Ibisobanuro vy'ibicuruzwa
Insobanuro zine z'ingenzi za Yoga kugira ngo umuntu agire umubiri mwiza
1. Gukomeza Ishingiro ry’Ishingiro no Kwongera Ubugenzuzi bw’Umubiri
Yoga ishimikiye cane ku kwimenyereza asana, igakora neza neza ibice nyamukuru nk’imitsi y’inda n’imitsi yo mu mugongo biciye mu guhinduranya, kurambura, gushiramwo uburinganire, n’ibindi bikorwa kugira ngo umuntu agire umushinge w’umubiri uhamye. Mu buryo butandukanye n’imyimenyerezo y’inkomezi ya kera yibanda ku gukomeza imitsi yo mu karere, yoga ishimika ku gukorana kw’imitsi mu buryo buhuye-imitsi y’uguhagarara neza ikora ubudasiba kugira ngo ikomeze gukora asanas, igatuma umuntu agira uburinganire, ashobora guhinduranya, kandi akagira ubushobozi bwo gukora neza. Yaba ari ugushikama kw’ishimikiro mu gihe co gutera imbere canke guhuza amaguru n’amaboko mu gihe uriko uriruka, ubushobozi bw’ishimikiro butera imbere biciye mu gukora yoga burafasha mu bikorwa bitandukanye vyo kwinonora imitsi kandi bukagabanya ingorane zo gukomerekera mu vyo gukina bitewe n’ukudahukana kw’imitsi.
2. Kugabanya urushe rwo kwimenyereza no kwihutisha gukira kw’umubiri
Inyuma y’imyimenyerezo, ububabare bw’imitsi n’uguhagarika umutima ni ingorane zisanzwe, izo yoga ishobora gutorera umuti neza biciye mu gukorana n’ugukaraba n’uguhema. Ivyo gukora asana bifise intumbero biratuma imitsi ikora cane iruhuka, bikagabanya aside lactic yiyongera, kandi bikagabanya ugukomantara kw’imitsi. Iyo yoga ifatanijwe n’ubuhinga nk’uguhema mu nda be n’uguhema mu mazuru, iratuma amaraso agenda neza kandi akaronka umwuka w’ikirere, ivyo bikaba bifasha umubiri kwihuta kuronka inguvu. Ikindi, asanas zo gusubizaho (nk’iy’umwana n’iy’umuvyimba) zigabanya urugero rwa cortisol, zigabanya umubabaro wo ku mubiri uva ku myimenyerezo y’uburemere bwinshi-no gutegura umubiri kugira ngo ukore neza mu myimenyerezo izoza.
3. Guhuza Imibereho y’Umubiri n’Iy’Ubwenge kugira ngo Ugire Ubushobozi bwo Gukora neza
Yoga ishimika ku "ubumwe bw'umubiri n'ubwenge." Mu guhuza impwemu n’ukwinyiganza, birafasha ababikora kuguma bariho, bikagabanya amaganya n’ugusamazwa mu gihe c’imyimenyerezo. Mu myimenyerezo y’inkomezi, umuzirikanyi wibanda ku kintu utuma umuntu amenya gukora imitsi, bigatuma imyimenyerezo igenda neza; mu myimenyerezo y’umutima, guhema bidahinduka biratuma umuntu agira ukwihangana kandi bigatuma umuntu amara igihe kirekire akora imyimenyerezo. Ikindi kandi, ubwenge butera imbere biciye mu gukora yoga buratuma umuntu yumviriza neza ibimenyetso vy'umubiri wiwe, akirinda kwimenyereza cane no gushika ku ntego nziza zo kugira umubiri mwiza biciye mu buryo buringaniye bwo "gukora no kuruhuka." Ni vyiza cane cane ku migambi y’imyimenyerezo y’igihe kirekire-nk’ugutakaza ibinure no guhingura umubiri.
4. Guhindura Ivyipfuzo Bitandukanye no Kwagura Imbibe z’Ivy’Imibiri
Uko yoga ishobora gushiramwo abantu bose, bituma ishobora kwuzuza uburyo butandukanye bwo kwinonora imitsi no gushitsa ivyo imigwi itandukanye ikeneye. Ku batangura, yoga ikora nk’inzira y’injira ishoboka kugira ngo umuntu ashobore kwinonora imitsi, akoresheje asanas z’uburemere buke-kuvyura ibikorwa vy’umubiri no kugabanya inzitizi zo kwinyiganza. Ku bakunzi b’imyimenyerezo y’umubiri, ikora nk’igikoresho co kwimenyereza umusaraba-kugira ngo bashobore gusubiza inyuma ukudashobora guhinduranya imyimenyerezo y’inkomezi no gukingira imitsi gukomera. Ku barwayi bariko barasubirana canke abafise ubumuga bwo mu ngingo, yoga asanas y’ubugwaneza iratuma imitsi isubira kugira inkomezi no kwimenyereza gukora neza mu gihe irinda ingingo. Vyongeye, yoga ntibisaba ibikoresho bikomeye kandi irashobora gukorwa muhira, mu bibanza vyo kwinonoreramwo, hanze canke mu bindi bibanza, ivyo bikaba bituma umuntu ashobora guhindura uko akora kandi akaguma akora ivyo akora.
Ivyuma vyo kwinonora imitsi vya Pilates:
Ivyuma vy'imyimenyerezo ya Pilates ni igikoresho co kwimenyereza c'umwuga gishingiye ku ngingo ngenderwako nyamukuru za Pilates zo "Kugenzura, Ishingiro, Guhema, n'Ugukora neza." Biciye mu guhangana n’ibintu bigenzurwa, gushigikira bishikamye, n’inzira z’inyigisho z’ingero nyinshi, bishika ku gukora neza kw’imitsi, kwongerera inkomezi z’umubiri, no gukosora ukuntu umubiri uhagaze. Ibereye ku bikenewe bitandukanye-kuva ku kwinjira kw’intango gushika ku gutera imbere mu vy’umwuga, no kuva ku guhingura umubiri ku musi ku musi gushika ku kwimenyereza gusubirana-ikoreshwa cane mu bibanza vy’imyimenyerezo y’ubudandaji, mu bibanza vy’imyimenyerezo y’umuntu ku giti ciwe, mu bigo vyo gusubirana, no mu bikorwa vyo kwinonora imitsi mu rugo. Aha hepfo hariho insobanuro ido n’ido ivuye mu bipimo bine nyamukuru: ugushikiriza ibikoresho nyamukuru, ingingo ngenderwako zo guhingura, inyungu z’ibikorwa, n’ibintu bishobora gukoreshwa:
I. Gushira mu migwi ibikoresho nyamukuru n'ibiranga nyamukuru
1. Umuvuguruzi:Imiterere nyamukuru:
Igizwe n'igitanda ginyerera, uburyo bwo guhangana n'amapfundo, umugozi w'ibirenge, ibipfukisho vyo ku rutugu, ibifata, n'ibindi bihimba. Ico gice gikozwe mu cuma gikomeye cane-, igitanda co guterera gifise ibikoresho bicereje, kandi amapfundo atanga ubushobozi bwo guhindura ubushobozi bwo guhangana n’indwara (kenshi ni ingero 3-5), bikaba bituma ubushobozi bwo guhangana n’indwara bushobora kwongerwa canke kugabanywa bivanye n’ivyo umuntu akeneye mu kwimenyereza.
Imikorere nyamukuru:
Biciye ku ngaruka z’ubufatanye z’ugunyerera kw’igitanda n’uguhangana n’amapfundo, birashoboza gutoza neza imigwi y’imitsi y’umubiri wose. Ishigikira inyigisho nk’ugutambagira amaguru, gutambagira umugongo, n’ugutambagira umugongo, yibanda ku kwongerera ubushobozi bwo guhagarara neza, kugenzura imitsi, no guhuza amaguru mu gihe igabanya ingaruka z’ingingo, bikaba bituma ibereye abantu b’ingero zitandukanye z’umubiri.
Ivyiza vy'imiterere:
Ivyitegererezo bimwe bimwe vy'ubudandaji birafasha guhindura imfuruka y'igitanda no kwagura ibikoresho . Inzu-koresha verisiyo zikoresha umubumbe ushobora gupfungwa, zipfuka gusa 0.8-1.2m2 y'ahantu kugira ngo zibe nziza.
Imeza ya Trapeze:Imiterere nyamukuru:
Yubatswe ku gicapo c’icuma gikomeye, gifise igikoresho co hejuru co gutera imbere, amabarabara yo mu ruhande, amapfundo, amaboko, amaguru n’ibindi. Ico gice gifise ubushobozi bwo kwikorera umuzigo-urenga ibiro 300, gifise ubushobozi bwo guhangana n'amapfundo n'ugushigikira inzira z'inyigisho z'inzira nyinshi-.
Imikorere nyamukuru:
Ugufatanya imyimenyerezo y’inkomezi n’imyimenyerezo yo gusubirana, bituma umuntu ashobora guhagarara, gutera imbere, n’ibindi bikorwa biciye mu nzira y’ugutera imbere kugira ngo akomeze imigwi y’imitsi y’ibitugu, umugongo, umutima n’amaguru yo hasi. Ivyuma vyo mu ruhande n’ivyo gufasha amaguru birafasha mu gutambagira umugongo, mu bikorwa vy’ugufatanya amafyigo, no mu bindi bimenyerezo, bikaba bitera imbere neza ibibazo bijanye n’uguhagarara nk’ibitugu bizunguruka, umugongo uzunguruka, n’uguhengamira kw’igihimba c’irondoka.
Ivyiza vy'imiterere:
Itunganye n’ibikoresho (harimwo imigozi yo gukingira, ibifata, amaboko y’ibirenge, n’ibindi), irafasha imyimenyerezo myinshi-y’uguhagarara (guhagarara, kwicara, gutera imbere, n’ibindi). Mu bikorwa vy’ubudandaji, akenshi ikoreshwa nk’igikoresho nyamukuru c’ubuyobozi bw’umuntu ku giti ciwe n’abamenyereza b’umuntu ku giti ciwe.
Intebe ya Wunda:Imiterere nyamukuru:
Intebe ikomeye kandi ihamye nk’intebe-, ifise amaguru ashobora guhindurwa, igikoresho co gukingira amapfundo, n’ibikoresho vyo gushiramwo amaboko. Ingingo y’ibirenge n’uburemere bw’impuzu birashobora guhindurwa mu buryo bubereye, n’uburemere buke muri rusangi (nk’ibilo 15-20) kugira ngo umuntu ashobore kwiruka bitamugoye.
Imikorere nyamukuru:
Ishimikiye ku nkomezi z’amaguru yo hasi, ku kugenzura umubiri, no ku kwimenyereza guhagarara neza, ishigikira inyigisho nk’ugusunika amaguru, guhindura igisusu ku ruhande, n’ibiraro vy’amaguru. Ikomeza canecane imitsi y’ibibero, imitsi y’imbere n’inyuma y’amatako, n’imitsi y’imbere cane, mu gihe ituma umubiri ugira uburinganire n’ugukora neza kw’imitsi.
Ivyiza vy'imiterere:
Igizwe n’ibintu vyinshi (nk’uburebure, ubwaguke n’uburebure bw’amasentimetero nka 60×40×50), nta gushiramwo ibintu bikomeye bisabwa. Ibereye ama studio mato n’ayisumbuye-n’ivy’imyimenyerezo yo mu rugo, ni igikoresho ciza co kwongereza imirongo y’amaguru yo hasi n’ugushikama kw’umubiri.
Inyungu z'ingenzi
Guhingura neza no kubaza imitsi:
Biciye mu gukora neza imitsi no gukomeza kwimenyereza guhangana n’indwara, birakomeza neza imitsi y’imbere, imitsi y’ibitugu n’iy’umugongo, n’imirongo y’amaguru yo hasi, bigatuma imitsi igira ububabare n’ibinure vyinshi. Cane cane iyo umuntu yibanda ku bice nyamukuru nk'amafyigo, inda, amatako, n'amatako, bishika ku "sculpted" shaping effect.
Gukomeza n'ugutera imbere mu bijanye n'imiterere:
Kwibanda ku myimenyerezo yo guhagarara neza, bituma imitsi y’umubiri ihagarara neza nk’iy’inda n’iy’umugongo, bikosora imiterere mibi nk’ibitugu bizunguruka, umugongo w’umugongo, n’imitsi y’umubiri, kandi bituma umubiri ugira uburinganire n’ubwiza bw’imitsi.
Gusubiza mu buzima busanzwe n'uguhindura ibintu mu buryo butekanye:
N’uburyo bwo kwinyiganza bwiza n’umugambi wo kurwanya ugenzurwa, bigabanya ingaruka z’ingingo. Ishobora gukoreshwa mu gusubiza mu buryo inyuma y’-imikino (nk’akarorero, gukomeretswa n’umubiri, gukira kw’ibikomere vy’ivi), gusanura imitsi yo hasi y’igihimba c’irondoka inyuma y’ivuka, no kubungabunga inkomezi z’imitsi ku basaza, bikaba bitanga agaciro kabiri k’imyimenyerezo no gusubirana.
Gucungera neza imitsi n'ugukora neza mu mikino:
Gushimika ku "guhingura inguvu zigenzurwa," bitera imbere igikorwa c'imitsi gihuye n'uguhuza imitsi y'ubwonko. Ishobora gukoreshwa nk’igikoresho co kwimenyereza umusaraba-mu kwiruka, mu kwimenyereza inkomezi, mu gutamba, no mu yindi mikino, bigatuma umuntu ashobora gukora neza muri rusangi no kugabanya ingorane zo gukomereka mu mikino.
Uburyo n'umutekano
Ivyombo vy’umwuga vya Pilates bihuye n’ingingo mfatirwako mpuzamakungu zijanye n’umutekano. Ico gipande gikozwe mu cuma c’agaciro kanini -Q235 gifise ifu-ipfutse umugese-ibara ry’umugese. Ubuhinga bwo guhangana n’amapfundo burageragezwa incuro 100.000 kugira ngo bube bukomeye. Ibice bikorana n’umubiri w’umuntu bikoresha ibiponji bitagira ingaruka ku bidukikije be n’ibitambaro bitagira ubumara kandi bitagira akamoto, bihuye n’icemezo c’ibidukikije ca RoHS. Ibikoresho vy'ubudandaji akenshi bitanga garanti y'imyaka 1-3, mu gihe ibikoresho vyo mu nzu-bitanga ubuzima bwose. Ibikoresho vyononekaye birashobora gusubirwamwo ku buntu kugira ngo bikoreshwe igihe kirekire ata nkomanzi.
Nk’umwe mu bahinga cane bakora yoga kandi bayitanga mu Bushinwa, turagaragazwa n’ibintu vyiza n’igiciro gihuye n’ibindi. Turagusavye ntutinye kugura yoga igurishwa hano mu ruganda rwacu ku giciro gito. Twandikire kugira ngo turonke ubufasha bubereye.