Fɛnw ɲɛfɔli
Yoga nafa jɔnjɔn naani minnu bɛ kɛ ka ɲɛsin farikoloɲɛnajɛ ma
1. Ka basigi jɔnjɔnw barika bonya ani ka farikolo kɔlɔsili sabati
Yoga sinsinnen bɛ asana kɛcogo kan, ka yɔrɔ kolomaw baara tigitigi i n’a fɔ kɔnɔbara basigilen ni kɔ duguma farikolo yɔrɔw tigɛli, ka u senw kɔrɔta, ka u balansi ani ka lamaga wɛrɛw kɛ walasa ka farikolo jusigilan sabatilen jɔ. A tɛ i n’a fɔ laadala fanga dege min sinsinnen bɛ sigida farikolo fanga bonya kan, yoga bɛ sinsin farikolo baara kɛcogo jɛlen kan-farikolo sabatili jugumanw bɛ baara kɛ tuma bɛɛ walasa ka asanaw mara, o bɛ balansi, sɛgɛsɛgɛli, ani kolotugudaw lamagacogo ɲɛ kosɛbɛ. A kɛra sabatili koloma ye wo, a kɛra sɔgɔsɔgɔninjɛ waati ye wo, walima senw ni ɲɔgɔn cɛ jɛɲɔgɔnya ye boli la, seko jɔnjɔn minnu bɛ sɔrɔ yoga fɛ, olu bɛ farikoloɲɛnajɛ suguya caman dɛmɛ ani ka dɔ bɔ farikoloɲɛnajɛ joginw farati la minnu bɛ sɔrɔ farikolo balanbaliya fɛ.
2. Aw bɛ degeliw sɛgɛn nɔgɔya ani ka farikolo kɛnɛyali teliya
Farikoloɲɛnajɛ kɔfɛ-farikolodimi ni farikolojidɛsɛ ye gɛlɛyaw ye minnu bɛ sɔrɔ tuma caman, yoga bɛ minnu ɲɛnabɔ ka ɲɛ ni sɔgɔsɔgɔninjɛ ni ninakili baara faralen ye ɲɔgɔn kan. Asana sɔgɔli laɲinitaw bɛ farikolo kuluw lafiya minnu bɛ baara kɛ kojugu, ka asidi laktiki camanba lajɔ, ani ka farikolo gɛlɛya dɔgɔya. Ni yoga kɛra ni fɛɛrɛw ye i n’a fɔ kɔnɔbara ninakili ani nugula ninakili ɲɔgɔn falen, o bɛ joli lamagacogo ni oksizɛni dicogo sabati, o bɛ farikolo dɛmɛ ka fanga fa joona. Ka fara o kan, asana minnu bɛ mɔgɔ lasegin a cogo kɔrɔ la (i n’a fɔ Denmisɛnninw ka cogoya ani farikolo jɔcogo) bɛ kɔritizɔli hakɛ dɔgɔya, o bɛ farikolo degun nɔgɔya ka bɔ degeliw la minnu fanga ka bon- ani ka farikolo labɛn walasa a ka se ka baara kɛ cogo ɲuman na farikoloɲɛnajɛ nataw la.
3. Ka farikolo ni hakili cogoyaw bɛn ɲɔgɔn ma walasa ka farikoloɲɛnajɛ kɛcogo ɲuman sabati
Yoga bɛ sinsin "farikolo ni hakili ka kelenya" kan. Ni a bɛ ninakili ni lamaga kɛ ɲɔgɔn fɛ, a bɛ dɔgɔtɔrɔw dɛmɛ u ka to yen, ka jɔrɔnanko ni u hakili ɲagami nɔgɔya farikoloɲɛnajɛ waatiw la. Fanga degeliw la, hakilina min sinsinnen don, o bɛ farikolo baarakɛcogo dɔnniya bonya, ka degeliw kɛcogo ɲɛ; dusukun degeliw la, ninakilicogo basigilen bɛ muɲuli bonya ani ka farikoloɲɛnajɛ kuntaala janya. Ka fara o kan, hakilijagabɔ min bɛ sɛnɛ yoga fɛ, o b’a to mɔgɔ kelen-kelen bɛɛ bɛ se k’u farikolo taamasiɲɛw lamɛn ka ɲɛ, k’u yɛrɛ tanga degeliw tɛmɛnen ma ani ka farikoloɲɛnajɛ kuntilenna ɲumanw sɔrɔ “baara ni lafiɲɛbɔ” fɛɛrɛ bɛnnin fɛ. A bɛnnen don kɛrɛnkɛrɛnnenya la degeliw bolodalenw ma minnu bɛ kɛ waati jan kɔnɔ i n’a fɔ tulumafɛnw bɔli ani farikolo cogoya.
4. I ka i yɛrɛ ladamu mago suguya caman na ani ka farikoloɲɛnajɛ yɔrɔw dancɛw bonya
Yoga ka bɛɛjɛfanga b’a to a bɛ se ka farikoloɲɛnajɛ fɛɛrɛ suguya caman dafa ani ka kulu suguya caman magow ɲɛ. Daminɛbagaw fɛ, yoga bɛ kɛ dondaw ye min bɛ se ka sɔrɔ farikoloɲɛnajɛ la, ka baara kɛ ni asanaw ye minnu fanga ka dɔgɔn- walasa ka farikolo baarakɛcogo lawuli ani ka lamaga barika dɔgɔya. Farikoloɲɛnajɛ kanubagaw fɛ, a bɛ kɛ i n’a fɔ cross-degeli baarakɛminɛn ye walasa ka fanga degeliw ladamunibaliya kunbɛn ani ka farikolo gɛlɛya bali. Banabagatɔ minnu bɛ u yɛrɛ labɛn walima minnu kolotugudaw ka teli, yoga asanas nɔgɔmanw bɛ kɛ sababu ye ka farikolo fanga segin u cogo kɔrɔ la ani ka u lamagacogo dege ka sɔrɔ ka kolotugudaw lakana. Ka fara o kan, yoga tɛ minɛn gɛlɛn si wajibiya, wa a bɛ se ka kɛ so kɔnɔ, farikoloɲɛnajɛyɔrɔw la, kɛnɛma, walima yɔrɔ wɛrɛw la, o bɛ kɛ sababu ye ka farikoloɲɛnajɛ kɛcogo caman sɛgɛsɛgɛ ani ka sabati.
Pilates Fitness minɛnw:
Pilates farikoloɲɛnajɛ minɛnw ye baarakɛlaw ka kalankɛminɛn ye min dilannen don ka da Pilates ka sariyakolo jɔnjɔnw kan minnu ye "Control, Core, Breath, and Precision" ye. Ni a bɛ se ka farikolo tangacogo kɔrɔsi, dɛmɛ sabatilen, ani lamaga-lamagali sira caman -, a bɛ farikolo baara tigitigi sɔrɔ, ka farikolo fanga bonya, ani ka farikolo jɔcogo ladilan. A bɛnnen don mago suguya caman ma-k’a ta daminɛbagaw ka don na ka se baarakɛlaw ka ɲɛtaa ma, ani k’a ta don o don farikolo labɛncogo la ka se kɛnɛyako degeliw ma-a bɛ kɛ kosɛbɛ jagokɛyɔrɔw la, mɔgɔ yɛrɛ degeyɔrɔw la, kɛnɛyasow la, ani so farikoloɲɛnajɛw la. Ɲɛfɔli caman bɛ sɔrɔ duguma ka bɔ fɛn koloma naani na: minɛn jɔnjɔnw danfara, dilancogo sariyakolow, baarakɛcogo nafaw, ani ko kɛlenw minnu bɛ se ka waleya:
I. Minɛn kolomaw danfara & fɛn kolomaw
1. Ladilikan dibaga:Jateminɛ koloma:
A bɛ kɛ ni dilan sɔgɔlen ye, ressort resistance system, sennabara, kamankunw, bololanɛgɛw ani fɛn wɛrɛw. Kalansen in dilannen don ni nɛgɛ ye min fanga ka bon-, dilan min bɛ sɛgɛn, o bɛ kɛ ni jirisunw ye minnu tɛ mankan bɔ, ani resɔrɔnw bɛ rezisti ladilancogo caman di (a ka c’a la, hakɛ 3-5), o b’a to rezisti fanga bɛ se ka caya walima ka dɔgɔya ka kɛɲɛ ni degeliw magow ye.
Baarakɛcogo jɔnjɔnw:
Dilan jiginni ni resɔrɔn kɛlɛli nɔ min bɛ kɛ ɲɔgɔn fɛ, o sababu fɛ, a bɛ se ka kɛ sababu ye ka farikolo farikolo yɔrɔ dafalenw dege tigitigi. A bɛ lamaga-lamagaliw dɛmɛ i n’a fɔ senw sɔgɔli, kɔnɔbara kurulenw, ani kɔkiliw sɔgɔli, k’a sinsin kɔnɔna sabatili sabatili kan, farikolo yɔrɔw kɔlɔsili, ani bolokɔniw ka ɲɔgɔndɛmɛ kan ka sɔrɔ ka kolotugudaw sɔgɔli dɔgɔya, o b’a to a bɛnnen don mɔgɔw ma minnu ka farikoloɲɛnajɛ hakɛ tɛ kelen ye.
Dilancogo ɲɛnamaw:
jagokɛla dɔw bɛ dilan kɛrɛ ladilanni ni fɛnw farali dɛmɛ . So-baarakɛcogo suguyaw bɛ dilancogo dɔ ta min bɛ se ka da, a bɛ yɔrɔ 0,8-1,2m2 dɔrɔn de datugu walasa ka mara nɔgɔya.
Tablo de trapeze:Jateminɛ koloma:
A jɔlen bɛ nɛgɛdaga sabatilen kan, a bɛ ni sanfɛlan ye, kɛrɛfɛlanw, resɔrɔnw, bolokɔniw, senw dɛmɛnanw ani fɛn wɛrɛw. Frame in ka doni-se bɛ kilo 300 ni kɔ, ni resɔrɔn resistance graded fine ani dɛmɛ ye multi-directional movement trajectories.
Baarakɛcogo jɔnjɔnw:
Ni fanga degecogo ni kɛnɛya degeliw cogoyaw faralen don ɲɔgɔn kan, a bɛ sira di suspension stretches, core crunches, ani lamaga wɛrɛw ma trapeze fɛ walasa ka kamankun, kɔ, core ani duguma senw farikolo kuluw barika bonya. Kɛrɛfɛla nɛgɛw ni senw dɛmɛnanw bɛ dɛmɛ don kɔkolo sɔgɔli la, kɔkolo kolotugudaw baara la, ani degeliw wɛrɛw la, ka jɔcogo koɲɛw ɲɛ ka ɲɛ i n’a fɔ kamankunw lamininen, kɔkiliw, ani kɔkolo kɔrɔta.
Dilancogo ɲɛnamaw:
A nafa ka bon ni fɛn wɛrɛw ye (minnu ye rezisti bandiw, bololanɛgɛw, sennasanbaraw, a ɲɔgɔnnaw ye), a bɛ dɛmɛ don multi-jɔyɔrɔ degeliw la (jɔli, sigili, sigili, a ɲɔgɔnnaw). Jagokɛyɔrɔw la, a ka c’a la, a bɛ kɛ minɛn jɔnjɔn ye mɔgɔ kelen-kan{5}}kelen ka bilasiralikan na min bɛ kɛ mɔgɔ yɛrɛ ka degelikɛnɛw fɛ.
Wunda sigilan:Jateminɛ koloma:
Sigilan-i ɲɔgɔnna jɔcogo min ka surun ani min sabatilen don, a bɛ ni pedaliw ye minnu bɛ se ka ladilan, ressort resistance minɛn, ani bolokɔniw. Pedali kɛrɛ ni resɔrɔn tension bɛ se ka ladilan ka ɲɛ, ni girinya bɛɛ lajɛlen ye (kg 15-20 ɲɔgɔn) walasa ka lamaga nɔgɔya.
Baarakɛcogo jɔnjɔnw:
A sinsinnen bɛ senkɔniw fanga kan, u kɔnɔna kɔlɔsili, ani balansi degeliw, a bɛ lamaga-lamagaliw dɛmɛ i n’a fɔ pedali (pedali) wuli, kɛrɛfɛ cɛsirilan tigɛli, ani glute bridges. A bɛ kɛrɛnkɛrɛnnenya la barika don kɔkolo fasaw la, cɛmancɛ ni kɛnɛma fasaw, ani farikolo yɔrɔ jugumanw na, ka sɔrɔ ka farikolo balansi ni farikolo baara kɛcogo ɲuman sabati.
Dilancogo ɲɛnamaw:
A bonya ka dɔgɔn (a janya, a bonya ani a janya bɛ se santimɛtɛrɛ 60×40×50 ma), a sigili gɛlɛn tɛ wajibiya. A bɛnnen don studio misɛnninw ni cɛmancɛw ma ani so kɔnɔ farikoloɲɛnajɛ, a ye baarakɛminɛn ɲuman ye walasa ka senkɔniw duguma siraw ni u kɔnɔna sabatili yiriwa.
Nafa minnu bɛ baarakɛcogo jɔnjɔnw na
Precise Shaping & Muscle Sculpting: Bamako, Mali:
Farikolo baarakɛcogo tigitigi fɛ ani farikolo tangacogo degeliw senfɛ, a bɛ farikolo yɔrɔ kolomaw, kamankun ni kɔ fasaw, ani senkɔniw duguma siraw barika bonya kosɛbɛ, ka farikolo lafiyali ni tulu dalajɛli ɲɛ. Kɛrɛnkɛrɛnnenya la, a bɛ yɔrɔ kolomaw laɲini i n'a fɔ cɛsirilan, kɔnɔbara, kɔkiliw, ani cɛya, a bɛ "sculpted" cogoya sɔrɔ.
Core Strengthening & Posture (jɔyɔrɔ) ɲɛnabɔli:
Ni a bɛ a sinsin sabatili koloma degeliw kan, a bɛ sabatili farikolo jugumanw fanga bonya i n’a fɔ kɔnɔbara basigilen ani kɔkolo wulilen, ka jɔcogo juguw latilen i n’a fɔ kamankunw lamininen, kunberew, ani sɔgɔsɔgɔninjɛ, ani ka farikolo balansi ni jɔcogo cɛɲi ɲɛ.
Low-Impact Rehabilitation & Ladamuni lakananen:
Ni lamagacogo nɔgɔman ye ani ni a bɛ se ka kunbɛn cogo min na, o bɛ joli-sira-funu dɔgɔya. A bɛ se ka kɛ farikoloɲɛnajɛ kɔfɛ joginw labɛnni na (misali la, kɔkolodisi, gɛnɛgɛnɛ joginni kɛnɛya), bange kɔfɛ basibɔn duguma farikolo dilancogo, ani farikolo fanga sabatili mɔgɔkɔrɔbaw ye, o bɛ nafa fila di degeliw ni kɛnɛyali ma.
Muscle Control Enhanced & Spor kɛcogo ɲuman:
A bɛ sinsin "fanga sɔrɔli kɔrɔsilen" kan, a bɛ farikolo baara jɛlen ni farikolo-ɲɛnajɛ jɛɲɔgɔnya Sɛnɛ. A bɛ se ka kɛ cross-degeli baarakɛminɛn ye boli, fanga dege, dɔn, ani farikoloɲɛnajɛ wɛrɛw la, ka farikoloɲɛnajɛ bɛɛ kɛcogo ɲɛ ani ka farikoloɲɛnajɛ joginw farati dɔgɔya.
Jogoɲumanya & Lakanali Lakanali
Pilates baarakɛlaw ka minɛnw bɛ bɛn diɲɛ lakana sariyaw ma. O karamɔgɔ in dilannen don ni Q235 nɛgɛ ye min ka ɲi kosɛbɛ, ni mugu-datugulen nɔgɔ-dafalen yɔrɔ ye. Spring resistance system bɛ sɛgɛn sɛgɛsɛgɛli 100.000 kɛ walasa ka a muɲuli sɔrɔ. Yɔrɔ minnu bɛ ɲɔgɔn sɔrɔ hadamaden farikolo la, olu bɛ baara kɛ ni ɛponjiw ye minnu tɛ sigida lakana ani fini minnu tɛ -slip, minnu tɛ baga ye ani kasa tɛ minnu na, minnu bɛ RoHS sigida seereyaw dafa. A ka c’a la, jagokɛminɛnw bɛ san 1-3 garanti di, k’a sɔrɔ so-baarakɛminɛnw bɛ ladonni di u si bɛɛ la. Fɛn minnu tiɲɛna, olu bɛ se ka ɲɔgɔn falen fu walasa ka baara kɛ ni u ye cogo la min tɛ mɔgɔ tɔɔrɔ waati jan kɔnɔ.
Anw minnu ye yoga dilannikɛlaw ni feerekɛlaw ŋanaw dɔ ye Sinuwa jamana na, an bɛ jira ni fɛn ɲumanw ye ani sɔngɔ min bɛ se ka ɲɔgɔn sɔrɔ. Aw ka aw hakili sigi ka yoga sɔngɔ gɛlɛn san ka feere yan an ka izini na. Aw ye anw sɔrɔ walasa ka baara kɛ min bɛ kɛ ka kɛɲɛ ni aw yɛrɛ sago ye.