Angabweretse wa mphaka: ntchito ndi ntchito zida

Yoga lakonzedwa ngati mchitidwe chilengedwe cha machiritso kwathunthu m'thupi la munthu. Aliyense mchitidwe iwo ukuchita dongosolo inayake limba. Thandizeni ndiyotani pakuchotsa kulongolola kupweteka kwa msana, kupindika msana, kapena kupewa matenda osachiritsika chimbale akhoza ke mphaka. Mu anati yoga, amaona mmodzi wa zophweka kwambiri, napempha palibe isanafike zinthu maphunziro. Bwino ndi chinthu ndi luso lake kukhazikitsa.

Cholinga cha asanas ndi

Pamene anakhala nthawi yaitali mu wakhala malo kapena osasamba olimbitsa thupi kawirikawiri amadwala kaimidwe ndi minofu ya anthu kubwerera. Chifukwa ndi ululu, kusapeza zowawa maonekedwe.

Cat angabweretse amathandiza kuthetsa ndi ululu msana, kuwonjezeka kusinthasintha ake. Pa kuphedwa kwa zosavuta anatambasula kugwedeza amapezeka extensor ndi flexor minofu ya kumbuyo, wabwinobwino magazi ndi minofu zakudya oxygen. Kumawonjezera kamvekedwe chonse, pali zotsatira rejuvenating. Angabweretse amphaka amagwiritsidwa akulimbana ndi kukokana pa msambo mu akazi. Komanso, ziwalo kulandira "kutikita" ndipo kumalimbitsa minofu m'mimba.

Posachedwapa, akatswiri amanena kuti chachikulu phindu zabwino ndi pakati mphaka kaimidwe mu trimesters lachiwiri ndi lachitatu. Iwo amachotsa kuchulukana mu akazi mu mmunsi mwa thupi ndi kupuma movutikira, amawathandiza kupuma, kumaonjezera olowa zoyendayenda, kukonzekera mkazi yobereka mosavuta. Bwerezanonso pogwiritsa adzakhala zothandiza postrodovoy nthawi kuti ntchito za minofu m'mimba.

njira ntchito

dzina lina mphaka angabweretse - mardzhariasana. Njira ndi wosavuta.

• Kuyambira malo - miyendo inayi. Pa nthawi yomweyo maondo anu basi pansipa mfundo m'chiuno, manja - pansi paphewa. The kumtunda kwa phazi ndi pansi, zala wonena. M'pofunika kukonza malo pa zomwe kulemera ndi wogawana anagawira pa thupi ndi kukhala zokhotakhota zachilengedwe a msana.
• Pa zachifalansa unakhota kumbuyo, pachifuwa anaweramuka. Maso imatsogoleredwa oposa, mutu wake umafika coccyx lapansi. M'pofunika kuonetsetsa kuti m'chiuno ndi manja kukhala perpendicular pansi ndi elbows - anaweramuka.
• Monga inu kutulutsa, weramitsani kumbuyo. Msana ndi anakoka, minofu m'mimba ndi omangika, maso pa maondo ake, chibwano ndi akutambasula iwo. Elbows molunjika, m'chiuno ndi manja perpendicular pansi.

Asana ntchito mungoli zazikulu kapena mosalekeza kwambiri kupuma. chiwerengero cha kubwereza anatsimikiza payekha (kwa nthawi 10 40 pa chithandizo). Komabe, pakati pa kudzoza ndi atapita mukhoza kupanga yaing'ono kupuma kuchedwa (3 10 masekondi). Pa mphindi akhoza anamva bwino kwambiri mmene kaimidwe pa thupi la munthu.

Cat angabweretse kwa amayi apakati pa trimester lachitatu kumaphatikizapo iyeyo elbows lapansi. kupuma mfundo kanthu ali yemweyo. Mkono Sikuti kukhala perpendicular pansi. Kusintha malo a chigongono ali pati osiyana ndi dera katundu.

ayamikira

• Muyenera kuchita asana pa mphasa wapadera kapena mphasa mphira.
• Nthawi yabwino makalasi - m'mawa kapena madzulo. Mbali yoyamba ndi lalikulu zochangamutsa pambuyo tulo, wachiwiri - kuchotsa maganizo patapita tsiku wotanganidwa. Mu mchitidwe m'mawa akuthamanga kwa ola limodzi pamaso chakudya madzulo - awiri ndi theka maola chakudya.
• Kupuma ndi zosalala, chakuya, popanda jerks. Pakuti zenizeni kwambiri kuyenda ndi ulamuliro akhoza kutseka maso anu. Cat angabweretse mokwanira khola, kotero imeneyi si adzitaya wa mgwirizano.
• Pofuna kuchita zakuya ufa mu msana kapena kupinda, n'zotheka kuti muzione kuti munthu anaika dzanja pa nsana wanu kapena m'mimba, amene mukufuna kusiya.
• Amayi oyembekezera sayenera kugwira kuchita zinthu motsogoleredwa ndi mlangizi. iye yekha akhoza oyendetsa za kufalitsidwa katundu. Ndipo basi makalasi pamafunika kukaonana ndi dokotala.

contraindications

Ngakhale omasuka ndi chitetezo ntchito, mphaka angabweretse akadali zofooka mu ntchito.

Izi makamaka choipa kumbuyo, amene salola flexion kwambiri ndi kutambasuka kwa msana. Pakuti kuvulala kwa khosi ndi si koyenera kukhala odzipereka ndi mardzhariasany ntchito. Komabe, pali buku popanda kulolerana wa khosi mu ndondomeko kukhazikitsa. Angabweretse mphaka mu nkhani iyi ikuchitika malinga ndi malamulo a kupuma ndi zochita zokha mutu amakhalabe mu malo koyamba (maso amalandira pansi).