Kusundira kupota nemabvi - nyore nzira kunosangana Chaturanga

beginners Most muna Ashtanga jooga pamwe paruchiva uye akanyarara negodo pa chamber vadzidzi, anenge Chaturanga Dandasane kwenguva refu uye hope pamusoro chete simba netsandanyama.

The chakavanzika nyore: unofanira kutanga nyore shanduro dzokudzidza utera, saka Kudzvinya kubva pamabvi ake - yakanakisisa kuzvipedza. Zvichava zvenguva pakati Ashtanga Namaskar (mamiriro sere rutsigiro pfungwa), uye vazhinji zvakananga chaturanga. Uyewo, pfungwa iri rakakodzera nokuti vanhu vakura vanoda kuramba kurovedza muviri kwenguva refu, uye simba nehosha kana kukuvara, asi havadi kutora yokumbozorora makirasi.

Mapoka api tsandanyama vari kwakashanda?

Chiitwa ichi chinobata anenge chete mapoka tsandanyama, uye kuti vane ngaatarire makumbo, zvakasimbisa chete akaderedza mutoro pamusoro tsandanyama stabilizers nemakwati nezvidya. Pane zvisizvo kuti kusunda kupota nemabvi chinhu asi basa ruoko regai kupa. Kutaura zvazviri, zvakawanda zvinobatanidzwa:

• refu tsandanyama of shure ;
• pectoral uye pamberi deltoid;
• triceps;
• muchina;
• pechidya tsandanyama, kunyanya quadriceps uye vatungamirire;
• nemarunda diki uye mapfundo maoko;
• buttock uye yomukati rinosimudzwa tsandanyama.

musha nzvimbo

Gwadama, vachiisa navo upamhi muchindwe (vamwe akaisa upamhi chiuno, riri dzakarurama), michindwe akaisa pasi upamhi pamafudzi mapfundo vatange zvakaenzana pamusoro pamafudzi ake pamaoko. Nokuti klassiske achapesana-ups manyorero Chaturanga minwe rinotungamirirwa mberi, emaoko ngaatarire shure. Zvakakosha kunzwa kubatwa maoko uye muviri, asi kwete komberedza kuti emaoko pasi muviri. Kumira dziri pamusoro upamhi ibvi uye kusiya uriri panguva curls. How kuita kusunda kupota?

Under preload dhishi pacharo, kutungamirira pubic mapfupa kusvikira guvhu, kuti sungisa mudumbu kuti dzvinya pamagaro uye tikarega shure ukaramba sandara vanobwembura emaoko panguva inhalation. Sezvaunoramba exhale, ruramisa maoko ako, unogona kutwasanudza gumbo rako, achibvambura mabvi ake pasi. Zvakare, Dzoka mabvi ako pasi, vanokunga maoko - uye zvichingodaro.

Apo kusunda kupota nemabvi panguva akakurudzira zvakabaya ruoko hafu zvichibvira, kwete vapinze tsandanyama rakawandisa uye kunzwa sangano, zvino sezvo muropa nokuwa pazasi, apo mukanyatsochengeta nechokwadi kuti masokisi vaiva pasi, musana wake wakanga sandara uye musoro pasi pamafudzi kunyura havafanire. Mumwe kusvika kunoitwa kusvikira pakupedzisira zvinoita kuedza, repetitions kupfuura vatatu haufaniri kuita apo kunyatsochengeta kutevera yakarurama nzvimbo muviri.

Chii chinofanira kuteerera?

All kusunda kupota - kubva pamabvi kana yakarurama makumbo - vanofanira zvakaenzana kuparadzira uremu muviri pfungwa kutsigirwa, ipapo chiningoningo majoini asina migweje uye vanoneta nokukurumidza. Uyewo, kana akaita isiri flex shure uye anoenda mutoro zvakaipa pamusoro nomuzongoza, uye kuti chero mhosva havafaniri kubvumirwa. nokuti musana traction unofanira kunyatsofunga kutevera yakarurama mutsetse, pamusoro zvinofanira akatarisa mberi uye chiuno - prim uye musakanganwa kuti kufema, kufema - ndiyo nheyo racho. Musakanganwa kuongorora chiso chedu - tsandanyama dzechiso kuti kunotadzisawo haisi zvakakodzera.

hunokwanisa mugumisiro

Kana kuwanda kusunda kupota nemabvi kusvika mavanga 8-10, unogona mberi unotevera Danho: kushanda yakarurama nemakumbo, kuedza kuti vaviri mumasekonzi kugara akapeta maoko, vachiongorora nzvimbo muchiuno uye musoro - yakajeka yakarurama mutsetse. Over nguva, nguva "rakaturikwa" kuwedzera, kunyange kufema panguva ino.

Kuziva kuti kubudirira ndiwo Proportional kuti kuedza zvakananga, achida kuti awane simba uye tichitsungirira mumuviri kuchaita kuongorora kuvimbika kwacho. Izvi - a ndaviga Chaturanga Dandasana haangazodzingi sokuti chinhu transcendental uye inorwadza pasigasvikirwi. A rakapfava uye yakanaka muviri achasimbisa Kururama munzira.