A bisa ga al'ada, a cikin bazara a cikin dakin motsa jiki da azuzuwan motsa jiki, kada ku matsa kusa, saboda kusan dukkanin mu mun damu da abu ɗaya - nauyi asara. Yadda za a rasa nauyi da sauri kuma ku kawo kanku cikin tsari tare da darussan ta jiki waɗanda za a iya yi ba wai kawai a cikin zauren, amma a gida? Tsohon, datti mai kyau ya zo ga ceto. Bayan haka, gaskiyar cewa, kasancewa minti 2 a cikin mashaya, muna yin ƙarin adadin kuzari sau 2 fiye da horar da tsoka tare da wasu darussan.
Shirin - da gaske motsa jiki na musamman. Ya zo rayuwar wani mutum mai zamani daga Yoga. A nan, dattijon shine Asana "log" (Chaturanga Dandasana), wanda shine ainihin majagaba a kan tallafi 4. A yau, an yi amfani da plaken a ko'ina a matsayin hanyar da zai ba ku damar cimma sakamako mai kyau ba kawai cikin asarar jiki gaba ɗaya ba, har ma don ƙarfafa tsokoki na gaba ɗaya.
- Tsarin hanzari ne na jin zafi a baya, wuya, sashen Lumbar, saboda yana taimaka wa inganta yanayin tsokoki na bangarorin.
- Yana da tasiri a kan tsokoki na ciki, samar da latsa, kuma a lokaci guda yana inganta narkewa.
- Tsarin shirin yana daya daga cikin mafi inganci darasi.
- Inganta yaduwar jini da tabbatacce yana shafar tsarin mutum.
- Tare da taimakon plank, zaku iya ɗora tsokoki na hannaye da kafafu.
- Yana sanya hali sosai kuma shine mafi kyawun rigakafin osteochondrosis.
Bugu da kari, bai kamata ka manta da hakan ba, kamar kowane motsa jiki na yoga, datti ya shafi matsayin psycho-rayuwa da kuma kuzari ga duk ranar.
Nina Kolomiyiyiyceva
Dangane da marasa fahimta da kuma sababbin shiga, Chaturanga na Dandasan ne mai sauki - da alama a gare su da alama shi ne kadan daga mintina 2 a cikin "Log Post", ba wuya ga numfashi. Amma Kadaicin plank yana buƙatar ba kawai maida hankali da ƙoƙari ba: don samun sakamako da ake so, dole ne a yi mashaya daidai. Ga wasu muhimman shawara:
1. Tunda Shirin - motsa jiki mai wahala Kuna buƙatar sarrafawa. Sabili da haka, a farkon matakin, yi mashaya a gaban madubi ko rubuta kanka ga wayoyinku don ganin kurakuranku mai yiwuwa.
2. Karka yi kokarin tsayawa a mashaya fiye da 20 seconds A karo na farko. Theara lokaci a hankali, ƙara na 10 seconds kowace rana kuma sannu a hankali zaka iya yin rikodin minti 20 a ciki.
3. Yi mashaya na yau da kullun - Gara mafi kyau kowace rana ko kowace rana don haka jikin ya saba da, da tsokoki "ambaton" nauyin.
hudu. Dauki wurin farawa - Yin kwance a ciki, dabino ya sanya a gefe na jiki a cikin yankin kirji, ana ci gaba da kasancewa a kan yatsun yatsunsu. Dauke da jiki ta hanyar yin iyakar mai da hankali ga yatsunsu da kafafu da dabino. A sakamakon haka, jikinka ya dogara da hannun dama a cikin gwal da kafafu da kafafu suna tsaye a kan yatsun yatsun yakamata suyi kama da madaidaiciya. Ka tuna cewa tsayawa a ƙasa ana aiwatar da yatsun hannu da dabino, ba gwiwar hannu ba.
biyar. Taz kiyaye layi daya zuwa bene Yi ƙoƙarin kada ku ɗaga bututun. Spinp santsi - lankwasa a cikin yankin da bai kamata a yi don haka motsa jiki ana yin shi da "ciki mai ƙarfi" (ƙara ɗaure ciki). Dole ne a saukar da kai, kafadu daga kunnuwa.
6. Muna ajiyewa a cikin juri mai zurfi, har ma da numfashi.
Farawa don yin mashaya, zaku fahimci yadda wahala ta kasance kuma kusan kusan ba za a iya jurewa ba don raira waƙa a cikin sa 15 seconds. Amma kada ku yanke ƙauna. Da farko, tuna cewa rigar tana Asana, kuma gano yakamata ya zama mai dadi, kawai cewa yana amfana da jiki. Saboda haka, gyarawa a cikin mashaya kuma nemo matsayin da kuke yi shine ya dace. Wasu suna taimakawa dunkulen hannu a Cams. Idan ba ya mai da hankali kan dabino / CAMs, ku sanya shi wani banbanci ga ƙwayoyin cuta.
Chaturanga Dandasana zai iya bambanta ku da karfafa baya da kuma karfafa tsokoki su riƙe mashaya tsawon lokaci. Duk da yake a cikin mashaya, yi ƙoƙarin ɗaga ta hagu har yanzu, sannan kafafu masu kyau. Yi canzawa zuwa saman mashaya (matsayin plonk a kan elongated hannaye) don wannan kuna buƙatar ɓatar da ku kuma tanƙwara gidajen gwangwani. Hakanan zaka iya samun hadaddun tare da irin wannan Asanas a matsayin "kare ƙyallen" da "kare kare", da "dabbar dolfin".