I-Gymnastics Qigong - isethi yokuzivocavoca impilo kunye nexesha elide

Imveliso ye-Chinese yaseMpuma iyinto eqhelekileyo rhoqo ngonyaka. Eyaziwayo yiQigong gymnastics, ekunceda ukujamelana neengxaki ezahlukeneyo ngaphandle komgudu omkhulu. Igama lenziwa ngokuhlanganisa amagama amabini: Qi, oku kuthetha ukuphefumula kunye ne-Gun-force.

IQigong Gymnastics yaseTshayina

Inkqubo yokubuyiselwa ekhoyo ikhona amakhulu eminyaka. I-Tibetan ye-Qigong gymnastics iyabonakala kubantu abaluphi na ubudala. Inkqubo ayibandakanyi ukusetyenziswa kuphela, kodwa kunye nefilosofi ethile eguqula ubomi. Ukuhlawula kusekelwe ekuncediseni amandla e-Qi, ukusasaza kunye nomzimba kunye nesikhokelo kwimimandla yengxaki. Siyabulela oku, kunokwenzeka ukuhlangabezana nezifo ezikhoyo kunye nokulungelelanisa imeko jikelele. I-Gymnastics ikhuthaza ukusetyenziswa kwazo zonke iinkqubo emzimbeni.

Qigong

Kukho amaqhinga amaninzi okusebenza kwiindawo ezihlukeneyo zomzimba, kwaye kufuneka zenziwe ngokwemiqathango ekhoyo:

1. Kubalulekile ukuqeqesha kwindawo ekhululekile, ikhululekile ngokupheleleyo. Lahla zonke iingcinga ezingaphandle, umzekelo, usebenzisa ukucamngca .
2. Ukuzivocavoca i-qigong, ukugcina izikhundla zendalo zomzimba. Kukho nawuphi na isikhundla, umntu kufuneka akhululeke. Ukuphazamiseka kubonisa ukuba kukho impazamo kwaye kufuneka ulungele imeko.
3. Xa usebenzisana nomntu, umntu akafanele aziva ukuxhatshazwa, kokubili emzimbeni nasengqondweni. Iimisipha ezithatha inxaxheba ekusebenziseni kufuneka zibandakanyeke kuphela.
4. Ukuphefumula kufanele kube lula kunye nokuzola. Ukufumana iziphumo, kubalulekile ukuba usebenzise rhoqo.
5. I-Gymnastics iQigong isekelwe ekuqhutyweni kwezinto ezihamba phambili, ngaphandle kwamajelo. Ngaphandle koko, umngcipheko wokulimala ukwanda kwaye umphumo woqeqesho uncitshiswa.
6. Phinda nganye intshukumo 8-10.

IQigong yomgudu

Intlungu ebuhlungu yinto eqhelekileyo ehambelana nendlela yokuphila. Kuya kunceda ukukhusela ukuphuhliswa kweengxaki ezinzulu kunye nokunciphisa ingxaki ye-gymnastics iQigong yomgudu:

1. Yima ngokuthe tye, uphazamise, ugxile phambili, ucinezele i-chin yakho kwisifuba sakho.
2. Phakamisa izandla uze uphakame phambili ukuya kwi-angle ° 90 °. Bamba kule ndawo iminyaka emi-5-10.
3. Bendja umlenze omnye emadolweni uze uyidonsa kuye, ubambe ngesandla sakhe ukuba kuyimfuneko. Hlalani kule ndawo emibini imizuzwana. Yenza ezinyaweni zombini.

Qigong entanyeni nasemagxeni

Umsebenzi oqhelekileyo kwikompyutha kunye nothando lokubukela iividiyo okanye imifanekiso kwifowuni ibangela ukungahambi kakuhle kumahlombe nentamo. Kwiimeko ezinjalo, i-qigong iya kuhlangula impilo kunye nokuphila ixesha elide, kodwa kuyimfuneko ukuphumeza lo msebenzi:

1. Phakamisa iingalo zakho emacaleni, kwinqanaba elincinci elincincileyo. Bamba kubo ngokungathi uqhube into ethile. I-Chin, slide kwakhona.
2. Kubalulekile ukuba uzive umgca wokuxhatshaza ophuma kwindlebe uze wehla iingalo.
3. Gxininisa intloko yakho kwicala, uze uyikhuphe ngokukhawuleza, uze uhambe phambili. Phinda kumacala omabini.

Qigong kwamehlo

Ukuzivocavoca okulula kwama-Chinese gymnastics kunceda ukubuyisela ithoni kwiiseli zamehlo, ukubuyisela umbono kunye nokunciphisa ukujonga okufutshane kunye nokujonga. Iiklasi zeQigong ziza kwenza amehlo akho asebenze ngokupheleleyo. Yenza oku kulandelayo:

1. Yenza ukujikeleza kwamehlo kwiplitude enkulu kwindlela enye, ke enye. Ngaba amaxesha angama-12. Yenza okufanayo ngamehlo akho avaliweyo.
2. Chukumisa intonga yomnwe wakho ekhaleni uze ugxilise amehlo akho kuyo. Kwi-inhalation, wandise isandla ngeli xesha ugxininise eminwe, kwaye ekuphumeni kwemoya uyabuyisela. Yenza okufanayo, sebenzisa umnwe wakho phakathi kwiplanga.
3. Sondela eludongeni kumgama wezandla zombini uze ufake iminwe yenkcazo eludongeni ukuze wenze inxantathu. Gxininisa kuyo. Kwi-inhalation, thatha ngesandla esisodwa, usibone ngamehlo akho, ngaphandle kokujika ikhanda lakho. Xa uphuma, faka isandla sakho ubuye uphinde uphinde ngendlela efanayo. Yenza oku kuqhutyelwa kwe-Qigong ukuphinda usebenze kwakhona, nje usasaze iingalo zakho, uphakamise umlenze wakho kuqala, uze uhla uye kwelinye icala, udwebe unxantathu.
4. Umsebenzi wokugqibela usebenza ngamehlo. Ukwenza oku, gxininisa amehlo akho kwizinto ezahlukeneyo, ngokukhawuleza uziguqule. Unokwazi ukuqaphela ilangatye lekhandlela, elimele libe kude kumitha ezimbini.

I-Qigong unyango ngentliziyo kunye neentso

Amandla Qi anako ukuchaphazela zonke izitho zangaphakathi kunye neenkqubo, oko kuphucula impilo yabantu. Ukwelashwa kwe-Qigong kukwazi ukubuyisela intliziyo kunye nemithambo yegazi ngokusebenzisa i-organ meridian ephakathi kwezandla. Amandla anamandla ngexesha lokuzivocavoca unakho ukujoliswa kwiintso, eziqala ukubuyisela nokusebenza ngokufanelekileyo.

I-gymnastics yokuphefumula iQigong

Ngokwenene, i-qigong i-gymnastics yokuphefumula, njengokuba umntu engenelela aze asasaze amandla. Kubalulekile ukulawula ukuphefumula rhoqo, kwanaxa kuqhutywa imisebenzi elula. Ukuphefumula kweQigong kufuneka kube bunzulu kwaye bube buthathaka, ukuze intliziyo ifumane umthwalo olinganiselayo kwaye igcwalise igazi nge-oxygen. Kubalulekile ukuphepha ukulibaziseka ekuphefumuleni, ngaphandle koko inzuzo yoqeqesho iyancitshiswa.

Qigong ngobuso

Ubungakanani buqulethe ukusilalisa okungasetyenziselwa ukuhlaziywa. Ngeendlela ezilula, unokukwazi ukujamelana nemibimbi, ubuyele umbala ophilileyo kwaye ukhohlwe malunga neengxowa phantsi kwamehlo . Ukuhlawula iQigong kuquka:

1. Okokuqala kufuneka ufudumise izandla zakho kakuhle, ukuze zizele ngokufudumala namandla. Emva koko, chukumisa nje, hamba izandla zakho phezu kobuso bakho kunye neenwele.
2. Beka izandla zakho ebunzini lakho, ke phezu kwempumlo, izihlunu, iinki kunye neenwebe zithintela unxantathu ongenanto, ukufudumala zonke ezi ndawo ngezandla ezifudumele. Gubhoza izandla uze ujikeleze le mimandla kwakhona.
3. Ukufudumala umzimba, i-Qigong gymnastics icebisa izikwere ezininzi. Emva koko, khawucinge ukuba kukho umlomo ebunzini, okumele ukuxinwa / ukukhupha, kwaye kumncede ngokuphefumula ngokuqhelekileyo. Yenza loo moya ngezinye iindawo zobuso bakho.
4. Phakamisa izandla zakho phezu kwentloko yakho, uthathe umoya, izandla zakho zibheke phezulu. Ukukhupha, unciphise izitho zakho.
5. Gcina izandla zakho phambi kwinqanaba lesisu kunye neentende ezijongene nazo. Ukuzisasaza, ukugqithisa iibhothi, uze udibanise, kodwa sele uvele kumacala angemuva. Emva koko, pha kamisa izandla zakho ngamandla kumgca wesifuba uze uchaze isangqa phambi kwabo. Phinda onke amaxesha amaninzi.
6. Beka imilenze kunye kwaye ubambe isandla esiswini kwisisu, ujika isandla sakho phezulu. Okwesibini uchaze isangqa, udwebe umgca ocacileyo phakathi kwendawo. Yenza nganye iphenduke ngesandla ngasinye.
7. Ekugqibeleni, phinda izandla zakho esiswini kwaye uzive ukuba amandla e-Qi azalise njani umzimba.

Qigong ukulahleka kwesisindo

Ukuba usebenzise rhoqo, ungasebenzisa ngokukhawuleza uchithe iikhalori, ukwandisa izinga lokunciphisa umzimba kunye nobukhulu. Iimpawu zokusebenza eziphambili ze-qigong zokulahleka kwesisindo:

1. I-Frog. Hlala phantsi, uhleli phantsi kwaye unqamle. Izandla zibopha, zivula iintende zomnye. Sinyula isandla esisodwa kwisibindi: amadoda-ilungelo, kunye nabasetyhini-ngakwesobunxele. Ngakolunye uhlangothi, gubungela okokuqala. Phumla izibonda zakho emadolweni uze ufake intloko yakho ezandleni zakho. Khuphula imisipha yakho esiswini uze uvale amehlo akho. Ukuphefumula ngokukhawuleza, ukukhukhumeza nokuvuthela isisu sakho njengenqabunga.
2. "Wave". I-Gymnastics Qigong iquka enye indlela yokusebenza: hlala phantsi uze ugobe imilenze yakho ngekona elifanelekileyo. Beka esinye isandla kwisisu sakho kunye nesinye kwisifuba sakho. Xa unxiba, thintela isifuba uze udwebe esiswini.

I-Qigong - isicatshulwa sasekuseni

Ukufumana umrhumo wamandla, ukunyamezela kunye nokudibanisa kwi-positive, kucetyiswa ukuba uqalise ukusa kwakho ngemali elula. I-Morning Qigong gymnastics izokukunceda uzive ngehlabathi ngendlela entsha. Yonke imisebenzi ilula kwaye ifikeleleka:

1. Yima phezulu ububanzi bezinyembezi kwaye uqale ukuguqula amacala e-pelvis. Kule meko, izandla zimele zikhululeke ngokusemandleni ukuze 'zidibanise' kwisisu esisezantsi.
2. Phakamisa iingalo zakho ngaphezu kwentloko yakho ukuphefumlelwa, kwaye ekuphumeni kwakho uguqa ngamadolo uze ufake izandla zakho phantsi.
3. Yithwala iibhokhwe malunga neentso. Le ndawo ibizwa ngokuba "umnyango wobomi". Emva koko, zibethe iintendelezo zakho kule ndawo kwaye unciphise imilenze yakho. Yehla ecaleni langaphandle leemilenze, uze uphume ngaphakathi ngaphakathi. Gxobha zakho izibonda esifubeni, uze udlulise izandla zakho phezu kwezandla zakho, amahlombe nentamo.
4. I-Qigong i-Morning Qigong iquka ukusetyenziswa okunjalo: gcina izandla zakho ngezinga lesisu bese uguqa ngamadolo.

Iincwadi zeQigong

Kukho inani elikhulu lemisebenzi enenkcazo yeenkcukacha ze-gymnastics eziphucula impilo. Imizekelo ibandakanya iincwadi ezilandelayo:

1. " Qigong - i-Chinese gymnastics yezempilo " uLun Yun. Ukuba unomdla kwi-qigong yonyango, ke le ncwadi enhle kakhulu, apho kukho ukuqeqeshwa okulula kunye nobunzima. Umbhali unikeza iinketho ezininzi zokuzihlaziya.
2. "I- Qigong yokugcina amandla: ukujikeleza kwamancinci" Yang Junming. Umbhali ngokucophelela akafundanga nje i-qigong, kodwa nobugcisa bokulwa, kwaye waqokelela waza waguqulela imibhalo yasendulo. Wanikela lonke ulwazi lwakhe kwincwadi malunga ne-gignastics ye-qigong.