letsoho e le ho feta mabapi le boemo bo nepahetseng le mokhoa-ke ka lebaka leo Kristoffer a fanang ka maikutlo a ho qala letsoho la hau le felletseng joalo ka ha o ka qala sebaka sa letsoho se arohaneng.

Qetellong, o tla khetha sebaka se u lumellang ho raha 'me le ka mohla u se ke ua ama lebota, empa ho ba le eona joaloka letlooa la polokeho qalong hoa thusa, o re. Hang ha o sa hloke lebota, sebelisa mokokotlo oa hau, o potoloha lirope, mme o fihle maoto a mabeli ka ho otloloha. Pepeta maoto hammoho 'me u kopane le mantlha oa hau. Ka hloko, theoha ka tsela eo u nyolohileng ka eona, leoto le le leng ka nako, o re. Ha o e laola haholo ('me e tenyetseha ka ho lekana), o ka leka ho oela lebiling ka letsohong la hau.

Tlhahlobo bakeng sa