Qigong bakeng mokokotlo. Qigong dira dithutiso tsa mokokotlo. Fitness fuoa koetliso Qigong

Oriental bonono, a sebetsa ka lilemo tse makholo, tse reretsoeng ho ntlafatsa 'mele le mokhatlo o hlophisitsoeng oa moea ea motho, haholo-holo tse ratoang tse leshome tse fetileng. E mong oa mekhoa ena ke tsa boitlhakiso qigong, ikemiseditse ho tsosoloso la mokokotlo. E nako e telele e tsejoa ho Chinese Qigong tsa lesapo la mokokotlo ka tieo aa ageletsweng ka bophelo ba batho lefatšeng ka bophara ba nang le mathata a amanang le tsamaiso ea musculoskeletal. A tsela e ikhethang e thehiloeng ho hema ka tsela e loketseng le phomotse sehlopha sohle, le bokhoni ba ho tsepamisa mohopolo, e fana ka matla pholisong ea sebediswa.

rarahaneng ke eng?

Lesapo la mokokotlo - molamu mele oa 35 vertebrae. ho phutha matsoho ba 'mele, ho satalla, leqe le ho hloleha ho hantle laela' mele le ho ikoetlisa e molemo etella pele ho ho hlaha ha bohloko khutla. Qoba boemong bo sa thabiseng ena le mathata a tla thusa ho ntlafatsa gymnastics Qigong, e leng e ikemiseditse ho otlolla ba lenaneng la lesapo la mokokotlo.

batho ba bangata ha ba tobana le lefu lena le pele ho moo, ho ba le sa tsebe seo ke ena thepa ho ikoetlisa. u ka finyella lipakane tse latelang ka gymnastics:

• theha nepahetseng sebopeho 'mele;
• bōpa e mele ka bophelo bo botle;
• fihlela tenyetsehe manonyeletso;
• tlosa tebileng mesifa lintho tse kopanyang;
• ntlafatsa mokokotlo;
• ho fihlela ka tokoloho ea mokhatlo oa ka manonyeletso;
• ho ntlafatsa ajoa ka likopi mali ka makala tsohle;
• bula metjha e 'ohle a' mele bakeng sa ho mahala motsamao oa matla a bona;
• eketsa mafolofolo.

Esita le "tiile lipelo", "lehong" 'mele thata ka nolofatsa ho sephetho le lakatsa ho sebelisa lesapo la mokokotlo qigong bonono. moputso e tla ba boiketlo 'me a fetoha le maemo. Ya e le hantle, ka motho e hlokehang tse ling boiteko le mosebetsi oa ka 'mele. Re lokela ho ithuta ho mekhatlo hloko le nepahetseng ntle le tsitsipano e, e le hore a tla phalla ho tloha boemong ba e mong ho e mong.

Ke'ng e etsang hore Qigong rarahaneng, e leng se etsahalang etsahala 'mele?

Kamehla mekhoa fella ka lebaka makatsang.

1. lesapo la mokokotlo. Khalemela mafu mele. Ho felisoa ha deformations la mokokotlo, mokhatlo oa lona ntle ho tefo.

2. maoto le matsoho (maoto, matsoho). Active motsamao oa manonyeletso. Tsosoloso ea masapo a ka le tendons mesebetsi. Ntle ho tšitiso sisinyehang.

3. Head. Ka mor'a ho phetha qigong dira dithutiso tsa lesapo la mokokotlo kelello aa apoha, hlooho e hlakile, 'mele o fetoha e sa tloaelehang lightness. Ho ntlafatsa ka bokgoni ba ho boloka, o ntse a hlaphoheloa robala, 'mele o e tletse matla. Ka lebaka la ho phallo ea oksijene bokong bonahala ho nahana ka potlako le liphetoho 'meleng.

4. Vision. Ka lebaka la ho inflow mali ho 'mele ea leihlo finyella bonwang acuity, hlakisoa, ba bona molemo.

5. sebakeng ka mpeng. Nako e telele qigong dira dithutiso tsa lesapo la mokokotlo thuso ho ntlafatsa mala motility. mafura hape fokotseha ka mpa le lirope, ntlafatsa ponahalo ea motho eo.

6. The methapo le pelo tsamaiso. ho ikoetlisa kamehla ntlafatsa tshebetso ya ECG rarahaneng, mosebetsi ea matšoafo le ntlafatsa pelo, bokhutšoanyane phefumoloho disappears, ho eketsa matla a pelehi pelo.

7. spleen, sebete, mala. Ho ntlafatsa absorption ea limatlafatsi tse ngata, e lokisitsoeng takatso ea lijo. sebete mosebetsi ho optimize mosebetsi oa bona, ho na le ho hanyetsa mafu a, eketsa a itsireletse maloetseng.

8. ikatisa System. Se-china bophelo qigong boitlhakiso li thusa ka thibelo ea ho hloka matla ea ho kopanela liphate, prostatitis, dysmenorrhea. Bobeli basali le banna e ile ea eketseha mosebetsi ikatisa.

Melemo undoubted mekhoa

Bakeng sa litlelase tsena ha ho na lithibelo ka lilemo 'me boemo ba' mele, tsena tsa boitlhakiso qigong bakeng mokokotlo e fapaneng ho tloha dithekeniki ling tse ngata. Ka boitlhakiso li ka, ha ho na mekhatlo ea tšohanyetso, kahoo ba bontša esita le batho ba hōlileng haholo.

Smooth lieha motsamao oa 'mele e leng tsa bohlokoa bakeng sa ba le bothata ba ho khatello e phahameng ea mali. Gymnastics lebelo dumella ho leka-lekanya puso maikutlong, kelellong le maikutlong.

E o tsejoa hore ketsahalo ea mafu a tse ngata tse amanang le irregularities tsamaisong ea locomotor. Ka lebaka leo, ya kalafi qigong thusa ho ntlafatsa ka kakaretso pheko mafu tse ling tse ngata.

Ho phetha lenaneo lena la ho ikoetlisa ha ho hloka kamore e khethehileng. Lekane ho limithara tse 2-3 tsa sebaka ka bolokolohi 'me moseme ka.

Esita le mafu a mang a sa foleng a phekola ntle le ho sebelisa lithethefatsi ha feela kamehla.

libakeng tse kotsi, kapa motho e bontša Qigong

• batho ba nang le likotsi lesapo la mokokotlo, e leng se ileng ho fokolisa tsamaiso ea mesifa;
• bakuli ba hōlileng;
• phela bophelo sedentary (litlelereke, bakhanni, basebetsi ba ofisi, seamstresses, ka kakaretso, ba batho ba nang le sebaka se ho sebetsa - tafole le setulo);
• tendons le bofokoli le mele empa mafutsana (fokola oona tsamaisong mesifa baka tsitsipano e sa khaotseng ea mesifa, e leng ho hlōleha ho otlolla);
• batho ba nang le lefu la manonyello le lesapo la mokokotlo (tlaase morao bohloko, scoliosis, lumbago).

Tsa boitlhakiso ba kgothaletswa bakeng sa batho ba nang le bohloko ba ka morao. Qigong na le thuso haholo-holo ha lesapo la mokokotlo hernia. Tjhaja thusa felisa intervertebral protrusion.

Khetha sete ya dira dithutiso

Mefuta e tsa boitlhakiso tsa lesapo la mokokotlo, ho na le tse 'maloa qigong. Busa e mong: khetha sephutheloana seo lokela ho ba le tsebo, e thehiloeng bopaki ngaka, haeba motho a ena le mathata a tebileng. O ka qala lithuto tsa bona ka ho e rarahaneng ea lintho tse latelang mefuta ya dira dithutiso :

• Tibetan;
• salotto;
• matlafatsa mesifa;
• bontšang ka osteochondrosis ;
• Lefisa le hernia lesapo la mokokotlo.

Rarahaneng qigong dira dithutiso tsa mokokotlo

1. Matsoho a phuthilweng ka ho notlela le ho phahamisa holim'a hlooho ea hae, ka kotloloho maoto haufi hammoho. butle haholo, tsoha ka menoana ea hao ha ogee liphaka le otlolla ho fihlela moqhaka. Kahoo, lesapo la mokokotlo kaofela, 'mele kaofela e otlolohileng. Ebe ka tlaase ho a simolla boemo ba butle.

2. Hands ba le boemong bo tšoanang qhobosheaneng, empa ikemiselitse ho elbows ena. Ho folika ho le ho lehlakoreng -vpravo, setse joaloka pendulum oache. Ha ho sekamisetsa ka bokhutšoanyane koalloa.

3. Ho tloha boemong ba ho le joalo, feela nako ena koba ho se hokae 'me maoto a. Ho Etsa pendulum.

4. Nka boemo ka ho phetha bobeli. Etsa matsoapong, otlolla matsoho a. Khutlela boemong bo qalang, matsoho ikemiselitse. Lesapo la mokokotlo e otlolohileng e ngata kamoo ho ka khonehang, 'me o lokela ho leka ho tsepamisa mohopolo ka boikutlo ba bona.

5. haufi hammoho maoto, matsoho, u le lahlele ka qhobosheane ea, atolosa mele o likhato 90, hula ka letsoho.

6. U Sebetse sa ho sebedisa dinomoro 5, feela eketsa ka sotha ea molaleng, ho retelehela ka tsela tsohle.

7. Legs lopolla batsi ho feta mahetleng, matsoho fatše. Etsang matsoapong, ho hohelle letsoho ka lengole la hae, 'me e fapaneng le - ho phahamisa.

8. Ho emela otlolohileng, beha matsoho a hao ka lebanta la. Sutumelletsa pele e le hlooho, kaha e ha nonyana. Mekhatlo e lokela ho ba ea liehang le boreleli.

9. tšoanang tshimololang boemo feela hona joale ho retelehela hlooho ea hae ho lehlakoreng le leka ho tšoara selelu hao lehetleng.

10. boemo ba pele e neng e ho sefubeng ho butle-butle Shebisa hlooho ea hao, ka nako eo ka bonolo lahleloa khutla. U se ke ua etsa motsamao tšohanyetso!

11. The boemong bo qalang e-s'o fetohe. Na hlooho e na le tshisinyo chitja.

12. Hands ka thekeng, maoto a ikemiselitse. Tlose leoto tlaase a sa le hlaha ka lehlakoreng le ya likhato 45. Potoloha mosikong oa leoto le phahamisa. Ebe fetola boemo ba.

13. Hands phahamisa boemong ba ka mahetla. Maoto a koaloa le otlolohile. Butle theola matsoho le amahanngoa le hore ba qhobosheaneng, ka nako eo ho hōlisa le ho emisa sebakeng sefubeng. Ka bonolo tlisa boemong phatleng le hlahlamang sethaleng letsoho tirila, ho elbows nako e le nngwe tlhomeliso. Ho falla latelang - ho hōlisa litsoeng se le seng, ha siuoe e 'ngoe. Setlankana sa sefubeng ka tataiso eo letsohong o tsosoa. Kutu hape etsa ba retelehelang ho litsoeng ka holimo. Ka ho ikoetlisa ena, ho finyella palo e kahodimodimo mesifa tsitsipano, fetola boemo ba 'ona litsoeng le' mele. Complete gymnastics theola komponeng le elbows sebakeng sefubeng. Etsa 10-18 repetitions.

tsa boitlhakiso tsena ke ka lekhetlo la pele Qigong tsamaiso. Kaha o ile a ithuta tsona 'me ba leka ho tsoa, e hlahise ho kamehla, u ka tsoela pele ho e rarahaneng le ho feta. Sena se tla ntlafatsa tshebetso pholiso.

mehato precautionary

Nakong ea ho ikoetlisa, u lokela ho boloka tlaleho ea maikutlo a hao ka hloko haholo. Haeba boemong bo sa thabiseng e, o lokela ho ba khaotse ho hang-hang nakong ea mokhatlo oa leha e le efe. Ha khathatso e tla feta, ho qala hape ho phetha e tšoanang, qeta e.

Bakeng sa dibaka tsa bothata la mokokotlo ka se etsa boiteko leha e le ka tšohanyetso. Movement lokela ho etsoa le khatello bonyane, butle-butle eketseha mojaro. Hema nakong boitlhakiso li hlokahala ho boloka le khutso le boreleli.

bakuli ba sa foleng ba khothalletsoa ho kopanela boitlhakiso li makhetlo a 2 ka letsatsi. batho feela ba tloaelehileng lekana hang, empa kamehla. The nako e rarahaneng le e nyenyane, feela halofo ea hora. Ho pheta-pheta e mong le ho ikoetlisa e etsoang ke ba ikutloe ba le takatso ea.

rarahaneng Butrimova

Ho na le sete ya dira dithutiso, eo ee rileng o ikemiseditse ho ya tlhabollong ya lesapo la mokokotlo ka nako postoperative. Empa e rarahaneng, e leng e lata le phethahetseng Butrimov, Qigong bakeng mokokotlo ikamahanya le maemo ho mofuta Maslav anatomical.

tsohle ke e tšoanang bakeng sa boikoetliso ba eng?

Ka kakaretso, tsamaiso ea Sechaena ea ho folisa - ke saense. E thusa ho senola bokhoni ba bona, tseba u ithata. Re khale a etsa qigong lintlha acupressure ba butswe matsohong a batho ba joalo ba qala ho folisa ba bang, ho tlosa bohloko, sililoa. Tsena benghali le gurus saense ena ke khona ho ipokellela eneji, le bo nepahetseng, aa apoha negative. Empa ka holim'a tsohle, o lokela folisa ka boeena.

sephetho

Ho ithuta mekhoa ena e thahasellisang haholo le boitsebiso bo rutang. menyetla e mengata e fapaneng ho fana Qigong. Ho lightness haholo 'meleng, boikutlo ba botlalo ba bophelo. Katleho ho utloisisa mekhoa e ka bochabela ba Guaranteed ho thusa motho ho se ferekanngoa ke bofokoli ba 'mele le lefu.