Kutambasula si njira yokhayo yosonyezera kusintha kwa thupi lanu, komanso nthawi yopuma. Zochita za kutambasula zimathandiza kuchepetsa minofu mutaphunzitsidwa, kuchotsa zowonongeka za lactic acid, ndi kuwapatsa mawonekedwe okongola, achikazi. Chimodzi mwa masewera olimbitsa thupi otambasula ndi gulugufe, koma mosasamala kanthu za chikondi cha chilengedwe chonse, anthu ochepa okha amapambana mu asanas .
"Butterfly" mu yoga
Mu yoga, mtundu wa "butterfly" umatchedwa Purna Titali, kumene Purna ndi "yodzaza, yonse", ndipo Titali ndi "butterfly". Ndipotu, dzina loposa kale lonse limasonyeza ubwino ndi maonekedwe a asana - mapazi ako pakuphedwa kwa gulugufe adzakhaladi mapiko a gulugufe.
Yogis akufotokoza zochepa chabe pochita zojambulajambula zozizira mapazi. Miyendo iyenera kumasuka, yomwe ndi yovuta kwambiri. Mapazi ali pafupi kwambiri ndi kubuula. Kumbuyo kuli ngakhale, chifukwa msana wa chikhalidwe chakummawa akutanthauza mzere umene mphamvu ya chilengedwe imalowa m'thupi lathu. Pambuyo pa "butterfly" mutatha, muyenera kutambasula miyendo yanu ndi kuwamasula. Kupanga asana ayenera kukhala 20-30 nthawi tsiku lililonse.
Kuwonjezera pa standard asana, palinso zochitika zosiyana "butterfly". Muyenera kugona pansi, mutseke miyendo mu butterfly ndikuyesera kutsegula m'mimba mwachangu kuti mugwe pansi.
Kugwiritsira ntchito "butterfly"
Musanalankhule za momwe mungagwiritsire ntchito "butterfly", tiyeni tiwone mawu ochepa ponena za ubwino wake:
- zochita zimachepetsa minofu ya ntchafu;
- kumatulutsa kutopa kuchokera kumapazi;
- kumayendera magazi kutatha nthawi yaitali;
- Phindu limakhudza ziwalo zogonana za amayi ndi abambo;
- amasangalala.
Kuchita masewera olimbitsa thupi
- IP - atakhala pansi, miyendo inagwada pamadzulo, mapazi pansi, manja akutsala pansi. Mitembo imatsekedwa - "mapiko" a gulugufe amatsekedwa. Pogwedeza, "kutsegula" mapiko, pa kutuluka - kutseka. Pamene miyendo imatsegulidwa, timagwirizanitsa mapazi, ndikugwada pansi.
- Kuvuta: Timatsegula miyendo yathu, timayendetsa mikono, ndikuyamba kutambasula "mapiko athu" kuti atchepetse mabondo athu. Pachifukwa ichi, muyenera kuyang'anira msana wanu - ziyenera kukhala.
- Manja akusunthira kuchoka ku mapazi kupita ku mawondo, pa kudzoza timayika manja pa mawondo, kuwatsitsa monga momwe zingathere pansipa. Kutulutsa mpweya kumatulutsa miyendo yathu. Chinthu chachikulu muzochita izi ndikutambasula momwe zingathere msana kuseri kwa korona pa kudzoza.
- Timatseka miyendo monga momwe zilili pa IP op.1 Timapumula manja athu pansi. Timatsegula miyendo yathu ndikuyika mikono yathu mozungulira mapazi athu. Pomwe tikutsegula, timatambasula manja athu ndipo thupi lathu lonse likupita patsogolo. Pumphunzi timabwerera kwa FE.