Power Yoga for Beginners: inkcazelo, uluhlu olulandelenayo kunye neziphakamiso

Formula ubomi ngempumelelo ilula! Kufuneka ube sempilweni, Yomelela nokulondoloza imilo elungileyo lwesenzi. Noko ke, uxinezeleko engaphele ndawo, rhoqo umsebenzi kunye ekhawulezile zemihla ngemihla ukuphumeza kunokuba nzima kakhulu. Uncedo kuphuma amandla yoga. Le yenye yezinto mihla esekelwe kwimisebenzi Mpuma mandulo, nto leyo kunempembelelo enamandla entle emzimbeni womntu. Makhe sihlolisise iimpawu zayo kunye nobugcisa.

indaba

Kukho iindlela ezininzi ukomeleza izihlunu zomzimba. zokuqeqesha ukukhulisa ubunzima, iikhemikhali kunye nemidlalo esebenzayo iindlela ezikhoyo lula. Nangona kunjalo, le ndlela yokuqala uvethe ngokukhawuleza ngenkqubo musculoskeletal, owesibini uthwala akusingisi kokhona kulungileyo, kwaye elesithathu yindlela ukukhawulelwa ubudala. Njengoko enye indlela, ayinazo ziziphumo ebezingalindelekanga, isethi ezikhethekileyo umzimba nokuphefumla iye yaphuhliswa. Emva koko, wabizwa ngokuba "yoga amandla" (okanye amandla yoga).

Direction wadalwa American Beryl Birch ngo-1995. Ngenxa ugxininiso kwi ekuphunyezweni ngamandla asanas nto idla ngamazinga nenkqubo Ashtanga Vinyasa. Kwixesha elifutshane ngexesha ehlabathini lonke bandlala power yoga. Izakhiwo namhlanje ziquka inkqubo qete ekhethekileyo eRashiya.

Eyona uphawu lo mkhwa ukwenza rhoqo uthotho olulandelenayo, amaqhina oqhagamshelwano lungu enamandla. Ukuze klasi olujliswe kwaye lujolise, ukuba zihamba kunye egudileyo, umculo unkabi weentambula. Phantsi bunch enamandla wayeqonda pranayama eyenzelwe ukubuyisela amandla emzimbeni kwaye uzolile nokuphefumla isingqisho.

inzuzo

Eyona njongo ephambili yolu power yoga - ukomeleza skeleton dystrophy nethambo kunye nemisipha. imithambo Dynamic akanandlela yakubambelela ekuhlanganeni kwengubo ivumela umnqonqo ukuba bhetyebhetye nokuba ukugcina, ukuma esempilweni ezintle. kwi balance imithambo ngcono nolungelelaniso. Ngokubanzi, i-nkqubo kunempembelelo entle iinkqubo sentliziyo ethukile. Oku kunokwenziwa yonke imihla, ukudinwa ngokweemvakalelo ibangela, phezu koko, kwandisa ithoni lulonke kunye nesimo.

Musa ukulibala malunga nefuthe lwangaphandle, nto leyo uvelisa power yoga. umthambo rhoqo kwaye ukunyuka kancinane inani iindlela, yaye iqondo uhlobo lomthwalo nani lweembaleki. It Akuyomfuneko oonokrwece ezongezelelweyo, ngaphandle ubunzima yomzimba wakhe.

kunokuba itye

Esi senzo enenzuzo ngokulinganayo amadoda kunye nabasetyhini. Le indlela ayikho ngaphandle sizathu owaziwa ngelika 'amandla yoga ukunciphisa umzimba, "njengoko ekhuthele obudibene ukuphefumla oluchanekileyo ngokukhawuleza kususwe ubunzima engaphezulu, okwenza inani nemazi enkulu ubabalo, ukuthamba kunye ubufazi. Kuyaphawuleka ukuba yoga ayikho ngokwawo, zodwa, kwaye isasaze umsebenzi layo ukutya okunempilo. Tips abafundisi abanobuchule akuyi kunceda kuphela ngokubulawa oluchanekileyo ukuzilolonga, kodwa ukuyilwa kwento yokutya okunempilo.

ukuba amadoda

Men power yoga kancinane kusebenza ngokwahlukileyo kuneentombi. Ugxininiso apha iwela ngakumbi ekuphuhliseni yesakhelo dystrophy, nokwandisa unyamezelo. Kuphucula bhetyebhetye, ukuhamba ngokudibeneyo. Kule nomphumela kancane alulame kwaye yahlukile kwezinye iintlobo emzimbeni amandla umsebenzi yoga. Ukuzilolonga izihlunu ukumpompa eqhelekileyo ukujika indoda ibe entabeni isiqabu emile, baqhelisela power yoga, kwelinye icala, igcina bhetyebhetye umzimba, lula intshukumo, kunye nokufunyanwa nomlindi buqapheleke amandla kwezihlunu.

ukushiyeka

Ekubeni ngomsebenzi uluhlu elikhulu zeepropati luncedo amandla yoga, mhlawumbi, wonke umntu ufuna ndihlise lo mbandela emangalisayo. Noko ke, kukho izinto ethile ezithile okanye iintsilelo kweli cala, apho ukuba kwabalelwa. Okokuqala, oko ukulungiselela. uqeqesho amandla, enoba indlela elula ukuze kubonakale kwicala, zintsonkothe kakhulu kwaye zifuna ukulungiswa specialist. Kuphela umhlohli power yoga kunokunceda ekuqaleni ilungelo ukusebenza kuphela kunye zangaphandle, kodwa izihlunu zangaphakathi.

Kwakhona khumbula ukuba yoga - umkhuba ezintsonkothileyo. It iqulathe izigaba eziliqela ukuvezwa izakhono yazo yengqondo neyomzimba. Ngoko ke, qhubeka ngqo yoga amandla, ngokudlulisela izakhono kokuqala hatha yoga kunye pranayama, oko nje engenangqondo.

ukulindela

Ukuba, ke, wagqiba ekubeni ukuqala iiklasi power yoga kwabasaqalayo, kufuneka ukucwangcisa ngokwakho oko lokulindela ngalo olo qeqesho. Pranayama ingqalelo kwisenzo ukuphefumla ngolu enzonzobila, icala ebonakalayo - kumathambeka kunye deflections, tyhala-ups, squats, ngamaplanga nasekuphumezeni uhlaselo.

Complex kwabasaqalayo

Le uMdali ntsingiselo, Beryl Birch ngokukodwa kuphuhliswa zigaba eziliqela, okanye amanqanaba ubunzima, leyo ezihambelana neengcali ezahlukeneyo neempawu zomzimba. Ngenxa yoko, yoga amandla kwabasaqalayo ibandakanya isethi olulandelenayo ezisixhenxe, ngokuthe ngcembe wasebenza ngaphandle amaqela kwezihlunu ezahlukeneyo. Okokuqala, umthwalo uya izihlunu umlenze.

Pose sumo wrestling

ndlela yokusebenza: ubeke iinyawo ububanzi (70-90 cm), unyawo ziqhubeka ecaleni, neentende zokuyixakatha kwinqanaba umphongolo Namaste (ukubulisa ngasempumalanga). Imilenze ngezinye amadolo kunye awe phantsi. Kwethanga ngexesha ezenzeka ngaphandle.

iqhawe Pose

Technique komsebenzi: thatha phambili inyathelo-lunge. Umlenze ngaphambili uzimisele ukuya esinekona sasekunene, ngasemva - tye, isithende icinezelwe phantsi. Hand ukugoba, iingalo sithumela umva. Palm ebambe. Eyona nto iphambili kolu vavanyo - ngokulinganayo bahambise ubunzima bomzimba. Impinda efanayo kwelinye umlenze.

Ngoku uyakwazi ukuqhubeka nokusebenzisa esineendidi.

Pose amanqaku amathandathu

Technique komsebenzi: ukuthatha indawo uvaleke. Uphakanyiselwa ngaphezu ipani emgangathweni, lo yokumisa kwenzeka emadolweni. Arms ngapha bend zomzimba kulo iingalo. Ezintendeni kufuneka ibe phantsi emagxeni akho. Iqumrhu yezindlu nabanye umgangatho 5-10 cm Ngenxa yoko, indawo isekelwe iikawusi iingongoma ezintandathu :. (2), idolo (2) kunye nezandla (2).

Yiya imithambo kuba izihlunu izandla kunye umsipha deltoid.

pose umyalezo

Technique: ukwenza i lunge phambili ngonyawo lwakho lwasekunene. Andikhumbuli babeka phantsi nkqo ukuya ngasekhohlo. Thina ukwandisa umzimba ukuya ekunene, lo gama ajike ilungelo unyawo ngasekunene nangasekhohlo - kwambatha emphethweni olungaphandle unyawo. Ukulinganisa ngesandla sokunene azotywe phezulu, qinisa izihlunu zakho esiswini nizihlabe isinqe phambili. Lo msebenzi efanayo kwenziwa kwelinye icala.

Ngoku umzimba Azigubungele izihlunu ezi ziyenza nesisu.

weMahalati

Technique: Balala isisu, agobe iingalo zakho. Kufuneka kanye phantsi kwamagxa. Liphakamisa umzimba, isinqe kunye imilenze ngaphandle emgangathweni. iingongoma enkxaso iingalo neenzwane. Sinqwenela ukutsalela kwi ngepali esisu kunye neempundu. Ngomhla ilungu lomzimba kunye neentungo kufuneka ukuba ibe umgca othe ngqo.

Ke uMmeli umthambo ezintsonkothileyo ukomeleza izihlunu esiswini kunye umva.

umkhumbi Pose

Technique: Lala ngomqolo lakho, phakamisa ngqo imilenze kunye nomzimba malunga 10 inkciyo cm kunye ngokuqinileyo icinezelwe phantsi .. Izandla ukufikelela ngonyawo, abahluza imisipha esiswini.

pose inaso

Technique iyafana Kumsebenzi ongaphambili: kulala phantsi isisu sakho, ukukhulisa imilenze kunye nomzimba. Yentamo umqolo iyaqhubeka umgca (ngaphandle breaks). Izandla etsala emva phezulu, imilenze zibanjwa kunye.

Kuyo yonke le ukuphefumla entsonkothileyo enesingqi kufuneka alondolozwe kwaye enzonzobila. Ngexesha uqheliso ukuthabatha ngaphezu kwemizuzu eli-15. Emva kokwenza kuyimfuneko ukuba basele amanzi kunye imizuzu embalwa ukuba likuloo a shavasana ngokukhululekileyo (yokuma isidumbu).

izincomo

Olu hlobo lokuzilolonga ufuna ethile qete. Ngoko ke, wabaqalayo kunzima kakhulu ekuqaleni ukujongana noxinezeleko. Ihlale kulo mkhuba va amadoda nabafazi abo ukuya ekuqaleni leeklasi ndiziphethe osebenzayo okanye baye benza imidlalo ngamandla. Sekunjalo, musa ukoyika, ukuba kwisiseko ezinjalo. Power yoga namandla umthwalo oluphakathi swi emnyango kunye ukuziqhelanisa ngokukhawuleza kwi izinga elifunekayo. Namhlanje, kukho ezininzi i iividiyo, iirekhodi ikhondo ezivumela abantu abanamava ukwenza power yoga entsonkothileyo ngokuzimeleyo.