{"id":2597,"date":"2021-07-12T15:16:22","date_gmt":"2021-07-12T14:16:22","guid":{"rendered":"https:\/\/www.adnijoga.hu\/?p=2597"},"modified":"2021-07-12T15:29:02","modified_gmt":"2021-07-12T14:29:02","slug":"atmozgato-csavarasok","status":"publish","type":"post","link":"https:\/\/www.adnijoga.hu\/en\/jogagyakorlatok\/atmozgato-csavarasok\/","title":{"rendered":"\u00c1tmozgat\u00f3 csavar\u00e1sok"},"content":{"rendered":"
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A csavar\u00f3 mozdulatokkal gyorsan felfriss\u00edthetj\u00fck a gerincet, de rengeteg egy\u00e9b pozit\u00edv hat\u00e1sa miatt is gyakran be\u00e9p\u00edtj\u00fck a j\u00f3ga\u00f3r\u00e1kba. \u00dagy szabad\u00edtja meg testet a m\u00e9reganyagokt\u00f3l, mint amikor egy t\u00f6r\u00f6lk\u00f6z\u0151b\u0151l csavarjuk ki a vizet. Csavar\u00e1s ut\u00e1n pedig friss v\u00e9r ker\u00fcl a hasi szervekbe, izmokba, \u00e9s seg\u00edti az em\u00e9szt\u00e9st is. Er\u0151s\u00edti a t\u00f6rzsizmokat, jav\u00edtja a tart\u00e1st amivel hossz\u00fa t\u00e1von megel\u0151zhet\u0151 a der\u00e9k-\u00e9s h\u00e1tf\u00e1j\u00e1s.  Ennyi pozit\u00edv hat\u00e1s ut\u00e1n ki ne akarn\u00e1 gyakorolni \u0151ket? A legjobb, hogy b\u00e1rki sz\u00e1m\u00e1ra v\u00e9gezhet\u0151ek, nem kell, hogy hajl\u00e9kony, vagy kifejezetten er\u0151s legy\u00e9l hozz\u00e1.<\/span><\/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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Mikre figyelj a gyakorl\u00e1sn\u00e1l?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u2013 Egyenes gerinc – figyelj r\u00e1 hogy a gyakorlatokat egyenes gerinccel v\u00e9gezd. Gyakorlat el\u0151tt h\u00fazd k\u00f6zelebb a lapock\u00e1kat, laz\u00edtsd el a v\u00e1llad, kicsit emeld ki a mellkast.
\u2013 Nyak helyzete – a nyakad is legyen a gerinc meghosszabb\u00edt\u00e1sa, ny\u00fajt\u00f3zz felfel\u00e9 a tark\u00f3ddal. Gondolj arra, hogy elt\u00e1vol\u00edtod egym\u00e1st\u00f3l a csigoly\u00e1kat.
<\/span>\u2013 L\u00e9gz\u00e9s ereje- a csavar\u00e1sokn\u00e1l nagy seg\u00edts\u00e9g\u00fcnk a l\u00e9gz\u00e9s, minden bel\u00e9gz\u00e9sre ny\u00fajt\u00f3zz fejtet\u0151vel, kil\u00e9gz\u00e9sre pedig engedd magad tov\u00e1bb a csavar\u00e1sban. Ezek ink\u00e1bb csak \u00e9rzetek, nem l\u00e1tv\u00e1nyos mozdulatok lesznek, viszont seg\u00edtenek elm\u00e9ly\u00edteni a p\u00f3zt.<\/span><\/p>

Mikor ne gyakorold? <\/strong>
B\u00e1rmennyire is j\u00f3l hangzanak a fent le\u00edrtak, ne gyakorold \u0151ket, ha er\u0151s f\u00e1jdalommal j\u00e1rnak (ahimsa!) vagy ha s\u00e9rved, porckorongs\u00e9rved, s\u00falyos gerincbetegs\u00e9ged van.<\/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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N\u00e9h\u00e1ny gyakorlat<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Csavar\u00e1s \u00fcl\u00e9sben – figyelj arra is, hogy mindk\u00e9t \u00fcl\u0151csont a f\u00f6ld\u00f6n maradjon. Minden l\u00e9gz\u00e9ssel engedd magad bele jobban a csavar\u00e1sba!<\/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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Nagyterperszes el\u0151rehajl\u00e1s csavar\u00e1ssal. Ha ez els\u0151 r\u00e1n\u00e9z\u00e9sre t\u00fals\u00e1gosan kicsavar\u00f3nak t\u0171nik, csak tedd le az egyik tenyeredet a torokk\u00f6zpont al\u00e1 a f\u00f6ldre, \u00e9s ny\u00fajt\u00f3zz felfel\u00e9 a m\u00e1sikkal.<\/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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Munka k\u00f6zben is gyakorolhatod a csavar\u00e1sokat!<\/p>

K\u00f6ny\u00f6k\u00f6det nyomd az ellent\u00e9tes t\u00e9rded k\u00fcld\u0151 oldal\u00e1hoz. Vagy cs\u00fassz el\u0151r\u00e9bb, \u00e9s a h\u00e1ts\u00f3 t\u00e1ml\u00e1ba kapaszkodva seg\u00edtsd a csavar\u00e1st.\u00a0<\/p>

Most is legyen egyenes a gerinced!<\/span><\/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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\n\t\t\t<\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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B\u00e1rmilyen \u00fcl\u0151helyzetben v\u00e9gezhetsz csavar\u00e1st. Kombin\u00e1ld ezt a l\u00e9gz\u00e9ssel is, bel\u00e9gz\u00e9sre ny\u00fajt\u00f3zz fel, kil\u00e9gz\u00e9sre csavarodj oldalra \u00e9s \u00edgy tov\u00e1bb.<\/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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T\u00e1mad\u00f3\u00e1ll\u00e1sban csavar\u00e1s. Kil\u00e9gz\u00e9sre csavarodj oldalra, vidd fel a tekintetet a plafonra. Itt m\u00e1r kih\u00edv\u00e1s lehet az egyens\u00falyoz\u00e1s is. Ne felejts el l\u00e9legezni!<\/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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Rem\u00e9lj\u00fck, hogy j\u00f3l estek ezek a csavar\u00e1sok, \u00e9s siker\u00fclt felfriss\u00fclni, hossz\u00fa t\u00e1von pedig j\u00f3 bar\u00e1taid lesznek a csavar\u00f3 mozdulatok! <\/em><\/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<\/div>","protected":false},"excerpt":{"rendered":"

A csavar\u00f3 mozdulatokkal gyorsan felfriss\u00edthetj\u00fck a gerincet, de rengeteg egy\u00e9b pozit\u00edv hat\u00e1sa miatt is gyakran be\u00e9p\u00edtj\u00fck a j\u00f3ga\u00f3r\u00e1kba.<\/p>","protected":false},"author":7,"featured_media":2604,"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-2597","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\/2597","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=2597"}],"version-history":[{"count":0,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/posts\/2597\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media\/2604"}],"wp:attachment":[{"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/media?parent=2597"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/categories?post=2597"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.adnijoga.hu\/en\/wp-json\/wp\/v2\/tags?post=2597"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}