GentleMove: Senior Chair Yoga

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Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

I-GentleMove iyi-yoga yesihlalo, izivivinyo zokuhlala, izivivinyo zokulinganisela kanye namandla athambile kubantu abadala abangaphezu kweminyaka engama-50 nangaphezulu kwengama-60, eyakhelwe ukufundwa esihlalweni esinobude bengalo. Ukunyakaza ngakunye kwenziwa uhleli esihlalweni noma umile isandla sakho siphezu kwesinye, sishaya kancane futhi usekhaya, futhi inqubo ngayinye ithatha imizuzu emi-5 kuya kwengama-20.

OKUKWENZAYO

Izindlela ongazilandela
Izindlela ezintathu: i-yoga yesihlalo yokukhulula nokuphefumula, umsebenzi wokulinganisela ubambe ingemuva lesihlalo, kanye namandla athambile emilenzeni nasezingalweni. Ithrekhi ngayinye inezindlela zemizuzu eyi-10, 15 kanye nengama-20, futhi kunezindlela ezine ezimfushane zezinsuku
unemizuzu emi-5 kuphela.

Umdlali owenzelwe amehlo akhathele
Ukunyakaza okukodwa ngesikhathi, okuboniswa ngumuntu opopayiwe, onegama, umusho ocacile wokuthi yini okufanele uyenze, kanye nokubala phansi okukhulu. Ukunyakaza okulandelayo kulinda ekhoneni. Kukhona inkinobho eyodwa enkulu yokumisa isikhashana kanye nenkinobho ye-Skip, kanye nokuphumula phakathi kokunyakaza. Isikrini sihlala sivuliwe ngenkathi isidlali sivuliwe, futhi inqubo iyamayodwa uma kungena ucingo noma uphuma kuhlelo lokusebenza.

Inani elikhulunywayo
Izwi lefoni liqamba ukunyakaza ngakunye futhi libala imizuzwana yokugcina, ngakho
ungabheka igumbi hhayi isikrini. Lingacinywa.

Ungaqala kuphi
Imibuzo emithathu ngosuku lokuqala (ukuma esihlalweni, ukulinganisela nesihlalo, ukukhuphuka izitebhisi) iphakamisa ukuthi imisebenzi yakho iqala kuphi: Emnene, Eqinile noma
Eqinile. Ungashintsha izinga kuzilungiselelo nganoma yisiphi isikhathi. Uma ungathanda
ukungami ukuze uvivinye umzimba, yonke inqubo iqhubeka nokunyakaza okuhleliwe.

Uhlelo lwamasonto onke
Khetha izinsuku ofuna ukuzinyakazisa. Usuku ngalunye oluhleliwe lunenqubo elungile,
ejikeleza amathrekhi amathathu. Ngemuva kwamasonto amabili ezikhathi uhlelo lokusebenza lubuza
ukuthi ungathanda yini ukukhuphukela ezingeni elithile; impendulo ingeyakho, futhi isonto eliphuthelwe
liyisonto eliphuthelwe nje.

Umtapo wolwazi
Izivivinyo zezihlalo ezingu-105 kanye nokunyakaza kokuma konke, ngakunye kunezithombe zakho kanye nemiyalelo, kuhlungwe ngethrekhi noma ngokuhlala kuphela. Zama noma yikuphi ukunyakaza ngokwakho.

Yakha okwakho
Beka ukunyakaza kwakho okuthandayo ngokulandelana okuthandayo, khetha ukuthi ngakunye kuthatha isikhathi esingakanani
nokuthi ukuphumula isikhathi esingakanani, bese ukulondoloze.

Ikhalenda
Iseshini ngayinye ihamba ngekhalenda enemizuzu oyithuthile, ukuthi yayizizwa kanjani kanye nenothi uma uyifuna. Uchungechunge lwakho lubalwa ngamaviki ngohlelo lwakho oluhlangatsheziwe,
hhayi ngezinsuku.

Izikhumbuzi
Isikhumbuzi ngezinsuku ozikhethile, ngesikhathi ozikhethile.

Kulula ukufunda
Osayizi bombhalo abathathu, abakhethiwe esikrinini sokuqala futhi bashintshiwe nganoma yisiphi isikhathi. Izinkinobho ezinkulu, amagama alula futhi akukho ukuswayipha okudingekayo ukuze uzulazule.

Isipele
Ifayela elilodwa elineseshini zakho kanye nemikhuba, ukuze ugcine noma uhambise kwenye ifoni.

KUNGOKWABANI

Abantu abadala abangaphezu kweminyaka engama-50 nangaphezulu kwengama-60 abafuna ukuzivocavoca okuthambile ekhaya, abantu abakhetha ukuzivocavoca okuhleliwe, kanye namalungu omndeni ahlela into elula kumzali.

OKUTHOLAKALAYO

Uhlelo olujwayelekile luhlanganisa imikhuba emithathu yemizuzu eyi-10 kuthrekhi ngayinye, imikhuba yemizuzu emihlanu, umdlali ngokubalwa kwayo okukhulunyiwe, ikhalenda kanye nezikhumbuzo. Ukufinyelela okugcwele kunezela umtapo wolwazi wonke wokudlala ukunyakaza ngokunyakaza, imikhuba yemizuzu eyi-15 kanye nengama-20, uhlelo lwamasonto onke oluhambisana nawe, ukwakha imikhuba yakho, kanye nekhophi yasenqolobaneni. Yonke imihlangano oyenzile ihlala kukhalenda yakho
noma ngabe ukhetha ini. Azikho izikhangiso.

IDATHA YAKHO

Imihlangano yakho nezilungiselelo zigcinwa efonini yakho. Akukho akhawunti futhi akukho ukungena ngemvume. Imibiko yokuphahlazeka kanye nezibalo zokusetshenziswa zithunyelwa ukusiza ukulungisa izinkinga;
akukho okuqukethe imihlangano yakho.

OKUNGEKHO

I-GentleMove ikhombisa ukuzivocavoca okuthambile futhi igcina irekhodi lalokho okwenzile. Akuyona iseluleko sezokwelapha futhi ayithathi indawo kadokotela noma i-physiotherapist. Hlola
nodokotela wakho ngaphambi kokuqala isimiso sokuzivocavoca, bese uyeka uma kukhona okulimazayo.

Uhlelo lokusebenza lutholakala ngezilimi eziyi-10.

Imibuzo: [e-mail]

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Yini entsha

First release. Chair yoga, balance and gentle strength for over 50s: 105 animated moves, routines of 5 to 20 minutes, a large type player with a spoken count, a weekly plan, a calendar and reminders. No ads.