E kūʻoe ma luna o ka huhui. Hoʻokō ' "birch": alakaʻi' ana i kūpono

E kūʻoe ma luna o nā huhui ( "Birch") - he mau mea kōkua ma acrobatic hehee ai me a kela kanaka maka ma ka liʻiliʻi koke i loko o lākou wā e ola ana. Keia na mea kino me ia ma ka muli o polokalamu o physical hoʻonaʻauao 'ana ma ke kula ua hoʻohana' ia i loko o ka polokalamu aʻo i loko o nā hana pāʻani, a hiki ia lŘlŘ i loko o ke kino-aʻo i kaʻoihana ma ka uhane i hana aku, e like me Yoga. He aha mea i ke kumu no ka hiʻona?

E kūʻoe ma luna o ka huhui. Hoʻohana

Ka lokomaikaʻiʻia mai e ku nei ma ke kōmi 'hiki ole ke overestimated. Aie i ka Kuapo kulana o ke kino i loko o ka "birch" hoʻokō 'mea he hana hou a me ka rejuvenation o ka pau meaola. Kēia gymnastics Ua paipai like me ka panacea o naehana maʻi, headaches a me menstrual eha, digestive pilikia. E kūʻoe ma luna o nā huhui mea he maikai paahana no ka lapaau a me ka Kāohiʻana o varicose aa koko. Gymnastic hoounauna mai i ka pono ia ma luna o ka ko mākou hopohopo a me ka endocrine nenoaiu o ke kanaka, ka hoʻomaikaʻi a me ka noho haumāna kahi i ka endocrine glands.

Ma muli o ka regular hoounauna? Ienoai aa koko holo, ka hoʻomaikaʻi i oxygen saturation o na nā loko, ua hōʻano keena a me nā'aʻaʻa o ke kino. Hana pono ia ma luna o ka digestive'āpana o ke kanaka hana ma ka noho haumāna kahi i ke koko, i ke kaʻina hana o ka wehe toxins. "Birch" - i kahi mea paahana nui no ka hoihoi hou ia ana o spinal kohoʻia, aʻo wāwae nāʻiʻo, hoʻi a me ka ahakanaka.

kanawai

Mau hana ku i ke kōmi 'kokua:

• emi i ka haawe i loko o ka circulatory oihana;
• hoihoi patency a me elasticity o na moku i ke koko;
• hoʻoikaika i ka ka hoʻoneʻe o ka spine;
• hooikaika ligaments a me ami;
• haʻalele aeea e noho a me ka hui, nā'aʻaʻa;
• stabilize i ka pono hormonal koena ;
• hoʻonānea ka'emi ko kahua;
• hoʻohana hohonu abdominal hanu;
• hoʻoulu i ka thyroid gland;
• hoʻomōhala i ka vestibular i hoʻomākaukauʻia ;
• oia i ka pūnao, a haʻalele he nui 'ē aʻe keʻano o ka hanaʻana i loko o ke kino.

hoike

Gymnastics hoakaka ia no ka lapaau a me ka Kāohiʻana o ka maʻi.

• Hawaiian Airlines: rhinitis, ke anu, bronchitis, asthma, maʻi o;
• mea'ōnaehana mānowai koko'ōnaehana: occlusive maʻi, atherosclerosis, varicose aa koko;
• GI: constipation, hemorrhoids, intestinal ulcer;
• ko mākou hopohopo'ōnaehana: neurosis, neuralgia, migraine, vascular dystonia.

"Birch" e i ka manao e hana ai no ka hoihoi hou ia ana o ka hoʻonāwaliwaliʻia'ōnaehana paleʻea'ōnaehana, i ka pono hoʻoikaika 'ana o ke kino ma hope o ka lōʻihi maʻi. E kūʻoe ma luna o nā huhui - he laau maikai no ka Kanikani'āʻula, maʻi luhi a me ka kaumaha, māhuahua excitability o ka'emi ko aupuni e like hoʻi me ka hopena o ka pili kino a me ka manaʻoʻike stress. Kēia hale haʻuki Ua pono relaxes ma hope o ka paakiki stressful kulana home 'ole kōkua e hoihoi pā lokahi a me ke koena.

Contraindications

Hoowalania iho ai i "birch" ua contraindicated i loko o kekahi nā palapū spine (cervical, thoracic, lumbar), i ka pohupani hale o ka intervertebral iwi kuamoʻo, hernia, sciatica a me nā maʻi 'ē aʻe o ka spine. Ua UaʻAʻole pono ke hana i ka hoʻokō 'ana no ka poʻe prone ke hypertension a me kona kahu maʻi o ka naau: coronary naʻau maʻi, angina, naʻau ole. Ka hana ana i ua papa ia iloko o huʻi infectious maʻi o ke keena naehana'āpana, exacerbation o ka maʻi ka maʻi. Ua UaʻAʻole pono ke hana i ka hoowalaniaia iho au i menstruation, hāpai keiki.

Hoomakaukau no ka hoʻokō '

Ma mua o ka hoʻokō 'ana, "birch" Ua pono, e hoʻomehana i na nāʻiʻo a me ka ami. Inā 'oe i loko o maikai physical shape, e hooikaika mau, a lailaʻoe e e he uuku kardiorazminki. Prior i ka hoowalaniaia iho au e he uuku kau o ka hoʻokō 'ana i ka mahana i nāʻiʻo: a lewa kēnā heleuma o kona mau lima a me nā wāwae ma ke kaʻawale, anuenue i ke kino, squats, pahu-UPS a hāliu mai i ko ili honua. Ma hope o ka mehana-i loaa i ka hulu kulou.

No ka beginners, ka mea e ole komo i loko o regular hoounauna, e alakai i ka sedentary,ʻAmelika, sedentary Aloha Hawaii, hana i ka hoʻokō ' "birch" me mamua physical aʻo ua pololei ole. hiki ole Untrained nāʻiʻo a me ami lawelawe i ka haawe ana i ka mea kū ma luna o ka huhui. E like me ka hopena, maoli he mau manawa o ka pilikia o ka hewa. E paipai aku ia oe pana aku au i kekahi restorative aʻo mea e hoʻomākaukau nāʻiʻo a me ami i ka physical ke kākoʻo 'ana, a laila, e ka "Birch" me OAXA mālama'-workout.

ulia Kāohi

E kūʻoe ma luna o nā huhui - he mea pono akā, me ka, i ka manaʻo o ka i aʻoʻia ai lākou e ka papa kuhikuhiE hui o ke kino nāʻiʻo. Iloko o ke aʻo 'ole i nā nāʻiʻo o ke kua a me ka abdomen, kīkala, i ke alo a me ka hope wāwae. Kino ke kaupaona E mau haule ma luna o nā poʻohiwi. Inā i hoʻokō 'oe haha aku i ke kanana nei i ka cervical spine, i mea e pale aku nā palapū mea pono e paʻipaʻi i ka hulu kulou. Kekahi discomfort - he kumu, e hoʻolohe ana i keʻano hana o ka hooko kū ma luna o ka maka, a hiki i ka piha cessation papa.

Inā 'oe i pilikia ha iloko o Kuapo poses, ho'āʻo e huki i ka pahu a me ka ole, e hoohuli i kou poo a me ka ai i loko o kekahiʻaoʻao. Inā he mea he cough, hoʻiʻeha, ka mea, ua? Aeiiaiaoaony e hana Lightweight wale nō i hoowalania iho ai a me kekahi kino i hoʻomōhala i ka ka hoʻoneʻe o ka thoracic, cervical spine. Lawelawe i ka hulu kulana no ka manawa mua, ke noi mai kekahi e hoopuni ma ka malama ana i ke kino i loko o ka pololei kulana.

haʻuki lako a

Ma ka Classic mana o ka hoʻokō ' "birch" ua hana me kekahi hana hoounauna lako a pan. I loko o keia aʻoʻoe e pono ai wale nō ka meaʻuʻuku moena e hoopalupalu mai i ka haawe ana ma luna o ka cervical vertebrae. Inā 'oe e pono e hoʻomaka ana e komo ma ka mea paha i loaʻa i hoowalaniaia mai ai no ka lōʻihi manawa, me ka pepa ma lalo o nā poʻohiwi pelupelu ia kawele a uuku blanket. Aie a hiki i keia i ka vertebrae mea ma lalo o puʻe mai ka hui 'ana me ka hana palaoa ole. E hana i kekahi Lightweight hoʻokolohua o na kino kauoha i hou pelu noho.

E kūʻoe me kākoʻo

Gymnastic hoounauna me kākoʻo - he Classic kū ma luna o ka huhui. 'Ana i kūpono' Aʻole ole i hihia i loko o hoʻomaʻamaʻa kanaka me ka hoʻoneʻe o ami, ka spine'ōlewa, pono muscled. Ma mua o ka papa, hoʻomākaukau, a hohola i ka pahee moena ma luna o ka papahele. Me kaʻoi loa i loko o ka pilipaa-pono sportswear, e hana ia maʻalahi e kū kino kulana, e ka mea e pono ai ka hoʻoponopono 'i ka manawa. hana 'ana i kūpono:

• moe a me kona kua ma luna o ka moena - i kau mau lima ma ke kino, poho ma ka papahele, mau wāwae pololei, kuli, a me nā wāwae i ka hui 'ana me kekahi i kekahi;
• i kā mākou Ka Wailele O kona mau wāwae ma luna o kona poʻo;
• lima hoʻohei ma ke kuʻekuʻe aku, e kau i kona lima ma luna o ka lalo hoʻi;
• straighten i kou wāwae mai.

Inā? Eaia mea pololei, alaila, o kou kino, mai ka'ūhā mua, e hooki aku i pono e straightened, elongated keu. Mau wāwae, a me nā kuli paʻa pū, a me nā'ūhā lākou kīkala Makamae'ā'ī straightened, chin no kona umauma, i kona mau lima ma luna o ka hope, e lawe pu i ke kuʻekuʻe lima me ka me hiki. Ha i hoʻokō 'ia a hohonu, napoo a me ka noho mālie. Hōʻoia i hoowalania iho ai 'oe pono e hoole lohi a smoothly, ka malama ana i kona mau lima hoʻi.

"Birch", unuhi

Hoʻokō 'me he kākoʻo - he Lightweight kū ma luna o ka huhui. 'Ana i kūpono i kekahi, mai ka panina Lolina. E like me ka mea i hookuu i ke kākoʻo pa, a i kekahi manawa e hiki hilinai aku maluna o. Kēia AOAIAaOO mea maikaʻi no beginners, beginners e aʻo gymnastics. Iloko o ka hooko ana o "birch" o ka manawa, e hoʻopaʻa haʻawina ma ka au mamuli a pau oihana mua o kino, hohonu ka hoao ana a pau i ka hana nāʻiʻo. Eia hou, ina i ke ku oe e haha loa luhi a me ka eha, oe e e hiki ke höʻike aku physical hoʻopilikia, hilinai ana ma luna o ka pā pōhaku. ʻano hana:

• moe ma ka moena - wāwae, ua hoala hou mai, kīkala like hiki aku i ka pa, i na mea kaua ma na aoao o oukou, poho ma ka palaoa;
• hoala mai i ka lalo kino, na wawae e kau mai ana ma luna o ka pā pōhaku;
• kau i kona lima ma luna o kaʻuʻuku o ke kua, anuenue i kou kuʻekuʻe lima;
• straighten i kou wāwae mai.

Ma ka loiloi mua kahua o ka hoʻonaʻauao mākou Meu e lawe mai aʻo, alternately huki i kekahi wāwae mai, a me ka mea 'ē aʻe hilinai ana ma luna o ka pā pōhaku. E hahai i ke kumu o koi no ka hoʻokō 'ana i keʻano hana kū ma luna o ka huhui. Ka torso p ÷ haku i ka papahele, ua iwi i ke alakaʻi o kona mau wāwae, kuʻekuʻe lima maximally hoemiia, ka cervical vertebrae e straightened, kona chinʻanuʻu ma luna o ka pahu, hokua e holo ana mai ka pepeiao. Ha i hoʻokō 'napoo a me ka mālie. Pau i ka hoʻokō 'i nana e hoole lohi a smoothly. A E ke Kumu i kēia koho birches, e hele i ka noho hookolokolo me kākoʻo.

Lightweight mana o na kino

People i loaʻa ka mea paakiki, e hoopaa i ka ho oweliweli no ka manawa lōʻihi no ka physical nawaliwali, a me ka 'ole ka nele o ka hola, ka mea, ua waiho i ka hana i ka Lightweight mana o ka hookoikoi. Gymnastics ua hana ka hoʻohana 'ana i ka wahi e noho ana, a kokua i ka malama i ke kino i loko o hoʻomoana. ʻano hana:

• Mākou noho ma luna o ka maka o ka noho, me kona mau wawae i ma luna o ke kua;
• Pono lalo i ka luna hoʻi i ka palaoa;
• ho'āla i nā wāwae mai.

E hana ka meaʻoluʻolu no ka manawa lōʻihi no ia ma ka wahi ma luna o ka noho aliʻi o ka noho i hohola i ka pahee lole ma lalo o nā poʻohiwi, kau kekahi papa paha cushion. I ka hoʻokō 'ana i ka papa kuhikuhiE kino kaumaha e haule iho ma luna o ka poʻohiwi kaei, ke poo a me ka'ā'ī pono moe malie ma luna o ka papahele. Hanu Ua malie, malimali a me ka hohonu. Haʻalele i mai o ka hoowalaniaia iho au i loko o ka aʻe mea me kekahi ulia ka neʻe 'ana a me jerks. No nā maluhia, ke hoopaa i ka wawae o ka noho ana me kona mau lima.

Where e paa aʻo

Special palena no ka aʻo wahi e ku ana ma ke kōmi 'ua i ae nei. Oe ke komo i loko o nā i loko, a ke ao o waho. Ke kumu o koi no ka hoʻokō '- he uuku wahi o ka palahalaha ili, no laila, ua lako a ua holo pono. E kūʻoe ma luna o nā huhui i koi makahiki, uncluttered nui a liʻiliʻi mea i hiki ke ālai ia 'aʻe meʻoe i loko o kou workout.

Inā 'oe e hana i ka hale, alaila, noa nui ka lewa no ka hoʻokō' ana o ka lako a me nā Kalaiaina 'ikamu. Inā ka hana ana foxmike, laila, koho i ka paku ole ia hapa me ka Kaulu, aku, mai nā lāʻau, lāʻau liʻiliʻi, etc. Mau kaiapuni, e kōkuaʻoe e hoʻopale 'mai hou poino a me ka paopao koke mai oia oiai e hana aku i ka hoowalaniaia iho au lako a ma luna o ka huhui.

I ka wa a pehea e komo

Aʻo ma ka papa 'aelike kōkua i me ka nui loa hoʻoikaika ola, pākuʻi ikaika, alakai i ka rejuvenation o ke kino. E kūʻoe ma luna o nā huhui ua? Aeiiaiaoaony e lawe mai i kela lā i loko o ke kakahiaka a me ke ahiahi, ma hope 1-2 hola ma hope o kaʻai. Omaka ke kuʻuna hoʻokō ', hoopaa kulana no 30 kekona i 1 minuke. E like me ka physical kūpono 'ana o ke kino nāʻiʻo, i ka ulu ana o ke kumu o ka hulu kulou hoomahuahua i ka lōʻihi like ia 25-30 minuke i ka lā.

I ka papa kuhikuhiE pulakaumaka i mua hana i keʻano hana pono: mana i ke kulana o ke kino, i ka wahi o na lima a me na wawae. E i kou manawa, mai puʻe wale mai i ka lōʻihi like 'ole o ke aʻo, no laila, i ole e hanaʻino i nā nāʻiʻo o ke kua a me ka'ā'ī. E lohe i ka discomfort i hoʻokō '. Gymnastics ua hana pono, ina pono kaawale eha i loko o kekahi o ka spine, nāʻiʻo 'Imi hana, e malama i ke kino i loko o ka akau kulana, ha napoo, hohonu a me ka malie.

E kūʻoe ma luna o nā huhui: Hawaii photo

Hulu kulou wahi aku me ka hoʻomaʻamaʻa i nā nāʻiʻo a me ka ami o ke kino. Simple gymnastic hoounauna, e kōkuaʻoe e • loaʻa hou kohoʻia o ka spine, hoʻoikaika 'ana i ke koko holo, haʻalele no ka pūnao, hooikaika i na nāʻiʻo kāohi. Mau hoʻokō i kekahi i hoowalaniaia mai ai, oe e haha i ka vivacity, he poha o ka ikaika a me ka ikehu. "Birch" - i ke ki i ka rejuvenation a me ka hou ana o ke kino i kekahi mau makahiki.