Ngokwesiko, entwasahlobo ejimini nasemakilasini okuqina, ungacindezeli nxazonke, ngoba cishe sonke sikhathazekile ngento efanayo - ukwehla kwesisindo. Unganciphisa kanjani isisindo ngokushesha futhi uzilethele isimo ngokuzivocavoca umzimba okungenziwa hhayi ehholo kuphela, kodwa ekhaya? Ipulangwe elidala, elihle lifika ekusindisweni. Ngemuva kwakho konke, iqiniso lokuthi, ukuba yimizuzu emi-2 kubha, sisebenzisa amakhalori aphindwe ka-2 kunokuqeqesha imisipha yabezindaba nezinye izivivinyo.
I-Planck - ukuzivocavoca okuyingqayizivele ngempela. Kufikile empilweni yomuntu wanamuhla evela ku-yoga. Lapho, ipulangwe yi-Asana "Log" (charanga Dandasana), empeleni okuyiphayona ngoxhaso olu-4. Namuhla, ipulangwe liyasetshenziswa yonke indawo njengendlela evumela ukuthi ufinyelele imiphumela emihle hhayi ekulahlekelweni kwesisindo kuphela, kodwa futhi nokuqinisa izicubu zomzimba wonke.
- I-Planckk ukuvikela izinhlungu ngemuva, entanyeni, emnyangweni we-lumbar, ngoba kusiza ukuthuthukisa isimo semisipha yezindawo.
- Kunomthelela emisipha yesisu, kwakha umshini wokushicilela, futhi ngasikhathi sinye kuthuthukisa ukugaya.
- I-Planckk ingenye yezindlela ezisebenza kahle kakhulu zokuvutha ikhalori.
- Kuthuthukisa ukujikeleza kwegazi futhi kuthinta kahle uhlelo lokuphefumula.
- Ngosizo lwepulangwe, ungaphonsa imisipha yezandla nemilenze.
- Kwenza ukuma okuhle futhi kungukuvimbela okungcono kakhulu kwe-osteochondrosis.
Ngaphezu kwalokho, akufanele ukhohlwe lokho, njengokunye ukusetshenziswa kwe-yoga, ipulangwe lithinta isimo se-psycho-somzwelo somuntu ukuze sibe ngcono, sinciphise ukukhathala, ukufaka isandla icala lokuthokoza kanye nosuku lonke.
Nina kolomiyceva
Ngokusho kwabangenisiwe nabasanda kufika, i-chaturanga yaseDandasan ingukuzivocavoca okulula - kubonakala kubo ukuthi kubonakala sengathi kuncane imizuzu emi-2 ku "log post", akunzima kangako ukuphefumula. Kepha ukwenziwa kwepulangwe akudingi ukuqoshwa kanye nomzamo kuphela: ukuthola umphumela oyifunayo, ibha kufanele yenziwe kahle. Nazi izeluleko ezibalulekile:
1. Kusukela I-Planck - Ukuzivocavoca Okunzima Udinga ukulawula. Ngakho-ke, esigabeni sokuqala, yenza ibha phambi kwesibuko noma uzibhalele ku-smartphone yakho ukuze ubone amaphutha akho.
2. Ungazami ukuma kubha imizuzu engaphezu kwama-20 okokuqala. Khuphula isikhathi kancane kancane, wengeza imizuzwana eyi-10 nsuku zonke futhi kancane kancane ungathola irekhodi imizuzu engama-20 kuyo.
3. Yenza ibha ejwayelekile - Kungcono nsuku zonke noma zonke ezinye izinsuku ukuze umzimba ujwayele, futhi imisipha "yakhumbula" umthwalo.
ezine. Thatha isikhundla sokuqala - Ilele esiswini, i-Palm ebekwe ezinhlangothini zomzimba endaweni yesifuba, imilenze ihlala yeluliwe futhi yaphakanyiswa kumathiphu weminwe. Phakamisa umzimba ngokwenza ukugxila kakhulu eminwe yakho nasemilenzeni nasezindabeni. Ngenxa yalokhu, umzimba wakho osuselwa ezandleni ezigobekile ezindongeni nasemilenzeni ephakeme emi kumathiphu weminwe kufanele abukeke njengomugqa oqondile. Khumbula ukuthi ukuma phansi kwenziwa kusetshenziswa izinzwani nezintende, hhayi i-elbow.
ezinhlanu. UTaz ugcina ukufana phansi Zama ukungaphakamisi ama-buttocks. Spin Smootherm - Ukugoba endaweni ye-zeal akufanele kube njalo ukuzivocavoca kwenziwa "ngesisu esinamandla" (qinisa isisu). Ikhanda kufanele lehliswe phansi, amahlombe okubanjwa ezindlebeni.
6. Sindisa epanini ejulile, ngisho nokuphefumula.
Ukuqala ukwenza ibha, uzoqonda ukuthi kunzima kangakanani futhi cishe akunakubekezeleleka ukucula kuyo ngisho nemizuzwana eyi-15. Kepha ungapheli amandla. Okokuqala, khumbula ukuthi ipulangwe yi-Asana, futhi ukutholakala kufanele kube ntofontofo, nje ukuthi kusiza umzimba. Ngakho-ke, ukulungisa kubha futhi uthole isikhundla lapho wenza khona kulula. Abanye basiza ukucindezela izandla kumakhamera. Uma kungasebenzi ukugxila entendeni / amakhamera, kwenze kube okuhlukile kwi-Elbows.
I-Chaturanga Dandasana ingahlukaniswa yinqwaba yama-poses azokusiza uqinise umhlane wakho futhi uqinise imisipha ukubamba ibha isikhathi eside. Ngenkathi kubhalwe kubha, zama ukuyiyeka ngokuhlukile, bese kuthi imilenze kwesokudla. Yenza ukuguqukela kubha ephezulu (i-pose yepulangwe ezandleni eziphakeme) ngalokhu udinga ukushayelwa futhi ugobe amalunga we-elbow. Ungangezelela futhi okuyinkimbinkimbi ngama-asanas anjengo "i-muzzle yenja" ne- "dolzle phansi phansi", kanye ne- "dolphin pose".