Yoga ngokulahlekelwa isisindo - yiyiphi i-yoga engcono yokulahlekelwa isisindo?

Kungase kubonakale sengathi i-yoga yokulahlekelwa isisindo ayiphumeli, kodwa empeleni akunjalo. Lesi siqondiso sithinta kahle umsebenzi wezitho zangaphakathi nezinhlelo, okusiza ukulahlekelwa isisindo nokuthuthukisa umsebenzi womzimba. Kunezinhlobo eziningi ze-yoga ongazijwayeza.

Ingabe i-yoga ikusiza ukuba ulahlekelwe isisindo?

Abaningi bayaqiniseka ukuthi isiqondiso sokuhlala esingeke sikwazi ukubhekana namafutha amaningi, kodwa akunjalo. Ukuze uqiniseke ukuthi i-yoga iyasiza yini ukulahlekelwa isisindo noma cha, ake sihlale ezintweni zayo eziyinhloko:

1. Iningi lama-asanas lwakhiwe ngokuhlukunyezwa kwe-muscle, okufaka phakathi okujulile, okuhlose ukugcina ibhalansi.
2. Ngokungathinteki kuthinta isenzo sesimiso sezinzwa, ukungasebenzi kahle okuholela ekuhambeni okuvamile esiqandisini.
3. Ukuphefumula okujulile kukhuthaza ukusheshisa kwezinqubo zokuxuba umzimba. I-Yoga igqugquzela uhlelo lokugaya.
4. Kukhona ukulahleka kwesisindo kancane, okubalulekile ebuhle bomzimba.

Kubalulekile ukwazi kuphela ukusebenzisa i-yoga ukulahlekelwa isisindo, kodwa futhi ukuphikisana okukhona ukuze ukuqeqesha kungabangeli ukulimala empilweni. Nakuba ukuzivocavoca kubonakala kulula futhi kungacabangi, ngeke kwenzeke esikhathini sokulandela, ngemuva kokulimala kwengqondo nokuhlukumezeka kwengqondo. Ukuqeqesha kunqatshelwe uma kwenzeka izinkinga ezibalulekile ngenhliziyo nesistimu ye-musculoskeletal. Kubalulekile ukulungisa amakilasi kuye ngokuthi isimo somzimba, isibonelo, ezinsukwini ezibucayi, kubalulekile ukwenza konke ngobumnene nangenhle, ukugwema ukuguquka nokuguqa emuva.

Kunezifo nezimo lapho udinga ukuyeka okwesikhashana i-yoga:

• ukushisa okwenyuka noma kwehla;
• isisu esiningi;
• imithwalo yemidlalo enzima;
• ukukhathala okuqinile ngokomzimba nangokomzwelo;
• isimo sokucindezeleka;
• ukucindezela kuqhuma;
• ukuthambekela kokuphuma kwegazi.

Iyiphi i-yoga engcono yokulahlekelwa isisindo?

Kunezikhombandlela eziningi ze-yoga ezinama-asana avamile, kodwa izinhlobo zonke zinezohluke, ngokwesibonelo, ukugxila ekuphefumuleni noma ekuguqukeni okuguquguqukayo. Amakilasi e-Yoga okwehla kwesisindo angenzeka ekhaya noma ehholo. Kubalulekile ukuthi wonke umuntu ukhethe isiqondiso ngokwabo, ngoba ukuzivocavoca kufanele kwenziwe ngendlela efanele, ngaphandle kwalokho ngeke kube nomphumela.

I-Hatha Yoga ye-Weight Loss

Isiqondiso esithandwa kakhulu, esiyinhloko yezinye izinhlobo ze-yoga. Izofundisa ukuphumula nokuhlushwa, kanye nokuphefumula okufanele nokugcinwa kwemali. I-yoga elishisayo yokunciphisa umzimba isisiza ukunciphisa ivolumu yesihloko ezindaweni eziyinkinga ngenxa yokuzivocavoca okukhulu. Lokhu kuchazwa ukuthi ngesikhathi sokuqeqeshwa, kunomthelela ezithombeni kanye nokugcwala kwawo nge-oxygen. Kunconywa i- hatha yoga ngezinkinga zomgogodla namalungu.

I-yoga ephuthumayo yokwehla kwesisindo

Esinye sezikhombisi-ndlela zakudala kakhulu e-yoga, esekelwe ukuphefumula okufanele. Ukuzivocavoca njalo kusiza ukusheshisa izinqubo zemithi, okubalulekile ekuhlanzeni kwamafutha agcinwe. Ngosizo lwabo, ungakwazi ukuvuselela ushukela wegazi, ukuhlanza ubuthi nokunciphisa umuzwa wendlala. Ngaphezu kwalokho, ukuzivocavoca kwe-yoga yokulahlekelwa isisindo kunomthelela omuhle kuzo zonke izinhlelo kanye nezitho zangaphakathi, ezithinta kahle umsebenzi wenyama yonke.

I-Kundalini Yoga ye-Weight Loss

Enye yezinkombandlela ezitholakalayo, ezihlanganisa ubhanana, ukuphefumula, ukuthinta, ukuhlushwa, ukukhiya imisipha nokudumala kwemisindo. I-yoga ye-Kundalini yokunciphisa isisu isiphumelele ngenxa yokuhlanganiswa kwama-asanas asetshenzisiwe nge-dynamics. Ngenxa yalokho, isisombululo siphuthumayo, izinga lamahomoni kanye nesistimu yokugaya umzimba ijwayelekile. Ngemuva kwemikhuba embalwa, kuyobonakala ukuthi ukudla kuzophela ukuthi kube umthombo oyinhloko womzwelo omuhle.

I-Yoga ku-hammocks yokulahlekelwa isisindo

Lo mkhuba ku-yoga wasuka masinyane, kodwa usuvele uthola abalandeli bawo. Kulo, ama-asanas asendulo ayenziwa ngezintambo ezinqanyelwe kusuka esilweni. I-yoga ye-air emangcwabeni yokulahlekelwa isisindo inenzuzo enkulu - phakathi nokuzivocavoca, umthwalo ususwe emgodini, ngakho-ke ungenziwa ngisho nabantu abanezinkinga zangemuva. Ukukhipha isisindo esiningi ngokweqhaza kwe-aero-yoga kwenzeka kancane kancane.

I-Ashtanga Yoga ye-Weight Loss

Isitayela esidumile samanje esivela ku-hatha yoga. Isekelwe ukugeleza okubushelelezi kokuhlelwa kwesinye kokunye ngenxa yezibopho ezikhethekile. I-yoga yasekuseni yokulahlekelwa isisindo noma amakilasi ngezikhathi ezithile zenzeka ngaphandle kokuma eyodwa, ngakho-ke kuyisiqondiso esinamandla. I-Ashtanga ifanele abantu abaqeqeshwa kahle ngokomzimba. Uma ukuzivocavoca kwengezwa ekuqeqesheni okuvela ku-aerobics, khona-ke lokhu kakade kugunyaza i-yoga yokulahlekelwa isisindo: ukuvivinya ngesisindo kufakwa esikhundleni ngokushesha nge-asanas ukuze ululame, bese kuthi isakhiwo sokuphefumula senziwa.

Yoga umzimba wokulahlekelwa isisindo

Kunezimiso nezincomo eziningana okufanele zicatshangelwe ukuze uqeqesho luphumelele:

1. Ungakwenza nganoma yisiphi isikhathi esikahle, kodwa kungcono ukukwenza ekuseni noma kusihlwa ngaphambi kokulala.
2. Kubalulekile ukuthi igumbi liphuze kahle futhi kungakhathaliseki ukuthi libandakanya kanjani ngemva kokudla.
3. I-yoga yabaqalayo yokunciphisa umzimba kufanele iqale ngokufudumala ukufudumala imisipha namalunga. Qinisekisa ukuthi wenza izivivinyo zokwelula.
4. Buka ukuphefumula okumelwe kube yimpumputhe.
5. Yenza ukuzivocavoca ngaphandle kokunyakaza okungazelelwe, ukugcina ubuhle nobuhle.
6. Ngemuva kokuqeda ukusebenza, pheqa 5-10 imizuzu. ukuphumula noma ukuzindla.
7. Umsebenzi wokuqala we-yoga wokulahlekelwa isisindo kufanele uhlale ungapheli imizuzu engama-20, bese isikhathi kufanele sikhuliswe.
8. Ukuze uphumelele, kubalulekile ukuqala ukuqhuba nge-asanas okukhanya futhi kancane kancane ukwandise umthwalo.

Yoga for isisindo ukulahlekelwa belly

Lahla izindawo zokugcina izinto ezimbi endaweni yesisu kulula, okubaluleke kakhulu, ukuhlanganyela njalo. Kukhona ukuzivocavoca okulula kwe-yoga ngokunciphisa isisu kanye nezinhlangothi ezizosiza ukufeza umgomo:

1. Uhlezi phansi, uguqe ngamadolo. Ngenkathi ukhulisa, phindaphinda umzimba uphinde uphule imilenze yakho phansi, uqondise amadolo akho. Ngenxa yalokho, umzimba kufanele udale i-angle, futhi i-fulcrum kufanele ibe emagodini. Kubalulekile ukuthola ibhalansi ukuze ungawi. Izandla zihamba phambili zibabambe eplanini elifanayo.
2. Ukuzivocavoca kwe-yoga okulula kokufaka isisindo kufaka lesi sikhundla: hlala emhlane wakho, uphakamise umlenze wakho wokunene ugobile emadolweni. Beka izandla zakho ezinhlangothini, ucindezela isisindo sakho phansi. Uma uphuma, uphonsa ibhande ngakwesobunxele, umzimba uhlala endaweni, futhi ikhanda lijikeleza ngokuphambene. Yenza kuzo zombili izinkomba.
3. Beka esiswini sakho bese uhlala ezindlebeni zakho, uzibeke ngqo ngaphansi kwamahlombe akho. Inhaling, phakamisa umzimba bese ugoba ngemuva. Bamba i-pos for half the minute bese uhla kancane kancane.

Yoga ngamathanga amancane

Enye yezinkinga ezivame ukwedlula zonke yizinkalo, futhi okudabukisayo kakhulu ukwehlisa imiqulu lapha akulula kakhulu. I-Yoga yokunciphisa izisindo namathanga okusho ukuthi ukusebenza okuvamile okulandelayo kubangela:

1. Thatha isinyathelo phambili, kanye nokuphakamisa izandla zakho phezulu. Beka izintende ezindlini, bese ushiya ngqo iminwe yenkomba. Omunye umlenze uphonswa futhi uphakamiswe ngokuguqula umzimba phambili. Ngenxa yalokho, umzimba kufanele uhlele umugqa ohambisana nendawo phansi. Bamba i-pos for imizuzwana engu-15-20. futhi wenze konke komunye umlenze.
2. Ngokuzivocavoca olulandelayo, ume emgodini, izandla zakho kuphela zidingeke zigobe emaceleni bese zicindezela ngokumelene nomzimba. Umzimba kufanele uqonde. Hlala ku-pose isikhathi eside ngangokunokwenzeka.
3. I-yoga yokulahlekelwa isisindo inezivivinyo eziphumelelayo zezinyathelo futhi nangu omunye wabo: faka izinyawo zakho ezingeni lehlombe kanye ne-squat ngaphambi kokuba amathanga afinyelele phansi emgqeni we-line. Gcina izandla zakho phambi kwakho futhi uhlale kule ndawo isikhathi eside ngangokunokwenzeka. Abadlali abanokuhlangenwe nakho bangakhona, futhi ume emazwani akho.
4. Beka izinyawo zakho ngokubanzi ngokufaka izinzwane zonyawo lwakho olungakwesokudla ohlangothini ngo-90 ° futhi ngokufaka umzimba emzimbeni owodwa, ngesikhathi esifanayo ugoqa umlenze wakho. Omunye umlenze kufanele uhlale endaweni ehamba phambili, futhi iminwe kufanele isetshenziswe ku-45 °. Gcina izandla zakho ezingeni lehlombe, ukuphumula okulodwa kuphela phansi, kanti enye - ukhomba ohlangothini. Phinda kokubili izinkomba.
5. Hlala esiswini sakho, usakaze izingalo zakho ezinhlangothini. Bend ehlane elingezansi ngenkathi uphakamisa ingxenye engenhla yomzimba nemilenze.

I-Yoga yezinsipho zokulahlekelwa kwesisindo

Ucabanga ukuthi ungathola amabhotela amahle kuphela uma unesisindo esiningi, kodwa awukwazi. Kukhona ukuhlelwa kwe-yoga okukhethekile okunciphisa le ngxenye yomzimba:

1. Beka esiswini bese ubeke izintende ngaphansi kwesitsha. Ukuhlunga emuva nangemuva, phakamisa imilenze bese ubamba ngesisindo isikhathi esiphezulu.
2. Njengoba ungemva, phonsa imilenze yakho ukuze ama-ankle ahlolwe phansi. Phakamisa i-pelvis bese ubeka izandla zakho ngaphansi kwalo, uvale ekukhiyeni. Bamba umzimba ukuze kusuka esifubeni kuya emadolweni kwakuwumugqa oqondile.
3. Hlala kuwo wonke ama-four, bese kuthi lapho uphumelela uqala ukuqondisa amadolo akho, uphakamise izintambo zakho phezulu. Ngenxa yalokho, umzimba kufanele udale i-angle engakwesokudla. Kubalulekile ukuqinisekisa ukuthi izithende aziveli phansi, futhi kukhona ukunwetshwa kwemisipha emagodini.

I-Yoga yezandla ezincane

Abaningi ekuqeqeshweni kwabo abakunaki izandla, nakuba ngokuvamile bekhona imisipha ibe yinto evulekile futhi ihlukumezeka. Ukuvimbela lokhu kungenzeki, i-yoga eyinkimbinkimbi yokuzivocavoca umzimba kumele ifake:

1. Thatha ukugxila ezandleni zakho futhi kubalulekile ukucindezela izingxube zakho emzimbeni wakho. Nciphise isifuba sakho phansi bese uhlala kuleso sikhundla isigamu somzuzu.
2. Thatha ukugcizelela amanga, njengalokhu kubha yeklasi, okungukuthi, ngokugcizelela emigqeni, kodwa kudinga kuphela ukuxhuma izintende zezandla. Bamba umzimba endaweni eqondile imizuzwana engama-30.
3. I-yoga yokulahlekelwa isisindo ihlanganisa nokuzivocavoca okunjalo: hlala eceleni kwakho bese ubeka ingalo yakho ephansi ngaphansi kwehlombe lakho. Phakamisa i-pelvis ukuze umzimba uqonde, futhi udonse elinye ingalo. Kubalulekile ukubamba i-pose isikhathi esiphezulu.