1.Йога для пожилых. Комплекс упражнений №1. Йога для пожилых комплекс упражнений 1


Йога для пожилых. Комплекс упражнений №1 – смотреть видео онлайн в Моем Мире

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С началоми весны!) Супер топ 155 543 02.03.2018 Заводной щеночек))) Супер топ 44 406 02.03.2018 Прям как в фильме "один дома"))))) Супер топ 43 172 02.03.2018 Давай! Жги!!!)))) Супер топ 22 216 02.03.2018 Главное не показать, что испугался) Супер топ 20 940 02.03.2018 Соседи и нечищенный от снега двор) Супер топ 10 641 02.03.2018 Обнимашки) Супер топ 12 739 02.03.2018 Устал, прилег))) Супер топ 8 203 02.03.2018 Хочу мяч) Супер топ 02.03.2018 Надо было на скорости оставить) Супер топ 7 175 02.03.2018 Когда купили ребенку новую "игрушку"))) Супер топ 7 472 02.03.2018 Ученица обогнала тренера) Супер топ 5 586 02.03.2018 Here's Johnny)))) Супер топ 6 894 02.03.2018 Погоня за пони) Супер топ 5 339 02.03.2018 Нууу, почти) Супер топ 5 559 02.03.2018 Белка пончик нашла) Супер топ 5 004 02.03.2018 Когда думал, что все продумано) Супер топ 4 363 02.03.2018 Перелёт) Супер топ 5 402 02.03.2018 Упс))) Супер топ 4 747 02.03.2018 Попытка открыть шампанское бокалом) Супер топ 4 854 02.03.2018 Воодушевление. Гнев, Шок. Страх перед родителями)))) Супер топ 4 535 02.03.2018 Достань себе приз))) Супер топ 4 276 02.03.2018 Эй мам, что с тобой?) Супер топ 5 328 02.03.2018 Что-то пошло не так) Супер топ 4 151 02.03.2018 Васаби! Хелп!) Супер топ 4 397 02.03.2018

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Йога для пожилых. Комплекс упражнений №1 – смотреть видео онлайн в Моем Мире

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1.Йога для пожилых. Комплекс упражнений №1 – смотреть видео онлайн в Моем Мире

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"1","externalId": "/v/topclips/alltop/22061","userId": "-3689058","isLikeable": "1","isLegal": false,"metaUrl": "https://my.mail.ru/+/video/meta/-15844383463025107"},{"id": "22062","album": "alltop","email": "topclips","dir": "/v/topclips/","isCommunity": "1","isVideoChannel": "1","externalId": "/v/topclips/alltop/22062","userId": "-3689058","isLikeable": "1","isLegal": false,"metaUrl": "https://my.mail.ru/+/video/meta/-15844383463025106"},{"id": "22063","album": "alltop","email": "topclips","dir": "/v/topclips/","isCommunity": "1","isVideoChannel": "1","externalId": "/v/topclips/alltop/22063","userId": "-3689058","isLikeable": "1","isLegal": false,"metaUrl": "https://my.mail.ru/+/video/meta/-15844383463025105"}],"isOwner": false,"isCanView": true,"isCanWriteComments": false,"isScrollRightColumn": true,"isLegal": false,"relatedDeep": "","comments": {"item": {"locales": {"answer": "Reply","replyFor": "for","more": "more","delete": "Delete comment","complaint": "Report spam","complained": "Complaint submitted"}},"locales": {"more": "More","comments": {"one": "комментарий","two": "комментария","five": "комментариев"}}},"timeoutPlayerInit": 1,"isHideVideoStream": false,"autoPlay": {"isEnable": true,"timeout": "2000"}} Ирина Логутова 15.03.2017

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С началоми весны!) Супер топ 155 543 02.03.2018 Заводной щеночек))) Супер топ 44 406 02.03.2018 Прям как в фильме "один дома"))))) Супер топ 43 172 02.03.2018 Давай! Жги!!!)))) Супер топ 22 216 02.03.2018 Главное не показать, что испугался) Супер топ 20 940 02.03.2018 Соседи и нечищенный от снега двор) Супер топ 10 641 02.03.2018 Обнимашки) Супер топ 12 739 02.03.2018 Устал, прилег))) Супер топ 8 203 02.03.2018 Хочу мяч) Супер топ 02.03.2018 Надо было на скорости оставить) Супер топ 7 175 02.03.2018 Когда купили ребенку новую "игрушку"))) Супер топ 7 472 02.03.2018 Ученица обогнала тренера) Супер топ 5 586 02.03.2018 Here's Johnny)))) Супер топ 6 894 02.03.2018 Погоня за пони) Супер топ 5 339 02.03.2018 Нууу, почти) Супер топ 5 559 02.03.2018 Белка пончик нашла) Супер топ 5 004 02.03.2018 Когда думал, что все продумано) Супер топ 4 363 02.03.2018 Перелёт) Супер топ 5 402 02.03.2018 Упс))) Супер топ 4 747 02.03.2018 Попытка открыть шампанское бокалом) Супер топ 4 854 02.03.2018 Воодушевление. Гнев, Шок. Страх перед родителями)))) Супер топ 4 535 02.03.2018 Достань себе приз))) Супер топ 4 276 02.03.2018 Эй мам, что с тобой?) Супер топ 5 328 02.03.2018 Что-то пошло не так) Супер топ 4 151 02.03.2018 Васаби! Хелп!) Супер топ 4 397 02.03.2018

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Йога для пожилых. Комплекс упражнений №3 – смотреть видео онлайн в Моем Мире

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С началоми весны!) Супер топ 155 543 02.03.2018 Заводной щеночек))) Супер топ 44 406 02.03.2018 Прям как в фильме "один дома"))))) Супер топ 43 172 02.03.2018 Давай! Жги!!!)))) Супер топ 22 216 02.03.2018 Главное не показать, что испугался) Супер топ 20 940 02.03.2018 Соседи и нечищенный от снега двор) Супер топ 10 641 02.03.2018 Обнимашки) Супер топ 12 739 02.03.2018 Устал, прилег))) Супер топ 8 203 02.03.2018 Хочу мяч) Супер топ 02.03.2018 Надо было на скорости оставить) Супер топ 7 175 02.03.2018 Когда купили ребенку новую "игрушку"))) Супер топ 7 472 02.03.2018 Ученица обогнала тренера) Супер топ 5 586 02.03.2018 Here's Johnny)))) Супер топ 6 894 02.03.2018 Погоня за пони) Супер топ 5 339 02.03.2018 Нууу, почти) Супер топ 5 559 02.03.2018 Белка пончик нашла) Супер топ 5 004 02.03.2018 Когда думал, что все продумано) Супер топ 4 363 02.03.2018 Перелёт) Супер топ 5 402 02.03.2018 Упс))) Супер топ 4 747 02.03.2018 Попытка открыть шампанское бокалом) Супер топ 4 854 02.03.2018 Воодушевление. Гнев, Шок. Страх перед родителями)))) Супер топ 4 535 02.03.2018 Достань себе приз))) Супер топ 4 276 02.03.2018 Эй мам, что с тобой?) Супер топ 5 328 02.03.2018 Что-то пошло не так) Супер топ 4 151 02.03.2018 Васаби! Хелп!) Супер топ 4 397 02.03.2018

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Йога для пожилых. Комплекс упражнений №2 – смотреть видео онлайн в Моем Мире

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С началоми весны!) Супер топ 155 543 02.03.2018 Заводной щеночек))) Супер топ 44 406 02.03.2018 Прям как в фильме "один дома"))))) Супер топ 43 172 02.03.2018 Давай! Жги!!!)))) Супер топ 22 216 02.03.2018 Главное не показать, что испугался) Супер топ 20 940 02.03.2018 Соседи и нечищенный от снега двор) Супер топ 10 641 02.03.2018 Обнимашки) Супер топ 12 739 02.03.2018 Устал, прилег))) Супер топ 8 203 02.03.2018 Хочу мяч) Супер топ 02.03.2018 Надо было на скорости оставить) Супер топ 7 175 02.03.2018 Когда купили ребенку новую "игрушку"))) Супер топ 7 472 02.03.2018 Ученица обогнала тренера) Супер топ 5 586 02.03.2018 Here's Johnny)))) Супер топ 6 894 02.03.2018 Погоня за пони) Супер топ 5 339 02.03.2018 Нууу, почти) Супер топ 5 559 02.03.2018 Белка пончик нашла) Супер топ 5 004 02.03.2018 Когда думал, что все продумано) Супер топ 4 363 02.03.2018 Перелёт) Супер топ 5 402 02.03.2018 Упс))) Супер топ 4 747 02.03.2018 Попытка открыть шампанское бокалом) Супер топ 4 854 02.03.2018 Воодушевление. Гнев, Шок. Страх перед родителями)))) Супер топ 4 535 02.03.2018 Достань себе приз))) Супер топ 4 276 02.03.2018 Эй мам, что с тобой?) Супер топ 5 328 02.03.2018 Что-то пошло не так) Супер топ 4 151 02.03.2018 Васаби! Хелп!) Супер топ 4 397 02.03.2018

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1.Йога для пожилых. Комплекс упражнений №1 – смотреть видео онлайн в Моем Мире

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йога для пожилых мужчин и женщин

Йога для пожилых мужчин и женщин – это, пожалуй, оптимальный вид физической нагрузки для людей пожилого возраста. Силовые нагрузки могут нанести непоправимый вред здоровью, потому что они нагружают суставы, а с возрастом хрящевая ткань деформируется, и занятия спортом для людей старше 60 лет нужно проводить очень осторожно. Йога оказывает благоприятное воздействие позвоночный столб, деликатно растягивает межпозвоночные диски, связки и суставы. 

Для пожилых людей созданы возрастные группы, где подбирается определённый комплекс асан, которые по силам выполнить пожилым людям без вреда для из здоровья. После занятий они не просто будут чувствовать прилив сил, но у них уменьшатся боли в спине, суставах, снизится тревожность, беспокойство. 

Показания к занятиям:

 

  • всевозможные проблемы с позвоночником (остеохондроз, кифоз, лордоз)
  • ВГД (дистония)
  • апатия, бессонница, лёгкая тревожность
  • профилактика нарушений в структуре хрящевой ткани
  • низкий тонус мышц

Йога для пожилых мужчин комплекс упражнение

 

  • Начинать занятия йогой пожилым мужчинам с небольшой разминки позвоночника. 
  • ноги шире плеч, левая нога носком вперёд, правая -- носок под углом 450
  • правая рука параллельна телу, поднимаем левую руку, тянем её вверх и медленно наклоняемся вправо
  • дотягиваемся левой рукой до середины икры
  • разворачиваем корпус вверх и тянемся правой рукой вверх, левой – вниз
  • задерживаемся в такой позе на 30-40 секунд
  • медленно возвращаемся в исходное положение и проделываем всё то же самое в другую сторону

Растянем межпозвоночные диски и разомнём руки.

1)правую ногу ставим под углом 900 и переносим на неё вес тела 2) руки поднимаем на уровень плеч и держим прямыми ладонями вниз 3) растягиваем руки и в правую и в левую сторону одновременно, поворачивая корпус в сторону правой ноги 4) задерживаемся в такой позе на 30-40 секунд 5) возвращаемся в исходное положение и проделываем то же самое с левой ногой Следующее упражнение развивает координацию и нагружает мышцы ног. Если вы в себе не уверены, можете выполнять его недалеко от стены, чтобы в случае потери равновесия опереться об неё руками.

  • становимся в позу солдатика, ноги ставим вместе, носки вперёд
  • переносим вес тела на левую ногу, а правую медленно поднимаем и ставим всю стопу чуть выше левого колена
  • правое колено не уводите вперёд, старайтесь держать его строго в сторону
  • руки сложите в позу молитвы и стойте так 30-40 минут
  • поменяйте ногу и повторите такое же упражнение с левой ногой
  • Следующая асана укрепит пресс и даст нагрузку спине.
  • станьте на четвереньки, оперитесь руками на пол, носки вместе и «смотрят» в пол, пяткой вверх
  • отставьте левую ногу в сторону
  • поставьте правую ногу на пояс, а левую положите на бедро
  • медленно опускайтесь в левую сторону, рука вдоль тела
  • поднимите правую руку и тяните её через верх в левую сторону
  • зафиксируйте положение на 30-40 минут
  • проделайте то же самое в правую сторону
  • Снимем нагрузку с позвоночника и растянем мышцы спины.
  • становимся на четвереньки, руки ставим на уровне плеч кончиками пальцев вперёд
  • опираясь на колени, переносим вес тела вперёд и туда же тянемся головой
  • зафиксируйтесь в такой позе на 10 секунд
  • теперь тянемся копчиком назад, спина прямая, лицо смотрит на колени
  • остаёмся в такой позе на 10-15 секунд
  • возвращаемся в исходное положение
  • повторяем это движение 3-5 раз

 

Йога для пожилых женщин комплекс упражнений

Конечно, без разминки никуда! Она не только разогревает мышцы, но и помогает настроиться на нужный лад.  станьте прямо, ноги вместе, руки сложены в позе «молитвы»

 

  • дышим медленно и глубоко: на 6 счёт вдох, задержка дыхания на 2-3- секунды и медленный выдох на 10 секунд
  • повторите так 3-5 раз
  • расставляем ноги на ширину плеч
  • поднимаем руки через стороны вверх
  • вверху переворачиваем ладони назад и тянемся назад руками и корпусом, прогибая живот вперёд
  • постарайтесь не потерять равновесия, наклоняйтесь так, насколько вам позволяет ваша координация
  • теперь медленно возвращаемся в исходное положение и опускаемся, стараясь не округлять спину
  • согнитесь пополам и прижмитесь лбом к ногам, обхватив ноги
  • постойте так 5-10 секунд

 

Разминаем ноги.

  • становимся прямо и делаем выпад правой ногой вперёд
  • ладони ставим на пол, локти не сгибаем
  • не отрывая рук и ног, делаем пружинистые движения вверх-вниз 10-15 раз
  • меняем ногу и делаем то же самое
  • Растягиваем межпозвоночные диски.
  • ложимся на пол животом вниз
  • опираемся на локти, голова смотрит вперёд
  • теперь тянет макушку вверх, оторвав локти и вытянув руки
  • зафиксируйтесь в красней точке на 10-15 секунд, и медленно возвратитесь в исходную позицию
  • проделайте данное упражнение 3-5 раз
  • Мышцы спины – одна из самых проблемных зон человека. Они несут колоссальную нагрузку, удерживая туловище в вертикальном положении, но при этом практически не имеют разгрузки. 
  • станьте прямо, затем медленно наклоняйтесь, не округляя спину, покуда не упрётесь руками в пол
  • корпус должен принять ? образное положение
  • голову тянем вниз, спину держим прямо
  • зафиксируйтесь в такой позе на 10-15 секунд
  • примите исходное положение

Упражнение повторяется 5-8 раз в зависимости от физической подготовки исполнителя.

Займёмся шейным отделом позвоночника. Работа за компьютером, сидячий образ жизни делают своё дело, и при повороте головы иногда можно почувствовать неприятные щелчки. Будем избавляться от этого. 

 

  • становимся на колени, корпус прямо
  • выводим правую ногу вперёд и ставим её так, чтобы она образовывала угол в 900
  • уводим назад левую ногу, опираемся на носок и колено, и тоже ставим ей под углом 900
  • руки тянем вверх, голову держим прямо, смотрим вперёд
  • стараемся соблюдать углы в 900, иначе нагрузка сместится, и от упражнения будет больше вреда, чем пользы
  • через стороны опускаем руки вниз и меняем ноги местами
  • проделываем то же самое с другой ногой
  • повторяем упражнение 5-8 раз

 

Польза от йоги для пожилых мужчин и женщин

Йога – это один из мощнейших источников энергии в пожилом возрасте. Если соблюдать все правила безопасности, от неё будет только польза. К преимуществу йоги для пожилых людей можно отнести следующее:

 

  • перед занятиями и после них между посетителями происходит общение, что является очень важным в пенсионном возрасте, когда круг знакомых заметно снижается
  • при глубоком и правильном дыхании происходит насыщение крови кислородом, тем самым улучшается питание головного мозга и нормализуется кровяное давление
  • следуя из предыдущего, йога помогает избежать когнитивных изменений и связанных с ними нарушений памяти
  • во время занятий йоги мышцы нагружаются равномерно, и не имеется риск получить серьёзную травму.

Показания и противопоказания:

различные заболевания позвоночника типа грыжи межпозвоночных дисков, остеохондроза, сколиоза и пр.

  • артриты и артрозы
  • вегетососудистая дистония в любой форме
  • психосоматические расстройства
  • депрессия и невроз в лёгкой форме
  • проблемы со сном
  • хронические стрессы на работе и дома

 

Противопоказания к занятиям йогой:

обязательно предупредите тренера об имеющихся проблемах со здоровьем. Возможно, у кого-то имелись операции на глазах, и им противопоказаны асаны вниз головой. Хотя во всех остальных случаях они разрешены.

нельзя заниматься йогой лицам с эндогенными психическими заболеваниями, например, болезнью Альцгеймера, Паркинсона на начальной стадии, шизофрении, эпилепсии и пр.

если поднялось давление, занятие лучше отложить.

Техника безопасности

 

  • Чтобы после занятий йогой испытывать лишь радость, нужно следовать определённым правилам:
  • Все движения нужно выполнять плавно, никаких рывков.
  • Если при выполнении асан чувствуется боль, упражнение лучше не выполнять.
  • Все асаны на координацию лучше выполнять возле стены, чтобы в случае чего пожилой человек не упал на пол.
  • Следите за давлением.
  • Делайте лишь то, что вам в радость, никакого насилия над собой.
  • Йога в пожилом возрасте – это начала нового этапа, после начала которого вы сможете сказать: «В 70 лет жизнь только начинается».
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