Umdlali oMncinci we-Ogina Gubanova uqalile ukuziqhelanisa neyoga kwiminyaka emine eyadlulayo. Emva koko wayeneminyaka elishumi elinesibhozo: Imithwalo enzima kwiZiko lemidlalo yeqonga, iphinda isuse kwindawo yemidlalo yeqonga - ukususa uxinzelelo kwaye ufunde ukuphumla ngokukhawuleza, watsalela ingqalelo kwi-yoga. Ukusukela ngoko, ayicingi kwaye imini ngaphandle kwetyala lentsasa. Ubunzima bokuzilolonga okunokwenziwa ekhaya, izabelo zeKarina.
- Ngaphandle kokukhululeka kwangaphandle kwemithambo yokuqalisa ukuza kuthi ga ngoku, kufuneka ube nesisombululo sikagqirha wakho kwimithambo yomzimba. Kungcono ukuthetha noGqirha, kuba i-yoga inezinto ezininzi zokuphila. "Ndandineengxaki ngemilenze yam kunye nemilenze, kwaye mna, ndibonisane noGqirha." Sikhethe iqela lemithambo endandiqala ukuyifumana. Kwaye emva kweenyanga ezintandathu, isiphumo saphawula. Ngoku ndenza rhoqo: ixabisa ivila elincinci, njengayo yonke into ihla.
Tadasana (Samthiti)
IKaterina Matusov
Ungayenza njani. Ukuma nkqo, faka i-STOPS ecaleni kwezithupha kunye nezithende ukuze udibane. Tsala iingalo zakho ecaleni kwamacala, uxinezele imisipha yomphezulu nangaphambili wethanga, uzobe amagxa akho kwaye uwandise amagxa akho. Isifuba esondla. Ngokulinganayo ngokulinganayo ubunzima bomzimba kuwo wonke umphezulu wokuma. Umqolo kufuneka uthi nkqo, ipeyinti yolula.
Unika ntoni umphumo. Ngenxa yokuseta ngokuchanekileyo kokumiswa kwendawo yokumisa kunye nokufakelwa komthwalo, umngcipheko wokuphuhlisa iingxaki zelungu lemilenze engezantsi kunye ne-pelvis, i-Polvis yoSpine incitshisiwe. Umzimba ufumana ukukhululeka, ukungabikho kwe-clamps ivumela igazi ukuba livuze ngaphandle kokuphazamiseka, ihambisa ioksijini kunye nezakha-nye kuwo onke amalungu kunye nezicubu. Oku kuchaphazela imeko yento yonke. Akadinwanga, cinga ngokucacileyo kwaye ucace, sebenza ngokunemveliso, ulale kakuhle. Kwaye ude unciphise umzimba, kuba ufundile ukuma ngokuchanekileyo, uhlala ukhwaza isisu - inegalelo ekutshisweni kweekhalori ezongezelelweyo.
I-pose yomthi (i-Persohasana)
IKaterina Matusov
Ungayenza njani. Yima eTadasan. Beka unyawo lwenkxaso ngqo, uyicinezela phantsi. Chitha izihlunu zethanga, tsala idolo. Gobe umlenze wesibini edolweni, qinisa isithende kwi-groin kwaye uthathe kude ecaleni. Iinyawo zenyawo kufuneka zibhekiswe phantsi. Phakamisa izandla zakho, qhagamshela intende phezu kwentloko yakho kwaye uziphose emacaleni. Yiva ukuba wolula imisipha yomphambili wecala, ngaphambili nangasemva kwesifuba. Phantsi i-chin, khawufane uzama ukuba uzama ukufumana isilingi esiphezulu. Phefumla ngokulula nangokukhululekileyo.
Zama ukungapheli kumqolo ongezantsi, gcina i-pelvis icocekile kakuhle. Sukucinezela iminwe yomlenze wenkxaso. Bambelela kwesi sikhundla kwimizuzwana eli-10-15, emva kokutshintsha iinyawo zakho.
Unika ntoni umphumo. UAnana wenza isimo esihle, qinisa amaqhinga, izihlunu zamadolo, izandla kunye neebhanti zamagxa. Iphucula ukujikeleza kwegazi, kunceda ukuba kuchazwe ngokulula, kunesiphumo esinamandla sokuthintela. Uziva uqini lwamandla, ukukhululeka kunye nozinzo.
I-Pose ye-hafureding II (Ardha navana II)
IKaterina Matusov
Ungayenza njani. Ukuhlala ngemilenze ethe tye kwaye ibuyela umva, kubamba iintende eziphantsi kwinqanaba le-pelvic. Ukubuyisa izindlu, ukugoba imilenze yakho emadolweni kunye nokuphakamisa ukwenza i-angle engama-90 degrees, kwaye i-shins yayihambelana nomgangatho. Tsala izandla zakho phambili ukuze iintende zijonge ngaphakathi, zama ukolula umqolo. Jonga ngqo phambi kwakho, phefumlela ngokuchanekileyo, ngaphandle kokulibazisa. Qiniseka ukuba isifuba sivezwa, kwaye umzimba awuzange uxhathise kwaye awuzange ujikeleze kwindawo esezantsi. Imilenze kufuneka ixineke. Bamba isikhundla kwimizuzwana eli-10 ukuya kumzuzu omnye.
Kubalulekile ukuba ungaphoseli intloko. Ukuba ubambe nzima ukugcina, ungaqala ukuba ubeke iinyawo phantsi.
Unika ntoni umphumo. Ukomeleza izihlunu zesisu kunye ne-Pinal, kuphucula ukusasazwa kwegazi esiswini, kuvuselele ukugaya, kuphucula umsebenzi we-thland ye-thland. Inokwenzeka ichaphazela amaziko angaphakathi, akhulule iintlungu zangasemva.
I-Pose yeQringi II (eViediramanana II)
IKaterina Matusov
Ungayenza njani. Yima eTadasan, kwi-exhale, tyhala unyawo lwasekunene kwicala lomgama i-120 cm kwaye uhambisane nokuma ngasekunene. Misa umlenze wasekhohlo uye kwindawo yokuqala. Sukucinezela iminwe yakho, kwaye wonke umphezulu weenyawo ucinezelwe ngokuqinileyo kumphezulu. Thatha i-pelvis, ulungisa umqolo ongezantsi-koku, zama ukufikelela kwithambo le-pubic up. Hlala idoli yangaphambili ukuze iqanga lomlenze wasekunene libekwe kwindawo esemgangathweni. Umlenze wasekhohlo kufuneka uthi tye.
Yahlulandla izandla zakho emacaleni kwaye uzicinezele. Guqula intloko ngasekunene, jonga kanye phambi kwakho.
Unika ntoni umphumo. Imfazwe yegorha iphucula ulungelelwaniso, yomeleza isakhelo semisipha yomzimba uphela, yonyusa unyamezelo. Enkosi kuyo, ivolumu yemiphunga, ukonyuka kwabo kunyuka, nto leyo enegalelo ekususweni kwezinto ezithathiweyo zetyhefu. Isisu samanqatha esiswini siyancipha, kusenziwa isinqe esihle. Amalungu ayasuswa ngakumbi.
Unxantathu pose (triconanana)
IKaterina Matusov
Ungayenza njani. Yima nkqo, hlala imilenze ububanzi bemitha enye. Iinyawo zisasazwa ukuze i-angle i-90 degrees yenziwe. Thatha umphefumlo, phakamisa izandla ezithe tye kwinqanaba legxa kwaye ubambeni emacaleni. Ukusuka kwesi sikhundla sokuqala kuqhame, yenza ithambeka ngasekunene - ukwenzela ukuba iingcebiso zeminwe zichukumise umgangatho ngonyawo lwasekunene. Idolo lomlenze wasekunene ligobe intwana, umlenze wasekhohlo uhlala uzinyibilikile. Jonga phezulu, kwisandla sakho sasekhohlo. Gcina umgca wesandla sesandla.
Emva koko, emphefumlweni, lungisa kwaye uphinda ithambeka kwelinye icala. I-inclons ezimbini zenza umjikelo omnye. Imijikelezo enjalo kufuneka yenze amahlanu.
Unika ntoni umphumo. UAnana womeleza umzimba, yenza ukuba ibe bhetyebhetye ngakumbi, yolula imisipha ye-groin, i-caviar kunye neenyawo. Ibonisa umsebenzi wemiphunga, inegalelo ekuhlanjululweni kwenkqubo ejikelezayo, ishenxise iintlungu emqaleni nasemva, kukuthintela i-osteochondrosis. Ukuphelisa iityhefu, kuphucula imeko yolusu. Kunciphisa uxinzelelo.
I-pose youncu (i-charnan dandasana)
IKaterina Matusov
Ungayenza njani. Thatha indawo yokuyeka ukuxoka, ubeka unyawo nezandla kububanzi bamagxa. Emva koko yehla ngezantsi, ukugoba izandla zakho kwii-elbows ukwenza i-angle ye-90 degrees. I-proost engasemva kunye neminwe yemilenze - ukuze umzimba uguqukele phantsi. Bamba umgca oflethi ye-hull, i-pelvis kunye nemilenze. Zonke izihlunu kufuneka zixineke. Tsala i-cuilbone ngasemva kwaye phantsi ukungadlwenga kumqolo ongezantsi. Jonga isisu ukukhetha. Sukutsala intloko yakho emagxeni - Beka ngaphezulu ngasemva.
Bamba le pose ukusuka kwimizuzwana eli-10 ukuya kwimizuzu emi-3. Vuthuza kakuhle.
Unika ntoni umphumo. I-Prose ye-Prosket ikuvumela ukuba usebenze wonke umzobo wesihlunu. Inefuthe eliyingenelo kwizigaba zesisu, yomeleza iingalo zakhe, imilenze kunye nokubuyela umva, oololiwe. Enkosi kuyo, iphecana lokuphefumla elingaphezulu likhululwe, ukujikeleza kwegazi kuphuculwe, kumiselwa oomatshini bokushicilela. Iikhalori zitshiswe kakhulu, zifaka isandla kwi-suby.
Iqhawe pose (Virasan)
IKaterina Matusov
Ungayenza njani. Umthombo phantsi, ugobe imilenze emadolweni kwaye uzithathele ngokwakho. Izithende kufuneka zithunyelwe emacaleni, amathrobhu afowunelwa. Emva koko phakamisa, ukhuphe izihlunu ze-Ionic, uzincede, ziya kunciphisa uxinzelelo kumalungu edolo. Hlala phakathi kwezithende kwaye ubeke iintende zakho ezinqeni. Bukela ukuba umqolo ugudileyo, amadolo avaliwe, kwaye imilenze icinezelwe ngokuqinileyo kumgangatho womgangatho. Qinisa isisu sakho, yandise amagxa akho. Zama ukungayithandi kumqolo ongezantsi kwaye ungaphosi intloko.
Bamba oku kubeka ixesha elininzi kangangoko unakho.
Unika ntoni umphumo. I-Virachana inesiphumo esibanzi sokuphilisa kumalungu, amathanga kunye nee-ligaments eziphantsi kunye ne-pelvis. Inceda nge-flatfoot, isusa i-syndrome yentlungu xa inciphisa iintlungu ze-ruging emadolweni. Xa uqhelane rhoqo kukuvumela ukuba ususe isithende. Kuphucula ukugaya.
I-HERO PARE YLEL (eVieraramanana III)
IKaterina Matusov
Ungayenza njani. Yima ngasekunene ngeflethi, izandla zisezantsi emzimbeni. Emva koko, kwi-hushizotion, yenza phambili i-telt phambili, ugoba kancinci umlenze wenkxaso edolweni. Tsala izandla zakho phambi kwenqanaba lamagxa, ukujonga isundu ngaphakathi. Faka umbala kumlenze wesibini ubuyile ukuze ube ngokuthe tyaba phantsi. Lungisa idolo lomlenze wenkxaso, kwaye ubambe i-pose njengoko ivela, ngokuthe ngcembe sandisa ixesha lokuphunyezwa. Jula umva. Bukela ukuba i-pelvis ayiguqukeli ecaleni, sukucinezela iminwe yakho.
Ukubamba ulungelelwaniso kwakulula, khawufane ucinge ukuba utsaliwe kwaye uza ngaphambili.
Unika ntoni umphumo. Olu bana luphucula ukuhamba, lukhuthaza isixhobo se-vestibul, silungiselela imilenze esezantsi kwimithwalo eyongezelelweyo, ebaluleke kakhulu kubaleka. I-VisaraqaDansana iyomeleza imisipha kunye ne-ligamentwe yemilenze, kunye nodonga lwesisu, iithoni amaziko angaphakathi. Inika ifomu entle ye-ICER, ikuvumela ukuba ulayishe umva.