Autogenous Exercise - Exercises

Kudzidziswa kwechigogogiti kunopa nzira inokubvumira kuti uzvizive iwe pachavo muhutano hwakanaka, hushandise uye uende maari. Mukufamba kweizvi, unogona kugadzikana kana kufara, kubvisa kukanganiswa kwemweya kana muviri, zvakakodzera kuti uzorore mumaminitsi mashoma. Ihwo hunhu hwemhando yekudzidzira kwekudzivirira ndeyekuti munhu anozviitira pachake asina kushandisa kune rubatsiro rwekunze.

Tsika ye autogenic kudzidziswa

Saka, sezvatave tatoona, kudzidzira autogenic inzira inokubvumira kuzvigadzirisa iwe pachako kuburikidza nedzimwe nyika. Zvinonyatsozivikanwa kuti zvinogona kusimuka pachako, kana munhu ari munzvimbo yakanyarara, nzvimbo yakanyarara, akasununguka uye asingafungi pane chimwe chinhu. Nheyo dzepamusoro dzekudzidzira autogenic ndezotevera:

1. Sarudza nzvimbo yakanyarara isina chiedza chakajeka.
2. Gamuchira "mudzidzisi wepo": gara pamucheto wechigaro, chengetedza makumbo ako zvakanyanya, sarudza mhuru yakasununguka ichienda pasi, shandisa musoro wako pachifukidzo uye ugofugamira, unzwe kuenzana kweiyi pose.
3. Gara uchinyatsotevera kupumha kwechikamu chimwe nechimwe chemuviri wako.
4. Fema zviri nyore, fungisisa pakufema.
5. Ita maminitsi anenge 10-20.
6. Usanetseka nezvekuti wakasununguka sei iwe, chengetedza kusateerera kwako.

Chinhu chimwe chete chinogona kudzivisa - kutadza, izvo dzimwe nguva kunotungamirira kusanzwisisiki kuti mazano ehurumende inoda kuvepo. Kudzidzisa kwechigogogiti kunosanganisira kukwirira kwekufungidzira-kutanga kwemashure mashomanana, uye zvakare uye kupfuura.

Autogenous Exercise - Exercises

Mushure mokunge makadzidza zvidzidzo zvekudzidziswa kwe autologous, munokwanisa kuedza maitiro akasiyana-siyana. Ngationgororei dzimwe dzei.

Ita "Kuremera"

Sezvo mutemo, kusununguka kwemisungo kunonzwika semhando yekurwadziwa mavari. Muchiito ichi unoda kudzidza kuti unonzwa sei. Zvakanaka nyore:

1. Ita papepa uye uisa ruoko rwako pairi, funga nezvekunzwa kwekudzikisa pepa pasi pehukuru hwechanza chako.
2. Isa ruoko rwako pachikero, tarisa museve.
3. Edza kusimudza maoko ako nesimba rezvinyorwa zve deltoid - izvi zvichange zvakaoma nekuda kwesimba remaoko. Zvose izvi ndegadziriro yekukubatsira kuti uve nechokwadi chokuti muviri wako unorema.
4. Tora purogiramu yekudzidzira, zorora, usatora pfungwa pane rugare.
5. Tora pfungwa kumanikidziro rworuoko rworudyi. Munguva pfupi iwe uchanzwa humwe humwe uremu hwomuviri, iwe haufaniri kuzviita nekuedza kwakasimba-unoda.
6. Pashure pekudzidzisa zvishomanana, manzwiro ekurwadziwa achatanga kuchinjwa nekuzorora, uye muviri unoguma kuzvinzwa.

Kana iwe uchinzwa urombo mumaoko ako netsoka - iwe wanyatsoziva basa iri. Uyu ndiwo unhu hwakanaka hwekudzidzira nekuzorora.

Dzidzira "Hucha"

Muchiitiko chekutenderera, ropa riri mumuviri rinoparidzirwa, izvo zvinokonzera kunzwa kwokunaka. Ichi chinhu chinoshandiswa zviri nyore

1. Bhura, shambidza maoko ako.
2. Gara uine mukana weAAT, uchitarisa pfungwa pane rugare, nguva pfupi uye pakurema.
3. Wedzera hutano kune ushamwari humwe.

Mukati yekurovedza, huchawedzera huchazonzwa shungu uye ruoko rwechipiri, uye muviri wose. Sezvawacherechedza, chiito ichi hachibviri kunze Pfuura - yakaoma yekudzidzira autogenic inowanzobatanidza zvikamu zvakakwana.

Ita "Mwoyo"

Chinokosha chekudzidziswa kwechigogimisi ichi chiri nyore: unofanirwa kunzwa kunzwa kwemasimba mukati memuviri. Izvi zvinowanzoita basa remwoyo yematambudziko.

1. Gara uine mukana we AT, usatarisa kufunga nezvekudzikama, zvishoma pashure pechiremera uye kushambidzika.
2. Wedzera kukanganisa kusvika kumhepo, kutanga kwemaminitsi mashomanana, kuwedzera nguva.

Iwe wanyatsoziva basa iri, kana iwe unogona kunzwa kunzwa kusimba kwakasimba mumuviri wose.