Makogon pamusoro katsi: kushandiswa uye mabasa midziyo

Yoga chakagadzirirwa sechipo zvakasikwa tsika kuti RUBATSIRO RUNOTARISA kuporesa dzemuviri. Nechimwe chine maatomu akafanana nayo chiito pamusoro chaizvo gadziriro kana nenyere. Unobatsira ndichipfeka kubvisa anokakavara musana marwadzo, scoliosis, kana ari kudzivirira chinopedza Disc chirwere rinogona katsi. In yoga, zvinonzi vaiona chimwe chezvinhu nyore, yaingoda hapana asati kudzidzisa zvinhu. Kunyatsoziva chinhu chacho Implementation unyanzvi.

Chinangwa asanas

Kana refu kugara nokugara nechinzvimbo kana kuti kutadza kurovedza muviri kakawanda vanotambura mamiriro uye tsandanyama womunhu shure. Mugumisiro kurwadziwa, kusagadzikana, kutambura chitarisiko.

Cat Makogon kunobatsira kuderedza makakatanwa uye marwadzo ari nomuzongoza, kuwedzera ayo kunzwisisa. Munguva aurayiwe nyore ndichisveerera postures kunoitika extensor uye flexor tsandanyama rimwe shure, ropa kuyerera zvakajairika uye zvinyama kudya kunovaka okisijeni. Anowedzera zvinonyatsorehwa matauriro, pane rejuvenating kushanda. Pose katsi vari kunetseka chinyamunhari chinorwadza panguva kuenda kumwedzi vakadzi. Mukuwedzera, zvomukati vanopiwa "Kukwiza" uye kunosimbisa abdominal tsandanyama.

Munguva ichangopfuura, vanamazvikokota akacherechedza kuti hombe akanaka ukoshi kuti pamuviri katsi mamiriro ari trimesters rechipiri uye rechitatu. Inobvisa kuzara mune vakadzi yepazasi chikamu muviri uye kupfupika mweya, kunodzamisa kufema, kunowedzera vadyi mufambo, vachigadzirira mukadzi nyore kukurukura. Chete muviri achava ndaenda postrodovoy nguva kuti muviri womunhu abdominal netsandanyama.

waivako chidobi

Imwe zita kuti katsi pozi - mardzhariasana. Chidobi zviri nyore.

• Kutanga chinzvimbo - ose mana. Panguva iyoyowo mabvi ako chete pazasi pamagaro mapfundo, maoko - pasi pamapfudzi. Yokumusoro Chikamu rutsoka riri pasi, minwe hunotaura mberi. Zvakakodzera kugadzira nzvimbo panguva iyo uremu iri zvakaenzana dzakagoverwa pamusoro muviri uye kuramba kwomuzvarirwo makakombama ari nomuzongoza.
• On the fema vanobwembura musana, chipfuva anombotwasanudza. Ona akatungamirira kumusoro, musoro wake inosvikira coccyx. Zvakakodzera nechokwadi chokuti muhudyu uye maoko kuramba perpendicular pasi uye emaoko - anombotwasanudza.
• Sezvaunoramba exhale, rerekai shure. The nomuzongoza iri yakadzurwa, ari abdominal tsandanyama vari akasungirirwa, maziso ndee pamabvi ake, chirebvu uye kunosvika navo. Emaoko dzakatwasuka, hudyu uye maoko perpendicular pasi.

Asana anoshanda mune simba kana kuramba yakadzika kufema mutinhimira. Kuwanda repetitions akatsunga nomumwe (kubvira 10 kusvika ka40 muzana kurapwa). Zvisinei, pakati kufemera uye yapfuura chinogona kuitwa diki kufema kunonoka (3 kusvika 10 seconds). Panguva yakadaro nguva inogona akanzwa zvakajeka matambudziko mamiriro pamusoro womunhu.

Cat Makogon kuvakadzi vane mimba rechitatu trimester kunosanganisira pachake ari emaoko. kufema musimboti chiito ndiyo chete. Honokono hako kuva perpendicular pasi. Kuchinja nzvimbo kugokora ane zvakasiyana papi uye mutoro nharaunda.

kurumbidza

• Unofanira kuita asana iri rinokosha pabonde kana rabha bonde.
• Nguva yakanakisisa yokuti zvidzidzo - mangwanani kana manheru. Muchiitiko chokutanga chiri chikuru inodziya-shure hope, wechipiri - kubviswa mupfungwa pashure zvokuita zuva. Mangwanani tsika anomhanya kweawa pamberi zvokudya manheru - maawa maviri nehafu pashure chisvusvuro.
• Kufema yakaitwa mvere, yakadzika, pasina jerks. Kuti uwane zvakajeka pfungwa rwokufamba kuzvidzora angavhara meso ako. Cat Makogon zvakakwana kugadzikana, saka pfungwa iyi haakonzeri kurasikirwa Kufambisa.
• Kuti aite zvakadzama muchimwiro iri musana kana vachikotama, zvinokwanisika kuti vafungidzire kuti munhu akaisa ruoko musana wako kana dumbu, izvo unoda kuputsa kure.
• Vakadzi vane pamuviri vanofanira kuita muviri kwakadaro pasi kutungamirirwa murayiridzi. Chete anogona dzokumabvazuva panyaya mutoro kugovera nyika. Uye wakarurama pamberi zvidzidzo zvakakodzera kubvunza chiremba wako.

Contraindications

Pasinei vakasununguka uye kuchengeteka waivako, katsi vanonyepera ichiri zvimwe zvavasingakwanisi pakuita.

Izvi kuchikonzerwa zvinokuvadza, izvo hahubvumiri zvakadzama flexion uye kuwedzera nomuzongoza. Nokuti kukuvara kwemitsipa uye hazvina zvakakodzera kushingaira pamwe mardzhariasany tsika. Zvisinei, pane shanduro pasina kwebasa rinofanira mutsipa iri Implementation kwacho. Kukuisa katsi iri nyaya rinoitwa maererano nemitemo kufema uye nezviito chete musoro unorambira kwokutanga nzvimbo (anopenya kutaurirwa pasi).