Chakki Chalanasana (Mill Churning Pose) Ye Toning The Back & Abs

Amagama Amahle Kakhulu Ezingane

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Igama elithi 'Chakki' lisho iGrinder, elithi 'Chalana' lisho ukushayela kanti u-'Asana 'usho ukuma noma uPose.

Le pose nayo, njenganoma isiphi esinye isimo, isuselwe emizaneni yaseNdiya, ekhombisa noma efana nokuhamba kwesandla sendawo yokugaya ukolweni.

Lokhu kukholakala ukuthi kungenye yokusebenza okuhle kakhulu emzimbeni. Kulezi zinsuku, intsha ichitha imali enhle ezikhungweni zokuzivocavoca umzimba, ngaphandle kokwazi ngezinzuzo zeyoga.

Izimo ezithile eziyisisekelo zinezinzuzo eziningi futhi ziyasiza ekwelapheni izinkinga eziningi. Le pose isiza okungcono kakhulu ekwenzeni i-abs yakho futhi ibuye iqine futhi iqine.

Inqubo Yesinyathelo Esihlakaniphile Yokwenza I-Chakki Chalanasana Pose:

1. Hlala uqonde umhlane ugcina imilenze yakho ivulekile ku-V position. Joyina izandla zakho uzivalele ndawonye.

2. Yelula izingalo zakho ekuphakameni kwehlombe lakho, phambi kwakho.

3. Qala ngokudonsa umoya kakhulu. Manje, kufanele uzungezise umzimba wakho kusuka okhalweni ngendlela eyisiyingi, noma ungakwenza lokho ngendlela yewashi.

4. Kufanele uhogele ngenkathi ugoba phambili futhi uya ngakwesokudla.

5. Khipha umoya njengoba ubuyela emuva futhi ngakwesobunxele.

6. Ngenkathi ugoba uye phambili, futhi ubuyela emuva, udinga ukwelula umzimba wakho ngangokunokwenzeka.

7. Qiniseka ukuthi imilenze yakho imi. Kodwa-ke, ekuqaleni, amathanga akho angahamba kancane. Kepha kancane kancane, izinto zizoqala ukwakheka.

8. Gcina ukuphefumula ngokujulile futhi kalula ngenkathi ujikeleza.

9. Njengokuvuseleleka, qala kusuka kumarandi ama-5-10, noma njengoba uzizwa ukhululekile. Ungacindezeli umzimba wakho. Kancane kancane, umzimba wakho uzojwayela ukuma.

Phinda okufanayo manje ngendlela engahambisani newashi.

Ezinye Izinzuzo ZeChakki Chalanasana:

• Isiza ukuvimbela ubuhlungu bezinzwa ze-sciatica

• Isiza ukukhipha umhlane, izingalo kanye ne-abs.

• Isiza ukuvula isifuba nokububula.

• Iwusizo kwabesifazane ekuqiniseni imisipha yesibeletho. Uma kwenziwa njalo, kuvimbela umjikelezo wokuya esikhathini obuhlungu.

• Isiza ukunciphisa amafutha esiswini.

• Kuyasiza ngokumangazayo ekususeni amafutha asemuva kokubeletha. Esimweni esinjalo, thintana nodokotela wakho ngaphambi kokuqala noma iyiphi i-yoga pose.

Isexwayiso:

Gwema ukwenza le asana ngesikhathi sokukhulelwa, ikakhulukazi esigabeni esilandelayo. Futhi, ungakwenzi lokhu asana uma unesifo somfutho wegazi noma une-slip disc ekukhathazayo noma olunye uhlobo lobuhlungu beqolo.

Futhi, gwema lokhu ukuma uma uke wahlinzwa noma yiluphi uhlobo, njenge-hernia.

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