Kufema kurovedza uremu: Bodyflex, tszyanfey

Chokwadi kuti rinokosha vanochengeta kurovedza pakufema kunobatsira kurwisa chirwere, akanzwa, zvimwe zvose. Kwakadaro hurongwa, pane vazhinji - kufema jimunasitikisi Frolov Strelnikova, Buteyko. Zvisinei, American Grir Chaylders akasarudza kuenda mberi uye vakava pachake maitiro ayo unobvumira kuwana kuwirirana. Wokutanga uyo vakakwanisa kuderedza uremu, vachiita ino kwakanga Greer chaizvo.

Chii kurovedza kufema uremu Bodyflex? Zviri kunzwisisa kurovedza - isotonic, Isometric uye mukana wokushandiswa kuzadzikiswa pedyo zvikuru dzakabudirira hurongwa kufema. Vamwe postures (kurovedza) anogona kubvisa yebongozozo masendimita panguva "yakakodzera" nzvimbo - pamusoro hudyu, muchiuno uye magaro. Kufema zvakare kunokanganisa muviri wose nokuda okisijeni vapfume masero eropa. Panguva tsandanyama dzinosimbiswa uye hakuna simba, kunonatsiridza ganda matauriro uye wokukwenenzvera wrinkles kumeso, Vachaoma rima yeChina pasi maziso.

Grieg Childers yakabudisa kukaseti pamwe zviitwa uye bhuku, uye hurongwa rakapararira munyika uye awana mukurumbira zvikuru. Hazvishamisi, kufema kurovedza uremu Bodyflex haana kurambidzwa zera, kurovedza akagadzirirwa chete kwemaminitsi 15, uye iwe unogona kuita navo kumba, muti, mangwanani apo kugadzira zvokudya zvemangwanani. Zvinobva kuoneka kare mazuva 7 kudzidziswa. Somuenzaniso, kana iwe kubata kaviri pazuva, muchiuno saizi inogona kuderedzwa 3-10 masendimita. Muchiitiko chino, hapana chimwezve Kudya hakusi zvakakodzera.

The Hurongwa zvinosanganisira kurovedza 12, kurovedza tsandanyama ose muviri, kusanganisira tsandanyama chiso. Panzira, vane zita yepakutanga chaizvo, semuenzaniso, "katsi", "Pretzel", "Diamond", "Seiko", "Side tatamuka" uye vamwe. The kunzwisisa achaita vanofanira kuita zuva rimwe nerimwe, panguva imwe chete kuva nechokwadi kuita rinokosha kufema kurovedza.

Ngatione chii zviitwa kufema uremu Bodyflex kuti vakawanda kushandisa yoga. The gadziriro iri nyore chaizvo, chete vanofanira mukudzidzire Nokufema nzira shanu:

1. kunonyanyisa nepose kuti exhale ose mhepo achishandisa muromo.
2. Itai kukurumidza uye unopinza yaunodya wokufema mhino. Ari kunge ruzha.
3. Zvakare, exhale kubudikidza muromo, asi zvino vane simba nokushandisa diaphragm. Nemuromo wakashama zvikuru apo.
4. Zvino unofanira kubata mweya wako uye kuverenga kusvika gumi, ukuwo mudumbu retracted.
5. Uye zvino kufaranuka tsandanyama dzako ufuridzire zvakadzikama.

Fema akatsvaka chete kuburikidza mhuno, uye exhale kubudikidza muromo anogara chete.

Pane contraindications kuti kufema kurovedza. Practice unoratidza kuti pane. Zvisinei, mamiriro ezvinhu ane vavengi vashomanana nharo kuti kunonoka mweya exhale chokwadi, okisijeni kushayiwa, uye utano. Zvisinei, kufema kurovedza uremu Bodyflex akatobatsira vanhu vazhinji, uye kwete chete uremu asiwo kuvandudza muviri. Uye uwandu mafeni dzaro dzinowanda ose gore.

jimunasitikisi tszyanfey

No zvishoma kunakidza uye vokuChina kufema zviitwa uremu, izvo zvinoita kuti kuderedza uremu nokukurumidza ne 3 chete mhando kurovedza. Muchiitiko chino, uchishandisa jimunasitikisi tszyanfey anogona kuramba optimum uremu kwemakore akawanda. Sezvineiwo, shoko "tszyanfey" rinoreva "kurasikirwa mafuta."

Wokutanga muviri, wave, kubvisa kunzwa nzara, kushandisa Frog Lotus uye normalize muviri, kuderedza kuneta, kutsungirira zvimwe zvirwere uye kuramba utano.

Wave maekisesaizi rinoitwa avete shure kwako, nemabvi enyu hwakakungwa, tsoka akaisa pasi. Imwe ruoko akarara pamusoro dumbu rake, mumwe - pamusoro pachipfuva. Kuita mweya-kudyisa, dumbu panguva iyoyowo Anodzokera Shure pamusoro nedzinovengwa nekusiyana, zvakakodzera kudza mudumbu, chipfuva uye kuzochera. Normal kufema mutinhimira, unofanira kuita 40 kwakakwana (kutora mweya) zvinogara.

Exercise Frog kuita akagara pachigaro. Kubvisa pfungwa, kuzorora uye kufema mumhino, pavanoteka mhepo mupfungwa mudumbu. Zvadaro, zvishoma nezvishoma uye nyore exhale achishandisa muromo, dumbu saka inova nyoro uye akarega. Panoperera nedzinovengwa -oma 2 seconds. Zvakare, kutora mweya. Chinhu chikuru dzose nguva kuongorora mhepo izere mudumbu. The muviri rinoitwa kwemaminitsi 15 kaviri pazuva.

Exercise Lotus ine 3 nzendo. Wokutanga ndiye chiedza uye mweya refu kuti iwe chete kudzora. Muchiitiko chino, haifambi zvikuru kana bhokisi kana dumbu. At wechipiri pavaipfuura musingadi kudzorwa yenyu yokufema, Chimboedza kuti anyarare, mvere uye zvakadzika. Panguva Danho rechitatu here kudzora kufema, haufaniri kuteerera mutinhimira ake uye kudzama, chete kutarisa kwaari. migove miviri yokutanga anoteererwa ose 5 maminitsi, wechitatu - maminitsi 10.

Pasinei sokuti nyore, kufema muchiitwa zvamugere vanobudirira uremu tszyanfey. Iye, kufanana zvose hurongwa, zvinoda unyanzvi, kutsungirira uye kakawanda. Exercises hazvigoni aitira ropa mushure chero kuvhiya kupindira (mukati 3 months). Vanhu vane chakakomba chisingaperi zvirwere kuwedzera nguva uye kusimba kurovedza zvinofanira kuva zvishoma nezvishoma.