Maekisesaizi Universal "Datya" kusimbisa venhau: mana mune imwe

Exercise "Datya" - kubva monyorora imwe mhando chinoita kuti akarara pasi kana tikashandisa pabhenji. Ake dzinowanzova kugwinya nzvimbo kusimbisa abdominal tsandanyama uye kuomesa uye chiedza tatamuka yomukati pazvidya.

Pane nzira dzakawanda "datya": chaiwo supine zimbabwe avete dumbu rake, uyewo dzavo dzakasiyana.

Classic "Datya" riri shure

The klassiske maekisesaizi "Datya" nekuda kwechaunga rinoitwa apo avete shure kwako.

1. Vanokunga mabvi ako uye abatane netsoka. Panzvimbo ino, kubvumira mabvi ako kuwira pasi, asi regai Activate navo. Ndicho pokutangira nzvimbo.
2. Simudza muviri wako yokumusoro kure sezvinobvira nekusunga muchina. Nyatsoteerera vamwe nuances dzinokosha:
   • Loin zvakasimba aimanikidzwa pasi. Izvi akwanise nokuda chinzvimbo tsoka. Mabvi ndagadzikana.
   • Neck mamiriro.
   • Regai kudhonza chirebvu mberi. Movement muviri kunoitika chete tichiregeredza rutapudzo pakati abdominal tsandanyama.
3. Panguva yakakwirira kumbomira nhoroondo mbiri.
4. Anowira pasi, regai usanetseka yenyu abdominal tsandanyama. Vanofanira kugara akatambanudza panguva yechiitwa. Panguva yakadereresa pfungwa pamapendekete chete maererano pasi.

Maoko anogona kuva chero chinzvimbo, chinopa mwero maitiro uye yakarurama unyanzvi "Matatya" nokuti musoro muAtlantic pamusoro emaoko, shure musoro - emaoko mberi (Photo 1) kana akayambuka pachipfuva chake.

Dzokorora 15-20 nguva.

Havasi vanhu vakawanda vanoziva kuti chinhu chaiwo muviri chikamu vanonzi "kunzwisisa kuti Bruce Lee." It kwete chete anosimbisa tsandanyama, asi unoomesa navo, zvichiita zvokuyamura. Saka, kuti "datya" maekisesaizi mhando iyi yakakurumbira pakati vakadzi havadi kwetsandanyama, uye wakagwinya ane akanaka asi asiri convex zororo. Number anosvika kunowedzera ichi kubva imwe matatu kana mana. Putsai pakati nemhando - mumasekonzi 30.

kuoma musiyano wezvinyorwa

In muviri mhando iyi "Datya" nekuda kwechaunga (mufananidzo 2) siyanei.

1. Ndakagara pasi, utambanudzire makumbo enyu mberi.
2. Arms kurutivi.
3. Mabvi zvishoma wakakokonyara, kusimudza tsoka dzako pasi uye kuanhonga panguva necheparutivi rworwendo 45. Muviri chinzvimbo V-zvakaumbwa. Ndicho pokutangira nzvimbo.
4. Dhonza mabvi ako chakatsindirwa pamwe, chipfuva ake uye maoko kunzwisisa tsoka pamusoro shins.
5. Nepavaigona yenyu abdominal tsandanyama napo uye kuchengeta nzvimbo iyi kuti nhoroondo mbiri.
6. Dzokera pokutangira chinzvimbo.

Kuti omesa yechiitwa, ari kutanga chinzvimbo makumbo enyu vakarambana mumaoko.

Kana wako abdominal tsandanyama simba, ruoko maoko ako shure uye kuzorora kuzorwa navo pasi. Chengeta navo munzvimbo iyi munguva yose yakatarwa. Izvi achabvisa makakatanwa kubva muchiuno (izvo zvinowanzoita zvakasimba kugozha apo abdominal tsandanyama havagoni kukurira mutoro).

Dzokorora 10-15 nguva.

Classic "Datya" riri dumbu rako

Hainyanyi kuzivikanwa ndiro basa "Datya" riri padumbu. Sei pfungwa iyi, vanhu vakawanda vanoziva, asi pasi akasiyana zita - "Basket". Yogis kuzviziva sezvo Dhanurasanu kana uta pozi. Uchibatsirwa kwayo kutambanudzira ari abdominal tsandanyama, simbisa musana wako, mukanyanyisa mukana wokushandiswa pamusoro musana nekusunga magaro ako.

1. Kutanga chinzvimbo - akarara padumbu. makumbo Straight unoratidzwa. Maoko pamwe muviri.
2. Vanokunga mabvi ako uye musimudze napo.
3. Maoko, edza kusvika muzvitsitsinho vakarikunda navo. Kana kwete, ipapo mawoko ako kudhonza shure kufadza kumusoro.
4. Nepavaigona glutes dzako uye kuchengeta nzvimbo iyi kuti miviri count. (Photo 3).
5. Anowira pasi, regai kwenyama muchina. Ramba tichingotama zvigunwe zvavo.

Dzokorora 5-10 nguva.

Exercise "Datya" nedumbu - a lightweight shanduro

The yapfuura muviri kunge yakawandisa beginners. Ipapo tinogona kugadzira lightweight shanduro "Matatya" riri mudumbu kusimbisa tsandanyama dzomuviri. In Yoga rinonzi Naukasana (chikepe pozi) uye anonzi yakanaka nzira kusimbisazve muviri uye kuvandudza kugaya.

1. Nhema pamusoro dumbu rako. Makumbo Straight unoratidzwa akavata pasi, maoko rwakatambanudzwa mberi uye inowanikwawo pasi.
2. Simudzai makumbo enyu uye maoko akatambanudza mberi kure sezvinobvira. Sungisa muviri wako wose.
3. Garai munzvimbo iyi nhoroondo mbiri. (Photo 4).
4. Kudzikisa maoko nemakumbo pasi, asi regai kwenyama mudumbu.

Dzokorora 10-15 nguva.

mhando iyi "Datya" ari kuita kudzikamisa voltage abdominal tsandanyama.

A wainyatsotaura dzinoverengeka repetitions - kweinenge nechimwe nzira. Kuti kushandisa chero "datya" kuti ubudirire, nguva unofanira kuwedzera 5 ose masvondo maviri.