IQigong yomgudu. I-Gymnastics Qigong yomgudu. Chi Kung Fitness Gymnastics

Amasu aseMpuma, asebenze ngeenkulungwane ezininzi, eyenzelwe ukuphucula umzimba kunye nentlangano yokomoya yomntu, iyakuthandwa kakhulu kwiminyaka emva nje. Enye into enjalo iQigong gymnastics, ejoliswe ekuphuculeni umlenze. Kwixesha elide sele liyaziwa ngamaTshayina, iQigong yomgudu ngokuqinisekileyo ingena kubomi behlabathi emhlabeni jikelele abaneengxaki kwi-system musculoskeletal system. Inkqubo ekhethekileyo esekelwe ekuphefumuleni okufanelekileyo nokuphumla komzimba wonke, ukukwazi ukugxininisa ingqalelo, inika impembelelo enamandla.

Ziyintoni eziyinkimbinkimbi ekujoliswe kuyo?

Umgudu ngumgudu womzimba wama-vertebrae angama-35. I-Hypodinamia, ukungabikho kokuhamba, ukungafuni nokungazikwazi ukulayisha umzimba ngokufanelekileyo ngokuzivocavoca umzimba kubangelwa intlungu. Gwema oku kuphazamiseka kunye neengxaki ziza kunceda impilo ye-gymnastics iQigong, ejoliswe ekululaleni ikholonda yomgcini.

Abantu abaninzi abangazange bafumane isifo ngaphambili, abazi ukuba yintoni le ndlela yokuzivocavoca. Ngoncedo lwe-gymnastics ungafikelela ezi njongo zilandelayo:

• Yenza isakhiwo esifanelekileyo somzimba;
• Yakha ukulungiswa okusemgangathweni;
• Ukufezekisa ukuguquguquka kwamalungu;
• Ukususa izibilini ezinzulu kwiimisipha;
• Ukuphucula umgudu;
• Ukufumana inkululeko yokuhamba kumalungu;
• Ukuphucula ukunikezelwa kwegazi kuzo zonke izitho;
• Vula zonke iziteshi emzimbeni ukuhamba ngokukhululeka kwamandla kuzo;
• Ukwandisa ubungqina.

Nokuba "inzima", "inkuni", umzimba onzima unako ukuthotyelwa kwisiphumo esifunyenweyo ngoncedo lwe-Qigong kwindlela yomgudu. Ibhaso iya kuba lula kunye nokuguquguquka. Ngokuqinisekileyo, umntu uya kufuna umzamo kwaye asebenze nomzimba. Kufuneka ufunde ukunyamekela kunye nokucacisa ukunyakaza ngaphandle koxinzelelo, okuya kukuvumela ukuba ujikeleze ukusuka kwindawo enye ukuya kwenye.

Yintoni eyinkimbinkimbi yeQigong, yiziphi iinkqubo ezenzeka emzimbeni?

Ukuqhutywa rhoqo kwezixhobo kubangela umphumo omangalisayo.

1. Umlenze. Ukulungiswa kweengxaki zengqesho. Ukupheliswa kwezinto eziphosakeleyo zomgudu, ukuhamba kwawo kwamahhala.

2. Imida (imilenze, izandla). Ukunyakaza okusebenzayo kwamalungu. Ukubuyisela imisebenzi yamathambo kunye neetoni. Intshukumo engenziwanga.

3. Intloko. Emva kokwenza iziqu zoQigong zomgudu, ingqondo iyacima, intloko iyacaca, umzimba ufumana ukukhanya okungaqhelekanga. Ukuphucula ukulungiswa kwekhanda, ubuyisela ubuthongo, umzimba ugcwele amandla. Ngenxa yokunyuka kwe-oksijini kwintliziyo ibonakala ngesivinini sokucinga nokuziphendulela ngokomzimba.

4. Hlola. Siyabulela ukunyuka kwegazi kwizitho, amehlo afumana ukubonakala okubonakalayo, ayacaca, abona bhetele.

5. Indawo yeBelly. Ukusebenzisa ixesha elide kweQigong ukuze umgudu ube nomthelela ekuphuculweni kwamathumbu emathunjini. Kwakhona, amafutha atyala esiswini nasemathangeni ahla, ukubonakala komntu kuphucula.

6. I-pulmonary and cardiovascular system. Ukuqhutywa rhoqo kwezinto eziyinkimbinkimbi yokuzivocavoca kuphucula imilinganiselo ye-ECG, imisebenzi yamaphaphu kunye nentliziyo iphucula, i-dyspnea iyalala, amandla enhliziyo ayabetha.

7. Irenka, isibindi, isisu. Ukufaniswa kwezondlo kuphuculwe, ukutya kulungiswe. Umsebenzi wesibindi ukwandisa umsebenzi wabo, kukho ukuchaswa kwezifo, ukukhuselwa komzimba.

8. Inkqubo yokuzala. I-gymnastics yaseTshayina iQigong inceda ekukhuseleni ukungenasifo ngokwesini, i-prostatitis, i-dysmenorrhea. Bobabini kwabesetyhini kunye namadoda, umsebenzi wokuzala uyenyuka.

Iimpawu ezinokungaqiniseki zengcali

Kuba ezi zivivinyo azikho mingcipheko kwiminyaka yobudala kunye nemeko yomzimba, le gymnastics yeQigong yomgudu iyahluka kwezinye iindlela ezininzi. Kwimizimba engekho ukunyakaza okubukhali, ngoko kuboniswa nakubantu abadala kakhulu.

Ukunyuka komzimba ngokukhawuleza kunceda abo bafumana uxinzelelo lwegazi eliphezulu. Isantya se-gymnastics ikuvumela ukuba ulinganise isimo sengqondo, ingqondo kunye neemvakalelo.

Kuyaziwa ukuba ukubonakala kwezifo ezininzi kubandakanywa neziphazamiso kwinkqubo ye-musculoskeletal. Ngoko ke, i-qigong yokwelapha inceda ukuphucula imeko jikelele, kunyanga ezinye izifo ezininzi.

Ukwenza lo mqathango wokuzilolonga, akukho gumbi elikhethekileyo elifunekayo. Kwanele imitha engama-2-3 yendawo yokukhulula kunye nombhoxo.

Kwaye ezinye izifo ezingapheliyo ziphiliswa ngaphandle kokusetyenziswa kweziyobisi, kuphela xa uhlala uzibandakanya.

Imingcipheko, okanye i-Qigong iboniswa

• Abantu abaphethwe yintlungu yomgudu, obangela ukuba buthathaka kwe-corset ye-muscular;
• Izigulane zabantu abadala;
• Indlela yokuphila ehamba phambili (oomabhalana, abaqhubi beeofisi, abasebenzi beeofisi, ukugcoba, ngokubanzi, abo bantu abaneendawo zokusebenzela - itafile kunye nesihlalo);
• Ukuba nobuthathaka beethemponi kunye nokungahambi kakuhle (i-corset ye-muscular inobuthakathaka ibangela ukuxhatshazwa kwemizimba, ukungakwazi ukulungisa);
• Abantu abanezifo ezihlangeneyo kunye nezigulane (i-osteochondrosis, i-scoliosis, i-lumbago).

Ukucetyiswa kuyanconywa kwabo baneentlungu emva. Uxhamle ngokukhethekileyo yiQigong kunye ne- hernia yomgudu. Ihlawuliso iququzelela ukususwa kweentlobo zokukhutshwa kwe-intervertebral protrusions.

Ukukhetha isethi yokuzilolonga

Kukho iintlobo ezininzi ze-Qigong gymnastics yomgudu. Ulawulo lunye: uchwepheshe kufuneka akhethe ubunzima, ngokusekelwe kukungqina kogqirha, ukuba umntu uneengxaki ezinkulu. Unokuqala iiklasi ngokukhetha isethi yezi ntlobo ze-gymnastics :

• ITibetan;
• Ukuphucula;
• Ukuqinisa imisipha;
• Ukuzivocavoca nge-osteochondrosis ;
• Ukuhlawula nge-hernia yomgudu.

I-Qigong eziyinkimbinkimbi, ukuqhuba umzimba

1. Beka izandla zakho kwisitshixo kwaye uphakamise phezu kwentloko yakho, imilenze eqondileyo ukuvalela kunye. Ukunyuka ngokukhawuleza kwizwane zakho, ngelixa ulungisa iingalo zakho kwaye wolulela isithsaba sakho. Ngaloo ndlela, umgudu wonke, umzimba wonke uphelelwe. Emva koko buyela kwisikhundla sokuqala, ungabi msinya.

2. Izandla kwisithuba sangaphambili senkqantosi, kodwa igobile kwiindawo. Yenza ukunyakaza kwicala lasekunene, ngakwesobunxele, njengeholide ye-pendulum. Ngomnqweno wokuba ufike ixesha elide.

3. Isikhundla sokuqala siyafana, ngoku nje ugobe ngakumbi kunye nemilenze. Ukwenza i-pendulum.

4. Ywamkela isikhundla njengento yesibini. Ngethuba ukwenza imithambeka, lungisa izandla zakho. Ukubuyela kwisikhundla sokuqala, shintsha iimbalo zakho. Umgudu uphawulwa ngokugqithiseleyo, kwaye omnye kufuneka azame ukugxila kule ntlupheko.

5. Hlanganisa imilenze, izandla ukudibanisa kwisitshixo, uvule umzimba umzimba we-90 degrees, ngelixa ulula izandla.

6. Yenza umlinganiselo wenombolo yesi-5, wongeza nje ukuguquka kwentamo, ujike yonke indlela.

7. Beka iinyawo zakho ububanzi kunamahlombe akho, zinciphisa iingalo zakho. Yenza imithambeka, ngelixa uhlalisa isandla sakho emadolweni, kunye nokuphambene - uphakamise.

8. Sukuma uqonde, faka izandla zakho esinqeni sakho. Ukuqhubela phambili intloko, njengentaka. Iimfudu zimele zibe ziphuzi kwaye zenzeke.

9. Isikhundla esifanayo sokuqala, ngoku kuphela intloko ukujika kumacala kwaye uzama ukuthintela ihlombe kunye nesikhumba.

10. Isikhundla sangaphambili, intloko igxotha kwisifuba, uze uyibuyise ngobumnene. Musa ukuhamba ngokukhawuleza!

11. Musa ukutshintsha isikhundla sokuqala. Yenza intloko yakho isetyhula kakade.

12. Izandla ezinqeni, imilenze yokugoba. Khuphula isalathiso esingaphantsi kwinqanaba lama-45 degrees. Jikela unyawo ngonyawo lwakho. Emva koko utshintshe isikhundla.

13. Izandla ziphakanyisiwe kwinqanaba lomgangatho. Imilenze ivaliwe, iqonde. Ncipha phantsi iingalo zakho uze uzibophe kwisikhuni, uphakamise uze usiye kwindawo yesifuba. Ukuzisa ngokukhawuleza kwinqanaba lebunzi kunye nakwisigaba esilandelayo seengalo ukuba zivule, zidibanise ngexesha elifanayo. Intshukumo elandelayo kukuphakamisa enye ibhokhwe ngelixa linciphisa elinye. Hambisa isifuba kwisikhokelo sokuphakama kwengalo. Umzimba wenza kwakhona u-ujike emva kwesigxina esiphezulu. Kulo msebenzi, ufikeleleke ekutheni uxinzelelo lwe-muscle, utshintshe isikhundla se-elbow nomzimba. Ukugqiba i-gymnastics ngokunciphisa nokujoyina izibonda kwindawo yesifuba. Yenza ukuphindaphinda kwama-10-18.

Ezi zifundo zihamba phambili kwinkqubo ye-qigong. Emva kokuba ufunde kwaye wavavanywa, emva kokufunda rhoqo, unokuqala ngakumbi kunzima. Oku kuya kuphucula inkqubo yokuphilisa.

Ukuqapha

Ukwenza lo msebenzi, kufuneka uqaphelisise iimvakalelo zakho. Ukuba ukungahambi kakuhle kuvakalelwa ngethuba lokunyuka, khawuyeke ngokukhawuleza. Xa inkathazo idlulayo, qalisa kwakhona umsebenzi ofanayo ngokuwugqiba.

Kwimiba yengxaki yomgudu, awukwazi ukusebenzisa nayiphi na imizamo ebukhali. Iimfudu kufuneka zenziwe ngokunyanzeliswa kwengcinezelo, ngokunyuka kwandisa umthwalo. Ukuphuza ngexesha le-gymnastics kufuneka lihlale lilile kwaye lilingana.

Izigulane ezingapheliyo zicetyiswa ukuba zisebenzise ii-2 ngosuku. Abantu abahlala besoloko bodwa, kodwa rhoqo. Ubunzima bexesha eliyinkimbinkimbi lincinci, kuphela isiqingatha seyure. Ukuphindaphinda komsebenzi ngamnye kwenziwa ngokuhambelana neemvakalelo kunye neminqweno.

Butriva Complex

Kukho iisethi zokuzilolonga, udidi olujoliswe ekubuyiselweni komgudu emva kwexesha lokuhamba emva. Kodwa kwinkimbinkimbi, ezithathayo kwaye zagqibezela i-Butrimov, iQigong yomgudu ifakwe kwisimo se-Slavic.

Kutheni konke malunga ne-gymnastics?

Ngokubanzi, inkqubo yeShayina yokubuyiselwa yinto yesayensi yonke. Kunceda ukutyhila ubuchule bakho, ukwazi ngokwakho. I-qigong eqhuba ixesha elide isebenza amaphuzu asebenzayo kwizinto eziphilayo, abantu abanjalo baqala ukuphatha abanye, basuse intlungu, bahlaziye. Abaphathi benene kunye ne-gurus yale nzululwazi bayazi ukuba baqokelele amandla aphilileyo, bazihlambulule amandla amandla. Kodwa okokuqala umntu kufuneka aphilise ngokwakhe.

Isiphumo

Ukufunda le miba inomdla kwaye inolwazi. IQigong inikeza amathuba amaninzi ahlukeneyo. Lo ngumpilo, ukukhanya emzimbeni, umqondo wobomi obuphelele. Impumelelo ekuqondeni iinkqubo zaseMpumalanga ziqinisekiswe ukunceda umntu angaphazanyiswa bubuthathaka kunye nokugula komzimba.