{"id":1232,"date":"2021-02-12T10:14:56","date_gmt":"2021-02-12T09:14:56","guid":{"rendered":"http:\/\/localhost\/?p=1232"},"modified":"2021-03-29T08:36:16","modified_gmt":"2021-03-29T07:36:16","slug":"talald-meg-az-egyensulyt","status":"publish","type":"post","link":"https:\/\/www.adnijoga.hu\/en\/jogagyakorlatok\/talald-meg-az-egyensulyt\/","title":{"rendered":"Tal\u00e1ld meg az egyens\u00falyt!"},"content":{"rendered":"
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Ebben a h\u00f3napban egyens\u00falyoz\u00f3 gyakorlatokat hoztunk, amiket bele\u00e9p\u00edthetsz a gyakorl\u00e1sodba egyenk\u00e9nt, vagy ak\u00e1r egym\u00e1s ut\u00e1n is. Az egyens\u00falyoz\u00f3 \u00e1szan\u00e1k fejlesztik a mozg\u00e1skoordin\u00e1ci\u00f3t, \u00e9s a koncentr\u00e1ci\u00f3t is. Nemcsak a test\u00fcnket, hanem az idegrendszert is egyens\u00falyba hozhatjuk vel\u00fck, hossz\u00fa t\u00e1von pedig stresszcs\u00f6kkent\u0151 hat\u00e1suk is van. Az \u00faj \u00e9v eleje \u00e9s a t\u00e9l k\u00f6zepe alkalm\u00e1b\u00f3l sokunknak c\u00e9lja a bels\u0151 egyens\u00faly megtal\u00e1l\u00e1sa, ezek a gyakorlatok pedig seg\u00edthetnek ennek el\u00e9r\u00e9s\u00e9ben. Ha b\u00e1rmikor soknak \u00e9rzed a mozg\u00e1st, nyugodtan tarts sz\u00fcnetet vagy hagyj ki egy-egy p\u00f3zt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Az egyens\u00falyoz\u00f3 p\u00f3zok er\u0151sen ig\u00e9nybe veszik a l\u00e1b izmait, tart\u00f3 izmokat, ez\u00e9rt el\u0151tte mindig sz\u00e1nj p\u00e1r percet a bemeleg\u00edt\u00e9sre.<\/p>

Ny\u00fajt\u00f3ztasd \u00e1t a v\u00e1llad, fels\u0151tested, hajl\u00edtsd a t\u00f6rzsed jobbra \u00e9s balra.\u00a0<\/p>

Ezut\u00e1n helyezd a tests\u00falyodat az egyik l\u00e1badra, \u00e9s h\u00fazd a m\u00e1sik t\u00e9rdedet k\u00f6zel a mellkashoz. K\u00f6zben figyelj a tart\u00e1sodra. Fogd meg a t\u00e9rdedet \u00e9s a kezeid seg\u00edts\u00e9g\u00e9vel rajzolj k\u00f6r\u00f6ket a t\u00e9rddel.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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A tekintetedet tartsd egy fix ponton, ez seg\u00edt egyens\u00falyozni.\u00a0Majd fogd meg a t\u00e9rdeted az ellent\u00e9tes karral \u00e9s ny\u00fajtsd h\u00e1tra a m\u00e1sik kezedet. Ha siker\u00fcl, vidd a tekintetedet a ny\u00fajt\u00f3z\u00f3 k\u00e9z ir\u00e1ny\u00e1ba. Fejtet\u0151vel felfel\u00e9 ny\u00fajt\u00f3zz, kil\u00e9gz\u00e9sekre pedig csavarodj tov\u00e1bb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Tarthatsz sz\u00fcnetet is, vagy j\u00f6hetsz egyb\u0151l a k\u00f6vetkez\u0151 p\u00f3zba. Forgasd kifel\u00e9 a t\u00e9rdedet \u00e9s a bok\u00e1dat tedd a m\u00e1sik t\u00e9rded f\u00f6l\u00e9. Fesz\u00edtsd vissza a l\u00e1bfejet. Majd kezdd el s\u00fcllyeszteni a medenc\u00e9t, mint sz\u00e9ktart\u00e1sban. Ebben az \u00e1ll\u00f3 galambp\u00f3zban tudod nyitni a cs\u00edp\u0151t, viszont ha er\u0151s fesz\u00fclts\u00e9g van a t\u00e9rdedben, vagy s\u00e9r\u00fclt volt kor\u00e1bban, akkor nyugodtan hagyd ki ezt a gyakorlatot.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Innen cs\u00fasztasd \u00e1t a l\u00e1badat a combodon \u00fagy, hogy keresztez\u0151djenek a combok. Lehet, hogy a l\u00e1bujjakkal megt\u00e1maszkodsz a f\u00f6ld\u00f6n (2. k\u00e9p) lehet hogy a l\u00e1bfejedet is \u00e1t tudod kulcsolni a v\u00e1dlidon. Rogyaszd itt is a t\u00e9rdeket \u00e9s a karokat is hasonl\u00f3k\u00e9ppen csavard meg. B\u00e1rmelyik sas p\u00f3zt v\u00e1lasztod, p\u00e1r l\u00e9gz\u00e9sig maradj benne, fix\u00e1ld a tekintetedet a talajon.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Pihenj a gyakorlatok k\u00f6z\u00f6tt, ha sz\u00fcks\u00e9ges. A tests\u00falyodat az egyik l\u00e1bon tartva, h\u00fazd fel a m\u00e1sikat a v\u00e1dlidra, vagy a combodra, min\u00e9l er\u0151sebben nyomod a sarkad, ann\u00e1l ink\u00e1bb stabiliz\u00e1lod a p\u00f3zt. Der\u00e9kt\u00f3l felfel\u00e9 is legyen ez a p\u00f3z stabil! Billentsd magad al\u00e1 a medenc\u00e9t, hossz\u00fa a gerinc \u00e9s a nyak, fejtet\u0151vel felfel\u00e9 ny\u00fajt\u00f3zz. A tenyereket \u00f6ssze\u00e9rintheted a mellkas el\u0151tt.\u00a0<\/p>

Ha m\u00e1r hosszabban tudod tartani a p\u00f3zt, (vagy ha m\u00e1r egyenesen unalmas) p\u00e1r pillanatra hunyd be a szemed, \u00e9s figyeld meg mi v\u00e1ltozik a testben. Ugye \u00edgy m\u00e1r nem is olyan egyszer\u0171? \ud83d\ude42\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Ha m\u00e1r profin kivitelezed az el\u0151z\u0151 gyakorlatokat \u00e9s egy kis kih\u00edv\u00e1sra v\u00e1gysz, a t\u00e1ncos p\u00f3zt is pr\u00f3b\u00e1ld ki! Helyezd a tests\u00falyt az egyik l\u00e1bra n\u00e9zz ki egy fix pontot. A m\u00e1sik l\u00e1badat hajl\u00edtsd be a sarkat k\u00f6zel\u00edtsd a farizomhoz. Fogd meg a l\u00e1bfejed azonos k\u00e9zzel. Ellent\u00e9tes karral ny\u00fajt\u00f3zz felfel\u00e9. (1. k\u00e9p)<\/p>

A felfel\u00e9 ny\u00fajt\u00f3z\u00f3 kart engedd kil\u00e9gz\u00e9sre v\u00edzszintesig, a l\u00e1bfejet pedig told a kezedbe, mintha ki akarn\u00e1d egyenes\u00edteni. Emeld ki a mellkast \u00e9s engedd, hogy homor\u00fa legyen a h\u00e1t.<\/p>

J\u00f3 gyakorl\u00e1st!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

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Az \u00faj \u00e9v eleje \u00e9s a t\u00e9l k\u00f6zepe alkalm\u00e1b\u00f3l sokunknak c\u00e9lja a bels\u0151 egyens\u00faly megtal\u00e1l\u00e1sa, ezek a gyakorlatok pedig seg\u00edthetnek ennek el\u00e9r\u00e9s\u00e9ben.<\/p>","protected":false},"author":7,"featured_media":1233,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"protect_children":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","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":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","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":"","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-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":"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":""},"mobile":{"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":""}},"footnotes":""},"categories":[9],"tags":[],"class_list":["post-1232","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jogagyakorlatok"],"_links":{"self":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/1232","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/comments?post=1232"}],"version-history":[{"count":0,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/1232\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media\/1233"}],"wp:attachment":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media?parent=1232"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/categories?post=1232"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/tags?post=1232"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}