Kufema kurovedza "Oksisayz": wongororo, utongi kuurayiwa, akatarisirwa mugumisiro

Gymnastics "Oksisayz", wongororo izvo zvinogona kuwanika pamusoro nzvimbo zhinji, yakanga yakagadzirwa mudzidzisi wokuAmerica, amai nevana vana, Jill R. Johnson. Kubvira pauduku, nechirwere yokufutisa, aisagona kuvaunza mufananidzo kune kutsvakwa yakanaka, pasinei vazhinji akaravira wake kudya uye zvinodhaka uremu. Yakanga chete pashure dzose chokupika nyore kufema kurovedza 'Oksisayz "migumisiro havasi pakarepo. Dzhil Dzhonson harisi chete mutete chaizvo, asi yakanga muvambi Tutorials achirondedzera nzira iyi. Iye ane mugove vateveri, uye pane imwe gym murayiridzi tichishanda nzira "Oksisayz", hakuna kusunungurwa kubva vatengi.

"Oksisayz" - Muchiitwa kazhinji vachinzi "uchiraira nokuda simbe". To dzika navo havadi chero nenhumbi zvinodhura kana zvikurukuru akashongedzerwa gyms kana nevadzidzisi. All kuti unoda - uye maminitsi makumi maviri rusununguko nguva dzose zuva, nechigaro uye duku nhoo, uye chokwadi, mwoyo murefu uye kutsungirira. Izvi inokwana kuita mufananidzo wako akachinja nani: chakazoitika iri kazhinji kuoneka pashure vhiki yokutanga nemakirasi. Kufema kurovedza "Oksisayz" rine zvakawanda zvakafanana nevamwe, hapana dzakakurumbira zvishoma - "Body flex", asi haina zvinoda vakabata mweya yenyu, saka vakawanda kunopfuura zvinogamuchirika.

Chinhu chakanakisisa chokuita "Oksisayz" mangwanani, usina chawadya. Kana zvisingaiti, iwe unogona kuita chero chimwe nguva, chinhu chikuru - kwete kudya chinhu kwemaawa maviri vasati kurovedza. Kuti udzidze ichi nyore asi inoshanda chaizvo zviitwa, unofanira kutanga kutora nguva yokuvira mweya. The wokutanga danho - rakadzika, kudzikama kundosvikira kuburikidza mhino, sokunge uri kuedza kufema uye kunzwa hwema ruva. Panguva iyoyowo kufema dumbu (diaphragmatic kufema mhando), muromo akatambanudza kupinda navanopinda achinyemwerera. Magaro uye kusimudza vaifanira munomimina tsandanyama ari pelvic pauriri. Shure kwaizvozvo zvinoitwa uchishandisa matatu vanonzi "pre-inhalation": pfupi mweya, achizadza mapapu pamwe mhepo kusvika paunogumira.

Danho rechipiri - refu, zvikuru mweya: sokunge iwe kuridza rinopisa zvikuru tii. Miromo yake akatambanudza panguva - zvakafanira kubhadhara vainyatsotarisirwa, sezvo nezvaiitwa mutsva chikanganiso ndiko exhale kubudikidza muromo, elongated "chubhu." Panguva iyoyowo kunochera dumbu, tensing tsandanyama ake napo. Pashure paizvozvo, rineringanidzo "pre-kundosvikira", kuita zvitatu "kuti exhale" - zvakanaka uye zviri nyore, kudhonza dumbu kusvika pokupedzisira. Izvi - dzinokosha nemitemo mweya kana kuita zviitwa izvi. Pasinei pachena kunzwisisa kurovedza kufema "Oksisayz" wongororo vanoti kuzvishandisa nyore zvakakwana: zvinowanzoda kushanya chete zuva rimwe kana maviri. Vamwe vanogona kutanga dzungu - mune iyi hakusi zvakakodzera kushingaira, zviri nani kuti vazorore zvishoma. Nokukurumidza, muviri anobvamburwa kushandiswa kune yokurovedza muviri, uye kusagadzikana zvichapera.

Chinangwa Jill R. Johnson, mai wemhuri, chaiva kusika kwegadziriro muchiitwa, ari Implementation izvo asingatori refu, hazvina ingada kuishandira uye haana atambudzwe vatorwa. Izvi "Kusaoneka" Raizivikanwa mune diki kwazvo kunoita kuti vanhu vakawanda kufema "Oksisayz" kurovedza: wongororo vanoti kuita kunyange achityaira! Chakavanzika kushanda kwavo anomufumisa muviri pamwe okisijeni, kunosimudzirawo mafuta unopfuta mune dambudziko munzvimbo. Fanira ushe - kakawanda: kurasikirwa kunyange chimwe zuva kudzidziswa yekudyidzana kunoderedza kugona kwavo. Jill R. Johnson vakatanga hurongwa kurovedza kwakavakirwa zvinodiwa zvinokosha "Oksisayz" mweya, asi kana imi zvakaoma kuwana kunyange hafu yeawa rimwe zuva, unogona chete kuita zviitwa kufema, vachiita kufanana mabasa nevamwe.

PaIndaneti pamusoro yokurovedza muviri "Oksisayz" wongororo vanoti kwayo hunoshamisa kunyatsoshanda: Vamwe kurishandisa vakakwanisa chete nomudzimai mwedzi kurasikirwa makumi kilos kufuta! Sezvo vachiti, uyo akaedza pamusoro pachangu, pashure mbiri kana nhatu zvatinosiita nguo uchagara pamusoro pako ndiye vakasununguka zvikuru. Asi regai kugumira ipapo uye achiraswa kurovedza: jimunasitikisi "Oksisayz" kuchakubatsira kuramba mufananidzo wako chaiwo uye pashure kusvika dzakanakira uremu.