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Usukhathele yini ukubizwa ngomzimba omncane? Kulabo abafisa ukukhuluphala udinga ukuqonda ukuthi ukuzivocavoca umzimba okufanelekile kuhlangene nokudla okwanele kuyindlela engcono kakhulu. Ukudla okukhethekile akudingeki ukukhulisa isisindo njengoba kungadlali indima enamandla ngosayizi womzimba.
Lapho ufuna ukwandisa ukudla kwakho kwama-calories khumbula ukuqeqesha nokwakha imisipha. Umsebenzi womzimba uyakwazi ukushisa ama-calories kepha yimisipha evame ukushisa ama-calories ngaphandle kwamafutha.
Ukuzuza kwesisindo kubaluleke kakhulu kulabo bantu abalahlekelwe isisindo somzimba ngenxa yokuphazamiseka kokudla okunamandla njenge-anorexia noma i-bulimia. Ukudla ushukela omningi noma ukudla okungenamsoco kungakunikeza amakhalori amaningi kepha awazi ukuthi umzimba wakho uvame ukugcina uzuza amafutha kunesisipha.
Uma ufuna ukukhulisa isisindo sakho konke okudingeka ukwenze ukunaka kakhulu imikhuba ye-yoga kanye nokudla okunempilo ukuze wondle umzimba wakho.
Ukuthola isisindo kufanele kuhambisane kakhulu nesifiso sokuthola ibhalansi nempilo efanelekile nokwenza i-yoga kunganikeza indlela ephumelelayo yokuvuselela ngokomzimba, ukulawula ukusebenza kwehomoni nokuhlehlisa ukuqhubeka kokuzuza kwesisindo okunempilo.
1. I-Vajrasana Yoga Noma i-Diamond Pose
Ngabe uhlangane ne-Vajrasana Yoga noma i-Diamond pose? Le yoga asana ilungele ukuphefumula nokuzindla. Ngokwenza le yoga pose akudingekile ukuthi isisu sakho singabi nalutho lokhu kungenziwa ngisho nangemva kwesidlo sasemini noma isidlo sakusihlwa.
Okokuqala, hlala ugoqe imilenze yakho emuva. Okulandelayo hlala ezithendeni futhi izinqa zakho kufanele zihlale ezithendeni. Amathanga akho kufanele abekwe emisipheni yethole futhi izandla zakho kufanele zigcinwe emadolweni. Izindololwane zakho kufanele zibe kulayini oqondile.
Manje zama ukuhogela kancane kancane bese ukhipha. Kubalulekile ukuthi uvale amehlo ngenkathi uphefumula ukuze wehlise ingqondo yakho futhi uphumule. Manje bamba lesi sikhundla cishe imizuzwana engama-60 kuya kwayi-180. Gxila ekuphefumuleni nasekujuleni komoya.
Izinzuzo: Lokhu ukuma kuthuthukisa ukujikeleza kwegazi, isifiso sokudla nokugaya. Ukwenza le asana njalo kunikeza ukumuncwa okungcono kwezakhamzimba, okungaba lusizo ekuzuzeni isisindo.
2. Pawanmuktasana
I-Pawanmuktasana ingenye yezimo ezilula ze-yoga futhi ingenziwa kalula ngabaqalayo. Qala ngokulala phansi ngomhlane bese uqinisekisa ukuthi izinyawo zakho zihlangene. Izandla zakho kufanele zibekwe eceleni komzimba wakho. Lapho ukhipha umoya qiniseka ukuthi udweba womabili amadolo akho abheke esifubeni sakho.
Okulandelayo zama ukwanga izandla zakho emadolweni akho. Qinisa ukubamba kwezandla zakho emadolweni bese uzama ukukhulisa ingcindezi esifubeni sakho. Okulandelayo phefumulela ngaphakathi futhi lapho ukhipha umoya zama ukuphakamisa ikhanda nesifuba sakho phansi. Vumela isilevu sakho sithinte idolo lakho.
Zama ukubamba lesi sikhundla isikhathi esithile bese uphefumula isikhathi eside. Manje donsa bese uzama ukuletha ikhanda nesifuba sakho phansi. Phinda lo msebenzi.
Izinzuzo: Iqinisa emuva futhi ithuthukise isifiso sokudla futhi ikwazi ukulungisa izinkinga zokugaya ukudla. Ukuzijwayeza lokhu asana kusiza ekukhipheni iziqubu zegesi ebanjiwe ebabayo emathunjini amakhulu. Abesifazane abakhulelwe akufanele basebenzise le asana.
3. Matsyasana
IMatsyasana noma i-Fish pose kuthiwa isiza ezinkingeni zesisu futhi isiza ukuqeda ukungezwani entanyeni nasemahlombe. Zama ukulala ngomhlane. Gcina imilenze yakho ndawonye bese ubeka izandla ngaphansi kwezinqe. Izingalo zakho zangaphambili nezindololwane kufanele zisondele esifubeni. Vumela izintende zibheke phansi.
Phefumulela phezulu bese uphakamisa ikhanda nesifuba sakho phezulu. Gcina isifuba siphakamisiwe bese uzama ukwehlisa ikhanda lakho emuva. Kancane kancane vumela phezulu kwekhanda lakho kuthinte phansi. Izindololwane kufanele ziqine phansi.
Kulesi pose se-yoga ubeka isisindo sakho endololwaneni hhayi ekhanda. Kufanele kube nesisindo esincane ekhanda lakho ukuze ungayihluphi intamo yakho. Bamba lesi sikhundla ngokuphefumula okude okungu-10.
Thatha umoya omnene omude ngaphakathi nangaphandle. Zama ukukhululeka kulokhu kuma. Manje phefumulela phezulu bese uphakamisa ikhanda lakho nesifuba esingaphezulu kude nomhlabathi. Okulandelayo dedela ikhanda phansi bese uqinisekisa ukwehlisa isifuba nesifuba sakho. Zama ukuletha izandla zakho ezinhlangothini zomzimba bese uyakhululeka.
Izinzuzo: Le asana ithuthukisa ukuma kwakho futhi iqinise imisipha yomhlane wakho ongaphezulu. Iphinde ithuthukise ukuthanda ukudla nezinsiza ekwelapheni ukuqunjelwa.
4. USarvangasana
Qala esikhundleni se-supine. Lala ngomhlane bese uvumela izandla zakho ukuthi zihlale phansi. Zama ukuphefumula ngokujwayelekile. Khipha futhi lapho uhogela zama ukungena esiswini bese kancane uphakamise imilenze yomibili iye ku-90 degree angle ukusuka phansi.
Khipha umoya olandelayo bese uphakamisa ukhalo nezinqulu phansi. Adonse umoya bese uzama ukuphakamisa iqolo nemilenze. Beka izandla zakho phezulu emuva ukuze uthole ukusekelwa. Khumbula ukuthi isilevu sakho kufanele sihlale esifubeni. Vumela amehlo akho agxile ezinzwaneni. Hlala kule ndawo imizuzu emibili bese uqhubeka nokuphefumula okujwayelekile.
Izinzuzo: Le asana isiza ukuvuselela nokwelapha izimpawu zokuxineka nezingcindezi. Kuyasiza ekugayeni futhi kukhulise ukudla kukadokotela. Sisebenza njengekhambi lezinkinga zokugaya ukudla.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabangani bakho nomndeni wakho.
OLUNYE UDABA: Ukudla Okunempilo Okubi Kakhulu Okufanele Kugwenywe
