Ibicuruzwa bisobanura
Ibyingenzi bine byingenzi bya Yoga kubuzima bwiza
1. Shimangira Urufatiro Rwibanze no Kongera Igenzura ryumubiri
Yoga yibanda kumyitozo ya asana, ikora neza mubice byingenzi nka transvers abdominis na imitsi yinyuma yinyuma binyuze mu kugoreka, kurambura, kuringaniza, nizindi ngendo zubaka umusingi uhamye wumubiri. Bitandukanye n'amahugurwa gakondo yibanda ku gushimangira imitsi yaho, yoga ishimangira guhuza imitsi ihuza - imitsi yimbitse ya stabilisateur ikora ubudahwema kugirango ibungabunge asana, itezimbere cyane uburinganire, ubworoherane, hamwe no kugenda hamwe. Byaba ihinduka ryibanze mugihe cyo guswera cyangwa guhuza ingingo mugihe wiruka, ubushobozi bwibanze bwateye imbere binyuze muri yoga bishyigikira ibikorwa bitandukanye byimyitozo ngororamubiri kandi bigabanya ibyago byo gukomeretsa siporo biterwa nubusumbane bwimitsi.
2. Kugabanya umunaniro wamahugurwa no kwihutisha gukira kumubiri
Kohereza - imyitozo yo kubabara imitsi no guhagarika umutima ni ibibazo bisanzwe, yoga ikemura neza binyuze muburyo bwo kurambura no guhumeka. Intego ya asana irambuye iruhura imitsi ikora cyane, igabanye aside ya lactique, kandi igabanye imitsi. Ihujwe nubuhanga nko guhumeka munda hamwe no guhumeka neza kwizuru, yoga itera umuvuduko wamaraso no gutanga ogisijeni, bifasha umubiri kuzuza imbaraga vuba. Byongeye kandi, asana igarura (nka Pose yumwana na Corpse Pose) igabanya urugero rwa cortisol, bikagabanya imihangayiko yumubiri kuva mumahugurwa akomeye - no gutegura umubiri kugirango ukore neza mumyitozo izaza.
3. Huza ibihugu byumubiri nibitekerezo kugirango uhitemo neza imikorere myiza
Yoga ishimangira "ubumwe bwumubiri nubwenge." Muguhuza umwuka hamwe ningendo, bifasha abimenyereza kuguma bahari, kugabanya amaganya no kurangara mugihe cyimyitozo ngororamubiri. Mu myitozo yimbaraga, imitekerereze yibanze yongerera ubumenyi imitsi, kuzamura ireme ryamahugurwa; mu myitozo ya Cardio, guhumeka neza guhumeka byongera kwihangana no kongera imyitozo. Byongeye kandi, gutekereza guterwa binyuze muri yoga bituma abantu bumva neza ibimenyetso byumubiri wabo, bakirinda gukabya no kugera ku ntego nziza zo kwinezeza binyuze muburyo bwiza bwo "gukora no kuruhuka." Irakwiriye cyane cyane gahunda ndende - gahunda zamahugurwa nko gutakaza ibinure no gushiraho umubiri.
4. Guhuza ibikenewe bitandukanye no kwagura imipaka yubuzima bwiza
Yoga idahwitse ituma yuzuza uburyo butandukanye bwo kwinezeza no guhuza ibikenewe mumatsinda atandukanye. Kubatangiye, yoga ikora nkibintu byinjira byinjira muburyo bwiza, ukoresheje asanasi nkeya - kugirango ikangure imikorere yumubiri nimbogamizi zo kugenda. Kubakunda imyitozo ngororamubiri babigize umwuga, ikora nkigikoresho cyo guhugura umusaraba - kugirango yishyure kubura guhinduka mumyitozo yingufu no gukumira imitsi. Ku barwayi basubiza mu buzima busanzwe cyangwa abafite ibyiyumvo bihuriweho, yoga asana yoroheje ituma imitsi ikira imbaraga hamwe namahugurwa yo kugenda mugihe arinda ingingo. Byongeye kandi, yoga ntisaba ibikoresho bigoye kandi irashobora gukorerwa murugo, mumikino ngororamubiri, hanze, cyangwa ahandi hantu, bitanga ihinduka ryinshi kandi rirambye kumyitozo ngororamubiri.
Ibikoresho bya Pilates:
Ibikoresho bya fitness ya Pilates nigikoresho cyamahugurwa yabigize umwuga yateguwe ashingiye kumahame shingiro ya Pilates "Kugenzura, Core, Umwuka, na Precision." Binyuze mukurwanya kugenzurwa, inkunga itajegajega, hamwe ninzira nyabagendwa zingana -, igera kumikorere yimitsi neza, kongera imbaraga zingenzi, no gukosora umubiri. Bikwiranye nibikenewe bitandukanye - kuva abitangira kwinjira kugeza iterambere ryumwuga, no kuva kumubiri wa buri munsi kugeza mumahugurwa yo gusubiza mu buzima busanzwe - ikoreshwa cyane mumikino ngororamubiri yubucuruzi, sitidiyo yimyitozo yumuntu ku giti cye, ibigo nderabuzima, hamwe na sisitemu yo kwinanura murugo. Hano haribisobanuro birambuye bivuye mubice bine byingenzi: ibikoresho byingenzi gutondekanya ibikoresho, amahame yo gushushanya, ibyiza bikora, hamwe nibisabwa:
I. Ibikoresho by'ingenzi Ibyiciro & Ibyingenzi
1. Uvugurura:Imiterere y'ibanze:
Igizwe nigitanda cyo kunyerera, sisitemu yo kurwanya amasoko, umurongo wamaguru, udutugu twigitugu, imikono, nibindi bice. Ikadiri ikozwe mu cyuma kinini - imbaraga, hejuru yigitanda cyo kunyerera gifite ibyuma byicecekeye, kandi amasoko atanga urugero rwinshi - urwego rwo kurwanya urwego (ubusanzwe urwego 3-5), bigatuma ubukana bwokwiyongera cyangwa kugabanuka ukurikije amahugurwa akenewe.
Imikorere yibanze:
Binyuze mu guhuza imbaraga zo kunyerera ku buriri no guhangana nimpeshyi, ituma imyitozo itomoye yuzuye - imitsi yumubiri. Ifasha ingendo nko kurambura ukuguru, gutembera kwimbere, no kurambura umugongo, byibanda ku kongera imbaraga zifatika, kugenzura imitsi, no guhuza ingingo mugihe bigabanya ingaruka zifatika, bigatuma bikwiranye nabantu bingeri zitandukanye.
Ibikurubikuru:
Ubwoko bumwe bwubucuruzi bushigikira uburiri bwo guhindura no kwagura ibikoresho. Murugo - koresha verisiyo ifata igishushanyo mbonera, gikubiyemo 0.8-1.2㎡ gusa yubutaka bwo kubika byoroshye.
Imbonerahamwe ya Trapeze:Imiterere y'ibanze:
Yubatswe ku cyuma gihamye, gifite ibikoresho byo hejuru ya trapeze, gari ya moshi zo ku mpande, amasoko y'amasoko, amaboko, amaboko y'amaguru, n'ibindi bice. Ikadiri ifite umutwaro - ifite ubushobozi burenga 300kg, hamwe nindobanure nziza yimvura kandi igashyigikira inzira nyinshi -.
Imikorere yibanze:
Gukomatanya imyitozo yingufu hamwe namahugurwa yimyitozo ngororamubiri, ituma kurambura guhagarikwa, guhuza ibice, hamwe nizindi ngendo zinyuze muri trapeze kugirango ukomeze ibitugu, umugongo, intangiriro, hamwe nitsinda ryimitsi yo hepfo. Kuruhande rw'uruhande n'amaguru bifasha ubufasha mu kurambura umugongo, ibikorwa byo mu kibuno, no mu yandi mahugurwa, kunoza neza ibibazo by'imyanya nk'ibitugu bizungurutse, igituba, na pelvic tilt.
Ibikurubikuru:
Ukungahaye ku bikoresho (harimo imirongo irwanya, imikono, amaboko y'ibirenge, nibindi), ishyigikira imyitozo myinshi - (guhagarara, kwicara, supine, nibindi). Mubihe byubucuruzi, bikunze gukoreshwa nkibikoresho byibanze kuri - kuri - ubuyobozi bumwe bwihariye nabatoza ku giti cyabo.
Intebe ya Wunda:Imiterere y'ibanze:
Intebe yoroheje kandi ihamye - nk'imiterere, ifite ibikoresho bishobora guhinduka, ibikoresho birwanya amasoko, hamwe n'intoki. Inguni ya pedal hamwe nimpagarara zimpeshyi zirashobora guhinduka kuburyo bworoshye, hamwe nuburemere rusange (hafi 15-20 kg) kugirango byoroshye kugenda.
Imikorere yibanze:
Kwibanda ku mbaraga zo hasi, kugenzura ibyingenzi, no guhugura imyitozo, ishyigikira ingendo nko gusunika pedal, kuzunguruka mu rukenyerero, no kuraro. Ikomeza cyane cyane imitsi ya gluteal, imitsi yibibero byimbere ninyuma, hamwe nimitsi yimbitse, mugihe itezimbere uburinganire bwumubiri hamwe no guhuza imitsi.
Ibikurubikuru:
Gereranya mubunini (hafi 60 × 40 × 50cm z'uburebure, ubugari, n'uburebure), nta kwishyiriraho bigoye bisabwa. Birakwiriye kuri bito n'ibiciriritse - sitidiyo nini hamwe na fitness yo murugo, nigikoresho cyiza cyo kuzamura imirongo yo hepfo no guhagarara neza.
Ibyiza Byimikorere
Gushushanya neza & Gushushanya imitsi:
Binyuze mu gukora neza imitsi hamwe namahugurwa ahoraho yo kurwanya, ashimangira neza imitsi yibanze, imitsi yigitugu ninyuma yinyuma, hamwe nimirongo yo hepfo, bigatera kunanura imitsi no kwegeranya amavuta. By'umwihariko yibanda ku bice by'ingenzi nk'ikibuno, inda, ikibuno, n'amatako, bigera ku ngaruka zo "gushushanya".
Gushimangira Ibyingenzi & Gutezimbere Imyifatire:
Kwibanda kumahugurwa yibanze yo gutuza, byongera imbaraga mumitsi yimbitse ya stabilisateur nka transvers abdominis na erector spinae, ikosora imyifatire mibi nkibitugu bizungurutse, hunchback, na scoliose, kandi itezimbere uburinganire bwumubiri hamwe nuburanga bwiza.
Hasi - Ingaruka zo gusubiza mu buzima busanzwe no guhuza n'imihindagurikire y'ikirere:
Nuburyo bworoheje bwo kugenda no kugenzura ibishushanyo mbonera, bigabanya ingaruka zifatika. Irashobora gukoreshwa kuri post - gusubiza mu buzima busanzwe imvune (urugero, disiki yo mu mutwe, gukomeretsa kw'ivi), gusana imitsi nyuma yo gusana imitsi, no gufata neza imitsi ku bageze mu za bukuru, bitanga agaciro k’amahugurwa no gusubiza mu buzima busanzwe.
Gutezimbere Imitsi & Optimized Sports Performance:
Ishimangira "imbaraga zigenzurwa no kubyara imbaraga," iteza imbere imitsi ihuza imitsi hamwe no guhuza imitsi. Irashobora gukoreshwa nk'umusaraba - igikoresho cyo kwitoza kwiruka, imyitozo yimbaraga, imbyino, nindi siporo, kuzamura imikorere muri siporo no kugabanya ibyago byo gukomeretsa siporo.
Ubwiza & Umutekano
Ibikoresho byumwuga bya Pilates byujuje ubuziranenge mpuzamahanga. Ikadiri ikozwe murwego rwo hejuru - ubuziranenge bwa Q235 hamwe nifu ya - ingese yometseho - hejuru yububiko. Sisitemu yo kurwanya amasoko ikorerwa ibizamini 100.000 kugirango irebe igihe kirekire. Ibice bihura numubiri wumuntu bikoresha sponges yangiza ibidukikije hamwe nigitambara kitanyerera -, kitari - uburozi kandi kitagira impumuro nziza, cyujuje ibyemezo bya RoHS. Ibikoresho byubucuruzi mubisanzwe bitanga garanti yimyaka 1 - 3, mugihe urugo - gukoresha verisiyo zitanga ubuzima bwawe bwose. Ibikoresho byangiritse birashobora gusimburwa kubuntu kugirango ukoreshe igihe kirekire.
Nkumwe mubakora umwuga woga hamwe nabatanga ibicuruzwa mubushinwa, turangwa nibicuruzwa byiza nibiciro byapiganwa. Nyamuneka humura kugura yoga ihendutse kugurisha hano muruganda rwacu. Twandikire kuri serivisi yihariye.