Cikewar aikin motsa jiki na motsa jiki Strelnikova ya haɗu da dan wasan Soviet, wanda ya rasa muryarsa, amma yana so ya mayar da ita. Sakamakon aikinta ya mamaye kowa - bayan duka, ta dawo da muryar murya! Yanzu ana bada shawarar bada shawarar ba kawai don dawowar murya ba, amma har ma don magance matsaloli tare da tsarin numfashi. Breathing aiki ne mafi sauki fiye da raira waƙa, don haka bada taimako a wannan yanayin har ma da sauri da kuma dogara.
Gymnastics na numfashi Strelnikova: shawarwari don exercises
Ginin yana ɗaukar aikin musamman, tare da kiyaye wasu yanayi mai mahimmanci. Yi la'akari da waɗannan:
- Dole ne a maimaita hadaddun sau biyu a rana, a karo na farko - nan da nan bayan barci, a cikin komai a ciki. Kafin ayyukan da kake buƙatar yin duk hanyoyin tsabta na safe.
- A lokacin motsa jiki, bushewa a cikin nasopharynx zai iya faruwa - a wannan yanayin kana buƙatar samun gilashin ruwan dumi a hannun kuma ku sha 'yan sips.
- Kafin ajin, dakin ya kamata a fadi. Kyakkyawan kyau, idan akwai iska a cikin wannan dakin.
- Kasancewa kawai a cikin tufafin tufafi wanda ba ya halatta ƙungiyoyi. Idan gidan yana dumi, zaka iya yin tsirara.
- Cigar yana da ɗan gajeren lokaci, kaifi, rhythmic, daɗa, tare da diaphragm mai rauni.
- Kashewa yana da koda yaushe - ka bude bakinka ka bar iska ta fita.
Ta hanyar aiwatar da waɗannan ka'idoji masu sauƙi, za ku sami sakamako mai yawa. Babban abu a cikin wannan yanayin ba don manta game da tsari, i.e. Ayyukan Stretnikova na numfashi yana da karfi sau 2 a rana, ko kuma a lokuta masu tsanani - kawai da safe.
Gymnastics na motsa jiki Strelnikova: Bada
Ka yi la'akari da aiwatar da wasu darussan, wanda yayi wa mawaƙa da kocin A. Strelnikov.
Tsayi tsaye, ƙafa ƙafa kusurwar baya, makamai masu annashuwa, numfashi daidai. Hannun hannayenka suna karye hannayenka daga kanka, suna zaton "kullun hankali". Yi kullun kwanciyar hankali, saƙa hannun hannuwanka cikin hannun hannu, ajiye hannunka har yanzu. Yayinda yake fitowa ta bakin baki. Dakata hannunka. Maimaita motsa jiki sau da yawa - don farawa zaka iya 32, da kuma iyakar adadi na "Harshen ɗari", ko sau 96. Don saukakawa, raba rabuwa a cikin kungiyoyi 8 na hanyoyi (yiwuwar haɗuwa don matsakaicin aiki: 12 hanyoyi don 8 sauti, 6 hawan keke ga 16 ko 3 don 32). Tabbatar cewa babu iska mai riƙewa a kowane lokaci na aikin. Dole ne a yi motsa jiki ta rhythmically.
Wannan aikin ya kamata a yi nan da nan bayan na farko. Tsayi tsaye, ƙafa ƙafa kusurwar baya, makamai masu annashuwa, numfashi daidai. An tattara hannayen hannu cikin ƙuƙwalwa kuma an guga su zuwa kagu. Yi wani numfashi mai raɗaɗi, a lokaci guda, tare da cire hannuwanka, turawa da gogewa, kamar dai kuna jigilar abu daga kanka da karfi. A lokacin turawa, dole ne kungiyoyi su yi tawaye. Hannun hannu suna zubar da ƙasa, daɗa ƙafarka, yada yatsunsu yatsunsu. A kan fitarwa, komawa zuwa wurin farawa. Da farko, sake maimaita 32, sau da yawa ƙara wannan adadin kuma ya kai numfashi 96 da exhalations 96. Hanyoyin zagaye na iya kasancewa ɗaya a cikin motsa jiki na farko.
Gidan wasan motsa jiki na Strelnikova tare da dukan hotunan da za ka iya gani a tutorial din video, wanda ke haɗe da labarin. Abu mafi mahimmanci - kar ka nemi yin rajistar duniyar nan gaba, kuma kada ka ɗauki nauyi mai nauyi. Zai fi dacewa don fara ƙananan kuma a hankali ƙara yawan farashin. Don yin haka, kula da yanayinka akai-akai, kuma idan kun kasance m, ku daina yin shi. Idan ba a cikin tsari mafi kyau ba, zai fi kyau ka fara koyi da hadaddun daga matsayin zama.