Plank kwa kuwonda kwa oyamba kumene

Mazana a marathoni, magulu achiwawa m'dziko lathu lonse, amatsutsa mawu akuti "sinthani mwezi umodzi": ndipo bala imalamulira zonsezi! Zochita zolimbitsa thupi zodziwika kwambiri kwa zaka zambiri pakati pa ma yogi ndi omwe amakhala ndi moyo wathanzi. Zimakopa oyamba kumene ndi kuphweka kwake: amati, super asana kwa aulesi komanso otanganidwa kwambiri! Ndinayima mmenemo kwa mphindi ziwiri kapena zitatu patsiku - ndipo kale zomwe amafotokoza: mapaundi owonjezera adzachoka, thupi lidzalimba kwambiri. Zoonadi, bar ikulimbikitsidwa kuti iwonongeke komanso kulimbikitsa thupi lonse. Koma sizinthu zonse zomwe zimamveka bwino mu asana izi! Kuti mukwaniritse zotsatira zake, ndikofunikira kuti muchite bwino! Ndipo izi siziri zophweka. Komanso, muyenera kudziwa za contraindications onse, za mphamvu ya zotsatira zake, chifukwa ndi malo amodzi, ndipo si oyenera aliyense.

Mu yoga, thabwa limadziwika kuti Chaturanga Dandasana. Kuchokera ku Sanskrit, "danda" amamasuliridwa ngati ndodo, chipika, "chatur" ndi zinayi, "anga" ndi miyendo kapena zothandizira. Mukaphatikiza mawu onse, ndiye kuti: kuyika pazothandizira zinayi. Ndipo alipo. Pansipa tidzakuuzani mwatsatanetsatane momwe mungapangire thabwa kwa oyamba kumene kuti muchepetse thupi. Pakali pano, tiyeni tione ubwino wake.

Ubwino wa Plank

Kwenikweni, iwo amene akufunadi kuchepetsa thupi amabwera ku bar. Ndithudi inu munamvapo za mnyamata amene anakonza gulu la anthu achiwawa m’dziko lathu lonse. Dzina lake ndi Evgeny Senkov, ndipo amafuna kuchita bala kwa aliyense ndi kulikonse. Iye mwini ndiye wolemba mbiri m'dziko lathu asanachite izi: adayimilira momwemo kwa ola 1 masekondi 45! Ndipo ndinabwera ku masewera olimbitsa thupi zaka zingapo zapitazo chifukwa cha kunenepa kwambiri komanso kutupa kwamimba. Akuti, amati, adamva kwinakwake kuti kuti muwonde mwachangu, mumangofunika kuyima mu bar kwa mphindi 4 patsiku. “Yekha” anali mawu amphamvu. Eugene adavomereza kuti kwa nthawi yoyamba sakanatha kuima ngakhale masekondi angapo. Koma munthuyo anali ndi cholinga, ndipo anachikwaniritsa. Tsopano akukankhira mipiringidzo kwa anthu ambiri.

Ndi zinthu zina ziti zothandiza, kupatula kuonda, asanakhale nazo? Amakhulupirira kuti ngati munthu ayamba kukwaniritsa bar tsiku lililonse, zosintha zisanu ndi ziwiri zosangalatsa zidzamuyembekezera:

1. Kuchita masewera olimbitsa thupi kumapangitsa kuti minofu yam'mbuyo, m'munsi, khosi ndi mapewa zikhale bwino. Ichi ndi chitetezo chabwino kwambiri cha kupweteka kwa msana ndi khosi.
2. Amalimbitsa ndi mamvekedwe ziwalo za m'mimba.
3. Imalimbitsa minofu ya m'mimba. The thabwa amawotcha zopatsa mphamvu kuposa classic ab masewera. Izi zabwereranso ku funso la kuchepa thupi.
4. Imalimbitsa manja ndi miyendo.
5. Kumalimbitsa ndi mamvekedwe chapamwamba ndi pansi mpweya.
6. Imachotsa kugwa, imapangitsa kaimidwe kukhala kokongola.
7. Imawongolera mkhalidwe wamaganizidwe. Apa ndikufuna kukhala mwatsatanetsatane.

Ngati mukumva kutopa, kutopa, kutopa, kapena kuzindikira kuti mukuvutika maganizo, yambani kuchita thabwa. Zoonadi, m'maboma omwe ali pamwambawa ndizovuta kwambiri kuti muyambe kuchita masewera olimbitsa thupi, osati monga bala. Koma ngati simusonkhanitsa mphamvu zanu tsopano, ngati simukuzindikira kuti chinthu chabwino kwambiri chomwe mungadzipangire nokha ndikuyamba kusuntha ndikuyenda m'njira yoyenera, mukhoza kudziyendetsa nokha m'madera ovuta kwambiri. Choncho, mwa kugonjetsa, kwa masekondi 30, koma tsiku lililonse, ndipo mudzawona kuti mudzamva bwino. Ndipo pambuyo pakuchita izi, chithandizo china chidzatsatira. Kumbukirani, pansi pa mwala wabodza ndipo madzi samayenda.

Ndipo asana ali ndi zotsatira zabwino pa thupi la ana! Mukhoza kuphatikizira ana anu mosamala m'makalasi. Ingowerengani apa za contraindications.

Plank Harm

Kuchita masewera olimbitsa thupi kumatsutsana muzochitika zotsatirazi:

• kuwonjezeka kwa matenda aakulu;
• pamavuto aliwonse amaso, makamaka pambuyo pa maopaleshoni aposachedwa;
• ndi carpal tunnel syndrome;
• mimba.

Momwe mungapangire thabwa kuti muchepetse thupi

CHIYAMBI! Kufotokozera za zochitikazo kumaperekedwa kwa munthu wathanzi. Ndi bwino kuyamba phunziro ndi mlangizi amene angakuthandizeni kudziwa bwino ndi otetezeka positi. 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

Gona pa mphasa chafufumimba. Timapinda manja athu pakona ya madigiri 90. Ndipo timanyamuka, kuyang'ana pamphumi ndi nsonga za zala. Manja ndi m'lifupi mwake m'lifupi, mapazi anu ali pamzere womwewo, thupi lonse limatambasulidwa kuchokera ku zidendene mpaka pamwamba pa mutu.

CHIYAMBI! Muyenera kukhala ndi mzere wowongoka. Ndikofunikira kwambiri. Matako olimba amathandiza kusunga. Ndipo ngati muwongolera tailbone "pansi panu", ndiye kuti msana wam'munsi udzakhazikika bwino.

Gawo 2

Timapuma pansi ndi maziko a kanjedza. Zala zimayang'ana kutsogolo: zapakati zimafanana, zina zimafalikira padera. Zidendene zimakokedwa mmbuyo.

Timatembenuza zigongono kutsogolo, kukanikiza zigongono ku thupi ndikutsitsa tokha. Kotero kuti thupi lathu liri pa mfundo zinayi zofananira ndi pansi.

Tiyeni tiwone positi:

• kumbuyo kuli kofanana, sikupinda kapena kuzungulira;
• chiuno chofanana ndi pansi;
• minyewa ya m'mimba;
• elbows ndi wrists zili ndendende pansi pa mapewa;
• coccyx imapindika pansi;
• miyendo iyenera kukhala yowongoka komanso yolimba;
• mapewa kutali ndi makutu;
• kuyang'ana kumayang'ana pansi, sitikweza mutu, korona amatambasulidwa patsogolo.

Gawo 3

Gwirani malowa ndikupumira motalika momwe mungathere. Pakapita nthawi, timawonjezera nthawi ya asana.

CHIYAMBI! Kumbukirani zitatu OSATI mu plan:

1. we OSATI kwezani matako
2. OSATI kugwetsa msana
3. и OSATI tsitsani chifuwa pansi pa mlingo wa zigongono.

Momwe mungatsimikizire kuti mwapeza thabwa

Kumverera kumodzi sikokwanira. Pulani kutsogolo kwa galasi kapena jambulani nokha pavidiyo. Ngati mukuchita masewera olimbitsa thupi, funsani mlangizi kuti atsatire momwe mumachitira asana.

nthawi yoyenera

Kuyambira 20 masekondi. Izi zidzakhala zokwanira pa tsiku loyamba ndi lachiwiri. Pamasiku atatu ndi anayi, onjezani nthawi yanu ndi masekondi 10. Ndi zina zotero. Lembani ndondomeko ya mwezi wonse kuti pakutha kwake, mukhale ku Chaturanga kwa mphindi 2-3, kapena 5 yonse!

Kuti ndikulimbikitseni, nachi chitsanzo. Mnzanga yogi amawerenga limodzi mwamalemba opatulika mu bar: ndipo izi ndi mphindi 20. Zikuoneka kuti tsiku lililonse amaima mu bala kwa mphindi 20. Zabwino? Inde ndi ozizira. Koma njira iyi si ya aliyense, makamaka ngati mutangoyamba kumene yoga. Chotsatira changa: kwatsala mphindi ziwiri. Fikani ku nthawi imeneyo. Ndipo mudzazindikira kale zotsatira zake! Ndiyeno yang'anani pakumverera kwanu, pali mphamvu ndi chikhumbo, onjezani kukhala kwanu mu asana. Kapena pitirizani mu mzimu womwewo, koma izi ziyenera kukhala kale osati thabwa, koma zovuta za yoga, zomwe zikuphatikizapo Chaturanga.

ZOFUNIKA KWAMBIRI! Penyani mpweya wanu. Osachita izi mwaimirira! Yesetsani kupuma pang'onopang'ono komanso mofanana.

Malangizo kwa oyamba kumene: momwe mungapeputsire thabwa

Yemwe adayesapo akudziwa: poyamba, thabwa ndizovuta kuchita! Palibe mphamvu. Thupi lonse likunjenjemera. Ino ndi nthawi yoti musataye mtima, koma kuti mudziphunzitse kuti mugonjetse, kuti muchite zomwe zingatheke.

Koma ngati mukumva ngati simungathe kuyimilira pathabwa kwa masekondi 20, pali njira zopangira masewerawa mosavuta. Ndiye mumalimbikitsa chiyani kwa oyamba kumene?

• kutsindika pa mawondo, koma nthawi yomweyo sungani torso mowongoka momwe mungathere,
• tsindikani zigongono zikakhala pansi motalikirana ndi mapewa motalikirana, ndipo zikhatho zikulungidwa kukhala nkhonya. Koma kumbukirani: pamalo awa, thupi lonse liyenera kutambasulidwa mu mzere umodzi wowongoka kuchokera ku zidendene mpaka kumutu.

Yesani izi. Koma kenako pitani ku mtundu wakale wa bar.

Momwe mungazama

M'kupita kwa nthawi, thupi lanu lidzakhala lamphamvu ndipo mudzatha kuonjezera zotsatira za thabwa. Kodi kuchita izo? Pali njira zingapo.

1. Mothandizidwa ndi kupuma. Mutha kuzitalikitsa, kuzipangitsa kukhala zodekha momwe mungathere.
2. Pakuwononga nthawi yothamanga: onjezerani ndikuwonjezera.
3. Limbikitsani manja anu osati ndi manja anu, koma ndi nkhonya.
4. Ganizirani za dzanja limodzi. Ikani yachiwiri pa ntchafu yanu.

Kodi mutha kukwera tsiku lililonse?

Inde mungathe. Ngakhale zofunika! Mu yoga, kulanga ndi kutsatira zomwe munthu ayenera kuchita ndikofunikira. Tinaganiza zodzisamalira tokha: chifukwa cha thupi lathu komanso maganizo athu, choncho sungani lonjezo lanu. Mutha kupeza nthawi nthawi zonse, ngakhale munthawi yotanganidwa kwambiri. Mphindi ziwiri pamphasa - ndipo kale dziko losiyana. Kuwonjezera pa kumverera kosangalatsa m'thupi pambuyo pochita masewera olimbitsa thupi, palinso kudzilemekeza: Ndinachita, ndikanatha! Ndinagonjetsa kutopa kwanga, ulesi ... Mu Kundalini yoga, mwachitsanzo, masewera olimbitsa thupi amaperekedwa omwe ayenera kuchitidwa kwa masiku osachepera 40. Waphonya imodzi, yambani kuwerenga kuyambira pachiyambi. Umu ndi momwe mwambo, kulimbikira ndi ... chizolowezi zimakulitsidwa! Chizolowezi chodzikonda ndikudzisamalira nokha kudzera muzochita zolimbitsa thupi za yoga.