IiNkcazo zeeMveliso
Iimpawu ezine ezingundoqo zeYoga kuFitness
1. Ukuqinisa iziseko ezingundoqo kunye nokuPhucula uLawulo loMzimba
I-Yoga igxile kukuziqhelanisa ne-asana, ivula ngokuchanekileyo iindawo ezingundoqo ezinje nge-abdominis enqamlezayo kunye nezihlunu ezisezantsi ngomva ngokujija, ukolula, ukulinganisa, kunye nezinye iintshukumo zokwakha isiseko somzimba esizinzileyo. Ngokungafaniyo noqeqesho lwamandla esintu olugxile ekomelezeni izihlunu zasekhaya, i-yoga igxininisa ukudityaniswa kwezihlunu ezilungelelanisiweyo{1}}izihlunu ezinzulu zokuzinza zisebenza ngokuqhubekayo ukugcina i-asanas, iphucula kakhulu ulungelelwano, ukuguquguquka, kunye nokushukuma kwamalungu. Nokuba luzinzo olungundoqo ngexesha le-squats okanye ulungelelwaniso lwemilenze ngelixa ubaleka, izakhono ezisisiseko eziphuhliswe nge-yoga zixhasa imisebenzi eyahlukeneyo yomzimba kunye nokunciphisa umngcipheko wokonzakala kwezemidlalo okubangelwa kukungalingani kwezihlunu.
2. Ukunciphisa ukudinwa koQeqesho kunye nokuKhawulezisa ukuBuyiselwa koMzimba
Emva kokuzilolonga ukuba buhlungu kwezihlunu kunye noxinzelelo lobuso yimiceli mngeni eqhelekileyo, ethi i-yoga ilungise ngokufanelekileyo ngokudityaniswa ukolula kunye nokuphefumla. I-asana ekujoliswe kuyo iphumza amaqela emisipha esebenza ngokugqithisileyo, ikhulula i-lactic acid buildup, kunye nokunciphisa ukuqina kwemisipha. Idityaniswe neendlela ezinjengokuphefumla kwesisu kunye nokuphefumla ngekhala, i-yoga ikhuthaza ukujikeleza kwegazi kunye nokuhanjiswa kweoksijini, inceda umzimba ukuba ubuyise amandla ngokukhawuleza. Ukongeza, i-asanas zokubuyisela (ezinjengendawo yokuma koMntwana kunye neNdawo yesidumbu) asezantsi amanqanaba e-cortisol, ukunciphisa uxinzelelo lomzimba oluphezulu{4}}kuqeqesho olunamandla kunye nokulungiselela umzimba ukusebenza ngokugqibeleleyo kukuzilolonga okuzayo.
3. Ukuvisisanisa iZizwe zoMzimba kunye nezeNgqondo ukuze kuphuculwe ukusebenza kakuhle kokuPhila
I-Yoga igxininisa "ubunye bomzimba nengqondo." Ngokulungelelanisa ukuphefumla kunye nokunyakaza, inceda iingcali ukuba zihlale zikhona, ukunciphisa ukuxhalaba kunye nokuphazamiseka ngexesha leeseshoni zokufaneleka. Kuqeqesho lwamandla, ingqondo egxininisekile ikhulisa ukuqonda kokusebenza kwemisipha, ukuphucula umgangatho woqeqesho; kwimithambo ye-cardio, izingqi zokuphefumla ezizinzileyo zongeza unyamezelo kwaye zandisa ixesha lokuzilolonga. Ngaphaya koko, ukuba nengqiqo okuhlakulelwe ngeyoga kwenza ukuba abantu bamamele ngcono imiqondiso yemizimba yabo, banqande ukuzilolonga ngokugqithisileyo kunye nokufikelela kwiinjongo zokuqina komzimba ngendlela elungeleleneyo "yomsebenzi kunye nokuphumla." Ilunge ngakumbi kwizicwangciso zoqeqesho zexesha elide-ezifana nokulahleka kwamafutha kunye nokumila komzimba.
4. Ukulungelelanisa kwiiMfuno ezahlukeneyo kwaye Wandise iMida yeNdawo yokuPhila
Ukubandakanywa kweYoga kuyivumela ukuba incedise iindlela ezahlukeneyo zokomelela kwaye ihlangabezane neemfuno zamaqela ahlukeneyo. Kwabaqalayo, i-yoga isebenza njengendawo efikelelekayo yokungena kwimpilo, isebenzisa i-asanas esezantsi{1}}yokuqina ukuvusa imisebenzi yomzimba kunye nezithintelo ezisezantsi zentshukumo. Kubantu abathanda ukomelela abaqeqeshiweyo, isebenza njengesixhobo somnqamlezo-soqeqesho ukuhlawulela ukunqongophala kokulula kuqeqesho lwamandla kunye nokuthintela ubulukhuni bezihlunu. Izigulana zokubuyisela kwisimo sangaphambili okanye ezo zinovelwano ngokudibeneyo, i-yoga asanas ethambileyo yenza ukuba amandla emisipha abuyiselwe kunye noqeqesho lokuhamba ngelixa ukhusela amalungu. Ngapha koko, i-yoga ayifuni izixhobo ezintsonkothileyo kwaye inokuqheliselwa ekhaya, kwindawo yokuzivocavoca, ngaphandle, okanye kwezinye iisetingi, ibonelela ngokuguquguquka okukhulu kunye nokuzinza kwiindlela zokuzilolonga.
Izixhobo Zokuzilolonga zePilates:
Izixhobo zokuzilolonga zePilates sisixhobo soqeqesho lobuchwephesha esenziwe ngokusekwe kwimigaqo ephambili kaPilates "Yokulawula, iNqanaba, ukuphefumla kunye nokuchaneka." Ngokuxhathisa okulawulwayo, inkxaso ezinzileyo, kunye -neendlela zokuhamba ezinemilinganiselo emininzi, ifezekisa ukusebenza okuchanekileyo kwezihlunu, ukomelezwa kondoqo, kunye nokulungiswa kokuma komzimba. Ilungele iimfuno ezohlukeneyo{3}}ukusuka kwabaqalayo ukuya kwinkqubela phambili, kwaye ukusuka kwimilo yomzimba yemihla ngemihla ukuya kuqeqesho lokubuyisela kwisimo sangaphambili{4}}isetyenziswa kakhulu kwiindawo zorhwebo, izitudiyo zoqeqesho lomntu, amaziko okubuyisela kwisimo sangaphambili, kunye neemeko zempilo yasekhaya. Apha ngezantsi kukho inkcazo eneenkcukacha ukusuka kwimilinganiselo emine engundoqo: ukuhlelwa kwezixhobo eziphambili, imigaqo yoyilo, izibonelelo zokusebenza, kunye neemeko ezifanelekileyo:
I. UHlelo lweSixhobo esiPhambili kunye neMiba engundoqo
1. Umhlaziyi:Ulwakhiwo olungundoqo:
Yenziwe ngesakhelo sebhedi etyibilikayo, inkqubo yokumelana nentwasahlobo, ibha yeenyawo, iipads zamagxa, izibambo, kunye nezinye izinto. Isakhelo senziwe ngentsimbi ephezulu -yamandla, umgangatho webhedi otyibilikayo uxhotyiswe ngeerola ezithuleyo, kwaye imithombo ibonelela ngamanqanaba amaninzi -uhlengahlengiso loxhathiso (ngokuqhelekileyo amanqanaba angama-3-5), evumela ukuqina kokumelana ukuba kwandiswe okanye kucuthwe ngokweemfuno zoqeqesho.
Imisebenzi enguNdoqo:
Ngokusebenzisa impembelelo ye-synergistic yokutyibilika kwebhedi kunye nokumelana nentwasa hlobo, yenza uqeqesho oluchanekileyo- lwamaqela ezihlunu zomzimba. Ixhasa ukunyakaza okunje ngokunwebeka komlenze, ii-curls eziphambili, kunye nokubuyisela umva, kugxininise ekuphuculeni ukuzinza okungundoqo, ukulawulwa kwemisipha, kunye nokulungelelaniswa kwemilenze ngelixa kuncitshiswa impembelelo edibeneyo, okwenza ukuba ilungele abantu bamanqanaba ahlukeneyo empilo.
Amagqabantshintshi oyilo:
Ezinye iimodeli zorhwebo zixhasa ukulungiswa kwe-angle yebhedi kunye nokwandiswa kwe-accessory. Ekhaya-usetyenziso lweenguqulelo lwamkela uyilo olusongekayo, olugubungela kuphela i-0.8-1.2㎡ yendawo yokugcina lula.
Itheyibhile yeTrapeze:Ulwakhiwo olungundoqo:
Yakhelwe phezu kwesakhelo sesinyithi esizinzile, esixhotyiswe nge-trapeze ephezulu, iileyili ezisecaleni, iiseti zasentwasahlobo, iindawo zokumisa iingalo, izixhaso zemilenze kunye nezinye izinto. Isakhelo sinomthwalo-umthamo wokuthwala ongaphezulu kwe-300kg, kunye noxhathiso lwentlakohlaza oludidiyelwe ngokucokisekileyo kunye nenkxaso yeendlela ezininzi{3}}zohambo lweentshukumo.
Imisebenzi enguNdoqo:
Ukudibanisa uqeqesho lwamandla kunye neempawu zoqeqesho lokubuyisela kwimo yesiqhelo, kuvumela ukunqunyanyiswa ukunwebeka, i-core crunches, kunye nezinye iintshukumo kwi-trapeze ukuqinisa igxalaba, umva, umbindi, kunye namaqela angaphantsi kwamalungu omzimba. Umzila wecala kunye neenkxaso zomlenze zincedisa ukunwebeka komgogodla, imisebenzi edibeneyo ye-hip, kunye nolunye uqeqesho, ukuphucula ngokuchanekileyo imiba ye-postural efana namagxa ajikelezayo, i-hunchback, kunye ne-pelvic tilt.
Amagqabantshintshi oyilo:
Isityebi kwizincedisi (kubandakanya iibhendi zokuxhathisa, iziphatho, imikhono yonyawo, njl.njl.), ixhasa i-multi{1}}uqeqesho lokuma (ukuma, ukuhlala, ukusekela, njl.). Kwiimeko zorhwebo, isoloko isetyenziswa njengesixhobo esingundoqo komnye{4}}kwi{5}}kwisikhokelo somntu omnye ngabaqeqeshi bomntu.
Usihlalo weWunda:Ulwakhiwo olungundoqo:
Isitulo esibambeneyo nesizinzileyo-njengesakhiwo, sineepedals ezilungelelanisiweyo, isixhobo sokuxhathisa entwasahlobo, kunye neendawo zokumisa iingalo. I-angle ye-pedal kunye ne-spring tension inokuguqulwa ngokuguquguqukayo, kunye nobunzima bokukhanya ngokubanzi (malunga ne-15-20kg) ukuhamba lula.
Imisebenzi enguNdoqo:
Ukujolisa kumandla omlenze ophantsi, ulawulo olungundoqo, kunye nokuqeqeshwa kokulinganisela, ixhasa iintshukumo ezifana nokutyhala nge-pedal, ukujija kwesinqe, kunye neebhulorho ze-glute. Iqinisa ngokukodwa imisipha ye-gluteal, imisipha yethanga yangaphakathi nangaphandle, kunye nezihlunu ezinzulu, ngelixa iphucula ibhalansi yomzimba kunye nokulungelelaniswa kwemisipha.
Amagqabantshintshi oyilo:
I-Compact ngobukhulu (malunga ne-60 × 40 × 50cm ubude, ububanzi, nobude), akukho fakelo olunzima olufunekayo. Ifanelekile kwizitudiyo ezincinci neziphakathi{4}}ezinkulu kunye nokomelela kwekhaya, sisixhobo esifanelekileyo sokuphucula imigca yamalungu asezantsi kunye nozinzo olungundoqo.
Izinto eziluncedo ezingundoqo
Ukubunjwa okuchanekileyo kunye nokuSywa kwezihlunu:
Ngokusebenza ngokuchanekileyo kwemisipha kunye noqeqesho oluqhubekayo lokuxhathisa, kuqinisa ngokufanelekileyo imisipha engundoqo, amagxa kunye nemisipha yangemva, kunye nemigca yemilenze ephantsi, ukuphucula i-muscle laxity kunye nokuqokelela kwamafutha. Ngokukodwa ukujoliswa kweendawo eziphambili ezifana nesinqe, isisu, iimpundu, kunye namathanga, ifezekisa umphumo "oqingqiweyo" wokubumba.
Ukomelezwa okungundoqo kunye noPhuculo lwesimo:
Ukugxininisa kuqeqesho oluphambili lokuzinza, luphucula amandla ezihlunu ezinzulu zokuzinza ezifana ne-abdominis enqamlezayo kunye ne-erector spinae, ilungisa i-postures ephosakeleyo njengamagxa ajikelezayo, i-hunchback, kunye ne-scoliosis, kwaye iphucula ukulinganisela komzimba kunye ne-posture aesthetics.
Impembelelo ePhantsi-Ukubuyisela kwisimo sangaphambili kunye nokuziqhelanisa ngokuKhuselekileyo:
Ngemowudi yentshukumo ethambileyo kunye noyilo lokumelana nokulawulwa, kunciphisa impembelelo edibeneyo. Ingasetyenziselwa isithuba -ukubuyisela ukwenzakala kwezemidlalo (umzekelo, i-lumbar disc herniation, ukuphulukiswa kokulimala kwamadolo), ukulungiswa kwemisipha ye-pelvic yasemva kokubeleka, kunye nokugcinwa kokuqina kwezihlunu kubantu abadala, kunika ixabiso eliphindwe kabini loqeqesho kunye nokubuyisela.
Ulawulo lwezihlunu olomeleziweyo kunye nokuSebenza okuLungileyo kwezeMidlalo:
Ukugxininisa "ukuveliswa kwamandla okulawulwayo," ihlakulela umsebenzi olungelelanisiweyo wemisipha kunye noqhagamshelwano lwe-neuromuscular. Ingasetyenziswa njengesixhobo somnqamlezo -soqeqesho lokubaleka, uqeqesho lwamandla, umdaniso, kunye neminye imidlalo, ukuphucula ukusebenza kwezemidlalo kunye nokunciphisa umngcipheko wokonzakala kwezemidlalo.
Umgangatho kunye noQinisekiso loKhuseleko
Izixhobo zoBuchule zePilates zithobela imigangatho yokhuseleko yamazwe ngamazwe. Isakhelo senziwe ngentsimbi ekumgangatho ophezulu{{1}i-Q235 enomgubo -ogqunywe yirusi{4}}nobungqina bomgangatho. Inkqubo yokuxhathisa entwasahlobo ifumana iimvavanyo zokudinwa kwe-100,000 ukuqinisekisa ukuqina. Amalungu adibana nomzimba womntu asebenzisa izipontshi ezihambelana nokusingqongileyo kunye{9}} namalaphu angatyibilikiyo, angeyotyhefu nangenavumba, adibana nesiqinisekiso se-RoHS. Izixhobo zorhwebo zikholisa ukunika iwaranti yeminyaka eyi-1-3, ngelixa iinguqulelo zosetyenziso lwasekhaya{15}}zibonelela ngolondolozo ubomi bonke. Izixhobo ezonakalisiweyo zinokutshintshwa simahla ukuze kuqinisekiswe ukusetyenziswa okukhuselekileyo kwexesha elide.
Njengomnye wabavelisi beyoga abachwepheshile kunye nababoneleli eTshayina, siboniswa ziimveliso ezisemgangathweni kunye nexabiso elikhuphisanayo. Nceda uqiniseke ukuba uthenge i-yoga ephantsi iyathengiswa apha kumzi-mveliso wethu. Qhagamshelana nathi ngenkonzo eyenzelwe wena.