Ngokwesiko, entwasahlobo kwindawo yokuzivocavoca kwaye kwiiklasi zomeleleyo, musa ukutyhala, kuba phantse sonke sikhathalele into efanayo. Ungakhawuleza kanjani ukunciphisa umzimba kwaye uzise ubume ngemithambo yomzimba enokwenziwa kungekuphela kwiholo, kodwa ekhaya? Icebo elidala, elihle liza kukuhlangula. Emva kwayo yonke loo nto, inyani yokuba, ukuba yimizuzu emi-2 kwi-bar, sichitha amaxesha ama-2 ikhalori ngakumbi kunokuqeqesha imisipha yemisitho yemidlalo yeminye imisebenzi.
I-Claltick-Ukuzilolonga ngokwahlukileyo. Ifike ebomini bendoda yanamhlanje evela kwiyoga. Apho, iPlank ingu-Asana "Ngena" (I-Chauranga Dandasana), enguvulindlela kwi-4 inkxaso. Namhlanje, iplanga isetyenziswa kuyo yonke indawo njengendlela ekuvumela ukuba ufezekise iziphumo ezilungileyo kungekuphela nje ekulahlekeni kwesisindo kuphela, kodwa kukomeleza imisipha yomzimba wonke.
-Ukubhala kukuthintela iintlungu ngasemva, entanyeni, iSebe elinceda ukuphucula imeko yezihlunu zemimandla.
-Impembelelo kwizihlunu zesisu, zenza umatshini wokushicilela, kwaye kwangaxeshanye kuphume ukugaya ukugaya.
-I-Claltick yenye yezona ndlela zisebenzayo zekhalori.
-Ukuphucula ukujikeleza kwegazi kwaye kuchaphazela ngokuqinisekileyo inkqubo yokuphefumla komntu.
-Uncedo lweplanga, unokupeyimba izihlunu zezandla kunye nemilenze.
-Kwenza i-metion intle kwaye yeyona nto iphambili kwi-osteochondrosis.
Ukongeza, akufuneki ulilibale loo nto, njengalo naluphi na umthambo we-yoga, iplanga ichaphazela imeko yezeNtlalontle yomntu engcono, inciphisa ukutyeba, inamandla okuchwayitana okuchwayitisayo kwaye inamandla imini yonke.
Nina Kolomyva
Ngokutsho kwabafihliweyo nabasekutsha, i-Chariuranga yaseDandasan ngumthambo olulula-kubonakala ngathi kubonakala ngathi yinto encinci kwi "Post Post", akunzima kakhulu ukuphefumla. Kodwa ukubulawa kweplanga kufuna kungekuphela nje uxinzelelo kunye nomzamo: ukufumana isiphumo esifunekayo, i-bar kufuneka yenziwe ngokuchanekileyo. Nazi ezinye zeengcebiso ezibalulekileyo:
1. ukusukela I-Claltick-umthambo onzima Ufuna ulawulo ngaphezulu. Ke ngoko, kwinqanaba lokuqala, yenza ibha phambi kwesipili okanye uzibhale kwi-smartphone yakho ukuze ubone iimpazamo zakho ezinokwenzeka.
2. Sukuzama ukuma kwi-bar ngaphezulu kwemizuzwana engama-20 okokuqala. Yongeza ixesha ngokuthe ngcembe, ukongeza imizuzwana eli-10 yonke imihla kwaye ngokuthe ngcembe unokuthi ngaxeshanye unengxelo yalo mizuzu kwimizuzu engama-20 kuyo.
3. Yenza ibha rhoqo -Ungcono yonke imihla okanye yonke eminye imihla ukuze umzimba uziqhele, kwaye izihlunu "zakhumbula" umthwalo.
ezine. Thatha indawo yokuqala -Ukulala esiswini, isundu ebekwe emacaleni emzimbeni kwindawo yesifuba, imilenze ihlala isolule kwaye iphakanyisiwe kwiingcebiso zeminwe. Phakamisa umzimba ngokwenza olona lujoliso luphezulu kwiminwe yakho kunye nemilenze kunye neentende. Ngenxa yoko, umzimba wakho usekwe kwizandla ezigobile kwimilenze kunye nemilenze ebalaseleyo emi kwiingcebiso zeminwe kufuneka ikhangelwe njengomgca othe ngqo. Khumbula ukuba ukumiswa komgangatho kwenziwa kusetyenziswa iinzwane kunye neentende, hayi.
Ntlanu. I-TAZ ihlale ihambelane nomgangatho Zama ukunganyusi iibhokisi. I-Spin Spit-Ukugoba kwindawo yenzondelelo akufuneki kwenziwe ngokomthambo kunye "isisu esomeleleyo" (qinisa isisu). Intloko kufuneka icotywe phantsi, amagxa obamba ezindlebeni.
6. Sigcina kwiplanga elinzulu, nokuba uphefumle.
Ukuqala ukwenza i-bar, uya kuyiqonda indlela enzima kwaye iphantse inganyamezeleki ukuba icule kuyo nemizuzwana eli-15. Kodwa musa ukuphelelwa lithemba. Okokuqala, khumbula ukuba iplanga linguAsana, kwaye siyifumane kufuneka sikhululeke, ukuba ixhamle umzimba. Ke ngoko, ilungisa ibha kwaye ifumane isikhundla osebenza kuwo ulunge. Abanye banceda ukucinezela izandla kwiinkampu. Ukuba ayisebenzi kugxilwe kwi-Palm / Cams, yenze ngaphandle kwe-ellows.
I-Chancuranga Dandanana inokuthi yahlulwe yiqela leendawo eziza kukunceda womeleze umqolo wakho kwaye womeleze izihlunu ukubamba ibha ixesha elide. Xa ndandikwi-bar, zama ukuyiphakamisa ishiywe ngokuchaseneyo, emva koko imilenze yasekunene. Yenza inguqu kwi-bar ephezulu (i-pose yeplanga kwizandla eziqinisekisiweyo) koku kufuneka uvuthuzelwe kwaye ugobe amalungu o-Elbow. Unokwenza kwakhona ubunzima nge-Asanas enjalo njenge "inja i-muzzle" kwaye "inja iphantsi", kunye "ne-dolphin pose".