Ubunzima bokuzivocavoca kwe-qigong yinkqubo ebalulekileyo evumela ukuqinisa yonke into. Ngokuncedwa le gymnastics unokuphucula okanye ukulungelelanisa umsebenzi wezitho zangaphakathi, ukulahla ubuhlungu bentlungu nokunciphisa umzimba . IQigong ayibandakanyi nje ukuzenza umzimba, kodwa iquka ukusebenza kwihlabathi elingaphakathi.
Iimitha ezili-15 eziyinkimbinkimbi zoqeqesho zeQigong
Ukuqeqeshwa okulula kunceda ekusebenziseni amandla angaphakathi, ukuphucula impilo, ukuqinisa imfutho, ukukhupha izifo ezingapheliyo. Enye idibeneyo ebalulekileyo-isethi yokuzilolonga iQigong iluncedo kumalungu kunye nesimo senhliziyo. Emva kokuqalisa kokuqala, uya kukwazi ukuva utshintsho.
Ukuqeqesha okuqinileyo qigong kwabaqalayo:
- Beka izandla zakho kwisisu esezantsi, kwaye uthathe umoya ophefumulayo, utyeshe isisu. Ukuphefumula ngokupheleleyo, ngokukhawuleza udonsa isisu. Phinda amaxesha amaninzi.
- Izandla zigoba kwiindawo zokubamba kwaye zilungiselele kumgangatho wesigxina. Bhala, khangela phezulu, kwaye iingalo zakho zihlanjululwe ukuze zisuswe i-scapula kwaye zivule i-thorax. Kwi-exhalation, i-back back is rounded, iyanciphisa i-coccyx kwaye izisa i-chin yakho kwisifuba sakho. Yenza ukuphindaphinda okufutshane, ngokunyuka kwandisa ithempo.
- Inkqubo yobunzima bokuzivocavoca kweQigong kuquka ukubetha kwamaphuzu asebenze amandla angaphakathi. Inqaku lokuqala lemiphunga lifumaneka ngaphantsi kwe-collarbone. Okokuqala udinga ukuthatha umoya ophefumlelweyo, uthabathe, uphinde uvule iingalo zakho uze uphume kwi-collarbone ukuya kwisikrini sakho. Khuphuka ngaphesheya kwengalo ehlombe lakho. Phinda konke ukususela ekuqaleni 3 amaxesha. Ukubetha kwelinye icala. Emva koko faka iingalo zakho kwinqanaba lesifuba, kwaye uzive uxinaniso lwamandla.
- Izandla zisasazeka, zibonise ngeentende. Iminwe isasazeka, kwaye iyanciphise amahlombe akho. Kancinciza intloko yakho ngakwesobunxele, unyuke kwaye uvumele ukuba uqhube umva kuqala, kwaye phambili. Yenza okuphindaphindiweyo. Yenza okufanayo ukuya kwelinye icala. Ungalibali ukuphefumula. Beka izandla zakho phantsi kwaye uzive ukuhamba kwamandla ngomzimba wakho.
- Izandla zolulela phambili kwiintendelezo kwaye zithobe ngokuthethelela izibilini zakho. Ngethuba loku, phefumla kakhulu. Emva koko, tshintsha izandla.
- Izandla zolule phambi kwakho, kwaye ke, zazisasaza emacaleni, uphakamise izandla zakho. Kule meko, kufuneka uvule isifuba. Emva koko, zizise izandla zakho phambi kwakho. Yenza okuphindaphindiweyo.
- Gcina izandla zakho phambi kwakho njengokuba ibhola, umgama kufuneka ube malunga no-8-10 cm. Vala amehlo akho kwaye uzive amandla obeka phakathi kwezandla zakho. Emva koko unciphise kwaye usasaze iintende. Thatha ugqozi kwi-intelligence, kwaye uphumelele ekuzaleni.
- Ngoku kufuneka udlulisele wonke amandla agciniweyo emzimbeni. Ukwenza oku, thatha umoya, pha kamisa izandla zakho ngapha nangapha uze uzibeke phantsi phambi kobuso bakho ekuphumuleni.
- Iingxaki ziphela ngomsebenzi, apho baqala khona.