Fɛɛnw ɲɛfɔli
Yoga kɔrɔ jɔnjɔn naani farikoloɲanagwɛ kama .
1. Ka jusigilan jɔnjɔnw sabati ani ka farikolo kɔlɔsili sabati .
Yoga be sinsin asana kɛcogo lo kan, a be yɔrɔ jɔnjɔnw lawuli tigitigi i n’a fɔ kɔnɔbara yɔrɔw ani kɔfɛla fasaw n’u be yɛlɛmayɛlɛma, k’u yɛlɛma, k’u yɛlɛma ani k’u yɛrɛ labɛn ka farikolo sabati. Yoga tɛ i n’a fɔ laada fanga kalan min be sinsin yɔrɔ ka fasa fanga bonyali kan, a be sinsin fasa baarakɛɲɔgɔnya kan min be kɛ ni ɲɔgɔn ye-fasa minw be basigi kosɔbɛ, olu be baara kɛ tuma bɛɛ walisa ka asanas mara, o be balansi, yɛlɛmani ani farikolo yɔrɔw yɛlɛma yɛlɛma kosɔbɛ. A ka kɛ core stability ye squats wagati la walima limb coordination boli wagati la, setigiya jɔnjɔn minw sɔrɔla yoga sababu fɛ, o be farikoloɲanagwɛ baara sifa caaman dɛmɛ ani ka dɔ bɔ farikoloɲanagwɛ joginniw ka farati la minw be sɔrɔ fasaw ka ɲɔgɔndanbaliya fɛ.
2. Ka fɔrɔmasɔn sɛgɛsɛgɛri nɔgɔya ani ka farikolo kɛnɛyali teliya .
Post-fasa dimi ni fascia tension ye gɛlɛya ye min ka ca, yoga be minw ɲɛnabɔ ka ɲɛ ni sɔgɔsɔgɔninjɛ ni ninakili baara faralen ɲɔgɔn kan. Asana yɛlɛmani minw laɲinina, u be fasa minw be baara kɛ kojugu, u lafiya, u be asidi lakiti nɔgɔya ani u be fasa gɛlɛya dɔgɔya. Ni yoga be fara fɛɛrɛ dɔw kan i n’a fɔ kɔnɔbara nɛnɛkili ani nuun nɛnɛkili yɛlɛmayɛlɛma, o be joli bolicogo n’a ka nɔgɔ dicogo dɛmɛ, o min be farikolo dɛmɛ ka fanga sɔrɔ joona. Ka fara o kan, asanas minw be farikolo latanga (i n’a fɔ Child’s Pose ani Corpse Pose) be kɔritizɔli hakɛ dɔgɔya, o be farikolo ka degunw nɔgɔya ka bɔ farikoloɲanagwɛ barikamanw na ani ka farikolo labɛn walisa a ka se ka baara kɛ koɲuman farikoloɲanagwɛ nataw la.
3. Ka farikolo ni hakili cogoyaw bɛn ɲɔgɔn ma walisa ka farikoloɲanagwɛ ɲuman kɛ .
Yoga be sinsin “farikolo ni hakili ka kelenya” lo kan. N’a be ninakali ni tagamasiɲɛw kɛ kelen ye, o be dɔgɔtɔrɔw dɛmɛ u ka to yen, o be jɔrɔnankow ni hakiliɲagami nɔgɔya farikoloɲanagwɛ wagati la. Fanga kalan na, miiriya sinsinnin be fasa baarakɛcogo lɔnniya sabati, ka kalan ɲuman fisaya; kardiyo farigoloɲɛnagwɛw la, ninakali basiginin be muɲuli sabati ani ka farigoloɲɛnagwɛ wagati janya. Ka fara o kan, hakili min be sɔrɔ yoga fɛ, o be mɔgɔ dɛmɛ k’u farikolo ka tagamasiɲɛw lamɛn ka ɲɛ, k’u yɛrɛ tanga farikoloɲanagwɛ ma ani ka farikoloɲanagwɛ laɲiniw sɔrɔ ni “baara ni lafiɲɛ” ye cogo bɛnnin na. A ka ɲi kɛrɛnkɛrɛnnin na ka ɲɛsin kalan labɛnw ma minw be kɛ wagatijan kɔnɔ i n’a fɔ ka tulu bɔ ani ka farikolo labɛn.
4. I k’i yɛrɛ degera makoya sifa caaman na ani ka farikoloɲanagwɛ dancɛw bonya .
Yoga be mɔgɔ bɛɛ ladon cogo min na, o b’a to a be se ka farikoloɲanagwɛ fɛɛrɛ sifa caaman dafa ani ka jɛnkulu sifa caaman mako wasa. Daminɛbagaw fɛ, yoga be kɛ i n’a fɔ donyɔrɔ min be se ka sɔrɔ farikoloɲanagwɛ la, ka baara kɛ ni asanas ye minw ka fanga ka dɔgɔ -ka farikolo baarakɛcogow kunu ani ka tagamasiɲɛw dɔgɔya. Farikoloɲanagwɛ kanubagaw fɛ, a be baara kɛ i n’a fɔ cross-fɔrɔmasɔn minɛn min be se ka fanga dilanni yɛlɛmanibaliya sara ani ka fasa gɛlɛya bali. Banabagatɔ minw be kɛnɛyako la wala minw ka farikolo yɔrɔw be sɔgɔsɔgɔ, yoga asanas nɔgɔmanw b’a to u be se ka farikolo fanga sɔrɔ ani ka tagamacogo degi k’a sɔrɔ u be farikolo yɔrɔw latanga. Ka fara o kan, yoga tɛ minan gɛlɛnw ɲini ani a be se ka kɛ soo, farikoloɲanagwɛyɔrɔw la, kɛnɛma wala yɔrɔ wɛrɛw la, o min b’a to farikoloɲanagwɛko be se ka kɛ cogo ɲuman na ani k’a to a be to ka kɛ.
Pilates ka farikoloɲanagwɛ minanw:
Pilates farikoloɲanagwɛ minanw ye baarakɛlaw ka kalankɛminanw ye minw labɛnna ka kɛɲɛ ni Pilates ka sariyakolo jɔnjɔnw ye minw ye “Kɔlɔsili, jɔnjɔn, ninakili, ani tiɲɛn.” A be se ka fasaw lawuli cogo tigitigi la, ka fanga di mɔgɔ ma ani ka farikolo lɔcogo latilen. A bɛnnin lo makoya suguya caaman ma-k’a ta daminɛbaga donni na ka taga a bila baara la, ani k’a ta farikolo labɛnni na loon o loon ka taga a bila farikoloɲɛnagwɛ kalan na-a be kɛ ka caya jagokɛyɔrɔw la, yɛrɛlabɛnsow la, farikoloɲɛnajɛ baarakɛyɔrɔw la, ani farikoloɲɛnajɛ yɔrɔw la so. Dugumanla la, ɲɛfɔli fɛsɛfɛsɛnin dɔ be sɔrɔ yɔrɔ jɔnjɔn naani na: minan jɔnjɔnw tilannin, u dilancogo sariyakolow, baarakɛcogo nafaw ani koow kɛcogo minw be se ka kɛ:
I. Minɛn jɔnjɔnw tilanyɔrɔ n’u ka kɛcogo jɔnjɔnw
1. Yɛlɛmanikɛla:Labɛn jɔnjɔn:
A dilanna ni dilan ye min be yɛlɛmayɛlɛma, ressort barikaman, sennakuru, kamankunw, bolokunnandenw, ani fɛɛn wɛrɛw. O nɛgɛdaga dilanna ni nɛgɛ ye min barika ka bon, nɛgɛdaga min be yɛlɛmayɛlɛma, o be ni nɛgɛdaga ye min tɛ kuma, ani pɔrɔnw be se ka yɛlɛma yɛlɛma yɔrɔ caaman na (a ka ca a la, yɔrɔ 3-5), o b’a to fanga be se ka caya wala ka dɔgɔya ka kɛɲɛ ni fɔrɔmasɔn makoya ye.
Baara jɔnjɔnw:
O la, a be se ka kɛ ko farikolo fasaw bɛɛ be se ka dege cogo tigitigi la. A be tagamasiɲɛw dɛmɛ i n’a fɔ senw yɛlɛmani, core curls ani kɔfɛ yɛlɛmani, a be sinsin core basigili sabatili kan, fasaw marali ani senw ni senw ka jɛnɲɔgɔnya kan k’a sɔrɔ a be farikolo yɔrɔw ɲɔgɔn gosi dɔgɔya, o min b’a to a be bɛn mɔgɔ minw ka kɛnɛyako tɛ kelen ye.
Dilancogo jɔnjɔnw:
Jagokɛyɔrɔ dɔw be dɛmɛ don ka layɔrɔw yɛlɛma ani ka minanw bonya . So-use versions be baara kɛ ni dilan cogo dɔ ye min be se ka yɛlɛma, a be yɔrɔ 0.8-1.2m2 dɔrɔn lo datugu walisa ka se ka mara nɔgɔman na.
Tabali tarapizi:Labɛn jɔnjɔn:
A lɔra nɛgɛ barikaman dɔ kan, min be ni trapeze sanfɛla ye, kɛrɛfɛ nɛgɛw, ressortw, bololafɛnw, senw dɛmɛnanw ani fɛɛn wɛrɛw. O fani be se ka doni-ta min ka ca ni kilo 300 ye, ani a be ni pɔrɔnw ye minw be se ka yɛlɛma ani u be dɛmɛ don ka taga yɔrɔ caaman na.
Baara jɔnjɔnw:
Ni fanga dilanni ni labɛnni degeli sifaw farala ɲɔgɔn kan, o b’a to mɔgɔw be se ka yɛlɛma, ka yɔrɔw sɔgɔsɔgɔ ani ka tagamacogo wɛrɛw kɛ trapeze sababu fɛ walisa ka fanga di u kamankunw, u kɔkolow, u ka yɔrɔw la ani u ka dugumayɔrɔw la. Kɛrɛfɛ nɛgɛw ani senw dɛmɛnanw be dɛmɛ don kɔkolo yɛlɛmani na, gɛrɛfɛla baara la ani fɔrɔmasɔn wɛrɛw la, ka lɔcogo koow fisaya ka ɲɛ i n’a fɔ gɛrɛnw koorininw, gɛrɛnw yɛlɛmani ani gɛrɛnw yɛlɛmani.
Dilancogo jɔnjɔnw:
A ka ca ni minanw ye (i n’a fɔ nɛgɛkunbɛnnanw, bolow, senw bolow, n’a ɲɔgɔnnaw), a be dɛmɛ don ka mɔgɔw lasun u ka lɔ cogo caaman na (ka lɔ, ka sigi, ka yɛlɛ, n’a ɲɔgɔnnaw). Jagokow la, a ka ca a la, a be kɛ baarakɛminan jɔnjɔn ye ka mɔgɔ kelen -on-kelen ɲɛminɛ mɔgɔ kelen kelen bɛɛ fɛ, mɔgɔ yɛrɛ yɛrɛ fɔrɔmasɔnbagaw fɛ.
Wunda sigilan:Labɛn jɔnjɔn:
Sigiyɔrɔ min ka surun ani a basiginin lo i n’a fɔ sigilan-, min be ni pedali ye min be se ka yɛlɛma, min be se ka pɔrɔnw kɛlɛ ani bololafɛnw. Pedali yɔrɔ n’a ka pɔrɔn fanga be se ka yɛlɛma yɛlɛma, ani a girinya bɛɛ be se ka kɛ (kilo 15-20 ɲɔgɔn) walisa ka se ka tagama nɔgɔman na.
Baara jɔnjɔnw:
A be sinsin duguma senw fanga kan, ka core control kɛ ani ka balansi fɔrɔmasɔn kɛ, a be tagamasiɲɛw dɛmɛ i n’a fɔ ka pedali gosi, ka kɛrɛfɛla cɛmancɛ yɛlɛma ani ka glute bridges kɛ. A be gɛrɛntɛ fasaw, gɛrɛntɛ kɔnɔyɔrɔ n’a kɛnɛma fasaw ani gɛrɛntɛ fasaw barika bonya kɛrɛnkɛrɛnnin na, k’a sɔrɔ a be farikolo ka basigi ani ka fasaw ka baara kɛ cogo bɛnnin na.
Dilancogo jɔnjɔnw:
A bonya ka dɔgɔ (a janya, a bonya ani a janya be se santimɛtiri 60×40×50 ɲɔgɔn ma), a ka ɲi ka yɛlɛma cogo gwɛlɛman na. A bɛnnin lo stidiyo fitininw ni cɛmancɛw ma ani so kɔnɔ farikoloɲanagwɛ ma, a ye baarakɛminan ɲuman ye min be se ka farikolo yɔrɔw ni yɔrɔw basigi.
Nafa jɔnjɔnw baarakɛcogo
Forma tigitigi ani fasa sculpture:
Fasaw ka baara tigitigi fɛ ani ka to ka farikolo tanga, o be fasa jɔnjɔnw, kamankunw ni kɔfɛla fasaw ani dugumayɔrɔw barika bonya koɲuman, o be fasaw ka nɔgɔya ni tulu lajɛnni fisaya. Kɛrɛnkɛrɛnniya la, n’a be yɔrɔ jɔnjɔnw lo ɲɛsin i n’a fɔ cɛmancɛ, kɔnɔbara, gɛrɛnw ani gɛrɛnw, a be se ka kɛ ni “sculpté” ye.
Barika don mɔgɔ la ani a be mɔgɔ lɔcogo fisaya:
Ka sinsin core stability kalan kan, a be stabilizer deep fasaw fanga bonya i n’a fɔ transverse abdominis ani erector spinae, a be lɔcogo juguw latilen i n’a fɔ gɛrɛnw, gɛrɛnw, ani scoliosis, ani ka farikolo ka basigi n’a ka lɔcogo cɛɲumanya fisaya.
Low-Kɔlɔsili Labɛnni ani Lakanali Labɛnni:
Ni tagamasiɲɛ ɲuman ye ani fanga labɛncogo kɔlɔsinin ye, a be farikolo yɔrɔw gosi dɔgɔya. A be se ka kɛ ka farigoloɲɛnagwɛ kɔfɛ joginniw labɛn (misali la, lumbar disc herniation, knee joint joginniw kɛnɛyali), bangenin kɔ, nɛgɛkunbɛnnan fasa labɛnni, ani fasa fanga marali mɔgɔkɔrɔbaw fɛ, min be fɔrɔmasɔn ni labɛnni nafa fila di.
Fasa marali ɲuman ani farikoloɲanagwɛ kɛcogo ɲuman:
Ka sinsin “fanga bɔli kan min be kɔlɔsi,” a be fasa baara labɛnnin ni fasa fasa jɛnɲɔgɔnya ladon. A be se ka kɛ i n’a fɔ kuruwa-kalan minan boli, fanga dilan, dɔnkili, ani farikoloɲanagwɛ wɛrɛw la, ka farikoloɲanagwɛ bɛɛ kɛcogo fisaya ani ka farikoloɲanagwɛ joginniw farati dɔgɔya.
Ka ɲumanya ani lakanali
Pilates baarakɛlaw ka minanw be bɛn ni diɲɛ ka lakana sariyaw ye. O nɛgɛdaga dilanna ni nɛgɛ Q235 ɲumanba ye min be ni mugu- ye min be nɔgɔ bɔ -. O sɛgɛsɛgɛrikɛcogo be sɛgɛsɛgɛri kɛ siɲɛ 100 000 walisa k’a lɔn n’a be se ka mɛn. Fɛɛn minw be ɲɔgɔn minɛ ni adamaden farikolo ye, u be baara kɛ ni ɛponjiw ye minw tɛ -sɔgɔ, minw tɛ baga bɔ ani kasa tɛ minw na, u be RoHS ka laminiko sɛbɛw labato. Jagokɛminanw ka teli ka saan 1-3 garanti di, k’a sɔrɔ minw be baara kɛ soo, olu be se ka ladon u ka ɲɛnamaya bɛɛ la. Minɛn minw tiɲɛna, u be se ka yɛlɛma gwansan walisa u ka se ka baara kɛ n’u ye wagatijan kɔnɔ.
Komi an ye yoga dilanbagaw ni feerekɛlaw dɔ ye minw ka lɔnniya ka bon Sinuwa jamana na, an be mɔgɔw lɔn ni fɛɛn ɲumanw ye ani u sɔngɔ ka gwɛlɛ. Aw k’aw hakili sigi ka yoga san sɔngɔ gwɛlɛman na min be feere yan an ka izini kɔnɔ. Aw ka ɲɔgɔn sɔrɔ n’an ye walisa ka baara dɔ kɛ aw yɛrɛ ye.