Ukuzivocavoca ngokuthi "Ingwenya": ukuqeda ubuhlungu emuva

Isethi umzimba ngokuthi "Ingwenya" ngoba umgogodla yakhiwa ayisishiyagalolunye okuhlukile umzimba esonta ngezimo ezahlukeneyo ezahlukene nezinyawo nezintende amalungiselelo eziklanyelwe ukuvimbela futhi aphathe izinkinga of the system zemisipha (ikakhulukazi yomgogodla), massage izibilini ukukhululeka ubuhlungu kusuka emuva imisipha okhalo. It wazakhela Udokotela Weqolo e-Australia ngenxa kokuma icala ahlanganyele ezicini yomgogodla we ingwenya, okuyinto engazange adalulwe ukugqwala futhi ukusonteka.

Le nqubo iyatholakala kubantu zanoma iyiphi iminyaka futhi ukulolonga umzimba, akudingi isikhala esiningi noma imishini ekhethekile: nje ingubo mncane noma ingubo, sidindilize.

Kwezinye izimo, umsebenzi

Isethi umzimba ngokuthi "Ingwenya" ngoba umgogodla kuboniswa ngenxa zimpawu ezilandelayo kanye pathologies:

• ngesikhathi sciatica wesibeletho kanye lumbar;
• zokugula sacral;
• osteochondrosis;
• hernia intervertebral futhi protrusion.

Futhi-ke asetshenziselwa imisipha spasm we lumbar kanye ukhalo, le piriformis imisipha syndrome, khona imihlola zastoynyeh kwezitho okhalo neziyaluyalu we wokugaya ukudla futhi kuso. Ake sibheke indlela yokwenza lo msebenzi.

izici ukusebenza

I ngokucacile of ngokuthi "Ingwenya" ukuzivocavoca ukuze Ukujikeleza Helical yomzimba lapho ikhanda ivuliwe ohlangothini olulodwa, futhi izinyawo umcengezi kwenye, ngokufanele, kwenza ukusonta emgogodleni.

Umthetho main - ukulalela imizwa yakho, ukugwema ubuhlungu acute nokunyakaza ebukhali kakhulu. Akufanele ngokushesha enze amplitude enkulu ukunyakaza, kuye kudingeke ukuba banikeze umzimba ukujwayela ukuxoxa. Zonke ukwenziwa ezimazombe 8 (ezine ohlangothini ngalunye), ne imizuzwana mayelana 3-4 kufanele kuhlale kokungathembeki yokuma elisontiwe.

Uhlobo ngalunye umsebenzi ngokuthi "Ingwenya" ukuze kwenziwe kancane ngokucophelela, ubukele ukuphumula ezicubwini traction. Ukuphefumula kufanele kube ngakuthathu, isikhathi eside futhi ngokusebenzisa ekhaleni. Esikhathini isikhundla sokuqala kufanele ephefumulwa, futhi ngesikhathi ukunyakaza - umoya.

Ngaphezu kwalokho, kutuswa ukwenza umzimba esiswini esingenalutho. Kubalulekile kakhulu ekupheleni zonke izikhathi kuyadingeka ukwenza ukuma zokuzilibazisa - nje amanga emuva yakho nge izingalo ngqo nemilenze uvale emehlo ngenkathi ephethe zonke izicubu zomzimba esimweni esikhululekile ngokuphelele.

№1 block

Kulesi uchungechunge umsebenzi ngokuthi "Ingwenya" senziwa ivolumu • Linanincane lesikhatsi:

1. Ukulala kwakhe emuva - imilenze ngqo, ngaso ububanzi ehlombe ngaphandle, izandla ukubeka eceleni ukuze yakha umugqa owodwa - ukwenza uphendulela isidumbu sakhe uhlangothi, futhi inhloko - kwenye.
2. Ukuqala isikhundla kuyafana, kodwa esithendeni ngonyawo olulodwa ukugqoka iminwe nezinye, qiniseka ukuthi isikhundla izinyawo ngenkathi ugcina umzimba ithuba.

№2 block

Lapho umsebenzi "ingwenya" ezingeni lesibili, ngezinga okungenzeka ngalo, ngesikhathi nenkanuko edlulele iphuzu misa isikhashana inspiratory for 4-8 imizuzwana:

1. I ngamadolo imilenze bent yakha i-engela 90 °. Iqakala umlenze owodwa ngesikhathi amanye amanga phezu kwedolo nomzimba izimisele futhi ukhalo uphendulela in oluyi. Kufanele kuqashelwe uma kukhishwa emahlombe futhi izingalo abangu uvalwe bezama phansi.
2. Imilenze ibheke emadolweni futhi ibekwe ebanzi kuka ububanzi ehlombe. Ngaphandle kokuthatha izinyawo zakhe phansi, futhi kuphela babadedisela, ukwenza U-turn isiqu kanye ukhalo nganxanye, futhi inhloko - kwenye. Uma kuvela ukuthi umlenze, okuyinto eduze phansi, ngokuphelele uwe.

block №3

Izinga lesithathu yinkimbinkimbi umsebenzi "ingwenya" umhlane, okuyinto kuvunyelwe eside, komunye ngomzuzu nenkanuko edlulele ngesikhathi senguquko enikeziwe induduzo yangaphakathi simiswe ngalendlela lelandzelako:

• Imilenze ibheke emadolweni i-engela 90 ° noma kancane amathanga emikhulu uvalwe ndawonye, izinyawo emoyeni namadolo zifana kuya umugqa emalungeni hip. Yenza uphendulela umzimba wakhe ukuze okhalweni lwakhe aqhubeka eguqé engela futhi ngobumnene yalala emhlabathini (uma kungenzeka). Akuvunyelwe ukwenza ukunyakaza kungazelelwe noma ongalawuleki umlenze iconsi phansi.
• Isimiso esifanayo zoMthetho izinyawo ezihambayo, kodwa endaweni ekupheleni ukuqondisa umlenze, esemgwaqweni ngenhla futhi ukuzama isandla sakhe ukuba uthinte eseduze, ungase futhi nginikeze kancane zidonsa Sock phezu ngezinyawo.
• Kwesokudla unyawo ukugoqa kancane izimisele umlenze kwesokunxele ukuze umzimba lonyawo lwakhe lokunene Ubanjwe ku-shin ngakwesokunxele (e-yoga isikhundla libizwa garudasanoy izinyawo). Yenza ithuba kwesokunxele ukhalo, waze amplitude noma emizweni. Uma they are nothile khona kutuswa ukuba aqambe amanga kulesi sikhundla amasekhondi angu-30, umoya kakhulu futhi ngokulinganayo.

umzimba engeziwe ukuthuthukisa ukugeleza kwegazi agudle emgogodleni

Lezi zibhekise nazo ethathwe Hatha yoga umkhuba futhi lwahlolwa ezifundweni eziningi kanye nodokotela, umphumela impumuzo kwemisipha izinhlungu zibe zenzeka cishe ngokushesha! Kuthatha ukuqina nokuvuvukala, ukuphefumula iba ngaphezulu, ngakho la malungiselelo anconywe abantu abanale nkinga yokungadli kahle kwemigudu yokuphefumula kanye izinhlelo zenhliziyo. Isimo main - the Ukwanela kwezinto ukusebenza:

• Ukulala kwakhe isisu sakhe, wadonsa ngesandla ngqo ilungelo entendeni kwesokunxele phezulu nendawo ukuze ehlozini wayelele flat ehlombe umugqa abasenze ngokuhlanganyela, laba ingalo yesibili lehliselwa phansi kanye umzimba, futhi ikhishwa, entendeni up. Umzimba ukuba aqambe amanga ngakwesokunene ukuze ibekwe emgqeni we ingqwababa noma ngezansi, kodwa hhayi ngezansi sternum. Donsa umoya kakhulu, ngokusebenzisa isikhala phakathi izindwani ehlombe, uzama ukugcina kule ndawo ngangokunokwenzeka ngesikhathi ephefumula kudalulwe. Isikhundla ukuba imizuzwana engu-30 kuya umzuzu, uma ukungabi namizwa iminwe kuyoba - ungakhathazeki, njengoba umkhuba kuyenzeka. Uma uphume yokuma izandla ukuhambisa ngokunyakaza isiyingi ngokusebenzisa isikhungo futhi uphumule kanye umzimba phansi 10-20 imizuzwana. Phinda lokhu ngakolunye uhlangothi.

• Ukulala kwakhe esiswini sakho, thatha ngakwesokunene ngakwesokudla bese ucindezela uvalwe ngokumelene obuphelele yonke we izikhali phansi. Kuyinto ngqo, futhi entendeni kuhambisana joint ehlombe. turning ngokucophelela isidumbu esandleni (awusebenzi ukuhambisa!), phenya ikhasi hlangothi nakuloluya ukuguqa yakho, zama ibenze esifubeni, ngokugcina scapula nesiphanga emalungeni ngemuva. Ukubeka amasekhondi angu-30, bese uphumule bese uphinda ngakolunye uhlangothi.