Amandla Yoga Wabasaqalayo: incazelo, iqoqo umzimba kanye nezincomo

Ifomula ka ukuphila okuphumelelayo ilula! Kufanele ube enempilo, eziqinile futhi silondoloze isimo esihle kanye nemizwelo. Nokho, ukucindezeleka okungapheli, umsebenzi isimiso kushesha zokuphila kwansuku zonke ukuze lelisu kungaba nzima kakhulu. Usizo kuza amandla i-yoga. Lona omunye okwenzeka namuhla esekelwe mkhuba wasendulo Eastern, okuyinto kunomphumela oqinile omuhle emzimbeni womuntu. Ake sihlole izici zayo kanye nobuchwepheshe.

indaba

Ziningi izindlela ukuqinisa imisipha yomzimba. ukuqeqeshwa isisindo, amakhemikhali kanye nezemidlalo asebenzayo ongakhetha lutholakale kalula. Nokho, indlela yokuqala ngokushesha othwala out the system zemisipha, yesibili ithwala kungalimaza kakhulu kunokuba kusize, kanti eyesithathu umkhawulo weminyaka. Njengoba enye, okuyinto ayinayo imiphumela eseceleni, iqoqo olukhethekile umzimba kanye ukuphefumula lakhiwe. Ngemva kwalokho, wabizwa ngokuthi "amandla yoga" (noma amandla yoga).

Direction sidalwe American UBeryl Birch ngo-1995. Ngenxa ukugcizelela ekusetshenzisweni kwamandla asanas ngokuvamile kuhlobene nezinga uhlelo Ashtanga Vinyasa. Encwadini esifushane uma kuqhathaniswa nesikhathi emhlabeni wonke ukusakaza amandla i-yoga. Izakhiwo namuhla zihlanganisa uhlelo kahle ekhethekile eRussia.

Isici nobuntu lo mkhuba ngokuqhubekayo enze uchungechunge umzimba, umsipha ashukumisayo sixhumene. Ukuze amakilasi babe okuqondiswe kakhulu futhi ugxile, basuke ephelezelwa bushelelezi, umculo kancane wezinsimbi. Ngaphansi kweqembu ashukumisayo waqonda pranayama eklanyelwe ukubuyisela amandla nokuzola ukuphefumula isigqi.

inzuzo

Injongo eyinhloko amandla yoga - ukuqinisa skeleton kwemisipha ne amathambo nemisipha. umzimba Dynamic akusho ukubophela emalungeni ivumela emgogodleni ukuvumelana nezimo ukuze silondoloze, ukuma enempilo enhle. ku ibhalansi umzimba ngcono ukubambisana. Ngokuvamile, umkhuba kuba nomphumela omuhle ohlelweni senhliziyo futhi ethukile. It kungenziwa nsuku zonke, bakhathale ngokomzwelo kudala, kunalokho, kwandisa ithoni jikelele kanye nemizwelo.

Ungakhohlwa mayelana nomphumela zangaphandle, oveza amandla i-yoga. Ukuvivinya umzimba njalo futhi ukwenyuka kancane isibalo izindlela, kanye nezinga ifomu umthwalo sibalo wezemidlalo. It akadingi amagobolondo ezengeziwe, ngaphandle isisindo somzimba wakhe siqu.

esikhundleni ukuzincisha ukudla

Umkhuba Kuyathokozisa inenzuzo abesilisa nabesifazane. Lokhu isiqondiso aliyona ngaphandle isizathu elika "amandla yoga elisetshenziselwa ukunciphisa umzimba," njengoba umzimba esebenzayo kuhlangene ukuphefumula lesifanele ngokushesha asuswe isisindo esengeziwe, okwenza umusa sibalo zesifazane, ukuguquguguka futhi nesifazane. Kuyaphawuleka ukuthi i-yoga alikho ngawodwana, nabanye abantu, futhi ihambisa umkhuba walo on ukudla okunempilo. Amathiphu abafundisi abanekhono kuyokusiza ekwenzeni lesifanele ukuzilolonga, kodwa futhi kumiswa ukudla okunempilo.

ngoba amadoda

Abesilisa amandla yoga isebenza kancane ehlukile kunabantu besifazane. Lapha kugcizelelwa uwela okwengeziwe ekuthuthukiseni uzimele kwemisipha, kanye ukwandisa ukukhuthazela. Kuthuthukisa eguquguqukayo, ukuhamba ngokuhlanganyela. Kulesi ukuphulukiswa umphumela kancane kancane futhi ihlukile kwezinye izinhlobo ngokomzimba amandla umsebenzi yoga. Amazing imisipha ukudonsa ezivamile ujike indoda ibe impumuzo entabeni static, ukuzijayeza amandla yoga, ngakolunye uhlangothi, igcina umzimba eguquguqukayo, kalula ukunyakaza, yokufuna amandla kwemisipha lubonakale isikhonzi.

amaphutha

Njengoba bazijwayeze uhlu olukhulu izakhiwo ewusizo kwamandla yoga, cishe, wonke umuntu ufuna shí lo mkhuba emangalisayo. Nokho, zikhona nemiphumela ethile engathandeki ezithile noma ukulinganiselwa kule isiqondiso, ngawo ukuba esinamandla. Okokuqala, kubalulekile ukulungiselela. Ukuqeqesha amandla, kungakhathaliseki ukuthi elula bangase babonakale kuthabathela ecaleni, abasakwazi eziyinkimbinkimbi futhi zidinga ukuqondiswa onguchwepheshe. Kuphela ofundisa amandla yoga kungasiza ekuqaleni ilungelo ukusebenza asigcini nje ngokulalela okushiwoyo zangaphandle, kodwa futhi izicubu zangaphakathi.

Futhi khumbula ukuthi i-yoga - umkhuba eziyinkimbinkimbi. It unezigaba eziningana ukudalulwa amakhono abo engqondweni nasemzimbeni. Ngakho-ke, uqhubeke ngqo yoga amandla, ngokudlula amakhono kokuqala Hatha yoga futhi pranayama, kumane nje kwakungenangqondo.

ukulindela

Uma Nokho, banquma ukuba baqale amandla yoga amakilasi Wabasaqalayo, udinga ukusetha ngokwakho ukuthi yini okufanele uyilindele ku ukuqeqeshwa okunjalo. Pranayama igxile umkhuba wokusebenzisa ezijulile ukuphefumula besisu, ohlangothini ngokomzimba - emithambekeni futhi deflections, push-ups, squats, kwamapulangwe ekufezeni ukuhlaselwa.

Inxanxathela Wabasaqalayo

UMdali Amathrendi, UBeryl Birch ngokukhethekile athuthukile izigaba eziningana, noma amazinga nobunzima, okuyinto zivumelana ezahlukene ngokomzimba izici odokotela. Ngakho, amandla yoga Wabasaqalayo kuhlanganisa iqoqo umzimba eziyisikhombisa, kancane kancane saveza amaqembu ehlukene kwemisipha. Okokuqala, umthwalo kuya kunemisipha yomlenze.

Pose sumo wrestling

Ukusebenza amasu: nibeke izinyawo ububanzi (70-90 cm), unyawo ukwembula ohlangothini, izintende zihlanganiswe esifubeni ezingeni e Namaste (bingelela empumalanga). Imilenze goba emadolweni futhi uwela phansi. Ethangeni ngenkathi eyayembuleka olubonakalayo.

iqhawe Pose

Technique ukusebenza: ukuthatha isinyathelo-lunge phambili. Ngaphambili Umlenze kusontwe ukuze engela kwesokudla, ngemuva - iqonde, esithendeni bezama phansi. Hand goba, izindololwane athumela emuva. Palm clenched. Into esemqoka kule umsebenzi - ngokulinganayo ukusabalalisa isisindo emzimbeni. I phinda efanayo ngakolunye umlenze.

Manje ungakwazi ukuqhubeka ukusebenzisa triceps.

Pose amaphuzu ayisithupha

Technique ukusebenza: thatha isikhundla yizikhukhula. Siphakeme ngaphezu pan phansi, esitobhini kwenzeka emadolweni. Arms kanye bend umzimba izindololwane. Izintende kufanele kube ngaphansi emahlombe akho. Umzimba izindlu bathinteka kusukela phansi 5-10 cm Ngakho, ukuma kusekelwe amaphuzu ayisithupha :. amasokisi (2), amadolo (2) kanye izandla (2).

Yiya umzimba for imisipha izandla futhi imisipha deltoid.

pose esikweyoku

Technique: ukwenza lunge phambili ngonyawo lwakho kwesokudla. Cant wembatha phansi perpendicular esandleni sobunxele. Thina ukwandisa umzimba ngakwesokudla, ngenkathi turning kwesokudla unyawo lwesokudla bese kwesokunxele - wagqoka emaphethelweni elingaphandle unyawo. Ukuqikelela ngakwesokunene yabhalwa, qinisa imisipha yakho besisu futhi ibenze ukhalo phambili. I nale- kwenziwa ngakolunye uhlangothi.

Manje umsebenzi ihlanganisa imisipha ibhodi lemisindo nesisu.

lath

Technique: Lie esiswini, agobe izindololwane zakho. Kufanele kube yizinhlamvu ngaphansi emahlombe. Kukwenza umzimba, ukhalo nasemilenzeni phansi. Ukusekela amaphuzu kukhona izindololwane namazwani. Thina ukudweba esiswini nezinqe zingaphazamisi. On the ingxenye yomzimba futhi imilenze kufanele kube umugqa oqondile.

Ezihlalweni zobukhosi bethwele nemiqhele umzimba eziyinkimbinkimbi ukuze uqinise imisipha besisu futhi emuva.

isikebhe Pose

Technique: Lie emhlane wakho, phakamisa imilenze yomibili ngqo nomzimba-10 cm loin ne uvalwe bezama phansi .. Izandla ukufinyelela ngonyawo, ukunwebeka kwemisipha imisipha besisu.

pose intethe

Technique kufana umsebenzi odlule ulale ngesisu sakho, ukukhulisa imilenze yomibili nomzimba. Intamo emgogodleni uyaqhubeka emgqeni (ngaphandle kokuthatha ikhefu). Izandla edonsa emuva up, imilenze aphethwe ndawonye.

Kuwo wonke eziyinkimbinkimbi ukuphefumula Rhythmic kufanele walondoloza futhi ezijulile. Ngesikhathi izivivinyo ningathathi ezingaphezu kuka imizuzu engu-15. Ngemva kokwenza kudingeke amanzi futhi imizuzu embalwa ukuba alale endaweni shavasana ekhululekile (ukuma isidumbu).

izincomo

Lolu hlobo umsebenzi kudinga ethile ukuqina. Ngakho-ke, Wabasaqalayo zinzima kakhulu ekuqaleni yokubhekana nokucindezeleka. Ukhululekile umkhuba uzizwe zamadoda nabesifazane abathembekile kuze kuqale amakilasi ngiziphatha esebenzayo noma ziye wahlanganyela amandla ezemidlalo. Noma kunjalo, ungesabi, uma isizinda esinjalo lapho. Amandla yoga ngokulinganisela umthwalo umthamo igxile emnyango futhi lithathelwe ngokushesha izinga oyifunayo. Namuhla, kunenqwaba amavidiyo, amarekhodi Yiqiniso ukuthi ukuvumela abantu abanolwazi ukwenza eziyinkimbinkimbi amandla yoga ngokuzimela.