Kukho ukuzivocavoca umzimba, kwaye kukho i- gymnastics yengqondo. Kule meko, sicebisa ukuba ufunde ngokwendlela yesibini, okuyiyo yokuvuselelwa kwamehlo e-Tibetan.
Umphumo we-psychophysical gymnastics yandisa ulutsha, impilo kunye nobuhle, ngaphakathi nangaphandle.
Ngaphambi kokuqala ubunzima bokuzivocavoca, iliso lokuvuselelwa, zixelele malunga nokufakela, okokufunayo kwiiklasi zakho - impilo, ubuhle, ukuphilisa.
Ukuzivocavoca ezintlanu zeso lokuvuselelwa - le ngxenye ebalulekileyo yenkqubo. Umsebenzi wesithandathu kufuneka wenziwe kwinqanaba eliphambili.
Zonke iindlela zokuvuselela ziyenziwa ngezihlandlo ezi-3 ukuya kwezi-5, zongeza ii-2 eziphindwe rhoqo ngeveki. Ngaloo ndlela, kufuneka ufikelele ukuphindaphinda kwama-21. Ngomsebenzi wesi-6 wama-monks aseTibet, iliso lokuhlaziywa kufuneka lifike kufutshane ngokuphindaphindiweyo kwe-9, kungekho.
Emva kokuqala kokusebenza kolu bunzima, uya kuziva ukukhawuleza nokuthokoza. Ukuzivocavoca kwamehlo afanelekileyo kwabasetyhini baluphi na ubudala, umzimba kunye nomzimba. Kule meko, sijongene ne-gymnastics, engenakuphikiswa.
Into ephambili yokufezekisa i-regularity. Ukuphindaphinda kwama-21 (kunye nokuphindaphinda kwama-6 okuzivocavoca), ungazami ukwenza okungakumbi, sebenzela umgangatho kwaye wenze i-gymnastics imihla ngemihla. Lindela izibonelelo kunye neziphumo ezibonakalayo zenziwa kuphela imihla ngemihla ngaphandle kokungafani.
Ukuzivocavoca
- I-IP - ukuma, iinyawo zenyawo ububanzi bodwa, iingalo eziphakanyiswe kumacala ukuya kwinqanaba lamahlombe. Ngesentendeni yesandla phezulu, ngaphantsi. Qala ukujikeleza nge-clockwise-3. Xa sigqiba ukuphosa, silula iingalo zethu phambi kwesifuba, sibafake kwiibhokhwe, sidonsa ngomunwe omkhulu phezulu - sigxininisa ingqalelo kwizithupha.
- Salala emacaleni emilenze elula, izandla phezu komzimba, wehla emzantsi. Sifuduka, nge-inhalation sinyakazela i-chin e-esifubeni, siphakamise imilenze yomibini phezulu. Siya ngaphantsi, kuquka umva wekhanda. Emva koko sinyamezela i-chin yethu, siphakamise imilenze.
- Siguqa, sivale amehlo ethu ekugxininiseni. Sibeka iinyawo zethu ezinzwaneni, izandla phantsi kwamatye, sinyamezela i-chin yethu, siphefumula. Kwi-inhalation siphosa intloko yethu, solule i-chin, sivule kwaye sibe sisibhotho. Ekuphumeni kwethu sibuyela kwi-FE, ekufumeni-sivula kwi-bridge-half.
- Sihlala phantsi, imilenze isondele phambili. Izandla zibeka phantsi, iminwe ihamba phambili, sicinezela iinjenge zethu kuthi, senza umfutho ogcweleyo, solulela iisondo zethu, sidlulisela ubunzima bomzimba kwiinyawo zethu. Siyolulela phezulu - i-pelvis, iinqumlo, umzimba ufana nomgangatho, imilenze iguqa ngamadolo, izandla zichanekile. Ekuphumeni kwethu sibuyela kwi-IP ehleli phantsi, xa sitshalaliswa sisolula phezulu.
- Sinciphisa isisu sethu, izandla zoluliwe, ubunzima bomzimba ezandleni, imilenze isetwe kwiisokisi. Ukuphefumula - sicinezela i-chin e-esifubeni, nge-inhalation siphakamisa i-pelvis phezulu, sigoba ngasemva, silula imilenze yethu. Sifika phantsi ngeefom, kunye ne-pelvis. Siphindela kwi-IP - sinciphisa i-pelvis, siphonsa intloko yethu-siyi-inhale, siphumelele.
- IP - ukuma, ukuphefumla, ukudonsa i-sphincter yesi-anal, uze uphume ngokukhawuleza ngezwi, ukuphumla izandla zakho ezinqeni zakho. Umqolo uphahlale, sinyamezela i-chin yethu. Yenza umfutho ogcweleyo, xa kungekho moya, kufuneka udwebe esiswini ukuba "ugqubuthele" kwisibilini. Siphakamisa ngesisu esisetyenziselwa ukuphefumula, izandla ezandleni, inqanawa ixinzelelwe yona. Sibambe ixesha elide ngangokunokwenzeka, ngoko senza umoya okhululekile kwaye silungise amahlombe ethu.
Olu bunzima lunokuba njengeemvini, kunye ne-gymnastics yamadala - konke kuxhomekeke kwi-biorhyth yakho. Ukuba iliso lokuvuselelwa liyakunceda - yenze njalo ekuseni, ukuba ibuyisela kwakhona kwaye ikunceda ukujamelana nokusilala - ingokuhlwa ngaphambi kokulala.