Buddha
I-IP - yimile kahle, izinyawo ebubanzi bomunyawo, izandla eceleni kwesiqu. Bamba umoya wakho. Beka imilenze yakho uhlukanise ububanzi be-shoulder shoulder. Pelvis kancane kancane, fipha izintambo nemisipha yemilenze. Phakamisa izandla zakho bese ujoyina izintende zezandla, amaphuzu eminwe yakho ekhomba, amahlombe nezigameko zifana nendawo. Qinisekisa imisipha yesifuba, izandla, cindezela izintende kunzima ngangokunokwenzeka. Ekuphefumulelwe, buyela ku-I.P.
Ukudonsa umlenze emuva
Esikhathini esingaphambi kokukhipha umoya, yima kuzo zonke izibane, wehlisa izibopho zakho phansi ukuze izimbongolo zakho zingaphansi kwamahlombe akho. Umlenze wesokudla ususwe futhi ubeke onozinyo. Uma ubambezela ukuphefumula, cindezela izintambo zakho ngangokunokwenzeka futhi udabule unyawo lwakho lwesokudla phansi. Ukubukeka kuqondiswe phansi. Ngemuva kokungenelela, phumula izintambo, thinta phansi ngesinyawo sakho sokunene. Phinda uvivinya umzimba onyawo olufanele izikhathi ezimbili, bese ushintsha umlenze. Ukuze ugweme ukulimala ngemuva, qiniseka ukuthi imisipha yabezindaba iyancipha ngaso sonke isikhathi: kufanele kube nomzwelo owelula izintambo odlula esiswini.
"Isikebhe"
IP - ukuhlala. Amagqabhagqabha ahlukanisa ngokubanzi ngangokunokwenzeka, ukuphumula kwesundu kusezansi ngemuva. Bamba umoya, ugobe kancane okhalweni bese ufaka isandla sakho phambi kwakho. Ukuthwala isisindo somzimba phambili, ukucabanga, ukukhukhumeza ukubambelela emgqeni, kuxhomeke phansi. Ungasheshi: kunethuba lokunyathela i-peritoneum. Bamba umoya wakho imizuzwana engu-8. Ekuphefumulelwe, phumula futhi ubuyele ku-IP, uphinde ufake izandla zakho phansi phansi ngemuva kwakho. Phinda lo msebenzi izikhathi ezintathu. Kwabaqalayo ukwenza lokho kuyoba lula uma uthatha izandla emilenzeni yesihlalo. Ngenkathi ubambe umoya wakho, zama ukukhipha isifuba sakho emilenzeni. Ubeka imisipha yomnyango wangaphakathi wethanga.
Ukwehliswa kwezintambo ze-popliteal
IP - ukuhlala, imilenze ndawonye, emuva ngqo, izingalo emuva. Yenza izinyathelo ezintathu zokuphefumula, futhi okwesine, uqondise imilenze noma izinyawo ngezandla zakho futhi kancane kancane, usize izandla, udonse umzimba emadolweni. Gcina izinyawo zakho ziqondile. Phakathi nokuvivinya umzimba, bheka phambi kwakho. Ekuphefumulelwe, buyela ku-I. Yenza lezi zindlela ezintathu. Lona kuphela ukuzivocavoca okukuvumela ukuba ususe ama-deposit amafutha bese ususa isibhamu ngaphansi kwe-cap. Imisipha engemuva, ama-hamstrings, amathole, ama-hamstrings asebenza.
"Sedko"
Ngemuva kokungenelela, shintsha i-pose. Hlala kuzo zonke ezine, faka amadolo nezandla zakho ngobubanzi bamahlombe akho. Yehlisa ikhanda lakho, amehlo akho abukeka phansi. Susa umlenze wokunene wokunene bese uthinta ohlangothini lwenyawo unqenqemeni wesihlalo. Umlenze ufana nephansi, umzimba kufanele ungawa ngakwesobunxele. Donsa insipho kuwe, uzwe imisipha yendawo yangaphakathi yesondlo. Uma ukuphefumula kubambezelekile, zama ukudonsa insipho ekhanda. Umhlane usalokhu uhleliwe. Ngokuqondene nawe, ubale ku-8 futhi, uma u-inhaling, wehlisa unyawo lwakho phansi. Abaqalayo baxwayiswa ukuthi baqale ukuphakamisa umlenze u-15-20 cm. Yenza izindlela ezintathu emlenzeni ngamunye. Imisipha yendawo yangaphakathi yethanga isebenza.
Ekukhuleni
I-IP - ilele ngakwesobunxele, umzimba udala umugqa owodwa. Ngengalo yakho yangakwesokunxele egobile ehlangothini, lisekela ikhanda, ubeke ilungelo phambi kwakho, ugobe elangeni bese udlulisela isisindo somzimba kuso. Bamba umoya wakho, uphakamise umlenze wakho wokunene uphinde udonse kancane. Bese uyinciphisa kancane bese uphinde uzame ukuyiphakamisa - ephakeme kuneyokuqala. Phakathi nokuzivocavoca, isigaba somlomo wesibeletho asihambisani, ikhanda lihlala ngokuthula ngesandla. Yeka ukuthi wenza kahle kanjani, imisipha izokhipha: ukuphazamiseka emabhulashini okugibela kufanele kuvele. Uma ufuna ukungena, faka unyawo lwakho phansi. Phinda ukuphakanyiswa kwezinyawo izikhathi ezimbili futhi uphenduke ngaphesheya. Lo msebenzi uzokusiza ukuqeda amafutha emagqokeni. Imisipha yendawo yangaphandle yethanga isebenza.
Ukuphikisana
I-IP - ilale emhlane wakho, imilenze iguqa ngamadolo, izinyawo zimi ngokuphelele phansi, izandla ngaphansi kwekhanda, izintambo ezikhomba izinhlangothi. Ngaphansi kwekhanda, ungafaka umcamelo omncane. Ngemuva kokuphefumula, gcina umoya wakho imizuzwana engu-8 futhi, ukuhlunga imisipha yomshini wokucubungula, khipha isikhala esivela phansi. Ingxenye engenhla yomzimba iphakama kuphela ngokuthola imishanguzo eqondile - ungasizi ngezandla zakho, ungacindezeli entanyeni. Uma u-inhalation wehlisa kancane phansi: cindezela kuqala umhlane ophansi, khona-ke amahlombe, bese u-scapula. Ukuphikisana, kwenziwa ngokulibaziseka ekuphefumuleni, akusizi nje ukuphambanisa imisipha yabezindaba, kodwa futhi kusho ukuhlehlisa emhlanjeni omuncu emathunjini. Imisipha yomzimba eqondile isebenza.
"Krendelek"
IP - ukuhlala. Imilenze iyaqhubeka phambili, ukusekelwa ezandleni, ukubuyisela emuva, amathiphu eminwe iqondiswa kude nabo. Ekuphumuleni, umlenze wesokunxele, uguqe ngamadolo, ubeke umlenze wesokudla. Ngesandla sakho sokunene, thatha idolo lomlenze wakho wesobunxele futhi, uma ubambe umoya wakho, zama ukuyihudulela ehlombe lokunene. Ngesikhathi esifanayo, vula umzimba ngakwesobunxele, njengokungathi uzama ukubona okuthile ngemuva kwakho. Thatha lesi sikhundla imizuzwana engu-8, bese uphumule bese ubuyela ku-IP. Yenza ezinye izindlela ezimbili, bese ushintsha umlenze wakho. Uma wenza ukuvivinya umzimba "Pretender", kufanele uzizwe usuleke emathunjini e-gluteus ne-oblique wesisu. Imisipha ye-gluteal, imisipha eqondile ne-oblique emathunjini.
"Ibhuloho"
I-IP - ilele emhlane, imilenze iguqa ngamadolo, izandla zilele eceleni kwesiqu, izintende zicindezela phansi. Bamba umoya wakho, uhlanganise imisipha yamadokodo bese uphula kancane isikhumba. Yiphakamise ku-20-25 cm ukuze umzimba kusukela emadolweni kuya esifubeni uhlanganise umugqa oqondile. Ngaphandle kokuphumula imisipha emihle, futhi ngaphandle kokuphakamisa izinyawo zakho phansi, qala ukunciphisa futhi uhlaziye izinkalo. Uma uphumule, buyela ku-IP. Ungaphakamisi i-pelvis nge-jerk; 8 kulokhu, hhayi emisipha emihle kodwa imisipha eqondile ye-press izosebenza. Phinda lo msebenzi kathathu. Imisipha yangemuva, umshini wokucindezela, izintambo kanye nombuso wangaphambili wethanga kusebenza. Sithemba ukuthi izakhiwo eziyinkimbinkimbi zokuzivumelanisa nezimo kanye nokunciphisa umzimba kuzokusiza emzabalazweni wobuhle.