Oksisayz motsa jiki ga nauyi asara

M hadaddun gymnastics oksisayz aka buga da wani American malamin ba da dadewa. Kuma a cikin wani gajeren lokaci oksisayz darussan sun zama mashahuri a duk faɗin duniya. Wannan dabara ne da nufin nauyi akan rage da kuma karfafa daban-daban tsokoki na jiki. Shin, da bada a cikin wannan hanya ne mai sauqi qwarai. Amma su ake yi a hade tare da wuya numfashi bada. Saboda da inganta oxygen enrichment da kwayoyin da kuma lokaci daya kisan canzawa lodi a wannan yanki, akwai da kona kitse Kwayoyin.

Oksisayz darussan da babu contraindications. Za su iya kawo wata mace da kowane zamani, a kowane lokaci, ko da ciki. Bayan ƙware da numfashi dabara, dukan kewayon ayyuka da kuka ciyar kawai minti 15 a rana. Wannan shi ne babban amfani oksisayz gymnastics.

Karsh jigon oksisayz. Darussan ga asali horo

numfashi dabaru dole ne a kawo automaticity. A can farko, na iya haifar da juwa. Yana ba da ban tsoro, domin jiki har yanzu bai samu wani babban kashi na oxygen. Bayan wani lokaci dizziness zai bace da kuma za ka iya amince tafiyar da jiki aiki.

Tsaye a kasa tare da mayar mike, a lokaci guda wajibi ne a exert karfi na ciki tsokoki, gindi, numfasa ta hanyar your hanci, amfani da kafafuwa gaba da cika ciki, kamar ball. A wannan fadi da budewa da lebe a wani murmushi, lanƙwasa da kuma daidaita baya na ruwa. A wancan lokaci, a lokacin da wani mutum murmushi, widen da kafafen hancinsa, kuma ta haka ne, oxygen shiga more.

A lokacin da karfi ƙanƙancewa na tsokoki da kuma zurfi numfashi wajibi ne don yin uku ƙarin kaifi zukar da kuma ja da ciki. Sa'an nan, karfi da kuma sharply exhale ta bakin, ba tare da faduwa kansa ba tare da shakatawa da gindi, ƙagauta na ciki tsokoki. Lebe ya zama an rufe kamar yadda idan ka bukatar ka sha gilashin ruwa da rauno. Ga cikakken emptying haske bugu da žari sanya uku kaifi exhalation. A kowane dovydohe retracted ciki.

Saboda da m motsi da kuma tashin hankali na ciki tsokoki - dutse latsa.

All darussan da ake gina oksisayz hudu breaths da tsoka tashin hankali. An kashe matsayin naúrar: a numfashin - uku dovhoda - exhale - uku dovydoha. Wadannan hudu dokoki daya numfashi sake zagayowar maimata da ita. Kawai bayan daya cikakken maimaitawa iya shakata da kuma dauki hutu. Gymnastics oksisayz ya shafi yin daya m talatin maimaitawar. Yana daukan wani lokaci na kawai minti 15 (maimaita daya - 30 seconds).

Basic bada oksisayz

1. Tsaye a kan bene, sa ƙafafunsa kafada-nisa baya. Tãyar da daya hannu up kuma ja karfi. Gudu daya numfashi maimaita. Runtse da hannu. Maimaita wannan tare da sauran hannunka.
2. Kafafu da baya, hannuwa don rufe castle a baya da kuma karfi da ja da baya. Gudu hudu hawan keke na numfashi. Lower hannuwanku.
3. Rufe hannuwana a gaban kirji a fists da kuma kawo su knuckles. Da tabbaci latsa su fists da juna da kuma yin numfashi bada.
4. Jingina da tabbaci a kan bango na lumbar ɓangare na kafafu don tura a kan 7 santimita gaba, hannuwansa da tabbaci ga rufe a gaban kirji. Gudu numfashi maimaita.
5. Tsaye a gaban wata kujera, kafafu, baicin safa a waje. Rike on da baya, dan kadan tanƙwara ka gwiwoyi. Budewa da gindi, da kuma yin numfashi motsa jiki.
6. Rike on da baya daga kujera, tãyar da daya kafar baya da kuma ja da sock. Idan an gindi, yin asali numfashi motsa jiki. Maimaita tare da sauran kafa.