Power Yoga nokuti Beginners: tsanangudzo, boka kurovedza uye vanorumbidza

The yemaitiro rakabudirira upenyu nyore! Munofanira kuva noutano, simba uye kuramba akanaka chimiro uye kumunetsawo. Zvisinei, kusingaperi mupfungwa, basa purogiramu uye hwokumhanyamhanya upenyu hwezuva nezuva ezvidzidzo zvingatiomera chaizvo. Help kunobva simba yoga. Uyu ndiwo mumwe ano dzinoitwa kwakavakirwa tsika yekare Eastern, iro rine simba kunobatsirawo dzemuviri. Ngationgororei zvinhu zvayo uye rwokugadzira.

nyaya

Pane nzira dzakawanda kusimbisa tsandanyama dzomuviri. Weight kudzidzisa, makemikari uye vanoshingaira mitambo zviri nyore kusarudza. Zvisinei, nzira yokutanga nokukurumidza anotakura kubudisa zvetsandanyama nemapfupa hurongwa, wechipiri anotakura zvakawanda kukuvadza pane zvakanaka, uye wechitatu uri zera chengeto. Serimwe rinogona kutsiva, usina nemishonga, rinokosha yakatarwa mumuviri uye kufema kurovedza yambokurukurwa. Zvadaro, akanzi "simba yoga" (kana simba weyoga).

Direction akasikwa American Beryl Birch muna 1995. Nokuda Kumikidzo Implementation simba asanas chinowanzoonekwa correlated pamwe Ashtanga Vinyasa hurongwa. In pfupi nguva kupote nyika kuparadzira simba yoga. Zvivako nhasi wake zvinosanganisira rinokosha hwomuviri chirongwa Russia.

A maitiro chinoratidza tsika iyi kungoramba kuita dzinotevedzana zviitwa, interconnected vakagwinya shwashwa. Kuzvidzidzo vakanyanya Vanosarudzwa uye chakabatikana, ivo achiperekedzwa kwakanaka, zvinyoronyoro nziyo. Under boka guru ainzwisisa pranayama chakagadzirirwa kudzorera simba mumuviri uye wakadzikama kufema mutinhimira.

kubatsira

Chinangwa chikuru simba weyoga - kusimbaradza tsandanyama marangwanda uye mapfupa nemarunda. Dynamic muviri hakurevi varibatanidze Hudyu uye rinobvumira nomuzongoza kuchinja uye kuchengetedza utano, wakanaka mamiriro. pamusoro pachiyero kurovedza kuvandudza Kufambisa. Kazhinji, tsika kunobatsirawo pamusoro zvemwoyo uye huta nehurongwa. Zvinogona kuitwa zuva ose, kurukutika mupfungwa rinoita nekusiyana, anowedzera zvinonyatsorehwa matauriro uye kumunetsawo.

Usakanganwa pamusoro zvokunze chaizvoizvo, unobereka simba yoga. Kugara maekisesaizi uye zvishoma nezvishoma kuwedzera uwandu pedyo, uye mwero mutoro fomu mitambo nhamba. Hazvina mimwe anoshongwa, kunze muviri wake pachake.

pachinzvimbo kudya zvinenge zvataurwa

Tsika iyi zvakafanana runobetsera varume nevakadzi. mirayiridzo iyi haisi pasina chikonzero chakazonzi "simba yoga kuti uremu," kutoshanda muviri pamwe kufema kwakarurama kukurumidza akabvisa imwe uremu, zvichiita hadzi mufananidzo mukuru nyasha, mukana wokushandiswa uye romukadzi. Zvinokosha kucherechedza kuti jooga haapo pachayo, yega, uye anoparadzira kwayo tsika iri muviri. Tips nomazvo varayiridzi handidi kubatsira chete yakarurama kuurayiwa yechiitwa, asiwo paumbwe muviri.

varume

Men simba Yoga anoshandira zvishoma zvakasiyana pane vakadzi. Kusimbisa pano inowira zvakawanda pamusoro kukura tsandanyama puranga, uye kuwedzera kutsungirira. Kunonatsiridza mukana wokushandiswa, vadyi mufambo. In ichi zvishoma nezvishoma kuporeswa kushanda uye kwakatosiyana dzimwe mhando kurovedza muviri simba yoga. Workout kwakajairika kupomba tsandanyama kutendeukira munhu kuva kunofambira mberi rokuyamura gomo, vanoita simba yoga, Ukuwo, anoramba muviri mukana wokushandiswa, nyore kufamba, vane mushandi kutora kuoneka tsandanyama simba.

kutadza

Zvaakanga familiarized ane guru mazita anobatsira zvivako simba yoga, zvichida, mumwe nomumwe anoda vanoshamba kupinda ichi tsika inoshamisa. Zvisinei, pane zvimwe zvainovhiringidzawo kana kuita zvimwe ari mirayiridzo iyi, izvo kuti vaverengwe. Chekutanga, ndiko kugadzirira. Simba kudzidzisa, pasinei nyore vangave sokuti kubva kurutivi, vano- kunzwisisa uye zvinoda kururamiswa nyanzvi. Chete murayiridzi simba Yoga inogona kubatsira zvakanaka kutanga kushanda kwete chete zvokunze, asiwo zvinorwisana tsandanyama.

Uyewo yeuka kuti yoga - kunzwisisa tsika. Inoitwa anoverengeka nzendo Kuziviswa hwavo hwepfungwa uye mumuviri nezvaanogona. Naizvozvo, pfuurira zvakananga simba yoga, pavaigona kutora chikepe chaienda kutanga unyanzvi hatha weyoga uye pranayama, rinongova musoro.

tarisiro

Kana, zvisinei, akasarudza kutanga simba jooga nemakirasi beginners, unofanira kuisa pachako chii kutarisira kudzidzisa kwakadaro. Pranayama rinotarisa muitiro yakadzika abdominal kufema, zvinhu kurutivi - pamusoro neyemitenusirwa uye deflections, vanosundira kupota, squats, mapuranga uye kuita kurwisa.

Complex nokuti beginners

The anosika dzinokura, Beryl Birch zvikuru dzakabudirira matanho akawanda, kana nhanho yakaoma, izvo anoenderana zvakasiyana mumuviri maitiro vanoita. Saka, simba yoga kuti beginners rinosanganisira boka kurovedza nomwe, zvishoma nezvishoma akashanda kubva mumapoka tsandanyama zvakasiyana. Chokutanga, mutoro anoenda gumbo netsandanyama.

Pose sumo wrestler

Performance chidobi: muise tsoka paupamhi (70-90 cm), rutsoka munguva divi, michindwe akabatanidzwa ari pachipfuva dhigiri Namaste (kukwazisa kumabvazuva). Makumbo vanobwembura pamabvi uye anowira pasi. Pechidya apo Kuzarurwa kunze.

murwi Makogon

Chidobi maitiro: kutora danho-lunge mberi. Pamberi gumbo ndeyokubvisa imwe yorusvingo kurudyi, kumashure - akarurama, chitsitsinho aimanikidzwa pasi. Hand Bend, emaoko kutumira shure. Palm Clenching. Chinhu chikuru pachiitwa ichi - zvakaenzana kuparadzira muviri uremu. Chete wodzokorora panorumwe gumbo.

Zvino unogona mberi kuratidza triceps.

Pose nhanhatu pfungwa

Chidobi maitiro: kutora asingatani nzvimbo. Rwakasimudzwa pamusoro uriri pani, kuti chemabhazi rinowanikwa mumabvi. Arms pamwe muviri vanobwembura ari emaoko. Nezvanza inofanira kuva pasi pamapfudzi enyu. The muviri dzimba vakanyarara kubva paguva 5-10 masendimita Saka, nzvimbo kunobva matanhatu pfungwa :. masokisi (2), ibvi (2) uye maoko (2).

Enda kurovedza nokuda tsandanyama maoko uye deltoid tsandanyama.

pose somuzivi

Chidobi: kuita lunge mberi rutsoka rwako rworudyi. Pum ndokuisa pasi perpendicular kuruboshwe. We akudziridze muviri kurudyi, apo akatendeuka rworudyi rutsoka rworudyi uye kuruboshwe - pfekai rokunze pamuuyo rutsoka. Yokufudza rworudyi vari akambochera, sungisa yenyu abdominal tsandanyama uye kuvaparadzanisa chiuno mberi. Chete muviri kunoitwa mhiri.

Zvino muviri anofukidza tsandanyama ari honokono uye dumbu.

lath

Chidobi: Nhema pamusoro mudumbu, wakarerekera emaoko enyu. Vanofanira kuva chaizvo pasi pamafudzi. Anosimudza muviri, chiuno uye makumbo kure pasi. Support pfungwa ndidzo emaoko nezvigunwe. Tinowana mudumbu uye magaro munomimina. On chikamu mumuviri uye namakumbo vanofanira kuva achirurama mutsetse.

Uye korona kurovedza zvakaoma kusimbisa abdominal tsandanyama uye musana.

chikepe Makogon

Chidobi: Nhema kumusana kwako, simudza vose makumbo yakananga uye muviri pamusoro 10 CM Loin pamwe zvakasimba aimanikidzwa pasi .. Maoko kusvika norutsoka, munomimina ari abdominal netsandanyama.

pose hwiza

Chidobi zvakafanana yapfuura muviri: chivata pasi dumbu rako, mutsai zvose makumbo uye muviri. Neck nomuzongoza mberi mutsetse (pasina hwatsvuka). Hands kudhonza shure uye kumusoro, makumbo dzinoitirwa pamwechete.

Mumazana kunzwisisa kufema mutinhimira zvinofanira vakachengetedzwa uye rakadzika. Pakazosvika nguva zviitwa kutora kupfuura maminitsi 15. Apedza zvakakodzera kunwa mvura uye maminitsi mashoma kuti pasi dzakadekara shavasana (mamiriro chitunha).

kurumbidza

Izvi mhando maekisesaizi zvinoda mumwe kugwinya. Naizvozvo, beginners zvakaoma chaizvo pakutanga kukurira kunetseka. Akasununguka muna tsika vanonzwa varume nevakadzi vari kusvika kutanga zvidzidzo akatungamirira chinoshingaira mararamiro kana wave uchiita simba mumitambo. Kunyange zvakadaro, usatya, kana nechimwe kwakadaro uko. Power Yoga pamwe mwero kutakura rinonyatsotarira pamukova uye nokukurumidza kwadzakabva kuna achida unodiwa. Nhasi, kune yakawanda mavhidhiyo, kosi zvinyorwa kuti kubvumira ruzivo vanhu kuita zvakaoma simba weyoga tisingatungamirirwi.