Kukankhira akuluakulu ndi mawondo - njira zothetsera kukumana Chaturanga

oyamba kwambiri Ashtanga anati yoga ndi chilakolako ndi chete nsanje ophunzira zapamwamba, zikuuluka mu Chaturanga Dandasane kwa nthawi yaitali ndi maloto za minofu chomwecho amphamvu.

Chinsinsi ndi losavuta: muyenera kuyamba ndi Baibulo losavuta kumva zofooka kuphunzira, choncho kufinya kwa mawondo ake - Njira. Zidzakhala wapakatikati pakati Ashtanga Namaskar (kaimidwe eyiti thandizo mfundo), ndipo ambiri mwachindunji chaturanga. Komanso, njirayi ndi oyenera anthu achikulire amene akufuna kukhalabe zolimbitsa thupi kochepa, chokumana ndi matenda kapena kuvulala, koma sindikufuna kutenga yopuma makalasi.

Kodi minofu magulu kugwirizana?

Ntchitoyi umakhudza magulu minofu lomwelo, ndipo iyo ndi miyendo molunjika, analimbitsa chabe chiwerengero katundu minofu stabilizers makungwa ndi ntchafu. Pali maganizo olakwika kuti Kankhani akuluakulu ndi mawondo kanthu koma ntchito dzanja musataye. Ndipotu zinanso zambiri:

• minofu yaitali kumbuyo ;
• pectoral ndi deltoid kutsogolo;
• triceps;
• atolankhani;
• ntchafu minofu, makamaka quadriceps ndi atitsogolere;
• tendons ang'ono ndi zimfundo manja;
• thako wamkati ndiponso pantchafu minofu.

malo kunyumba

Kugwada pansi, anthuwo m'lifupi pachikhatho cha (ena m'lifupi mafupa a chiuno, amene ndi zolondola), makhwatha kuika pansi m'lifupi zimfundo phewa ndi kukonza wogawana pa mapewa a woimbayo wake. Pakuti Kankhani akuluakulu tingachipeze powerenga kalembedwe wa Chaturanga zala imatsogoleredwa patsogolo, elbows molunjika. Nkofunika kumva zowawa za manja ndi thupi, koma osati enclose ndi elbows pansi thupi. Oyima ili m'lifupi bondo ndi kusiya pansi pa nthawi ya mapini nayenso. Kodi kuchita Kankhani akuluakulu?

Pansi preload beseni lokha amatsogolera fupa obisika kwa m'michombo, kuti kumangitsa m'mimba kuti compress ndi matako ndi kuchepetsa kumbuyo kusunga lathyathyathya unakhota elbows pa inhalation. Monga inu kutulutsa, limbitsani manja anu, inu amaiwongola mwendo wanu, pom'ng'amba mawondo ake pansi. Kachiwiri, kubwerera maondo anu pansi, weramitsani mikono - ndi zina zotero.

Pamene Kankhani akuluakulu ndi mawondo mwakamodzi analimbikitsa kukhotetsa dzanja theka la zotheka, osati kutsegula minofu kwambiri ndi kumva gululi, ndiye ngati kugwa osokoneza pansipa, pamene mosamalitsa kuonetsetsa kuti masokosi anali pansi, nsana wake linali lathyathya ndi mutu pansipa mapewa kumira asapembedzere. Aliyense njira zichitike mpaka khama wotsiriza zotheka, kubwereza oposa atatu muyenera kuchita pamene ankatsatira kutsatira malo olondola a thupi.

Kodi kulabadira?

Zonse kankhani akuluakulu - kuchokera mawondo kapena miyendo molunjika - kufunika wogawana kugawira thupi pa mfundo thandizo, ndiye zimfundo dzanja si lomwa ndi tayala msanga. Komanso, ngati anachita molakwika Flex kumbuyo ndipo amapita katundu cholakwika pa msana, ndi kuti Mulimonsemo sayenera kuloledwa. chifukwa samatha msana muyenera amatsatira mzere wolunjika, pamwamba ayenera akukumana patsogolo ndi mafupa a chiuno - prim ndi kusaiwala kupuma, kupuma - Kodi maziko a gululi. Musaiwale kuyan'ana nkhope - minofu nkhope kuti Usatong'olere Sikuti.

Zotsatira anakhumba

Chiwerengero cha Kankhani akuluakulu ndi mawondo kukwaniritsa chizindikiro 8-10, mungathe chitani siteji yotsatira: ntchito ndi miyendo molunjika, kuyesera kuti angapo masekondi kukhala ndi manja apangidwe, poona udindo wa m'chiuno ndi mutu - bwino molunjika mzere. M'kupita kwa nthawi, nthawi "zapachikika" kuwonjezeka, ngakhale kupuma pa mphindi ino.

Podziwa kuti kupambana ndi mwachindunji njila kwa khama, pofuna kupeza amphamvu ndi wokhalitsa thupi liyang'anire kukhulupirika kwa ndondomekoyi. Zotsatira - chinthu chamtengo wapatali Chaturanga Dandasana sadzakhalanso ngati kanthu transcendental ndi momvetsa patali. A thupi mwamtendere ndi wokongola adzatsimikizira kulondola njira.