Usuku Lomhlaba Wonke Lwe-Yoga 2019: I-10 Yoga Isusa Ukuqeda I-Belly Fat

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Ukuntuleka kokuzivocavoca umzimba nokuphila ngendlela esezingeni eliphezulu, kanye nezinye izinto ezahlukahlukene ezinomthelela ekukhuleni kwamafutha emzimbeni wakho, ikakhulukazi esiswini sakho. Ngokuya ngocwaningo olusha, kutholakale ukuthi amafutha amaningi ngokweqile esiswini kubhekwa njengengozi enkulu kunokukhuluphala ngokweqile. Amafutha eBelly athathwa njenganenkani kangangoba akulula ngempela ukuwasusa.

Ucwaningo luveza ukuthi amafutha esiswini angakhuphula ubungozi besifo sikashukela sohlobo 2, isifo senhliziyo, isifo sohlangothi, umfutho wegazi nomdlavuza. Ukuzijwayeza i-yoga kukhombise ukuthi kuyindlela ephumelelayo yokulahla lawo mafutha ongeziwe esiswini sakho. I-Yoga inamandla okwehlisa ngokukhethekile isisindo esivela ezingxenyeni ezithile zomzimba futhi ithathwa njengeyona ndlela ephumelela kakhulu yokwehlisa amafutha esiswini ^[1] .

Mayelana ne-International Day Of Yoga, i-2019, ake sazi izimo eziyishumi ze-yoga ezisebenzayo ezingakusiza ukuthi ulahlekelwe ngamafutha esiswini.

I-Yoga Isondela Ekulahlekelweni Kwama-Belly Fat

1. I-Bhujangasana noma i-cobra pose

I-pose ibizwa ngegama layo njengoba ifana nemfezi ngaphambi nje kokuhlaselwa kwayo. Kuyindlela ejwayele ukunconywa kubantu abanezifo zokuphefumula. Kuyasiza ekwenzeni i-abs iqine futhi kususe amafutha esiswini. Futhi kwenza umzimba ongaphezulu uguquke kalula ^[okubili] .

Isinyathelo 1: Lala phansi ngesisu bese ugcina imilenze yakho isondelene futhi izinzwane ziyisicaba phansi. Isinyathelo 2: Beka izintende zezandla zakho eceleni kwehlombe lakho bese uvumela isiphongo sihlale phansi.

Isinyathelo 3: Faka umoya ngokujulile futhi uphakamise ikhanda lakho uye esifundeni sasolwandle. Zama ukubona uphahla.

Isinyathelo 4: Gcina isikhundla kuze kufike kumasekhondi angu-60. Faka futhi ukhiphe ngokujulile kulo lonke.

Isinyathelo 5: Buyela endaweni yokuqala ngenkathi ukhipha umoya ngokujulile.

Isinyathelo 6: Phinda inqubo izikhathi ezi-3-5.

2. Tadasana noma ukuma kwentaba

Isimo sokuzifudumeza, le yoga asana iyasebenza ekwehliseni amafutha esiswini. Ithuthukisa ukujikeleza kwegazi, ngaleyo ndlela isize umzimba wakho ushise lawo mafutha amaningi ^[3] .

Isinyathelo 1: Yima ngezinyawo zakho usakaze izithende zakho.

Isinyathelo 2: Ingemuva kufanele liqonde futhi izandla kumele zibe ohlangothini ngalunye lomzimba.

Isinyathelo 3: Thatha umoya ojulile bese welula umgogodla.

Isinyathelo 4: Phakamisa intende phezulu kwekhanda.

Isinyathelo 5: Phakamisa amaqakala akho ume ngezinzwane zakho.

Isinyathelo 6: Yenza lokhu izikhathi eziyi-10.

3. Uttasana noma ukuma phambili ukugoba

Lokhu ukuma kuzosiza ukucindezela isisu futhi uzogobela phambili okuzosiza ukunciphisa isisu. Amandla anikezwe esiswini sakho ayasiza ekuqedeni amafutha angenasidingo ^[4] .

Isinyathelo 1: Gcina umhlane wakho uqonde bese uphefumula kanzima njengoba uphakamisa isandla sakho.

Isinyathelo 2: Goba phambili njengoba ukhipha futhi ufinyelela phansi ngezandla zakho.

Isinyathelo 3: Ngenkathi uthinta phansi ugcine izintende zezandla zakho zisakazeka.

Isinyathelo 4: Futhi, thinta izinzwane namaqakala akho.

Isinyathelo 5: Hlala usesikhundleni umzuzu nesisu sakho singene.

Isinyathelo 6: Kamuva, phefumulela ngaphandle bese ubuyela endaweni yokuma.

Isinyathelo 7: Phinda lokhu izikhathi eziyishumi.

4. Paschimottanasana noma uhlezi phambili ukugoba

Lokhu ukuma kuvuselela isikhungo se-plexus yelanga (izinzwa zesistimu yozwela emgodini wesisu) futhi ngaleyo ndlela kusize ukukhipha isisu sakho. Ngaphandle kwalokho, i-yoga asana inenzuzo yokuphatha nokuphazamiseka kokugaya ukudla ^[5] .

Isinyathelo 1: Hlala uqonde unwebise imilenze yakho phambili.

Isinyathelo 2: Gcina umgogodla umile, uhogele futhi welule izandla zakho ngaphezu kwekhanda lakho ngaphandle kokugoba izindololwane zakho.

Isinyathelo 3: Khothama kancane uthinte izinyawo zakho.

Isinyathelo 4: Phefumulela ngaphakathi bese ubamba isisu sakho bese uzama ukugcina isikhundla semizuzwana engama-60-90.

Isinyathelo 5: Gcina ikhanda lakho ligobile phansi bese uphefumulela ngaphandle.

Isinyathelo 6: Phinda lokhu izikhathi eziyishumi.

5. Naukasaan noma isikebhe pose

Enye ye-yoga ephumelela kunazo zonke ekususeni amafutha esiswini, isikebhe sibeka izinkontileka zemisipha yakho esiswini futhi sisize ukukhipha i-abs yakho ^[6] .

Isinyathelo 1: Hlala unabise imilenze phambili.

Isinyathelo 2: Gcina umhlane wakho uqonde.

Isinyathelo 3: Thatha umoya ophefumulayo bese ukhipha umoya, ngenkathi uphakamisa ikhanda, isifuba, nemilenze yakho phansi.

Isinyathelo 4: Bamba isikhundla amasekhondi angu-30-60, ngenkathi uphefumula ngokujwayelekile.

Isinyathelo 5: Faka, bese ukhipha umoya ngokujulile, phumula kancane bese ubuyela endaweni yakho yokuqala.

Isinyathelo 6: Phinda lokhu izikhathi eziyishumi.

6. I-Pavanamuktasana noma i-pose ekhulula umoya

Enye ye-yoga enhle kakhulu ebanga ukuqunjelwa negesi, umoya opholisa ukuma wenza ubulungiswa egameni layo. Ilungele ukwehlisa ukuqunjelwa nokunciphisa igesi, usizo lwe-pose luvuselela ikholoni, amathumbu amancane nesisu. Njengoba amadolo akho ecindezela isisu sakho, isikhundla singasiza ukukhuthaza ukushiswa kwamafutha esiswini ^[7] .

Isinyathelo 1: Lala phansi ngomhlane ngemilenze yomibili yolulwe iqonde phambi kwakho.

Isinyathelo 2: Kancane kancane yisa idolo langakwesokudla esifubeni sakho bese ubamba ngazo zombili izingalo ukuphefumula okungama-20 (imizuzu emibili).

Isinyathelo 3: Ngemuva kokuqeda, shintshela kolunye uhlangothi.

Isinyathelo 4: Phinda lokhu okungenani izikhathi eziyi-7-10, ngenkathi ushiya isikhawu semizuzwana engu-15.

7. Dhanurasana noma bow bow

Ebizwa nangokuthi i-bow pose, kusiza ukukhipha isisu sakho nokusiza ukwelula isisu, umqolo, amathanga, izingalo nesifuba. Ukwenza okujwayelekile kwe-pose kungakusiza ngempumelelo ekulahlekelweni ngamafutha esiswini, njengoba kusebenza inani elifanele lokucindezela emisipheni yakho ye-ab ^[6] .

Isinyathelo 1: Lala phansi esiswini sakho.

Isinyathelo 2: Phakamisa imilenze yakho emuva bese uthatha izandla zakho ngemuva kwezindlebe zakho.

Isinyathelo 3: Manje bamba izinzwane zakho ngezandla zakho.

Isinyathelo 4: Sekela isisindo sakho somzimba ngesisu sakho.

Isinyathelo 5: Ngenkathi uhogela ngokujulile, zama ukuphakamisa amadolo akho phezulu.

Isinyathelo 6: Bamba ukuma imizuzwana engu-15 kuya kwengu-30, ngenkathi uphefumula kahle.

Isinyathelo 7: Exhale futhi uphumule kancane, welula umzimba wakho.

8. I-Chaturanga dandasana noma ipulangwe eliphansi

Ngenkathi wenza lokhu, ngokuyisisekelo uguqula umzimba wakho ube yipulangwe. Kuyasiza ukuqinisa nokuthinta izihlakala, izingalo, imisipha yesisu, umgogodla kanye nomhlane ongezansi, ngaleyo ndlela kuqedwe amafutha angafuneki abekwe esiswini sakho ^[7] .

Isinyathelo 1: Lala phansi.

Isinyathelo 2: Khulisa kancane izingalo nezinzwane zakho, uhogela kancane.

Isinyathelo 3: Ngenkathi ukhipha umoya, yehlisa umzimba wakho uye phakathi kwesigamu se-push-up, ukuze izingalo ezingaphezulu zihambisane phansi.

Isinyathelo 4: Zama ukubamba isikhundla amasekhondi ayi-10-15.

9.Pranayama

Uhlobo lokuzivocavoca lokuphefumula, uchungechunge lokuzivocavoca lokuphefumula lungasiza imisipha yakho ukuba ithoniwe.

Isinyathelo 1: Hlala endaweni ye-lotus umqolo wakho uqonde.

Isinyathelo 2: Phefumulela esiswini sakho bese ukhipha kancane.

Isinyathelo 3: Phinda kusuka ezikhathini eziyi-15-20.

10. USurya namaskar noma ukubingelela kwelanga

Ukuzijayeza le pose kusiza ukuzivocavoca cishe zonke izingxenye zomzimba wakho. Kunezikhundla eziyishumi nambili ezihlukene kwi-surya namaskar efaka ukwelulwa okuningi okuya phambili nangemuva, okungasiza ekwehliseni lawo mafutha angeziwe esiswini sakho ^[8] .

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7. [7]UTate, A. (2016). I-Iyengar Yoga Yomama: Ukufundisa Ukuguqulwa Kwezindawo Zokufunda Ezingahlelekile. Iziqondiso Ezintsha Zokufundisa Nokufunda, 2016 (147), 97-106.
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