Mphamvu Yoga kwa oyamba: maonekedwe, akonzedwa zokambirana komanso ayamikira

Chilinganizo cha moyo wabwino ndi chabe! Muyenera kukhala wathanzi, wamphamvu ukhale mawonekedwe abwino ndi maganizo. Komabe, kupanikizika wosatha, ntchito nthawi ndi kuyenda mwamphamvu za tsiku ndi tsiku kugwiritsa zingakhale zovuta kwambiri. Thandizo akubwera mphamvu anati yoga. Ichi ndi chimodzi mwa mumaganiza amakono potengera mchitidwe wakale Eastern, amene ali amphamvu zotsatira zabwino pa thupi la munthu. Tiyeni tikambirane mbali yake ndi luso.

nkhani

Pali njira zambiri kulimbikitsa minofu ya thupi. maphunziro kulemera, mankhwala ndi masewera yogwira zimene mungachite mosavuta. Komabe, njira yoyamba msanga amavala dongosolo minofu ndi mafupa, wachiwiri amanyamula zoipa koposa zabwino, ndi chachitatu ndi zaka chiletso. Ngati fanizoli, amene ali zotsatira palibe mbali, akonzedwa wapadera wa thupi ndi kupuma wakhala otukuka. Kenako, iye ankatchedwa "mphamvu anati yoga" (kapena mphamvu anati yoga).

Malangizo analengedwa American Beryl Birch mu 1995. Chifukwa cha motsindika kukhazikitsa mphamvu ya asanas nthawi zambiri chilamulira chikhalidwe ndi dongosolo Ashtanga Vinyasa. Mu yochepa nthawi padziko lonse kufalitsa mphamvu anati yoga. Maofesi lero ake monga Ubwino msonkhano wapadera mu Russia.

Mbali khalidwe mchitidwewu ndi mosalekeza kuchita mndandanda zokambirana, inakula zazikulu mitsempha. Magulu zambiri akulimbana ndi lolunjika, iwo limodzi ndi yosalala, mofewa malangizo nyimbo. Mu gulu zazikulu anamvetsa pranayama cholinga kubwezeretsa mphamvu ndi bata kupuma mungoli.

phindu

Cholinga chachikulu cha mphamvu anati yoga - kulimbitsa mafupa minofu ndi mafupa ndi Mitsemphayi. Zochita Mphamvu si kulumikiza mfundo ndi amalola msana kukhala okonzeka kusintha ndipo kuti ukhale wabwino, wokongola kaimidwe. pa muyezo Zochita bwino mgwirizano. Nthawi zambiri, kumapeto kuli ndi ubwino pa machitidwe mtima ndi mantha. Izo zikhoza kuchitidwa tsiku lililonse, maganizo kutopa izo zimayambitsa M'malo mwake, kumaonjezera kamvekedwe akukhudzidwira ndi maganizo.

Musaiwale za mmene kunja, umene umabala mphamvu anati yoga. Zonse zolimbitsa thupi ndi kuwonjezeka pang'onopang'ono kwa chiwerengero cha njira, ndi mlingo wa katundu mawonekedwe othamanga chithunzi. Sizikusoweka zipolopolo zina, kupatula kulemera kwa thupi lake.

m'malo kudya pang'ono

Mchitidwe mofanana ndi opindulitsa pa amuna ndi akazi. umenewu si popanda chifukwa ikutchedwa "mphamvu yoga kwa kuwonda," monga Zochita yogwira pamodzi ndi kupuma zolondola achotsedwa mofulumira kulemera owonjezera, kupanga wamkazi chithunzi wamkulu chisomo, kusinthasintha ndi ukazi. N'zochititsa chidwi kuti anati yoga kulibe palokha, kwayekha, ndi kugawira kumapeto ake pa kadyedwe. Nsonga woyenera alangizi osati kuthandiza kuphedwa olondola a maseŵerowo, komanso mapangidwe kadyedwe.

amuna

Amuna mphamvu anati yoga ntchito pang'ono mosiyana akazi. akutsindika pano kugwa kwambiri pa chitukuko cha chimango akulu, ndi kuonjezera kupirira. Bwino kusinthasintha, olowa kuyenda. Mu machiritso amenewa pang'onopang'ono ndipo ndi osiyana mitundu ina ya thupi ntchito mphamvu anati yoga. Kulimbitsa thupi ochiritsira ikukoka minofu kutembenukira munthu mu malo amodzi mpumulo phiri, amachita mphamvu anati yoga, mbali inayi, amakhala kusinthasintha thupi, chomasuka kayendedwe, ndi mtumiki kupeza noticeable minofu mphamvu.

zolakwa

Popeza familiarized ndi mndandanda yaikulu zothandiza katundu wa mphamvu anati yoga, mwina, aliyense akufuna agwera mu ntchito yosangalatsayi. Komabe, pali zovuta kapena mavuto umenewu, umene ndi kuwonedwa. Choyamba, ndi kukonzekera. Mphamvu maphunziro, ziribe kanthu momwe yosavuta iwo zingaoneke kuchokera kumbali, ali ovuta kwambiri ndipo afunika kulangiza katswiri. Only mphamvu anati yoga mlangizi angathandize chiyambi ufulu kugwira ntchito osati ndi zakunja komanso minofu mkati.

Ndiponso kumbukirani kuti anati yoga - mchitidwe zovuta. Amakhala ndi magawo angapo a Kuwulura mphamvu maganizo ndi thupi. Choncho, chitani mwachindunji mphamvu anati yoga, anyalanyaza luso koyamba hatha anati yoga ndi pranayama, ndi chabe n'kosathandiza.

kuyembekezera

Koma ngati anaganiza kuyamba makalasi mphamvu yoga kwa oyamba, muyenera kudziikira nokha zimene adzakumane pa maphunziro amenewa. Pranayama lolunjika pa mwambo wa kupuma kwambiri m'mimba, thupi mbali - pa malo otsetsereka ndi deflections, kukankha akuluakulu, anyonyomala, matabwa ndi wozengereza kuukira.

Zovuta oyamba

Mlengi wa zinthu, Beryl Birch mwapadera anayamba magawo angapo, kapena milingo ya mavuto, imene ikugwirizana ndi madokotala osiyana thupi makhalidwe. Choncho, mphamvu yoga kwa oyamba zikuphatikizapo ya Zochita zisanu ndi ziwiri, pang'onopang'ono zinayenda magulu osiyana minofu. Choyamba, katundu amapita ku minofu mwendo.

Angabweretse sumo ogwetsana

Magwiridwe njira: Lowetsani miyendo lonse (70-90 cm), phazi zikuchitikazo mmbali, makhwatha anagwirizana pa mlingo pachifuwa mu Namaste (moni kum'mawa). Miyendo unakhota pa mawondo ndi kugwa pansi. Ntchafu pamene kudzifutukula kunja.

wankhondo angabweretse

Njira ya ntchito: kutenga sitepe-lunge patsogolo. The mwendo kutsogolo akufunitsitsa kuti njira yoyenera, kumbuyo - molunjika, chidendene mbamuikha pansi. Dzanja unakhota, elbows akutumiza kumbuyo. Palm clenched. Chinthu chachikulu mu ntchito yonseyi - wogawana kugawira thupi. The kubwereza chimodzimodzi mwendo wina.

Tsopano mukhoza chitani womberani triceps.

Angabweretse mfundo zisanu ndi imodzi

Njira ya ntchito: kutenga udindo mosabvuta. Wakwezedwa pamwamba pa poto pansi, siteji amapezeka mu maondo. Zida pamodzi thupi unakhota elbows lapansi. Zikhatho akhale pansi mapewa anu. The nyumba thupi alibe kuchokera pansi masentimita 5-10 Choncho, udindo zachokera pa mfundo zisanu ndi imodzi :. masokosi (2), bondo (2) ndi manja (2).

Pitani ku Zochita kwa minofu ya manja ndi minofu deltoid.

angabweretse tchire

Njira: akuchita lunge patsogolo ndi phazi lako lamanja. Sindinga ndi kuika pansi perpendicular ku dzanja lamanzere. Ife kukuza thupi kumanja, pamene kutembenukira kumanja mapazi lamanja ndi lamanzere - kuvala m'mphepete lakunja phazi. Moyenera dzanja lamanja ndi wasenza, kumangitsa minofu m'mimba wanu ndi kukankhira mafupa a chiuno patsogolo. Bwerezanonso pogwiritsa ntchito zachitika pa mbali inayo.

Tsopano zolimbitsa chimakwirira minofu ya mkono ndi pamimba.

lath

Njira: Bodza mimba, weramitsani elbows wanu. Iwo ayenera kukhala ndendende pansi mapewa. Amanyamula thupi, mafupa a chiuno ndi miyendo kuchoka pansi. Support mfundo ndi elbows ndi zala. Tikuyandikira pamimba ndi matako yofinyira. Pa gawo la thupi ndi miyendo ayenera mzere wolunjika.

Ndipo korona Zochita zovuta kulimbikitsa minofu m'mimba ndi kumbuyo.

bwato angabweretse

Njira: Bodza pa nsana wanu, kukweza miyendo onse molunjika ndi thupi za 10 cm tinsalu ndi mwamphamvu mbamuikha pansi .. Manja kufika kwa phazi, Yosefera minofu m'mimba.

angabweretse chiwala

Ndi njira zofanana ndi ntchito yapita: pogona pa mimba yanu, kwezani miyendo komanso thupi. Khosi msana akupitiriza mzere (popanda kupuma). Manja kukoka mmbuyo ndi mmwamba, miyendo ikuchitikira pamodzi.

Mu zovuta rhythmic kupuma ayenera kuteteza kwambiri. Ndi nthawi Zochita, musamadera kuposa mphindi 15. Atam'chiritsa kofunika kumwa madzi ndi mphindi zochepa kugona mu momasuka shavasana (kaimidwe mtembo).

ayamikira

Mtundu zolimbitsa thupi kumafuna ena olimba. Choncho, oyamba ndi ovuta kwambiri poyamba kuthana ndi nkhawa. Omasuka kuchita amaona amuna ndi akazi amene ali ku chiyambi cha makalasi anatsogolera moyo yogwira kapena wakhala ukugwira masewera mphamvu. Komabe, usaope, ngati maziko kumeneko. Mphamvu anati yoga ndi mphamvu zolimbitsa katundu lolunjika pa khomo ndipo anatengera mofulumira kwa mlingo ankafuna. Masiku ano, pali zambiri mavidiyo, Inde, timva kuti amalola kuti anthu odziwa kuchita zovuta mphamvu anati yoga paokha.