Mene ne postural horo. Training of postural tsokoki. Motsa jiki ga sabon shiga

Free don motsawa ba tare da rashin jin daɗi ko zafi - wani sakamako mai girma. Ba na tunani game da, har wata rana zanoet kugu.

Bisa kididdigar da, ciwon baya ne na biyu manyan hanyar rashi daga aiki bayan wannan ya fi na kowa cututtuka kamar colds. Fiye da 70% na yawan na raya ƙasashe koka game ta bayyanar.

Sa rashin jin daɗi a mafi yawan lokuta suna underdeveloped baya tsokoki. Ba za su iya tsaya a cikin kãyansa, saboda mutum ne motsi kadan, kuma mafi yawa kawai zaune.

Don ba su da wadannan matsaloli, kana bukatar ka tabbatar da baya - shi ne bayyanannu, kuma da aka sani ga duk. Idan ka zo da wani dakin motsa jiki, ko da yaushe malamai tayin shirin horo, da inganta ci gaban da zama dole tsoka kungiyoyin. Duk da haka, ba duk don haka sauki.

A bit na Anatomy

A cikin jikin mutum akwai iri biyu tsokoki: Dynamic da postural.

The aiki na farko da kungiyar ta tsokoki, wanda aka located kusa da surface na jiki - shi ne kawai sauri motsi, wani mutum zai iya aiki da karfi na nufin. Alal misali, za mu iya samun sauƙin tãyar da hannunka ko tanƙwara kafa. A cikin wadannan kadan tsoka capillaries, kuma suka sauri zama kãsa saboda da jari na lactic acid.

Postural tsokoki, ko kamar yadda aka kira su, tonic, ne m, kusa da kashin baya. Alhakin mike tsaye yayin tuki, kazalika da matsayi da kuma hali. Yana gudanar saba wa da karfi nauyi. Tsara aiki na wadannan tsokoki sani ba za mu iya, kamar yadda su ayyuka dace da subcortical Tsarin kwakwalwa.

Wadannan su ne mafi karami tsokoki, amma karfi sosai, saboda irin ƙarfin lantarki iya rike, kamar yadda sun yi tsayayya da wani tsauri kungiyar, dogon lokaci. Lactic acid tara sannu a hankali, tun suna yalwa kawota tare da jini.

curvature daga cikin kashin baya matsaloli

Modern rai tayi kadan damar motsa. A tsaye tashin hankali gwaji, tsauri tsokoki zama weaker da gajeriyar saboda da ya karu postural tonus.

A rashin daidaituwa tsakanin wadannan tsokoki take kaiwa zuwa wani curvature daga cikin kashin baya , da kuma tashin hankali na halitta jiki masu lankwasa. Saboda haka, sha ba kawai bayyanar, amma kuma da aiki na musculoskeletal tsarin. Haka kuma, m majiyai bayyana. Bugu da kari, da matsaloli tare da kashin baya, manyan cututtuka na ciki gabobin.

Dynamic tsoka ga aikin kawai, kuma postural da yawa wuya. Matsalar ta'allaka ne da cewa su aiki da wani mutum ba ya jin da ba ya mallakar sabili da haka bukatar horo tsarin da ya hada da dabaru na musamman da kuma darussan wajen samar da wadannan tsokoki.

Yoga a matsayin tushen

Postural horo a matsayin Trend in fitness bayyana kwanan nan. Suna dogara ne a kan ka'idodin yoga ƙarya. Traditional asanas Are da nufin tabbatar da dorewar kuma karfafa tsokoki na jiki, tare da kulawa ta musamman wajen kashin baya.

Founder shugabanci "Yoga madaidaici jeri" m van Lyuen ya cigaba. Ya horo tsarin ya shafi tsauri shakatawa na tsokoki, wanda aka kunna a sakamakon postural. Duk da haka, da horo da shirin a cikin zauren na bukatar musamman kayan aiki da kuma taimako na wani malami wanda aka horar da.

matsayi tube

Idan fitness kulake da irin wannan shirye-shirye, akwai wata hanya ba, kuma suna da sha'awar yin horar da, za mu bayar da Master daya daga cikin asali yoga bada.

Training ga sabon shiga na iya zama daya asana da kuma ta bambance-bambancen karatu, kamar yadda tube matsayi a duniya motsa jiki. Yana amfani da manyan tsoka kungiyoyin, ciki har da tonic, watau postural. Yana iya yin duka biyu da statics kuma kuzarin kawo cikas.

Kana bukatar wani bit na sararin samaniya da kuma wani dakin motsa jiki, ko da wani musamman yoga mat. Saboda haka:

• Durƙusa, dabino sauran a kan bene, kuma suna à fādin kafada, wuyan hannu da gwiwar hannu gidajen abinci ana shirya a daya line.
• Daga cikin farawa matsayin dauke ka gurfãne kashe bene da dauki matsayi a cikin abin da dogara a kan hannaye da yatsun kafa na ƙafa, zauna a cikinta, matuƙar yiwu.
• Planck a kan mike makamai bukatar irin ƙarfin lantarki na ciki tsokoki, domin kauce wa lankwasawa a kugu da kuma gindi tsokoki, domin kawar da sagging zuwa bene. Tare da dama yi jiki ya kamata yi kama da wani mike layin.
• A karo na farko rataya a kan for 10 seconds, sa'an nan kokarin kara load a da tsawon zai zama 'yan mintoci.
• Domin a more sophisticated version tube sauka a kan hannu da dantse, alternately lankwasawa hannuwansu, to, komawa zuwa fara matsayi. Ci gaba magincirõri kasance a ƙarƙashin kafada gidajen abinci da kuma hannu da dantse da kafada samar da wani kwana na 90 digiri.
• Idan ka riƙe da matsayi zama da wuya, sa'an nan a matsayin karamin kafar sauran za a iya saukar da gwiwoyi, da kuma hannãyen - a hannu da dantse, shi yana da muhimmanci musamman a lokacin da horo bayar ga 'yan mata. Gindi a lokaci guda matsawa gaba, amma na ciki tsokoki ba shakata. Daga wannan wuri, sake-shigar da mashaya a hannu ta tsawon ko a kan forearms.

A horo shirin iya hada wani mashahurin zabin bada. Yana kamar haka. By al'amurra da matsayi tube alternately tightens gwiwa ga m gwiwar hannu. Muna yin shi a wani m taki, alternating gurfãne. Kada ka manta da cewa jiki - wannan shi ne daya mike line, ciki da kuma gindi suna da hannu da kuma mafi tataccen.

Planck ba ka damar ka ƙarfafa Abs, gindi, baya da kuma makamai. Hannu kome jiki. Bayan koyi da shi, za ka iya tafiya kai tsaye zuwa cikin babban horo.

Postural horo kunshi wani tasiri, in mun gwada sauki motsa jiki. Idan sake su a jerin, shi tasowa ba kawai ƙarfi amma kuma jimiri.

dumi-up

Training ga sabon shiga da kuma ci-gaba da 'yan wasa dole ne a fara da kadan dumi-up. Ya kunshi yoga asanas da ke shirya tsokoki da kuma gidajen abinci don tsananin gajiya.

Bari mu fara:

1. Kai plank matsayi.
2. Daga shi tafi smoothly a Asana "Kare muzzle saukar." Don wannan karshen, ja baya daga hannun kuma daidaita kafafu, sheqa a lokaci guda gurin zuwa bene da kansa rataye da yardar kaina. Zama a wannan matsayi na 16 asusun.
3. Bayan wannan, bi da bi yaga diddige kashe bene, flexing da kafa, yin goma maimaitawar da kowane kafa.
4. Kai mai zurfi lunge ƙafar dama, don haka da cewa kafar tana ja ruwa tare da m gefen goga. Rike da dama asusun da daidaita da dama kafa, domin budewa da jijiya kasa da gwiwa.
5. Sake sauka cikin wata mai zurfi lunge, hannu da dantse, hannun dama, da kokarin kawo zuwa bene, aikata biyu mafi reps.
6. A cikin exhale, fadada jiki zuwa dama kafar lankwasa da ka mika hannu, hagu a lokaci guda tam guga man zuwa bene. Direct view a kan yatsu, zauna a wannan wuri domin 16 asusun.
7. Je zuwa asanas "warrior matsayi daya", wannan daidaita jiki karkata zuwa ga gaskiya, hannuwa a layi daya zuwa daga. Kamar wancan ne da ƙafar dama ya zauna a cikin lunge, cinya tare da gwiwa kwana ne 90 digiri, da gwiwa da aka located kawai a sama da diddige. Wurin tafi a kan hannuwansu da jingina baya, ba tanƙwara a kugu, amma bude kirji.
8. Bayan 16 takardar kudi a samu plank matsayi da kuma sake for hagu kafar motsa jiki.

babban

A horo shirin, wato ta babban bangare ne mai tsauri darussan da unsa hankali duk tsoka kungiyoyi ka taimaka su karfafa matsayin babban jiki da kuma postural tsokoki.

squats

The aikin hada da cinya, ƙananan kafa, baya da kuma makamai.

1. Don fara, sanya ƙafãfunku kafada nisa baya da kuma makamai mika, dabino daga gare ku. A baya ya zama madaidaiciya.
2. A cikin exhale, kada da squat, ga abin da lanƙwasa a gwiwoyinsa, da hip a lokaci guda ya kamata a layi daya zuwa bene. Kara zurfi squat kamata ba to unnecessarily iri gwiwa hadin gwiwa. Hands Ka ci gaba da kiwo, da mayar - lebur, kada lanƙwasa gaba warai. Watch a hankali cewa gwiwa ba ya je da nisa fiye da kafar, a cikin m kisan shi ne a sama da diddige.
3. Riƙe don 4 kirga, hawa.

Side madauri, kuma dewatering

Postural horo da damar don kunna aikin na gefen tsokoki na akwati, latsa kuma hannuwanku.

1. Kai plank matsayi da dantsenka makamai.
2. A cikin exhale, dauke ka dama a kan bene, kuma ya dauke, jiki twists, kuma ya jũya zuwa dama, da buroshi ne directed daga gare ku. A gefe tasha saman suna guga man a kan bene.
3. Hannun ja up, dabino daga gare ku, kai tsaye look at yatsunsu.
4. Koma ga mashaya da kuma a kan exhale, yi da tura-rubucen, magincirõri a lokaci guda neman mayar da. Yana da muhimmanci a farko dirka da kafafuwa a layi daya zuwa bene, sa'an nan runtse da hannu.
5. Bayan da tura-baya a cikin "mashaya" da kuma sake Pull hannu up, karkatarwa jiki.
6. Workouts ga mata iya hada wani sauki embodiment a gefen bar wannan ƙananan daya gwiwa a kasa. Squeezing kuma yi tare da gwiwoyi.
7. Maimaita da motsa jiki da hannun dãma.

Jump - zamewa

Postural horo gina a cikin irin wannan hanya da cewa tare da jiki da aikin manyan tsokoki hada da quite kananan. Don wannan karshen, ɓullo da wadannan motsa jiki:

1. Kafa da kafa kafada nisa baya da kuma dan kadan tanƙwara gurfãne.

1. Tsallaka up kuma, bayan saukowa, yin zamiya mataki a cikin shugabanci na ƙafar dama. Wajen da ya bar kafar kusa da kafafu a lokacin motsa jiki kasance a rabin-lankwasa matsayi.
2. Sa'an nan, bi tsallen da kuma mataki-zamewa yanzu hagu ƙafa zuwa gefen.
3. Sake tsalle.

just horo

A horo shirin a cikin dakin motsa jiki da kuma a gida kunshi uku fuskanci, kowane tare da biyar maimaitawar na kowane motsa jiki.

Bari mu fara:

1. Make biyar squats da sake hannunsa zuwa gefe, kowane lokaci kara da mawadãta, amma a kasa cinya layi daya zuwa bene kamata ba za a tsallake.
2. Bi matsayi gefen alluna da tura-rubucen. Maimaita motsa jiki sau biyar zuwa hagu da kuma dãma gare su.
3. Yanzu da "tsalle-glide" dole ne a kashe 5 sau.

Maimaita sau biyu more hadaddun. Total motsa jiki lokaci, cewa shi ne dumi da kuma babban bangare ne game da minti 10.

shakatawa

motsa jiki shirin kamata ko da yaushe sun hada da wani jinkirta. Yana da damar tsokoki, da gidajen abinci da kuma jijiyoyin warke daga danniya da kuma rage zuciya rate. Jinkirta hada da wadannan darussan:

1. Karyar a kan baya, makamai fitar ga bangarorin, da Tafuna saukar, tanƙwara ka gwiwoyi. A cikin exhale, ka runtse ga gwiwoyi zuwa hagu da kuma shãfe zauren, kansa a lokaci guda, fadada zuwa dama. Rike wannan matsayi na takwas asusun. A wannan, gudu da sauran hanyar da. Maimaita sau biyu.

2. Tashi zuwa gwiwoyi, tafiya nisa gaba da makamai har zuwa yiwu, da kan kusurwa na hip da kuma idon ya zama 90 digiri, ja kirji zuwa bene. Rike wannan matsayi domin 8 kirga.
3. Daga mai tsaye a kan gwiwoyi yin dama jin dãɗi lunge gaba da karkatar da jiki zuwa wani mike kafa, zauna a kan 8 kirga. Ƙoƙarin tanƙwara da kowane lissafi duk kasa da kafa. Maimaita tare da sauran kafa.

Postural horo tare da nauyi ba ya bukatar musamman kayan aiki. A sakamakon bai dauki dogon, idan Master hadaddun da daukan kamar wata sau a mako.