Fitness Yoga

Maphunziro olimbitsa thupi akudziwika kwambiri. Gulu lililonse lolimbitsa thupi liyenera kukhala ndi magulu a yoga. Anthu ambiri amaganiza kuti yoga ndizochita masewero olimbikitsa thanzi komanso chiwerengero. Komabe, yoga, makamaka, kukula kwauzimu, zochitika zapadera zomwe zimaphatikizapo mgwirizano wa mkati ndi kunja.

Choncho, osadziwa zofunikira za yoga, simuyenera kuyamba makalasi. Ndipo ndi chiyani chomwe mukufuna kudziwa zokhudza yoga, kuti zochitikazo zipindule? Yoga ili ndi njira zambiri zosiyana. Mayi a mtundu uwu wa masewera olimbitsa thupi ndi India. Zochita zaumwini pa yoga zimatchedwa asanas. Mukhoza kuphunzitsa kunyumba, pakuti izi zili ndi maphunziro ambiri ndi mapulogalamu.

Kodi yoga yolimbitsa thupi ndi chiyani?

Kwa oyamba kumene thupi la yoga limakhala loyenera. Uwu ndiwo ulangizi weniweni, kuphatikiza zofunikira za thupi ndi yoga. Kugonana - kuchita masewera olimbitsa thupi, omwe si aliyense angathe. Koma zimapangitsa kuti pakhale mavuto ena a thupi lathu. Yoga, kumbali yake, imaphatikizapo kuwonjezeka muzolowera, zomwe sizinthu zonse zokonzeka kuzidziwa. Yoga yoyenera ndi yabwino kwa iwo omwe amayenda mofulumira ndipo amafuna kuti pakhale mpumulo.

Musanayambe kuphunzira masewero olimbitsa thupi, ndibwino kuti muganizire zina mwazithunzizi:

• Maphunziro ayenera kuchitidwa pamimba yopanda kanthu, kotero muyenera kudya maola 4 musanaphunzire;
• musanayambe sukulu muyenera kumvetsera zakukhosi kwanu, ngati mumamva bwino ndipo simukufuna kuchita masiku awa bwino;
• musanayambe sukuluyi zidzakhala zothandiza kutentha kusamba kuti minofu ikhale yotenthetsa;
• Musaiwale za kupuma, pa yoga ndikofunika kuphatikiza ndondomeko yopuma ndi kayendedwe;
• Kuti muyambe kuchita zogawa muyenera kuchotsa zodzikongoletsera zonse, simuyenera kuvala zinthu zakuthwa.

Zochita

Tsopano, tiyeni tiyambe kuchita masewera olimbitsa thupi. Zochita zingakhale zovuta, koma muyenera kuyamba ndi njira zosavuta.

1. Kuchita kupuma ndiko chinthu chachikulu mu yoga. Kuti muchite izi, khalani mu malo a lotus ndi kuwongolera msana wanu. Kenaka timagwirizanitsa manja pa lolo pamwamba pa mutu, kupuma bwino ndikuchepetsa pansi manja athu pansi, pamene tikumva momwe magulu a msana amathandizira. Pakati pa maseŵera olimbitsa thupi, matayala ayenera kugwirizana pansi ndipo osapukuta nthawiyo.
2. Kutsetsereka ndi kutambasula kuyenera kukhala kosalala, popanda kuyendetsa kolimba. Timakhala pansi, timayendetsa miyendo yathu kumbali, kenako mwendo umodzi ukugwada pa bondo ndipo timapuma mapazi pa chiuno cha mwendo wina. Mukamachita masewerawa, muyenera kumverera minofu ya miyendo yanu ndi kumbuyo kwanu. Pa nthawi yomweyo, onse awiri ayenera kutambasula ngati chingwe. Pendekera pa kutuluka, timagwira manja athu ndi phazi, timakhala mu malo awa, timayang'ana pa inhalation. Maulendo asanu kumbali iliyonse nthawi zonse ndipo posachedwa mudzamva kuti kumbuyo kwakhala kothamanga kwambiri.
3. Kukula - yoga - ndibwino kumbuyo. Ntchito yotere monga "mphaka" imapangitsa kuti nsana ikhale yosasintha komanso kuthetsa mavuto a osteochondrosis. N'zosavuta kuchichita. Gwiritsani ntchito mpata wa mphaka ndi muyeso wa kupuma, timatsitsimula kumbuyo kwathu, ngati ngati titasaka, ndiye kuti timapundula. Pa zochitikazi, miyendo ndi manja siziyenera kubwera pansi, koma kumbuyo komwe.
4. Zochita zolimbitsa thupi za yoga zimasiyana, zina n'zovuta, zina zimawoneka zosavuta. Komabe, zochitika zotsatirazi sizidzabweretsa mavuto ngakhale oyambitsa. Chifukwa chaichi, ife timagoneka kumbuyo ndi kudzoza komwe timakweza mmwamba, ndipo "timapukuta kawiri". Mutha kudzithandiza nokha ndi manja anu. Pa kutuluka mpweya timatsitsa miyendo yathu pansi.
5. Yoga yapamwamba imaphunzitsanso. Pali masewero angapo owonetsera kuyerekezera. Mwachitsanzo, tonsefe timadziwika kuti "swallow" pochita masewera olimbitsa thupi. Yesani kuima pa mwendo umodzi, ndi dzanja limodzi lomwe liri pambali pa thupi, ndipo lina likuwonekera patsogolo. Thupi limapanga mzere wolimba kufanana ndi pansi. Ganizirani zam'mtima, mumaganizo mwanu mugwirizane ndi mphamvu yokoka kuzungulira pakhosi.

Zochita za yoga zimachokera kumayenda osasinthasintha komanso opita patsogolo, kupyolera, kuyimika bwino palimodzi ndi kupuma. Madokotala ambiri amalimbikitsa kuti azichita masewera olimbitsa thupiwa, chifukwa amathandiza kwambiri msana ndi mtima ndipo samapweteka thanzi.