Nokho, ukuma okuqondile kungesinye sezici ezihlukanisa abantu kwezinye izilwane. Kodwa ngemva kokuba umuntu emile eqondile, ngenxa yesenzo samandla adonsela phansi, kwabangelwa izifo ezintathu:
Esinye siwukuthi ukujikeleza kwegazi kuyashintsha kusuka endaweni evundlile kuya kokuqondile
Lokhu kubangela ukuntuleka kwegazi ebuchosheni kanye nokugcwala ngokweqile kwesimiso senhliziyo nemithambo yegazi. Ukukhanya kwaveza impandla, isiyezi, izinwele ezimhlophe, ukungabi nomoya, ukukhathala kalula, ukuguga ngaphambi kwesikhathi; Ezinzima kakhulu zivame ukuba nesifo sobuchopho nesifo senhliziyo.
Okwesibili ukuthi inhliziyo namathumbu kuhamba phansi ngaphansi kwamandla adonsela phansi
Ibangela izifo eziningi zesisu nenhliziyo, yenza isisu nemilenze ibe namafutha, ikhiqize umugqa okhalweni namafutha esiswini.
Okwesithathu, ngaphansi kwesenzo samandla adonsela phansi, imisipha yentamo, ihlombe nomhlane, futhi okhalweni luthwala umthwalo owengeziwe.
Imbangela ukucindezeleka ngokweqile, ukukhiqiza imisipha strain, umgogodla wesibeletho, lumbar umgogodla, ihlombe kanye nezinye izifo ukwanda.
Ukuze unqobe ukushiyeka kokuziphendukela kwemvelo komuntu, akunakwenzeka ukuthembela ezidakamizweni kuphela, ukuzivocavoca umzimba kuphela, futhi indlela engcono kakhulu yokuzivocavoca i-handstand yomuntu.
Ukubambelela isikhathi eside kokujwayelekile izigqoko zekhandaingaletha izinzuzo ezilandelayo emzimbeni womuntu:
① Ama-handstand athuthukisa ukujikeleza kwegazi, asheshise imetabolism kanye nokukhipha ubuthi
② I-handstand ikhuthaza ukugeleza kwegazi ebusweni, ikhiphe ubuthi futhi inqande ukuguga
Eminyakeni engaphezu kwenkulungwane edlule, usosayensi wezokwelapha waseShayina wasendulo u-Hua Tuo wasebenzisa le ndlela ukwelapha izifo nokuzigcina kufanelekile, futhi wazuza imiphumela eyisimangaliso. U-Hua Tuo udale imidlalo yenkukhu Eyisihlanu, okuhlanganisa nomdlalo wenkawu, obala isenzo se-handstand.
③ Ukuma kwesandla kungalwa namandla adonsela phansi futhi kuvimbele ukuwohloka kwezitho
Abantu ekuphileni kwansuku zonke, emsebenzini, ekufundeni, ezemidlalo nakwezokuzijabulisa, cishe bonke banomzimba oqondile. Amathambo omuntu, izitho zangaphakathi kanye nesimiso sokujikeleza kwegazi ngaphansi kwesenzo sokudonsela phansi komhlaba, akhiqiza umphumela othwala isisindo, kulula ukuholela ku-ptosis yesisu, izifo zenhliziyo nemithambo yegazi kanye namathambo namalunga.
Lapho umzimba womuntu umi ubheke phansi, amandla adonsela phansi emhlabeni awashintshile, kodwa ukucindezela kwamalunga nezitho zomzimba womuntu kushintshile, nokushuba kwemisipha nakho kushintshile. Ikakhulukazi, ukuqedwa kanye nokuba buthakathaka kwengcindezi ehlangene kungavimbela ubuso. Ukuphumula nokuxega kwemisipha efana namabele, izinqe kanye nesisu kunomphumela omuhle ekuvimbeleni nasekwelapheni izinhlungu eziphansi emuva, i-sciatica kanye nesifo samathambo. Futhi i-handstand yokulahlekelwa izingxenye ezithile - ezifana nokhalo namafutha esisu nakho kunomphumela omuhle, kungenye yezindlela eziphumelelayo zokulahlekelwa isisindo.
④ I-handstand inganikeza umoya-mpilo owanele nomfutho wegazi ebuchosheni, yenze ingqondo icace
I-handstand ayikwazi nje ukwenza abantu bafaneleke kakhudlwana, kodwa futhi inciphisa ngokuphumelelayo isizukulwane semibimbi yobuso futhi ibambezele ukuguga.
I-handstand isiza kakhulu ekuthuthukisweni kobuhlakani babantu kanye nekhono lokusabela. Izinga lobuhlakani bomuntu kanye nesivinini sekhono lokuphendula kunqunywa ubuchopho, futhi i-handstand ingakhuphula ukunikezwa kwegazi ebuchosheni kanye nekhono lokulawula ukuzwa ngaphansi kwezimo ezihlukahlukene.
Ngokwemibiko, ukuze kuthuthukiswe ukuhlakanipha kwabafundi, ezinye izikole zamabanga aphansi zaseJapane zivumela abafundi ukuba balondoloze imizuzu emihlanu yokuma ngesandla njalo nsuku zonke, ngemva kokuba abafundi be-handstand ngokuvamile bezwa amehlo, inhliziyo, nobuchopho obucacile. Ngenxa yalokhu, ososayensi bezokwelapha bakhuluma kakhulu ngezinto zokumisa izandla.
Imizuzu emihlanu ekhanda lakho ilingana namahora amabili okulala. Amanye amazwe, njenge-India, Sweden kanye ne-United States, nawo akhuthaze ngenkuthalo ama-handstands nsuku zonke.I-handstandidume kakhulu emazweni angaphandle.
Le ndlela inomphumela omuhle wokunakekelwa kwezempilo kulezi zimpawu ezilandelayo:
Awukwazi ukulala ebusuku, ukulahlekelwa inkumbulo, ukulahlekelwa izinwele, ukulahlekelwa ukudla, ukungakwazi ukugxilisa ingqondo, ukucindezeleka, ubuhlungu obuphansi beqolo, ukuqina kwamahlombe, ukulahlekelwa ukubona, ukuncipha kwamandla, ukukhathala okuvamile, ukuqunjelwa, ikhanda elibuhlungu, njll.
⑤ I-handstand ingavimbela ukuwohloka kobuso imikhuba eyisisekelo yokuqina kwesandla:
1. Yima uqonde, gxilisa unyawo lwakho lwesokunxele phambili cishe ngo-60 cm, bese ugoba amadolo akho ngokwemvelo. Kuzo zombili izandla, i-tendon ye-Achilles efanele kufanele inwetshwe ngokugcwele;
2. Hlala phezu kwekhanda lakho bese welula umlenze wakho wesobunxele emuva ukuze imilenze yakho ihlangane;
3. Hambisa kancane ngezinzwani, qala uhambe ngama-degree angu-90 ngakwesobunxele, futhi uma ufika endaweni, phakamisa ukhalo ngendlela efanayo bese uyibeka phansi;
4. Bese uhambisa amadigri angu-90 kwesokudla bese uphinda isenzo sangaphambilini ngemva kokufinyelela indawo. Lesi senzo kufanele senziwe kancane izikhathi ezi-3.
⑥ I-handstand ingavimbela ukucwila kwesisu
Qaphela:
(1) Isikhathi sokuqala sokwenza ikhanda kuyoba buhlungu, kungcono ukwenza ngengubo yokulala noma indwangu yendwangu ethambile;
(2) Umoya kufanele ugxile, futhi konke ukwazi kufanele kugxiliswe phakathi nendawo yekhanda elithi “Baihui” iphuzu;
(3) Ikhanda nezandla kufanele zihlale zimi endaweni efanayo;
(4) Lapho uphendula umzimba, umhlathi kufanele uvalwe, ukuze ugcine ibhalansi;
(5) Akufanele kwenziwe phakathi namahora ama-2 ngemva kokudla noma lapho uphuza amanzi amaningi;
(6) Ungaphumuli ngokushesha ngemva kwesenzo, kungcono ukuphumula ngemva komsebenzi omncane.
Landela lezi zinyathelo ezingu-10 zokuma ngesandla ukuze ufunde ukuthi ungafunda kanjani ukubeka izandla kusukela ekuqaleni uze ube umpetha wokuma ngesandla, ukubeka izandla ngesandla esisodwa, ngisho nokuhamba ngezandla zakho.
I-Handstand 10-step schedule
1. Isitendi sodonga 2. Isitendi segwababa 3. Isitendi sodonga 4. Isitendi sodonga 4. Isitendi sodonga 5. Isitendi esivamile 6. Ibanga elincanei-handstand7. I-handstand eyi-Heavy 8. I-handstand yengalo eyodwa 9. I-handstand ye-Lever 10. I-handstand yengalo eyodwa
Kodwa naka amaphuzu alandelayo: nje udle futhi uphuze ngaphezulu musa handstand. Ungami ekhanda lakho uma usesikhathini. Yenza i-handstand bese welula kahle.
Zinhle kangakanani izinto zokumisa izandla? Ingabe wenze i-handstand namuhla?
Isikhathi sokuthumela: Dec-18-2024