Ngamila imayimba mu yoga

Zikungowoneka ngati simungathe kupanga ngamila! Tayani kukayikira konse, mantha, falitsani rug ndipo tikuphunzitsani momwe mungadziwire bwino izi, koma zochititsa chidwi, zodzaza chisomo ndi ulemu asana. Tiyeni tilankhule za ubwino wake waukulu ndi kuvulaza kotheka, chifukwa izi ndizofunikira kwambiri.

Dzina la Sanskrit la ngamila ndi Ushtrasana (Ushtra amamasuliridwa ngati ngamila, asana ndi malo abwino a thupi). Zimatanthawuza za asanas mu yoga zomwe zimamveketsa thupi lonse. Ngati mukumva kutopa, kutopa nthawi zonse (zomverera ngati izi zitha kuchitika chifukwa cha kuthamanga kwa magazi kapena minofu yocheperako), ndiye kuti izi ndi zanu!

Zimatsegulanso pachifuwa. Ndilofunika chotani nanga m’dziko lamakonoli! Ndani mwa ife amene sachita slouch, chabwino, ndani? Anthu osowa kwambiri. Ambiri amayenda ndi mapewa otsika, ofota, otsina. Ndipo iwo sangakhoze kuwongoka. N’chifukwa chiyani zimenezi zikuchitika? Pali zifukwa zamaganizo: kupanikizika kosalekeza, kumverera kwa kupsyinjika, chikhumbo chobisala kudziko, mtundu wina wa katundu wolemetsa. Anthu, kugwetsa mapewa awo, kutseka okha, kudziunjikira chakukhosi, mkwiyo, mikangano. Kodi ndi bwino kuyankhula za moyo wosangalala womwe sudutsa, koma umadzaza XNUMX peresenti, umakupatsani mwayi wonse wopambana, kukula ndi kulenga?

Ma asanas onse am'mbuyo - ndipo Ushtrasana ndi wawo - amathandizira kutsegula bwino kwambiri. Tsegulani thupi lanu, chotsani kugwa ndi kuuma kwa mapewa. Tsegulani mtima wanu ndipo potsiriza muyambe kukondana! Inu nokha, dziko, mwana wanu kapena munthu amene munakumana naye mwadzidzidzi. Pokhapokha ndi mtima wotseguka mungathe kukhala munthu wokongola kwambiri padziko lapansi komanso anthu ozungulira.

Chithunzi: malo ochezera a pa Intaneti

Ubwino wochita masewera olimbitsa thupi

• Maonekedwe a ngamila ndi ofunika kwambiri pakuwerama, kuwongola mapewa akugwa.
• Imathetsa kukangana kochokera kumtunda kumbuyo.
• Amapereka kusinthasintha kwa msana, amawongolera kaimidwe.
• Asana ndi yothandiza kwambiri pakupindika kwa msana.
• Imalimbitsa mapewa, msana, mikono, chifuwa ndi chiuno.
• Amatsegula malo pachifuwa.
• Imayeretsa magazi komanso kumayenda bwino kwa magazi.
• Amachulukitsa kukakamiza.
• Kupititsa patsogolo ntchito ya chithokomiro ndi gonads.
• Zothandiza kwambiri pazovuta za genitourinary system.
• Amagwira ntchito ndi mavuto monga kutupa kwa rectum, kudzimbidwa, zotupa.
• Kumalimbitsa atolankhani, bwino chimbudzi.
• Amachepetsa kutopa, kukhumudwa komanso kukhumudwa.

Komanso mawonekedwe a ngamila amakupatsani chidaliro. Akadatero! Kuyenda ndi msana wowongoka ndi mapewa a squared ndikokongola kwambiri!

Kuvulaza thupi

Ngamila imawonjezera kuthamanga kwa magazi, choncho ziyenera kuchitika mosamala kwambiri ndikuyang'aniridwa ndi mlangizi wodziwa bwino kwa anthu omwe akudwala matenda oopsa.

Zina contraindications monga:

• mavuto osiyanasiyana ndi msana, hernias, protrusions, kuvulala kwaposachedwa;
• kuphwanya kufalikira kwa ubongo;
• hyperthyroidism;
• mavuto a khosi.

Momwe Mungapangire Ngamila Pose

CHIYAMBI! Kufotokozera za zochitikazo kumaperekedwa kwa munthu wathanzi. Ndibwino kuti muyambe phunziro ndi mphunzitsi yemwe angakuthandizeni kudziwa momwe mungayendetsere bwino ngamila. Ngati muzichita nokha, yang'anani mosamala maphunziro athu a kanema! Mchitidwe wolakwika ukhoza kukhala wopanda ntchito komanso wowopsa kwa thupi.

Njira yochitira pang'onopang'ono

Gawo 1

Timagwada. Timayang'ana malo awo: ayenera kukhala m'lifupi mwa chiuno. Timayika manja athu m'chiuno ndikuyesera kutambasula thupi, kutambasula nthiti, kumasula msana.

Gawo 2

Timatsamira mmbuyo ndikutenga zidendene zathu ndi zikhato zathu, kapena kuyika manja athu kumapazi athu. Manja ali owongoka! Timapuma kwambiri, ndipo pamene tikutulutsa mpweya timapinda pachifuwa ndi kutsika kumbuyo, ndikubwezera mutu wathu.

CHIYAMBI! Onetsetsani kuti ntchafu zanu ndi perpendicular pansi ndipo matako anu ndi olimba. Ndipo kamodzinso za mutu, izo, monga khosi, ayenera anatambasula mmbuyo.

Gawo 3

Yesetsani kupotoza potambasula msana wonse, osati pochita m'munsi kumbuyo. Kuti muchite izi, sungani matako mwamphamvu ndikukokera kumbuyo kuchokera ku tailbone mpaka pamwamba pamutu. Timagwira thunthu chifukwa cha kupsinjika kwa minofu ya miyendo.

CHIYAMBI! Inde, inde, sitidalira manja!

Gawo 4

Tili pamalo amenewa kwa masekondi 30, kupuma mofanana. Timamasula zonse zomwe zingatheke m'thupi.

CHIYAMBI! Onetsetsani kuti makutu anu sakukokera pakhosi panu. Mumasuleni iye. Ndipo musataye mutu wanu kumbuyo, ndiko kupitiriza kwa khosi lolunjika.

Chithunzi: malo ochezera a pa Intaneti

Momwe mungapindulire ndi bukhuli

Nawa zowonerani inu. Mutha kulamula mwatsatanetsatane njira yochitira ngamila pa chojambulira mawu, kenako ndikuyatsa kujambula ndikuchita asana. Kapena chitani izi poyatsa maphunziro athu a kanema ndikutsatira kufotokozera kwa katswiri wathu popanda kusokonezedwa ndi chilichonse!

Malangizo Oyambira pa Ngamila Pose

Zachidziwikire, asana izi - monga ma backbends ambiri - sizipezeka kwa oyamba kumene. Nthawi zambiri, zimakhala zovuta kutero kwa iwo omwe akhala mu yoga kwa nthawi yayitali, koma omwe sanatsegule chigawo cha thoracic. Cholakwika chofala komanso choyipa kwambiri ndikuchita ma backbends chifukwa chakumbuyo chakumbuyo. Sizingatheke! Ndizoopsa kwambiri.

Nawa masitepe, zosankha zosavuta, zomwe zingakuthandizeni kuchita asanawononge thanzi lanu:

1. Mukhoza kuika mapazi anu pa zala zanu. Zidendene zanu zidzakwera ndipo zidzakhala zosavuta kuti mufike nazo. Ndipo kudzakhala kosavuta kukankha ndi manja anu ndikuwerama kumbuyo kwanu.

2. Ngati ndizovuta kwambiri kulowa asana kapena sizingatheke kunyamula kulemera mwa njira iliyonse, mukhoza kulowetsa "njerwa" zapadera pansi pa mikono yanu.

3. Mukhoza kuchita izi: ikani manja anu kumbuyo kwa ntchafu, pansi pa matako, ndipo kuchokera pamalo awa kupita ku ngamila.

Koma nthawi yomweyo, musakhale muzosankha "zosavuta" kwa nthawi yayitali. Kumbukirani kuti mawonekedwe a ngamila ndi othandiza kwambiri pakuchita bwino, zomwe tangokupatsani kumene.

Kuchita bwino nonse!