Meriana ea Machaena ea Bochabela e ntse e eketseha selemo le selemo. E tummeng ke Qigong gymnastics, e thusang ho sebetsana ka katleho le mathata a sa tšoaneng ntle le boiteko bo matla. Lebitso le thehiloe ka ho kopanya mantsoe a mabeli: Qi, e bolelang ho phefumoloha le matla a sesole.
Qigong Gymnastics ea Sechaena
Lenaneo le hlahisitsoeng la ho hlaphoheloa le bile teng ka makholo a lilemo. Li-gymnastics tse bonolo tsa Tibetan tsa Qigong li fumaneha ho batho ba lilemo tsohle. Tsamaiso ha e kenyeletse feela ho ikoetlisa, empa hape e na le filosofi e itseng e fetolang bophelo. Ho lefella ho itšetlehile ka ho kenya matla a Qi, ho e aba ka 'mele le tataiso ho libaka tsa mathata. Ka lebaka lena, hoa khoneha ho sebetsana ka katleho le maloetse a teng le ho etsa hore maemo a tloaelehileng a tloaelehe. Li-gymnastics li khothalletsa ts'ebetso ea lisebelisoa tsohle meleng.
Qigong tloaelo
Ho na le lisebelisoa tse ngata tsa ho sebetsa likarolong tse fapaneng tsa 'mele,' me li tlameha ho etsoa ho ea ka melao e teng:
- Ho bohlokoa ho koetlisa tikolohong e phutholohileng, ho phutholoha ka ho feletseng. Tlosa menahano eohle e kenyelletsoang, mohlala, ho thuisa .
- Koetlisa li-qigong, u boloke maemo a tlhaho a 'mele. Boemong leha e le bofe, motho o lokela ho phutholoha. Bothata bo bontša hore ho na le phoso 'me u hloka ho fetola boemo.
- Ha u sebelisana le motho, motho ha aa lokela ho ikutloa a le tsitsipano, ka bobeli 'meleng le kelellong. Ke mesifa feela e kenang thupelong eo e lokelang ho ameha.
- Ho hema ho lokela ho ba bonolo le ho khutsa. E le hore u fumane liphello, ke habohlokoa hore u ikoetlise kamehla.
- Gymnastics Qigong e itšetlehile ka ho phethahala ha mehato, ntle le jerks. Ho seng joalo, kotsi ea kotsi e eketseha mme phello ea koetliso e fokotseha.
- Pheta phetoho ka 'ngoe ka makhetlo a 8-10.
Qigong bakeng sa mokokotlo
Bohloko bo khutlang ke ntho e tloaelehileng e amanang le mokhoa oa ho phela ka nako e telele. E tla thusa ho thibela tsoelo-pele ea mathata a tebileng le ho lokisa bothata ba gymnastics Qigong bakeng sa mokokotlo:
- Ema o otlolohile, o sotha, o itšetleha ka pele, o hatella lesea la hao sefubeng.
- Phahamisa matsoho 'me butle-butle u itšetlehe ka lebelo la 90 °. Lula sebakeng sena ka metsotsoana e 5-10.
- Seka leoto le le leng ka mangole 'me ue hulele ho lona, le tšoere ka letsoho haeba ho hlokahala. Lula sebakeng sena ka metsotsoana e seng mekae. Etsa maoto ka bobeli.
Qigong bakeng sa molala le mahetleng
Mosebetsi o etsoang khafetsa k'homphieutheng le lerato la ho shebella livideo kapa litšoantšo ka fono li lebisa tlhompho mahetleng le molala. Boemong bo joalo, qigong e tla ba pholosa bakeng sa bophelo bo botle le bophelo bo botle, empa ho hlokahala hore u etse boikoetliso bo joalo:
- Phahamisa matsoho mahlakoreng, lethekeng le lekaneng ho li khumama hanyenyane. Li tšoere joalokaha eka u tsitlella ntho e itseng. Che, slide morao.
- Ke habohlokoa ho utloa molumo oa tsitsipano o tsoang litsebeng le ho theola matsoho.
- Etsa hore hlooho ea hau e be lehlakoreng, 'me ue khutlise butle, ebe o fetela pele. Pheta ka mahlakore ka bobeli.
Qigong bakeng sa mahlo
Boikoetliso bo bonolo ba li-gymnastics tsa Sechaena li thusa ho tsosolosa lisele lisele tsa mahlo, ho tsosolosa pono le ho imolla pono e khutšoanyane le boikutlo bo botle. Lihlopha tsa qigong li tla etsa hore mahlo a hao a sebetse ka botlalo. Etsa lintlha tse latelang:
- Etsa ho potoloha ha mahlo ka boholo bo phahameng ka tsela e le 'ngoe, ka tsela e' ngoe. Etsa makhetlo a 12. Etsa se tšoanang ka mahlo a hao a koetsoe.
- Tšoara ntlha ea monoana oa hao ka nko ea hao 'me u tsepamise maikutlo mahlong a hau. Ka ho phalla, eketsa letsoho ha u ntse u tsepamisitse letsoho monoana, 'me ha u tsoa ka ntle u khutlisetse morao. Etsa boikoetliso bo tšoanang, feela kenya letsoho la hau bohareng ba phatla.
- Atamela lerako ka thōko ho matsoho a mabeli 'me u behe menoana e mabeli lerakong ho etsa boraro. Tsepamisa maikutlo ho eona. Ha u inhalation, nka letsoho le le leng ka ho lekaneng, ue bone ka mahlo, u sa fetole hlooho. Ka pululo, khutlisa letsoho la hao mme u phete ka tsela e ts'oanang. Etsa sena sebapali sa Qigong se ikoetlisa hape, feela se otlolla matsoho a hao, ho phahamisa monoana oa hau pele, ebe o theoha karolong e 'ngoe.
- Koetliso ea ho qetela e phalla mahlo. Ho etsa sena, sheba feela lintho tse fapaneng, u li fetole kapele. U ka boela ua bona lelakabe la kerese, e lokelang ho ba hōle le limithara tse peli.
Phekolo ea Qigong bakeng sa pelo le liphio
Matla a Qi a khona ho ama likarolo tsohle tsa ka hare le tsamaiso, ka tsela eo ho ntlafatsa bophelo bo botle ba batho. Phekolo ea Qigong e khona ho tsosolosa pelo le methapo ea mali ka ho etsa hore meridian e kene ka hare ho matsoho. Matla a matla nakong ea boikoetliso e ka lebisoa ho liphio, e qala ho hlaphoheloa le ho sebetsa hantle.
Li-gymnastics tsa ho hema Qigong
Ha e le hantle, qigong ke gymnastics ea ho hema, ha motho a khomarela ebe o abela matla. Ke habohlokoa ho laola ho phefumoloha khafetsa, esita le nakong ea ho etsa lipapali tse bonolo. Phefumoloho ea Qigong e lokela ho ba e tebileng le e boreleli, e le hore pelo e fumane mojaro o lekanang mme e tlatse mali ka oksijene. Ke habohlokoa ho qoba ho lieha ho phefumoloha, ho seng joalo molemo oa koetliso o fokotsehile ho fihlela o le mong.
Qigong bakeng sa sefahleho
Bophelo bo botle bo boetse bo akarelletsa ho silila ho ka sebelisoang ho tsosolosa. Ka mokhoa o bonolo, u ka sebetsana ka katleho le makhapetla, khutlisetsa letlalo le phetseng hantle 'me ua lebala ka mekotla tlas'a mahlo . Ho lefisa Qigong ho kenyeletsa:
- Pele u lokela ho futhumatsa matsoho a hao hantle, e le hore li tletse mofuthu le matla. Ka mor'a moo, feela ho ama, tsamaea matsoho holim 'a sefahleho sa hau le moriri.
- Beha matsoho phatleng ea hao, joale holim'a nko, marameng, likhahla le menoana le matsoho le ama thapano ea nasolabial, e futhumatsang libaka tsena ka matsoho a futhumetseng. Sheba matsoho a hau mme u tsamaee ho potoloha libakeng tsena hape.
- E le ho futhumatsa 'mele, li-gymnastics tsa Qigong li khothalletsa li-squats tse' maloa. Kamora 'ona, nahana hore ho na le molomo phatleng, e lokelang ho khotsofatsoa / ho tsuba, le ho mo thusa ka phefumoloho e tloaelehileng. Sebelisa phefumoloho e joalo le likarolo tse ling tsa sefahleho sa hau.
- Phahamisa matsoho holim 'a hlooho ea hao, u nke phefumoloho,' me liatla tsa hau li shebane holimo. Exhaling, theola maoto a hao.
- Boloka matsoho a hau pele ka mpeng le matsoho a shebane. A ba arole, ba hlahise marotholi, ebe ba panya, empa ba se ba ntse ba e-na le mahlakoreng a morao. Ka mor'a moo, phahamisa matsoho ka matla ka lebokoseng la sefuba mme u hlalose selikalikoe se ka pel'a bona. Pheta phetoho ka makhetlo a 'maloa.
- Beha maoto a hao hammoho 'me u tšoare letsoho le le leng ka mpeng, u fetole letsoho la hao holimo. Tlhaloso ea bobeli e hlalosa selikalikoe, ho hlahisa mola o hlakileng bohareng ba 'mele. Etsa e mong le e mong ka letsoho.
- Qetellong, kenya matsoho a hao ka mpeng 'me u utloe hore na Qi matla a tlatsitse' mele joang.
Qigong bakeng sa tahlehelo ea boima ba 'mele
Haeba u ikoetlisa kamehla, u ka qeta lik'hilojule ka matla, eketsa tekanyo ea metaboli le matla. Mokhoa o sebetsang ka ho fetisisa oa qigong bakeng sa tahlehelo ea boima ba 'mele:
- The Frog. Lula fatše, u lutse fatše 'me u phunye. Matsoho a matsoho, a phahamisa matsoho. Finyella letsoho le le leng ka letsohong: banna-le letona, le basali - ka ho le letšehali. Ka lehlakoreng le leng, koahela ea pele. Phomola likhahla tsa hao ka mangole 'me u behe hlooho ea hau matsohong a hau. Eketsa mesifa ea hau ea mpa mme u koale mahlo. Phefumoloha hantle, ho ikhohomosa le ho phatlolla mpa ea hao joaloka frog.
- "Wave". Gymnastics Qigong e na le boikoetliso bo bong bo atlehang: robala fatše mme u khumama maoto ka lehlakoreng le letona. Beha letsoho le leng ka mpeng 'me e' ngoe ka sefubeng. Ha u kopa ho kenya letsoho, tšela sefuba ebe u hula ka mpeng.
Qigong - mohaho oa hoseng
E le hore u fumane tefo ea matla, hlasimolla u be u khothatse, o khothalletsoa ho qala hoseng ha hao ka litefiso tse bonolo. Hoseng Qimong gymnastics e tla thusa ho utloa lefatše ka tsela e ncha. Mesebetsi eohle e bonolo ebile e theko e tlaase:
- Ema ho bophara ba lla 'me u qale ho fetola mahlakoreng a pelvis. Tabeng ena, matsoho a lokela ho phutholoha ka hohle kamoo ho ka khonehang e le hore ba "kokote" ka mpeng le ka tlaase.
- Phahamisa matsoho holimo ho hlooho ea hau bakeng sa ts'usumetso, 'me ka phomolo khumama mangole' me u behe matsoho fatše.
- Tšoara fist ho pota liphio. Sebaka sena se bitsoa "monyako oa bophelo". Ka mor'a moo, otla liatla tsa hau sebakeng sena mme u theole maoto. Theoha lehlakoreng le ka ntle la maoto, 'me u eme-ka hare. Tšoaea fist ka sefubeng, ebe o fetisetsa matsoho matsohong, mahetleng le molaleng.
- Bothata ba hoseng ba Qigong bo kenyeletsa boikoetliso bo joalo: boloka matsoho a hao holimo ka mpeng mme u khumame ka mangole.
Libuka tsa Qigong
Ho na le palo e kholo ea mesebetsi e hlalosang makolopetso a ntlafatso ea bophelo bo botle ba Gymnastics ea Sechaena. Mehlala e kenyelletsa libuka tse latelang:
- " Qigong - li-gymnastics tsa Sechaena tsa bophelo bo botle " Lun Yun. Haeba u thahasella qigong ea phekolo, joale ena ke buka e babatsehang, eo ho eona ho nang le litlhahlobo tse bonolo le tse rarahaneng. Mongoli o fana ka dikgetho tse 'maloa bakeng sa ho itlhakisa.
- " Qigong bakeng sa polokelo ea matla: Metsotsoana e meholo " Yang Junming. Mongoli ha aa ka a ithuta qigong feela, empa hape o ile a ithuta lipapali tsa ntoa, hape a bokella le ho fetolela litemana tsa boholo-holo. O ile a fana ka tsebo eohle ea hae bukeng ka li-gignastics tsa qigong.