Munyori: Roger Morrison
Zuva Rekusika: 5 Gunyana 2021
Gadziridza Zuva: 5 Mbudzi 2024
Anonim
Qigong for beginners. Qigong exercises for joints, spine and energy recovery.
Vhidhiyo: Qigong for beginners. Qigong exercises for joints, spine and energy recovery.

Zvemukati

Kurovedza kweaviri ndiyo imwe nzira yakanakisa yekuchengetedza chimiro, nekuti pamusoro pekuwedzera kwekurudziro yekudzidzisa, zvakareruka uye inoshanda, pasina chikonzero chekushandisa michina kana kushandisa mari yakawanda mujimu.

Izvi imhaka yekuti, vaviri vaviri kudzidziswa kunogona kuitirwa pamba neshamwari, mhuri kana kunyangwe nemukomana kana musikana. Uye zvakare inodzivirira kunyadziswa kune vanhu vazhinji nezvekudzidzira munzvimbo yekurovedza kana vasina chimiro chavanoda.

Zvakare, kana uchidzidzira nemumwe munhu waunoziva, zviri nyore kubvunza mibvunzo nezve zvimwe zviitwa uye kuona kuti kufamba kwese kuri kuitwa nemazvo, kuchisimudzira basa remhasuru.

Kudzidzisa chirongwa chevaviri

Aya ndiwo mamwe maekisesaizi anogona kuitwa ari maviri uye ayo anobatsira kushanda akasiyana mhasuru mapoka, kubva padumbu kusvika kumashure, makumbo uye garo.

Kudzidzira 1: Static kugara-kumusoro

Kuti uite izvi kurovedza muviri, ingorara nemusana pasi uye simudza makumbo ako kusvikira tsoka dzako dzabata. Ipapo iwe unofanirwa kusimudza musana wako kubva pasi sezvinobvira uye chengetedza iyo nzvimbo uchikanda bhora kubva kune imwe kuenda kune imwe. Chiitwa ichi chinofanirwa kuitwa pakati pemasekonzi makumi matatu kusvika paminiti, uchidzokorora kusvika katatu.


Kufambisa chiitiko ichi, zvidumbu zvinogona kuitwa nenzira yechinyakare, kuisa tsoka dzako pasi nemakumbo ako akakotama. Ipapo, yega yega inofanirwa kurara zvachose pasi uye kusimudza kumashure kwevhu kuti uite mudumbu. Nguva imwe neimwe paunosimuka iwe unofanirwa kuedza kubaya maoko emumwe munhu nemaoko ako. Ita maviri kusvika matatu seti e10 kusvika 15 kudzokorora.

Kudzidzira 2: Kwedumbu repamberi

Chiitwa ichi chinofanirwa kuitwa nemunhu mumwechete panguva uye, nekuda kweizvi, mumwe anofanirwa kurara nemusana pasi apo mumwe wacho achitsimbirira tsoka dzake, nemaoko ake, kudzivirira kuti vasasimuke panguva yemudumbu.

Munhu ari pasi anofanira kusimudza misana yavo kusvika vangogara pasi, panguva imwechete iyo yavanotenderedza torso yavo kunangisa pabendekete rekurudyi kubendekete reruboshwe remumwe uye zvinopesana, kurara pasi zvakare pese pavanoshandura mapendekete avo. Ichi chiitwa chinofanira kudzokororwa kagumi kana gumi neshanu, mumaseti maviri kana matatu.


Imwe nzira yekurerutsa kurovedza muviri ndeye kusimudza musana wako kure kure pasi uye wobata ibvi rakatarisana neruoko rumwe uye wozodzika uye wodzokorora nerumwe ruoko, zvakare kagumi kusvika kagumi neshanu pamaseti maviri kana matatu.

Kudzidzira 3: Dumbu remukati

Uku ndiko kurovedza kukuru kudzidzisa kwete chete dumbu, asiwo musana, sezvo zvichida simba rakawanda remhasuru kuti muviri urambe wakatwasuka. Usati watanga iko kurovedza muviri, unofanirwa kudzidzisa zvakajairika dumbu dumbu. Ona maitiro ekuita dumbu repamuviri nenzira kwayo.

Kana mangoti dumbu remudumbu rangova nyore kuita, unogona kuwedzera kusimba kwechiitwa uchishandisa waunodzidzisa naye. Kune izvi, zvinongodiwa chete kuti mudiwa arara nemusana paanenge achiita dumbu remudumbu. Nzvimbo yeplank inofanirwa kuchengetedzwa kwenguva yakareba sezvinobvira.


Kana zvichidikanwa kuwedzera zvishoma nezvishoma kuoma, mudiwa anogona kutanga nekuisa tsoka dzake pasi padivi rega, kugadzirisa huwandu hwehuremu hwaanoisa pane mumwe munhu.

Kudzidzira 4: squats ari maviri

Muchiitiko ichi unofanirwa kurembedza musana wako kumunhu waunodzidzisa wozokotamisa makumbo ako kusvika wawana kona chaiyo. Zvakakosha kuti uchenjere kuti usarega mabvi ako achipfuura mutsara wezvigunwe, sezvo zvichikonzera kukuvara kwemajoini.

Kuti uite squat iyi, vaviri vacho vanofanirwa kuita squat panguva imwe chete, vachishandisa muviri wemumwe munhu sekutsigira. Nenzira iyi, simba riri pakati pezviviri rinofanirwa kuripwa kuitira kuchengetedza musana nguva dzose pamwe uye wakatwasuka.

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