Hatha yoga for beginners
Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo
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Mayelana nalolu hlelo lokusebenza
Ku-hatha yoga yabaqalayo yohlelo lokusebenza, sihlanganise futhi sakhetha isikhathi esisebenza kahle kunazo zonke, sesikhathi - esifunwa i-asanas nezindlela zokuziqeqesha nsuku zonke ekhaya. Vele ulandele imiyalo yokuqeqeshwa yomuntu siqu, yenza elula ye-yoga elula kubaqalayo, welulele ukuzivumelanisa nezimo, uklwibe ama-splits, qeda izinhlungu emuva.
Wonke ama-yoga ayisisekelo (ama-asanas) anemisindo eningiliziwe, izincazelo zemibhalo, imiyalo enevidiyo. Yenza ukusebenza kwansuku zonke ekhaya, uthuthukise ukuguquguquka kwakho, ukhuphule amazinga akho, futhi wenze wonke amaqembu emisipha yawo wonke umzimba uqine. Lolu hlelo lokusebenza luyindlela engcono kakhulu futhi esheshayo yokuthola ukuthi ukuqeqeshwa kwe-hatha kuyini.
Izici zohlelo lokusebenza:
Izinhlelo eziyi-3 zokuqeqesha: ukuqeqeshwa okuyisisekelo, umzuzu ongu-5, imizuzu engu-10 yokuzivocavoca nsuku zonke. Ngaphezu kwezifundo ezingama-60 ezahlukahlukene. Lolu uhlelo lwezinsuku ezingama-30 olunemininingwane nezinhlelo eziyi-3.
✓ Uhlelo lokusebenza luzokukhombisa ukuthi ungayenza kanjani kahle i-asanas yamahhala engama-80. Ukuzivocavoca ngakunye kunama-audio okuningiliziwe, amavidiyo we-yoga nsuku zonke wokuzivocavoca womzimba ogcwele, isithombe, imiyalo yombhalo yokuqaliswa kwayo - lokhu kuzoba ukwesekwa okuhle kakhulu kokuqala okuphelele;
✓ Ungakha izinhlelo zakho ezisheshayo zamakilasi, usethe ubude bawo, ulungiselela ubunzima nesikhathi sokuphumula;
✓ Uhlelo oluhle lwezibalo lusebenza njengesikhuthazo esikhulu futhi kukusiza ukuba ube nomkhuba ojwayelekile wokuzilolonga nsuku zonke ekhaya;
✓ Uhlelo lokulinganisa kwesisindo namapharamitha womzimba. IHatha yoga home Workout ikwenza ube nempilo. Umzimba wakho uzoba owengeziwe - manje usungalandelela imiphumela;
System Isaziso uhlelo. Uhlelo lokusebenza lokuqeqesha likwazisa ukuthi yisikhathi sokululeka okuguquguqukayo. Noma ngabe yimiphi imizamo oyenzayo, kufanele uzame ukwenza amakilasi njalo.
Calendar Ikhalenda lokuqina kwansuku zonke - imiphumela yethrekhi yemidlalo, futhi ugqugquzeleke ukwenza okwengeziwe. Kulula!
✓ Ukusuka kokulula kuya kokudidayo - ukwanda kancane kancane komthwalo wezinyathelo, ukwenza i-asana ashukumisayo ngokuhlukahluka okulula, kuya ngezinga lokuguquguquka.
Ukwahluka okusheshayo kwe-yoga asanas ukuthi kuthinta zonke izinhlelo zomzimba, kwenze impilo ibe ngafani, nokwakheka okuhle ngokomzimba. Umgomo we-hatha nsuku zonke we-yoga yabaqalayo bohlelo lokusebenza lususelwa ekuthuthukisweni okulinganiselayo okuvumelanayo kwayo yonke imisipha yomzimba, ukudala ibhalansi, ukukhuthazela nokuguquguquka nezimo. Umehluko phakathi kwamakilasi we-yoga alula nokuqeqeshwa kwe-Cardio ukuthi ngenxa yokuma okhethekile (i-asana), umzimba uqala ukusebenza ngokuzimela, ubandakanye futhi uthuthukise izicubu ezifanele. Lokhu kwenzeka ngokuvumelanayo. Akukuhle ukuba nempilo ngale ndlela?
Njalo ukusebenzisa nsuku zonke kunamazinga akhulayo obunzima. Uqala ngezifundo ezilula kakhulu nezinyathelo zakho. Lungisa imiphumela yakho. Kamuva izinga lobunzima lalizonyuka kancane kancane. Ukuqeqeshwa okuguquguqukayo kwe-asanas yoga kwabaqalayo kuhlukaniswe izigaba ezimbili: okumile nokushukumisayo ngevidiyo. Ngesikhathi sokuzilolonga, bamba kahle. Zilungele amadoda, abesifazane ngisho nabadala.
Okokuqala nje, kungaba isimanga ngenani elikhulu lemiphumela. Ungakhathazeki ukuthi awazi ukuthi wonke ama-poses abizwa kanjani. Amaminithi we-5 ejwayelekile ukusebenzisa umzimba kuyinqubo ende. Unesikhathi esiningi sokukwazi ukuthola inombolo enkulu yama-asanas. Kungcono ngaso sonke isikhathi ukuqala ngokulula. Ukuzivocavoca okuningi kweHatha kuyizisekelo, ngakho-ke akulahli inani lazo ngokuhamba kwesikhathi kwabesifazane nabesilisa. Ngokuqinisekile baletha izinzuzo ngokuzayo. Usuku nosuku uthuthukile, imiphumela iba ngcono. Ngokuhamba kwesikhathi, uzokwenza izifundo eziyinkimbinkimbi ngokwengeziwe nabaqeqeshi be-yoga ekhaya. Lokhu kuzoba umthwalo omkhulu we-Cardio.
Zihlole. Thatha inselelo yezinsuku ezingama-30 kumuntu oyedwa - imiphumela izofika nakanjani!
Ukuzikhulula: Lolu hlelo lokusebenza luwumthombo wolwazi futhi alinikezi seluleko sezokwelashwa, akufanele lusetshenziswe ngabantu abangaphansi kweminyaka engu-18 noma abesifazane abakhulelwe. Kunconywa ukuthi ubonane nodokotela futhi uthole izeluleko zochwepheshe ukuze uqiniseke ukuthi ungawenza lo msebenzi.
Wonke ama-yoga ayisisekelo (ama-asanas) anemisindo eningiliziwe, izincazelo zemibhalo, imiyalo enevidiyo. Yenza ukusebenza kwansuku zonke ekhaya, uthuthukise ukuguquguquka kwakho, ukhuphule amazinga akho, futhi wenze wonke amaqembu emisipha yawo wonke umzimba uqine. Lolu hlelo lokusebenza luyindlela engcono kakhulu futhi esheshayo yokuthola ukuthi ukuqeqeshwa kwe-hatha kuyini.
Izici zohlelo lokusebenza:
Izinhlelo eziyi-3 zokuqeqesha: ukuqeqeshwa okuyisisekelo, umzuzu ongu-5, imizuzu engu-10 yokuzivocavoca nsuku zonke. Ngaphezu kwezifundo ezingama-60 ezahlukahlukene. Lolu uhlelo lwezinsuku ezingama-30 olunemininingwane nezinhlelo eziyi-3.
✓ Uhlelo lokusebenza luzokukhombisa ukuthi ungayenza kanjani kahle i-asanas yamahhala engama-80. Ukuzivocavoca ngakunye kunama-audio okuningiliziwe, amavidiyo we-yoga nsuku zonke wokuzivocavoca womzimba ogcwele, isithombe, imiyalo yombhalo yokuqaliswa kwayo - lokhu kuzoba ukwesekwa okuhle kakhulu kokuqala okuphelele;
✓ Ungakha izinhlelo zakho ezisheshayo zamakilasi, usethe ubude bawo, ulungiselela ubunzima nesikhathi sokuphumula;
✓ Uhlelo oluhle lwezibalo lusebenza njengesikhuthazo esikhulu futhi kukusiza ukuba ube nomkhuba ojwayelekile wokuzilolonga nsuku zonke ekhaya;
✓ Uhlelo lokulinganisa kwesisindo namapharamitha womzimba. IHatha yoga home Workout ikwenza ube nempilo. Umzimba wakho uzoba owengeziwe - manje usungalandelela imiphumela;
System Isaziso uhlelo. Uhlelo lokusebenza lokuqeqesha likwazisa ukuthi yisikhathi sokululeka okuguquguqukayo. Noma ngabe yimiphi imizamo oyenzayo, kufanele uzame ukwenza amakilasi njalo.
Calendar Ikhalenda lokuqina kwansuku zonke - imiphumela yethrekhi yemidlalo, futhi ugqugquzeleke ukwenza okwengeziwe. Kulula!
✓ Ukusuka kokulula kuya kokudidayo - ukwanda kancane kancane komthwalo wezinyathelo, ukwenza i-asana ashukumisayo ngokuhlukahluka okulula, kuya ngezinga lokuguquguquka.
Ukwahluka okusheshayo kwe-yoga asanas ukuthi kuthinta zonke izinhlelo zomzimba, kwenze impilo ibe ngafani, nokwakheka okuhle ngokomzimba. Umgomo we-hatha nsuku zonke we-yoga yabaqalayo bohlelo lokusebenza lususelwa ekuthuthukisweni okulinganiselayo okuvumelanayo kwayo yonke imisipha yomzimba, ukudala ibhalansi, ukukhuthazela nokuguquguquka nezimo. Umehluko phakathi kwamakilasi we-yoga alula nokuqeqeshwa kwe-Cardio ukuthi ngenxa yokuma okhethekile (i-asana), umzimba uqala ukusebenza ngokuzimela, ubandakanye futhi uthuthukise izicubu ezifanele. Lokhu kwenzeka ngokuvumelanayo. Akukuhle ukuba nempilo ngale ndlela?
Njalo ukusebenzisa nsuku zonke kunamazinga akhulayo obunzima. Uqala ngezifundo ezilula kakhulu nezinyathelo zakho. Lungisa imiphumela yakho. Kamuva izinga lobunzima lalizonyuka kancane kancane. Ukuqeqeshwa okuguquguqukayo kwe-asanas yoga kwabaqalayo kuhlukaniswe izigaba ezimbili: okumile nokushukumisayo ngevidiyo. Ngesikhathi sokuzilolonga, bamba kahle. Zilungele amadoda, abesifazane ngisho nabadala.
Okokuqala nje, kungaba isimanga ngenani elikhulu lemiphumela. Ungakhathazeki ukuthi awazi ukuthi wonke ama-poses abizwa kanjani. Amaminithi we-5 ejwayelekile ukusebenzisa umzimba kuyinqubo ende. Unesikhathi esiningi sokukwazi ukuthola inombolo enkulu yama-asanas. Kungcono ngaso sonke isikhathi ukuqala ngokulula. Ukuzivocavoca okuningi kweHatha kuyizisekelo, ngakho-ke akulahli inani lazo ngokuhamba kwesikhathi kwabesifazane nabesilisa. Ngokuqinisekile baletha izinzuzo ngokuzayo. Usuku nosuku uthuthukile, imiphumela iba ngcono. Ngokuhamba kwesikhathi, uzokwenza izifundo eziyinkimbinkimbi ngokwengeziwe nabaqeqeshi be-yoga ekhaya. Lokhu kuzoba umthwalo omkhulu we-Cardio.
Zihlole. Thatha inselelo yezinsuku ezingama-30 kumuntu oyedwa - imiphumela izofika nakanjani!
Ukuzikhulula: Lolu hlelo lokusebenza luwumthombo wolwazi futhi alinikezi seluleko sezokwelashwa, akufanele lusetshenziswe ngabantu abangaphansi kweminyaka engu-18 noma abesifazane abakhulelwe. Kunconywa ukuthi ubonane nodokotela futhi uthole izeluleko zochwepheshe ukuze uqiniseke ukuthi ungawenza lo msebenzi.
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Yini entsha
We have updated and improved the descriptions of the yoga exercises and made them more detailed;
We have improved the animations and videos of the yoga exercises;
We corrected some mistakes;
We made the visual design more pleasant.
We have improved the animations and videos of the yoga exercises;
We corrected some mistakes;
We made the visual design more pleasant.
