Jimicsi Universal "rihii" si loo xoojiyo saxaafadda: afar ka mid ah

Jimicsiga "rihii" - nooc ka mid ah maroojin ka dhigaya been dabaqa ama keydka tababarka. Waxa uu inta badan ka mid ah xarumaha taam si loo xoojiyo murqaha caloosha iyo qallajinta iyo stretch iftiin bowdyaha hoose.

Waxaa jira siyaabo dhowr ah si ay "rihii": jiifo classic, classic isagoo Jiifa caloosha, iyo sidoo kale kala duwanaansho ay.

Classic "rihii" on dhabarka

jimicsi The classic "rihii" for saxaafadda waxaa la sameeyaa iyadoo aad dhabarka u jiifto.

1. Iska laab jilbaha oo ay ku biiraan cagaha. In meel this, u ogolaan jilbahaaga in uu hoos u dhaco, laakiinse innaba ma ay dhaqaajiso. Tani waa soo billowday ugu.
2. Kor u jirkaaga sare intii suurtogal ah iyo adkayn saxaafadda. Waa inaad taxadar in qaar ka mid Gudigga oo muhiim ah:
   • Asturaad si adag u riixriixan oo lagu tumayo. Tan waxaa loo fududeeyey booska cagaha. Jilbaha dabacsan.
   • Neck Dhehana.
   • Ha jiidin garka hore. Movement ee jirka qaadataa meel keliya kharash ku hoos murqaha caloosha.
3. Meesha ugu sarreysa ee hakin muddo laba xisaab.
4. Oo dhaca, ma nastaan murqaha caloosha. Waxay u baahan yihiin in la si joogta ah u taagay intii uu socday layligu. Halkaa marka ay marayso ugu hooseeya ee garbaha kaliya taabtaan dhulka.

Hands noqon karaa boos kasta, kaas oo bixiya dheelitirka ah waxqabadka iyo "Rah" sax farsamo, waayo, madaxa geeyay on suxullada ah, ka danbeeya madaxa - suxullada weeraryahanka (photo 1) ama tallaabay on laabtiisa.

Ku celceli 15-20 jeer.

dad badan ma oga in ay tahay layli classic waa qayb ka mid ah wax-u ah "qalafsan ee Bruce Lee." Waa ma aha oo kaliya ay xoojisaa muruqyada, laakiin sidoo kale iyaga u qalaji, samaynta gargaarka. Sidaa darteed, noocan oo kale ah "rihii" jimicsiga waa haweenka oo aan u baahnayn mass muruqa, iyo caloosha ah guri la gargaarka fiican laakiin aan convex ka mid ah oo caan ah. Number dhawaado korodhka ka mid saddex ama afar. Jebi u dhexeeya nooc - 30 ilbiriqsi.

duwanaansho adag

In noocan oo kale ah jimicsi "rihii" ee saxaafadda (photo 2) waa xoogaa kala duwan.

1. Fadhiga dabaqa, fidin lugaha weeraryahanka.
2. Arms soo baxay oo dhanka.
3. Jilbaha wax yar ka qaloocsan, waa inaad cagaha soo qaad sagxadda iyo iyaga qaado xagal 45 digrii. jidhku waa meel V-qaabeeya ah. Tani waa soo billowday ugu.
4. Jilbahaaga tuujiyey, xabadka oo uu gacmaha u haleelaan cagaha badan ka Faydatay Dhudhumadeeda ah.
5. Isu ururi muruqyada caloosha intii suurogal ah oo xil this laba xisaab.
6. Ku noqo billowday ugu.

Si aad u adkayn layliga, in boos laga bilaabo lugahaaga furay in gacanta.

Haddii murqaha caloosha waa daciif, hubka dhabarka fidin iyo nasasho iyaga ka gees ah dabaqa. iyaga ku hay meel this inta lagu guda jiro set oo dhan. Tani waxay ka saari doonaan xiisad ka dhexda (taas oo si xoogan u socotaa in cadaadis marka murqaha caloosha ma qaadi karto load ah).

Ku celceli 10-15 jeer.

Classic "rihii" on caloosha

In ka yar si fiican u yaqaan waa waxqabadka "rihii" on caloosha. Sidee Doorashadan, dad badan oo la ogaado, laakiin magac oo kala duwan - "Basket". Yogis u ogaado sida Dhanurasanu ama qaanso bandhig. Iyada oo ay kaalmo u fidin murqaha caloosha, aad u xoojiso dib, waxay kordhin dabacsanaan dhabarta iyo adkayn baridaada.

1. Laga bilaabo booska - isagoo Jiifa caloosha. lugaha si toos ah u kordhiyay. Hands waa ay weheliyaan jidhka.
2. Iska laab jilbaha iyo kor u sida ugu badan ee suurtogalka ah.
3. Hands, isku day in aad gaari oo anqowyada iyo qafaasha. Haddii aan, ka dibna kaliya kor u qaadayaa gacmihiisa si aad u dib ugu sii weynayd.
4. Tuuji glutes iyo xil this laba count a. (Photo 3).
5. Oo dhaca, ma nastaan saxaafadda. waxaa si joogto ah ku hayso inay walwalaan.

Ku celi 5-10 jeer.

Jimicsiga "rihii" on caloosha - version ah oo khafiifa

layliga hore waxaa laga yaabaa in aad u badan ee bilowga ah. Haddaba, waxaan ka dhigi kara version ah oo khafiifa oo ka mid ah "Rah" on caloosha si loo xoojiyo muruqyada jidhka. In yoga waxa loo yaqaan Naukasana (doon bandhig) iyo waxaa loo arkaa hab wanaagsan oo ay u nooleynaya jidhka oo loo hagaajiyo dheefshiidka.

1. Caloosha dhulka dhig. lugaha si toos ah u kordhiyay iyo dhulka ugu seexdaan, hubka weeraryahanka fidiyey iyo waxaa sidoo kale laga helay dhulka.
2. Kor lugaha iyo gacmaha u taagay weeraryahanka intii suurtogal ah. Adkay jirka oo idil.
3. Joog meel this laba xisaab. (Photo 4).
4. Hoose gacmaha iyo lugaha dabaqa, laakiin ma nastaan caloosha.

Ku celceli 10-15 jeer.

Noocan ah "rihii" ayaa sidoo kale samaynayaan in ay mag-danab murqaha caloosha.

Tiro cayiman aaminin - ugu yaraan mid kasta oo ka mid ah fursadaha. Si jimicsi kasta "rihii" in ay noqon wax ku ool ah, waqtiga aad u baahan tahay si loo kordhiyo by 5 laba todobaad kasta.