"Eye o ka hou" - he kūlana gymnastics Kipeka mōneka

Mau tausani makahiki aku nei, ua ulu Kipeka mōneka he kūikawā 'ia paha o nā kino hoʻololi i kūlana uʻi a kino, e hoihoi mai, kōkua i loaʻa i ka mikanele ola, a piha me ka Muscle ikaika. Gymnastics Kipeka mōneka "Eye hou" mai nā 'elima rituals (kino), a, ma ka huli, hui pu iho oihana mua o ka elua kakini kuʻuna Yoga asanas. Hekikai no i ka hooko ana i ka luna 'Ua emi o 20 minuke. Inā mākou e noonoo i ka Kipeka mōneka kapa hoʻohanohano ma ka helu nui o centenarians ola a ano o kanaka ke huāhuā ka manawa-e hoopau ana nānā wale ridiculous.

Gymnastics Kipeka na moneka: he manawa pōkole hōʻikeʻano

1. He mea pono e ku i ka pololei, a'ō i kou lima ia laua i ka honua i ka ili a hiki i kaʻaoʻao. A laila, hoʻomaka e milo a puni, a puni i loko o ka clockwise ao ao. An nui wahi: ina he e e pōniuniu - kuapo mahana koke. Gymnastics Kipeka mōneka ia kekahi i ke kanaka i hana 12 piha 'ana e haʻalele, akā, beginners e e lawa, a ekolu.
2. No keia hookoikoi oe, e pono i ka pahee pumehana kīhei pili. I Pono e moe ana ma kou kua, a kau i kou lima ma ke kino, a me na poho huli ia. E hoolilo ana i hiki i ka hohonu Exhale, E hapai i kou poo, a paa e kaomi i kou chin i kou umauma. A laila, E hapai i kou mau wāwae ma ka pono pana pua mai a lohi Inhale. Taz ma keia hookoikoi pono e kaomi ai i ka papahele. Ma hope o ia me ka hohonu Exhale, lohi lalo i nā wāwae a hiki i ke kahua, a me kona poo. Hoʻonānea a me 'oe a pau ma luna o ka hou.
3. Ma keia hooko, gymnastics Kipeka mōneka paipai i ke kanaka kukuli iho. Mau wawae e e hoʻonoho ma ka poʻohiwi laula, a me ka lāʻau i luna o na lākou kīkala ma ka hope. Ma mua, iā ia i kona chin i kona umauma, ek'ki i kou poo i mua, a laila, Ka Wailele O ia hoʻi,ʻilikai i kona umauma mua. I ka wā o ka spine flexes hou i ka hanu nui, a me ka wā hoi i ka wahi ho wahi - he hanu nui.
4. E Pono e noho ilalo ma ka moena, a huki i loko o ke alo o ka ona pololei i ka wawae. Back pololei, poho alo aku, a kaomi ai i ka papahele, wawae iki ke kaawale. Hookuu iho i kona poo aku (eʻoiaʻiʻo i ka chin i i kēia kona umauma), moe Exhale. A laila, flex i ke kua no laila, i ke kinona o ke kino ua lilo e like me ka papaʻaina, a me ka hana i ka laumania Exhale. Ma ka pau 'ana o tensing i na nāʻiʻo no ka mau ana o kekona, hoʻonānea, Exhale, lawe i ka ho kulana.
5. I Pono e moe ilalo ma ka moe i loko o ka abdomen, oiai kūkulu kino ma na manamana a me ka lima. E hōʻoia i kou mau kuli mai i hoopa i ke kahua hahi. Initially, i ka i kā mākou Alive i kona poo i hope, a laila, lawe i kaʻoihana i loko o a ke kino a me ka ili o ka litter pepa he triangle. Ke poo o keia e e kaomi ma luna o ka pahu. ʻolu na nāʻiʻo no ka 2-3 kekona, a hoʻi i hoʻomaka wahi. Gymnastics Kipeka na moneka ma keia hookoikoi e kālele ana ma ka hanu 'ana - ia mea,ʻaʻoleʻo ia me ia ma ka mua eha. Initially, ka wā i ke kino o loko o ke kākauʻana e waiho ana, ia mea he piha exhalation, a me ka wā pelupelu ia ma ka hapa - ka hanu nui.

Koi no ka manaʻo

Ka helu o hoʻokokoke mai ai i ka manaʻo o kēlā me kēia hookoikoi hoʻomaka me ekolu repetitions. Ke kiʻekiʻe, ma ka pule i kēia helu mahuahua ma kekahi paha mau manawa. ʻO kā mākou helu o repetitions hiki ole oi 21. Once ka hebedoma oe ke lawe i ka wanaao ae. He nui nāʻiʻo hoihoi i loko o ka pono keia mau mea pono a me ka hoʻokō 'ana o Kipeka mōneka. Manaʻo Kōkua mai ka poe i kauoha aku mua e hoao ai ia ia ma ka liʻiliʻi loa kekahi mau mahina, e olelo aku i ka hopena mea hiki a hiki i waho Aliʻi kilo. Experience hōʻike i kekahi o ka'ōniu koke ikeia Hōʻeu.