{"id":71,"date":"2011-06-21T03:13:49","date_gmt":"2011-06-21T03:13:49","guid":{"rendered":"http:\/\/minosegiujelet.com\/site\/?p=71"},"modified":"2011-06-24T12:30:46","modified_gmt":"2011-06-24T12:30:46","slug":"gerincterapia-a-helyes-ules","status":"publish","type":"post","link":"https:\/\/minosegiujelet.com\/en\/gerincterapia-a-helyes-ules\/","title":{"rendered":"Gerincter\u00e1pia – a helyes \u00fcl\u00e9s"},"content":{"rendered":"

\"\"\u2013 Amint azt egy specifiuksan gerincter\u00fcletre ir\u00e1ny\u00edtott Hatha j\u00f3ga tanfolyamon elsaj\u00e1t\u00edtottam, szeretn\u00e9m Veletek megosztani az \u00fcl\u00e9s k\u00f6zbeni helyes testtart\u00e1st:<\/p>\n

– Mivel gerinc\u00fcnk \u201calulr\u00f3l \u00e9p\u00edtkezik\u201d, el\u00f4sz\u00f6r medenc\u00e9nket kell helyesen be\u00e1ll\u00edtani. Erre egy egyszer\u00fb feladat: \u00fcl\u00e9s k\u00f6zben billents\u00fck lassan, laz\u00e1n el\u00f4re-h\u00e1tra medenc\u00e9nket (akkor v\u00e9gezz\u00fck j\u00f3l a gyakorlatot, ha aderekunk k\u00f6zben dombor\u00edt \u00e9s homor\u00edt). \u00c1ll\u00edtsunk be egy \u00fan. k\u00f6z\u00e9p-helyzetet: medenc\u00e9nk maradjon enyh\u00e9n el\u00f4rebillentve (a fels\u00f4 r\u00e9sz\u00e9t n\u00e9zve), a derekunk pedig enyh\u00e9n homor\u00edtva.<\/p>\n

– Cs\u00edp\u00f4sz\u00e9less\u00e9g terpeszben \u00fclj\u00fcnk, a talpak legyenek p\u00e1rhuzamosak, \u00e9s egyenletesen helyezkedjenek el a talajon. Semmik\u00e9ppen ne legyen a l\u00e1b l\u00e1bujjhegyen, \u00e9s ne keresztezz\u00fck a l\u00e1bainkat!<\/p>\n

– Mindk\u00e9t \u00fcl\u00f4gumonkon egyenletesen \u00fclj\u00fcnk, tests\u00falyunk mindk\u00e9t cs\u00edp\u00f4iz\u00fcletet egyenletesen terhelje meg!<\/p>\n

– A cs\u00edp\u00f4, t\u00e9rdiz\u00fcletek hajl\u00e1ssz\u00f6ge 1oo-11o fok legyen, azaz ink\u00e1bb magasabban \u00fclj\u00fcnk mint alacsonyabban!<\/p>\n

– A t\u00f6rzs\u00fcnk kb 11o fokos sz\u00f6gben \u00e1lljon, ezt a sz\u00e9kt\u00e1mla megfelel\u00f4 d\u00f6nt\u00e9s\u00e9vel \u00e9rhetj\u00fck el. Igyekezz\u00fcnk h\u00e1trad\u00f4lni \u00e9s nekit\u00e1maszkodni a sz\u00e9kt\u00e1ml\u00e1nak.<\/p>\n

– V\u00e1llainkat tartuk enyh\u00e9n leh\u00fazva, laponck\u00e1nkat k\u00f6zel\u00edts\u00fck a gerinc fel\u00e9, mellkasunkat kiss\u00e9 nyomjuk el\u00f4re!<\/p>\n

– Fej\u00fcnk a t\u00f6rzs folytat\u00e1sa legyen, fejtet\u00f4nkkel ny\u00fajt\u00f3zzunk felfel\u00e9, \u00e1llunkat h\u00fazzuk be. Fej\u00fcnket ne ny\u00fajtsuk el\u00f4re.<\/p>\n

– Mindig \u00fclj\u00fcnk szembe a sz\u00e1m\u00edt\u00f3g\u00e9ppel, k\u00fcl\u00f6nben az elford\u00edtott testhelyzet miatt aszimetrikus terhel\u00e9s \u00e9ri agerincet.<\/p>\n

– Az akt\u00edv \u00fcl\u00e9sm\u00f3d el\u00e9r\u00e9se a c\u00e9l, ami az izmok t\u00f3nus\u00e1val, az izomerej\u00e9vel t\u00f6rt\u00e9n\u00f4 \u00fcl\u00e9st jelenti. Hasunk ez\u00e9rt legyen enyh\u00e9n beh\u00fazva.<\/p>\n

– \u00dcl\u00e9s k\u00f6zben \u00e9rdemes n\u00e9ha a medenc\u00e9t billenteni, a v\u00e1llakkal k\u00f6r\u00f6zni, fejjel-nyakkal k\u00f6r\u00f6zni, ny\u00fajt\u00f3zkodni.<\/p>\n

– Figyelj\u00fcnk a l\u00e9pz\u00e9sre, id\u00f4nk\u00e9nt ritmusosan-lassan v\u00e9gezz\u00fcnk p\u00e1r m\u00e9ly hasi l\u00e9gz\u00e9st (lehet teljes j\u00f3gal\u00e9gz\u00e9s is, ami a hasb\u00f3l indul felfel\u00e9 a t\u00fcd\u00f4cs\u00facsig, majd hasb\u00f3l ki \u00e9s \u00fagy kifel\u00e9 felfel\u00e9). Bel\u00e9gz\u00e9sn\u00e9l ny\u00fajt\u00f3zkod junk fejtet\u00f4vel f\u00f6lfel\u00e9, kil\u00e9gz\u00e9n\u00e9l tartsuk meg ezt a helyzetet.<\/p>","protected":false},"excerpt":{"rendered":"

\u2013 Amint azt egy specifiuksan gerincter\u00fcletre ir\u00e1ny\u00edtott Hatha j\u00f3ga tanfolyamon elsaj\u00e1t\u00edtottam, szeretn\u00e9m Veletek megosztani az \u00fcl\u00e9s k\u00f6zbeni helyes testtart\u00e1st: – […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[3],"tags":[],"class_list":["post-71","post","type-post","status-publish","format-standard","hentry","category-hirek"],"_links":{"self":[{"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/posts\/71","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/comments?post=71"}],"version-history":[{"count":1,"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/posts\/71\/revisions"}],"predecessor-version":[{"id":157,"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/posts\/71\/revisions\/157"}],"wp:attachment":[{"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/media?parent=71"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/categories?post=71"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/minosegiujelet.com\/en\/wp-json\/wp\/v2\/tags?post=71"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}