Plank yekuderedza uremu kune vanotanga

Mazana emarathoni, mhomho dzinopenya munyika Yedu yese, zvinonetsa ne motto "chinja iwe mumwedzi": uye bar inotonga zvese izvi! Kurovedza kwakakurumbira kwemakore mazhinji pakati peyogis uye avo vanotungamira mararamiro ane hutano. Inokwezva vanotanga nekureruka kwayo: vanoti, super asana kune vane usimbe uye vakabatikana kwazvo! Ndakamira mairi kwemaminetsi maviri kana matatu pazuva - uye zvatova izvo mhedzisiro yavanotsanangura: mamwe mapaundi achaenda, muviri uchanyatso simbisa. Zvechokwadi, bhari rinokurudzirwa kurasikirwa nekurema uye kusimbisa muviri wose. Asi hazvisi zvese zvakajeka mune iyi asana! Kuti uwane mhedzisiro, zvakakosha kuti uzviite ZVAKANAKA! Uye izvi hazvisi nyore. Uyezve, iwe unofanirwa kuziva nezvese zvinopesana, nezve simba rekuita kwayo, nekuti iyi inzvimbo yakamira, uye haina kukodzera kumunhu wese.

Muyoga, puranga rinozivikanwa nezita rekuti Chaturanga Dandasana. Kubva kuSanskrit, "danda" rinoshandurwa semudonzvo, danda, "chatur" ina, "anga" inhengo kana tsigiro. Kana iwe ukabatanidza mazwi ese, zvinobuda chaizvo: pose pazvitsigiro zvina. Uye zviripo. Pazasi isu tichakuudza zvakadzama maitiro ekuita puranga kune vanotanga kuti uremerwe uremu. Panguva ino, ngatitarisei maitiro ayo akanaka.

Plank Benefits

Chaizvoizvo, avo vanoda chaizvo kuderedza uremu vanouya kubhawa. Chokwadi wanzwa nezvemurume akagadzira mhomho yemoto munyika Yedu. Zita rake ndiEvgeny Senkov, uye anodana kuita bhari kune wese uye kwese kwese. Iye pachake ndiye ane rekodhi munyika yedu kune iyi asana: akamira mairi kweawa 1 45 masekondi! Uye ndakauya kuexercise makore akati wandei apfuura nekuda kwekurema uye dumbu rakazvimba. Anoti, vanoti, akanzwa pane imwe nzvimbo kuti kukurumidza kurasikirwa, iwe unongoda kumira mubhawa kwemaminitsi mana pazuva. “Chete” rakanga riri izwi rakasimba. Eugene akabvuma kuti kekutanga aisakwanisa kumira kunyange masekondi mashoma. Asi mukomana aiva nechinangwa, uye akachiwana. Iye zvino ave kusundira bhawa kune ruzhinji.

Ndezvipi zvimwe zvinobatsira zvinhu, kunze kwekuderedza uremu, iyo asana ine? Zvinotendwa kuti kana munhu akatanga kuzadzisa bhari zuva rega rega, zvimwe zvinomwe zvinofadza shanduko zvichamumirira:

1. Kudzidzira muviri kunovandudza mamiriro emasumbu emusana, pasi kumashure, mutsipa nemapfudzi. Uku ndiko kudzivirira kwakanakisa kwemarwadzo kumashure nemutsipa.
2. Inosimbisa uye toni nhengo dzedumbu.
3. Inosimbisa mhasuru dzemudumbu. Ipuranga rinopisa macalorie akawanda kupfuura echinyakare ab maekisesaizi. Izvi zvinodzokera kumubvunzo wekurasikirwa uremu.
4. Inoita kuti maoko nemakumbo zvisimbe.
5. Inosimbisa uye toni kumusoro nepasi pemhepo.
6. Inobvisa kukotama, inoita kuti kumira kwakanaka.
7. Inovandudza mamiriro epfungwa. Pano ndinoda kugara mune zvakadzama.

Kana iwe uchinzwa kuneta, kuneta, kuneta, kana kuona kuti wakaora mwoyo, tanga kuita puranga. Ehe, mune zvataurwa pamusoro apa zvakaoma zvikuru kutanga kuita kunyange maekisesaizi, kwete sebhari. Asi kana iwe ukasaunganidza simba rako ikozvino, kana iwe usingaone kuti chinhu chakanakisa chaunogona kuzviitira iwe kutanga kufamba uye kufamba nenzira kwayo, unogona kuzvifambisa iwe kune dzimwe nyika dzakakomba. Nokudaro, kuburikidza nekukunda, kwemasekondi makumi matatu, asi zuva rega rega, uye iwe uchaona kuti iwe uchanzwa zviri nani. Uye mushure mekuita basa iri, rumwe rubatsiro ruchatevera. Rangarira, pasi pedombo rinonyepa uye mvura haiyerere.

Uye iyo asana ine mhedzisiro yakanaka pamuviri wevana! Unogona kubatanidza vana vako zvakachengeteka mumakirasi. Ingoverenga pazasi nezve contraindications.

Plank Harm

Exercise is contraindicated muzviitiko zvinotevera:

• kuwedzera kwezvirwere zvisingaperi;
• kune chero matambudziko nemaziso, kunyanya mushure mekuvhiyiwa kwemaziso munguva pfupi yapfuura;
• ne carpal tunnel syndrome;
• nhumbu.

Maitiro ekuita plank yekuonda

KUTENDA! Tsanangudzo yechiitwa inopiwa kune munhu ane hutano. Zviri nani kutanga chidzidzo nemurairidzi anozokubatsira kugona kuita kwakaringana uye kwakachengeteka kwepose. Kana iwe ukazviita iwe pachako, nyatsotarisa vhidhiyo yedu tutorial! Kuita kwakaipa kunogona kuva kusingabatsiri uye kunyange kuva nengozi kumuviri.

Danho nedanho kuuraya tekinoroji

Step 1

Rara pamubhedha wakatarisa pasi. Tinokotamisa maoko edu pakona ye90 degrees. Uye isu tinosimuka, tichitarisa pamaoko uye mazano ezvigunwe. Maoko akaparadzana pamapfudzi, tsoka dzako dziri pamutsara mumwe chete, muviri wose unotambanudzwa kubva pazvitsitsinho kusvika kumusoro wemusoro.

KUTENDA! Unofanira kuva nemutsara wakatwasuka. Chinokosha zvikuru. Magaro akasimba anobatsira kuichengeta. Uye kana iwe ukatungamira tailbone "pasi pako", ipapo yakaderera kumashure ichakurumidza kusimuka zvakanaka.

Step 2

Isu tinozorora pasi nemagadziko emichindwe. Minwe inotarisa mberi: iyo yepakati inofanana, iyo yose inopararira. Zvitsitsinho zvinodhonzwa kumashure.

Isu tinoshandura majoini egokora kumberi, dzvanya magokora kumuviri uye todzikisira pasi. Kuitira kuti muviri wedu uri pamapoinzi mana anoenderana nepasi.

Ngatitarise chimiro:

• musana wakaenzana, haukotame kana kutenderera;
• pelvis parallel kusvika pasi;
• tsandanyama dzemudumbu dzakatsiga;
• magokora uye wrists zviri chaizvo pasi pemapfudzi majoini;
• iyo coccyx yakamonyoroka pasi;
• makumbo anofanira kuva akatwasuka uye akasimba;
• mapendekete kure nenzeve;
• kutarisa kunotungamirirwa pasi, hatisimudzi musoro wedu, korona inowedzerwa mberi.

Step 3

Bata nzvimbo iyi kunyange nekufema kwenguva yakareba sezvaunokwanisa. Nokufamba kwenguva, tinowedzera nguva yeasana.

KUTENDA! Rangarira zvitatu NOT mupuranga:

1. we NOT simudza matako
2. NOT kudonhedza pasi musana
3. и NOT dzikisa chipfuva pasi pezinga remagokora.

Nzira yekuita sei kuti uwane puranga

Kunzwa kumwe chete hakuna kukwana. Plank pamberi pegirazi kana kurekodha iwe pavhidhiyo. Kana iwe uri kudzidzira mujimu, bvunza murairidzi kuti atevedze maitiro aunoita iyi asana.

lead time

Tanga kubva kumasekonzi makumi maviri. Izvi zvichakwana pazuva rokutanga nerechipiri. Pamazuva matatu nemana, wedzera nguva yako yepuranga nemamwe masekonzi gumi. Zvichingoenda zvakadaro. Nyora hurongwa hwemwedzi wese kuitira kuti pakupera kwayo, iwe ugone kuve muChaturanga kwemaminitsi 20-10, kana kunyange mashanu!

Kukurudzira iwe, heino muenzaniso. Shamwari yangu yogi inoverenga imwe yezvinyorwa zvinoera mubhawa: uye aya maminetsi makumi maviri. Zvinoitika kuti zuva rega rega anomira mubhawa kwemaminitsi makumi maviri. Kutonhora? Chokwadi zvakanaka. Asi iyi nzira haisi yemunhu wese, kunyanya kana iwe uchangotanga muyoga. Mhedzisiro yangu: imaminitsi maviri mupuranga. Enda kunguva iyoyo. Uye iwe unotoona mhedzisiro! Uye zvino tarisa manzwiro ako, pane simba uye chido, wedzera kugara kwako mu asana. Kana kuenderera mberi mumweya mumwe, asi izvi hazvifanirwe kunge zvisiri puranga chete, asi yoga yakaoma, iyo inosanganisira Chaturanga.

CHINOKOSHA! Tarisa kufema kwako. Usaite chiitwa ichi wakamira! Edza kufema zvishoma nezvishoma uye zvakafanana.

Mazano kune vanotanga: nzira yekurerutsa puranga

Ani nani akazviedza anoziva: pakutanga, puranga harigoneki kuita! Hapana simba. Muviri wese unobvunda. Ino ndiyo nguva yekusakanda mapfumo pasi, asi kuti uzvidzidzise kukunda, kuita hupamhi hwezvinobvira.

Asi kana iwe uchinzwa sekuti haugone kumira mupuranga kwemasekondi makumi maviri, pane nzira dzekuita kuti basa rive nyore. Saka chii chaunokurudzira kune vanotanga?

• ita kusimbisa pamabvi, asi panguva imwechete chengetedza torso yakatwasuka sezvinobvira,
• ita simbiso pamagokora paanenge ari pasi paupamhi hwemafudzi akaparadzana, uye zvanza zvakapetwa kuita chibhakera. Asi yeuka: munzvimbo iyi, muviri wose unofanirawo kutambanudzwa mumutsara wakarurama kubva pazvitsitsinho kusvika kune korona yemusoro.

Edza sarudzo idzi. Asi wozoenda kune classic vhezheni yebhawa.

Kudzika sei

Nokufamba kwenguva, muviri wako uchasimba uye uchakwanisa kuwedzera mhedzisiro yepuranga. Kuzviita sei? Pane nzira dzakawanda.

1. Nekubatsira kwekufema. Iwe unogona kurebesa, ita kuti inonoke sezvinobvira.
2. Pamutengo wenguva yekumhanya: wedzera uye uwedzere.
3. Tarisa pamaoko ako kwete nemaoko ako, asi nezvibhakera.
4. Tarisa kune rumwe rutivi. Isa yechipiri pachidya chako.

Unogona kuronga zuva nezuva here?

Chokwadi unogona. Kunyange zvakakodzera! Muyoga, kuranga uye kutevera zvinosungirwa munhu kwakakosha. Isu takasarudza kuzvitarisira isu: nekuda kwemuviri wedu uye mamiriro emanzwiro, saka chengeta vimbiso yako kwauri. Iwe unogona kugara uchiwana nguva, kunyangwe mune yakabatikana purogiramu. Maminitsi maviri pamateti - uye atova mamiriro akasiyana zvachose. Mukuwedzera kune kunzwa kunofadza mumuviri mushure mekuita basa remuviri, kunewo kuzviremekedza: Ndakazviita, ndaigona! Ndakakunda kuneta kwangu, usimbe ... MuKundalini yoga, semuenzaniso, seti yezviitwa zvinopihwa izvo zvinofanirwa kuitwa kwemazuva makumi mana. Wapotsa imwe, tanga kuverenga kubva pakutanga. Aya ndiwo magadzirirwo anoita chirango, kutsungirira uye ... tsika! Tsika yekuzvida uye kuzvichengeta iwe kuburikidza neiyo yoga maekisesaizi.