Kuyini ukuqeqeshwa postural. Ukuqeqeshwa imisipha postural. Ukuzivocavoca Wabasaqalayo

Mahhala ukuhambisa ngaphandle kabi noma ubuhlungu - esinomvuzo omkhulu. Angicabangi mayelana, kwaze kwaba ngosuku oluthile zanoet okhalweni.

Ngokwezibalo, ubuhlungu emuva kuyimbangela yesibili ehamba phambili engekho emsebenzini ngemva kwalokhu izifo ezivamile like imikhuhlane. Abangaphezu kuka-70% of the labantu emazweni asethuthukile akhononde ngendlela ayebukeka ngayo.

Ibakhathaze ezimweni eziningi kukhona ampofu imisipha emuva. Abakwazi ume umthwalo, ngoba le ndoda ihamba kancane futhi ikakhulukazi nje ihlala.

Ukuze angabi lezi zinkinga, kudingeka uqinise emhlane wakho - kuyacaca futhi aziwayo bonke. Uma asondele kunoma yimuphi ejimini, abafundisi njalo ngoqeqesho uhlelo, ekugqugquzeleni intuthuko amaqembu kwemisipha kunesidingo. Nokho, akubona bonke ngakho elula.

Nasi nokwakheka

Emzimbeni womuntu kunezinhlobo ezimbili imisipha: Dynamic kanye postural.

Umsebenzi iqembu lokuqala imisipha, okuyinto zitholakala eduze kobuso umzimba - kumane ukunyakaza ngokushesha, umuntu ongasebenza ngenkani yentando. Ngokwesibonelo, singakwazi kalula uphakamise isandla sakho noma ugobise umlenze. Kulezi capillary kancane kwemisipha, futhi ngokushesha baba bakhathale ngenxa ekuqongeleleni acidosis acid.

imisipha Postural, noma njengoba bebizwa kanjalo, tonic, ijulile, eduze komgogodla. Lubhekele ukuma aqonde ngenkathi ushayela, kanye ukuma nokuma komzimba. It siphambene amandla adonsela phansi. Ukulungisa ekusebenzeni le misipha ukwazi singeke, njengoba imisebenzi yabo sihambisana izakhiwo subcortical zobuchopho.

Lezi imisipha kwencani, kodwa enamandla kakhulu, ngoba voltage liza nani, njengoba kuqhathaniswa neqembu ashukumisayo, isikhathi eside. Acidosis acid buthelela kancane, ngoba ngobuningi enikeziwe nemithambo yegazi.

ugobile izinkinga emgogodleni

kusukela epilweni yangamalanga yesimodeni inikeza ithuba kancane ukuthutha. Static ukungezwani ukuhlolwa, imisipha ashukumisayo babe buthakathaka emifushane ngenxa anda postural tonus.

Ukungalingani phakathi le misipha kuholela a ugobile yomgogodla , futhi ukuphazamiseka kwemvelo Curves umzimba. Ngakho jeza hhayi kuphela ukubonakala, kodwa futhi umsebenzi of the system zemisipha. Ngakho, kuphakama emizweni ezibuhlungu. Ngaphezu kwalokho, izinkinga emgogodleni, okuholela izifo yezitho zangaphakathi.

imisipha Dynamic ukusebenza nje futhi postural nzinyana. Inkinga iba yokuthi umsebenzi wabo umuntu engazizwa futhi ayilawuli ngakhoke kudinga ukuqeqeshwa uhlelo ebandakanya amasu ezikhethekile kanye umzimba ukuthuthukisa le misipha.

Yoga njengesisekelo

ukuqeqeshwa Postural njengoba umkhuba ukuqina lesiRotuma. Basuke sisekelwe eenkambisweni yoga amanga. asanas Traditional ahloselwe ezibangela ukuzinza kanye nokuqinisa imisipha yomzimba, ukunakekela okukhethekile yomgogodla.

Umsunguli isiqondiso "Yoga ukuqondanisa eqondile" Ubuhlungu van Lyuen akagcinanga lapho. uhlelo yakhe ukuqeqeshwa kuhilela ukuphumula ashukumisayo imisipha, okuyinto ocushiwe ngenxa postural. Nokho, isimiso sokuqeqesha ehholo kudinga imishini ekhethekile futhi ngosizo ngomfundisi obelokhu oqeqeshiwe.

pose emapheshana

Uma amakilabhu ukuqina babe nezinhlelo ezifanayo, ayikho indlela, futhi banesifiso ukuqeqesha, sinikeza ukuze balukhulume omunye eyisisekelo yoga umzimba.

Ukuqeqeshwa Wabasaqalayo ingaba yinye asana futhi ezahlukeneyo zalo, njengoba emapheshana bayingozi umsebenzi jikelele. Isebenzisa amaqembu kwemisipha emikhulu, kuhlanganise tonic, okusho postural. Kungaba enze kokubili statics futhi Dynamics.

Udinga kancane isikhala ejimini noma yoga mat ekhethekile. Ngakho:

• Guqa, entendeni ukuphumula phansi futhi ngezinye ububanzi ehlombe, isihlakala kanye indololwane amalunga omzimba ahlelwe ku umugqa owodwa.
• Kusukela indawo yokuqala phakamisa ngamadolo lakho phansi ume lapho yencike izandla nasezinzwaneni izinyawo, uhlale kulo isikhathi eside ngangokunokwenzeka.
• Planck ku izingalo ngqo zidinga voltage imisipha besisu, ukuze ugweme eguqa okhalweni nezinqe imisipha, ukuze aqede nokuwohloka phansi. Nge umzimba ukusebenza kwesokudla kumele ibukeke umugqa oqondile.
• Okokuqala hang on imizuzwana 10, bese uzama ukwandisa umthwalo lapho ubude buyoba yizingalo emva kwamaminithi ambalwa.
• Ukuze uthole inguqulo ezingcono emapheshana ofika kuleli ibhodi lemisindo, yanjalo eguqa izandla, bese ubuyela ukuqala isikhundla. Gcina izindololwane wahlala ngaphansi emalungeni ehlombe ibhodi lemisindo nesiphanga yakha i-engela 90 degrees.
• Uma ubamba ukumisa seziba nzima, empeleni bese njengendlela ngezinyawo lonke ezincane kungenziwa sehliselwe amadolo, izandla - phezu ibhodi lemisindo, kubalulekile ikakhulukazi lapho kuqeqeshwa okutholakala for girls. Izinqe ngesikhathi esifanayo phambili, kodwa imisipha besisu musa uphumule. Kule isikhundla, phinda ufake ibha nobude bengalo noma kwi ngemilenze.

Uhlelo zokuqeqesha kungase futhi zifaka phakathi ashukumisayo inketho umzimba. Kuyinto kanje. Ngokwamukela emapheshana ukuma yanjalo kuqinisa idolo bafike endololwaneni okuphambene. Senza ke ngesivinini, kushintshana ngamadolo. Ungakhohlwa ukuthi umzimba - lena umugqa nalowo aqonde, emzimbeni behileleka izibunu kanye sikhathele kakhulu.

Planck ikuvumela ukuba uqinise ABS wakho, izibunu, emuva nezingalo. Kwakuhlanganisa yonke into emzimbeni. Njengoba yayazi ke, ungaya ngqo ukuqeqeshwa main.

ukuqeqeshwa Postural aqukethe ephumelelayo, umsebenzi elula. Uma uphinda kubo ngokulandelana, sibangelwa hhayi kuphela amandla kodwa ukukhuthazela.

gaphambi

Ukuqeqeshwa Wabasaqalayo nabagijimi eziphambili Kufanele uqale kancane gaphambi. Siqukethe yoga asanas futhi ilungiselela emisipheni nasemalungeni ukuze ukucindezeleka okunzima.

Asiqale:

1. Thatha ipulangwe pose.
2. Kusukela Kuhambe kahle Asana "Inja isifonyo phansi." Kuze kube yimanje, sasuka izandla ngiqondiswe imilenze, izithende ngesikhathi esifanayo ukubabela phansi ikhanda lakhe ilenga ngokukhululekile. Hlala kule ndawo ama-akhawunti 16.
3. Ngemva kwalokhu, esikhundleni salokho likhiphe esithendeni phansi, evula abuye avale unyawo, ukwenza ezinikezwa eziyishumi nge umlenze ngamunye.
4. Thatha lunge unyawo ngokujulile ilungelo, ukuze unyawo kuyinto ezishaywayo ne ohlangothini elingaphandle umshanelo. Bamba ama-akhawunti ambalwa bese uyaqondisa nomlenze wesokunene, ukuze welule umsipha ngezansi kwedolo.
5. Futhi singaphindi singene a lunge ezijulile, ibhodi lemisindo, ngakwesokunene, ukuzama ukuletha phansi, ukwenza ama-rep ezimbili.
6. On the exhale, ukwandisa umzimba ngakwesokudla umlenze izimisele futhi wandise isandla sakho phezulu, isandla sobunxele ngesikhathi esifanayo uvalwe bezama phansi. umbono ngqo kwi izithupha, uhlale kulesi sikhundla ngoba akhawunti 16.
7. Iya asanas "iqhawe pose eyodwa", lokhu qondanisa umzimba oqotho, izandla kuhambisana lift. Ngakho unyawo lwesokudla uhlala lunge, ethangeni ngodobo amadolo kuyinto 90 degrees, idolo itholakala ngenhla nje isithende. Ekukhunjulwa okwenziwa ngezandla futhi ukuncika emuva, akusho bend okhalweni, kodwa ukuvula esifubeni.
8. Ngemva 16 izikweletu ngo ukubuya ipulangwe isikhundla bese uphinda ngoba emlenzeni Amazing.

main

Uhlelo ukuqeqeshwa, okungukuthi yayo main okuyingxenye kuyinto izivivinyo ashukumisayo ehilela kancane kancane wonke amaqembu muscle usiza ukuqinisa njengoba izicubu emzimbeni kanye postural main.

squats

Lo msebenzi wawuhilela senyonga umlenze aphansi, emuva nezingalo.

1. Ukuze uqale, beka izinyawo zakho ehlombe nobubanzi ngaphandle futhi izingalo enwetshiwe, izintende kude nawe. Umhlane okufanele kuqonde.
2. On the exhale, benze ezimfushane, leyo goba emadolweni, hip ngesikhathi esifanayo kufanele kube parallel phansi. ezimfushane Deeper akufanele ukuba ngokungadingekile nzima ngokuhlanganyela kwedolo. Izandla ukugcina zizalela, ngemuva - flat, musa bend phambili kakhulu. Buka ngokucophelela ukuthi kwedolo ingahambi ngalé ngezinyawo, ekwenzeni esiphelele ke ingaphezu isithende.
3. Bamba i-4 ibala, ukukhuphuka.

wayibhinca kohlangothi Ukususwa

ukuqeqeshwa Postural avumele ukuba kusebenze umsebenzi ohlangothini imisipha isiqu, cindezela bese izandla.

1. Thatha ipulangwe pose ne izingalo ezeluliwe.
2. On the exhale, phakamisa isandla sakho sokunene phansi futhi phakamisa, esonta umzimba ephendukela ilungelo, shayela iqondiswa kude nawe. I evele ohlangothini stop kuthiwa sicindezelwe ngokumelene phansi.
3. Hand hudula up, entendeni kude nani, Ukuwubhekisisa ekhuluma ngeminwe yakhe.
4. Buyela bar futhi phezu exhale, benze push-ups, izindololwane ngesikhathi esifanayo abheke emuva. Kubalulekile lokuqala akusebenzise ukhalo parallel phansi, bese wehlisa ingalo.
5. Ngemva push-emuva 'umgoqo' futhi futhi donsa ingalo phezulu, ukusonta emzimbeni.
6. Ukuzivivinya kwabesifazane ingafaka samuntu okulula ibha ohlangothini kule aphansi eyodwa amadolo phansi. Ecindezela futhi enze nge kwamadolo akhe.
7. Phinda umsebenzi ngesandla sokunene.

Jump - ukushelela

ukuqeqeshwa Postural kwakhiwa ngendlela yokuthi kanye umsebenzi ngokomzimba imisipha ezinkulu afakiwe futhi mncane impela. Kuze kube yimanje, bahlakulele umsebenzi elandelayo:

1. Izinyawo usethe ububanzi ehlombe ngaphandle futhi kancane ukuguqa yabo.

1. Jump futhi, ngemva kokwehla, wenze isinyathelo elengela isiqondiso unyawo lwesokudla. Beka unyawo kwesokunxele eceleni imilenze ngesikhathi umsebenzi ahlale endaweni isigamu-insaliwe.
2. Nalapha futhi, ulandele gxuma kanye isinyathelo-ukushelela manje kwesokunxele ngezinyawo eya ohlangothini.
3. Nalapha gxuma.

ukuqeqeshwa nje

Uhlelo ukuqeqeshwa ejimini futhi ekhaya siqukethe izindlela ezintathu, ngasinye ezinikezwa ezinhlanu umsebenzi ngamunye.

Asiqale:

1. Yenza squats ezinhlanu nge ohlukanisile izandla zakhe ohlangothini, isikhathi ngasinye ukwandisa amplitude, kodwa ngezansi parallel nethanga phansi akufanele ivinjelwe.
2. Landela pose ohlangothini kwamapulangwe push-ups. Phinda umsebenzi kahlanu ezandleni kwesokunxele nakwesokudla.
3. Manje "gxuma-glide" kufanele babulawe izikhathi 5.

Phinda eziyinkimbinkimbi kabili ngaphezulu. Ubude umsebenzi isikhathi, sijabulise futhi sibe the main okuyingxenye imayelana 10 imizuzu.

ukuphumula

umsebenzi uhlelo kufanele njalo zihlanganisa kwezihibe. It ivumela imisipha, amalunga nemisipha lokulungisa ukucindezeleka futhi kunganciphisa izinga inhliziyo. Bophela kuhlanganisa izivivinyo ezilandelayo:

1. Lie emhlane wakho, izingalo out izinhlangothi, izintende phansi, ukuguqa yakho. On the exhale, yehlisa ngamadolo yakho kuya kwesokunxele bese uthinta phansi, ikhanda lakhe ngesikhathi esifanayo, ukwandisa ngakwesokudla. Bamba lesi sikhundla ngoba akhawunti eziyisishiyagalombili. Kungokufanayo, ugijima ubheke ngakolunye uhlangothi. Phinda kabili.

2. Rise emadolweni, azihambele ibanga elide ngaphambi izingalo ngangokunokwenzeka, nge-engela hip nasemaqakaleni kufanele kube-90 degrees, uhudula esifubeni kuya phansi. Bamba lesi sikhundla ngoba 8 ibala.
3. Kusukela imile ngamadolo akhe enze okulungile lunge ezinezinyawo phambili futhi sitsheke umzimba ukuze umlenze iqonde, uhlale 8 ibala. Zama bend kuzo zonke izindaba ezilandisa zonke ngezansi umlenze. Phindza ngaletinye umlenze.

ukuqeqeshwa Postural ngesisindo sayo akudingi imishini ekhethekile. Umphumela Akuthathanga sikhathi, uma ukuze balukhulume eziyinkimbinkimbi futhi kuthatha izikhathi ezimbalwa ngesonto.