Amafutha anqwabelene ezindaweni ezithile zomzimba angaba amakhukhisi aqinile, futhi uma ufuna ukunciphisa umzimba esiswini sakho, okuwukuphela kwento ongayenza iwukuzivocavoca njalo ngaphandle kokucindezeleka phezu kwakho. Futhi yini elingana kahle nomthethosivivinywa? Yoga ukunciphisa amafutha esiswini !
Ukuzijwayeza i-yoga njalo kunganikeza izinzuzo zezempilo ezimbalwa hhayi nje umzimba, kodwa ingqondo nomphefumulo futhi. Ngaphandle kokwandisa ukuguquguquka nokuthuthukisa amandla emisipha nethoni, ama-asanas athile e-yoga angasiza shisa amafutha ngokuphumelelayo .
Bheka lezi i-yoga asanas !
eyodwa. Cobra Pose noma Bhujangasana
ezimbili. I-Boat Pose noma i-Navasana
3. Amadolo Ukuze I-Chest Pose noma i-Apanasana
Ezine. I-Chair Pose noma i-Utkatasana
5. I-Warrior Pose noma i-Virabhadrasana
6. Plank Pose or Kumbhakasana
7. I-Dog Dog Pose noma i-Adho Mukha Svanasana
8. Imibuzo Evame Ukubuzwa: I-Yoga Yokunciphisa I-Belly Fat
Cobra Pose noma Bhujangasana
Ngaphandle kwe ukusiza ukunciphisa amafutha esiswini , i-cobra pose iphinde yelapha izifo zokugaya njengokuqunjelwa. Le asana inhle kakhulu kubantu ehlushwa iqolo kanye nokuphazamiseka kokuphefumula.
Ukuze wenze le asana, lala phansi ngesisu sakho ngebunzi phansi nezintende ngaphansi kwamahlombe. Usebenzisa imisipha yangemuva neyesisu, phakamisa umzimba wakho phansi kancane ngenkathi uhogela. Qondisa izingalo zakho ugcine amahlombe akho ecindezelwe emhlane wakho. Yelula intamo yakho ngenkathi ubheke ophahleni. Phakamisa izinqulu zakho phansi ngamayintshi ambalwa. Bamba lesi sikhundla imizuzwana engu-15-30; exhale bese ubuyela endaweni yokuqala.
Ithiphu: Prakthiza i-cobra pose yoga ukuze nciphisa amafutha esiswini uma unayo izifo zokuphefumula nobuhlungu beqolo.
I-Boat Pose noma i-Navasana
I-vasana iwukuzivocavoca okuthandwayo okuqinisa imisipha yesisu kanye isiza ukuthuthukisa i-six-pack abs . Kuwumsebenzi onzima nokho, ngakho-ke uma usaqala, qala ngezilula futhi ukuthathe ngokuhamba kwesikhathi.
Ukuze uzijwayeze, qala ngokuhlala phansi. Gcina imilenze iqondile phambi kwakho ngamadolo agobile. Gxila emuva kancane njengoba kancane kancane uphakamisa imilenze yakho emoyeni. Yelula eyakho izingalo phambi kwakho ekuphakameni kwehlombe. Bandakanya imisipha yakho yesisu futhi uzwe umgogodla wakho unwebeka. Bamba lesi simo isikhathi eside ngangokunokwenzeka. Buyela endaweni yokuqala, futhi uphumule imizuzwana embalwa ngaphambi kokuphinda.
Ithiphu: Inqubekelaphambili kule yoga ukuze unciphise amafutha esiswini uma usuwenza kahle izivivinyo lula .
Amadolo Ukuze I-Chest Pose noma i-Apanasana
I i-apanasana yoga pose inikeza impumuzo kumajaqamba nokuqunjelwa kanye nokusiza ekuncibilikiseni amafutha azungeze isisu kanye nomhlane ophansi. Lokhu kuvivinya umzimba kudala ukugeleza kwamandla okuya phansi, kukhuthaze ukugaya futhi kukhuthaze ukugeleza kwamathumbu okunempilo.
Ukuze uqale, lala ngomhlane bese udonsa umoya kakhulu. Donsela amadolo akho phezulu esifubeni sakho ngenkathi ukhipha umoya. Gcina izindwani zehlombe phansi zibheke okhalweni. Gcina ubuso bakho buqondaniswe nendawo emaphakathi yomzimba wakho bese ushutheka isilevu siye phansi. Bamba lesi simo imizuzwana engu-10-15 noma kuze kufike ukuphefumula kuba ntofontofo . Hambisa amadolo eceleni kancane kancane futhi wandise ukunwebeka ngangokunokwenzeka. Buyela endaweni yokuqala njengoba ukhipha umoya. Nethezeka umzuzu bese uphinda, wenza i-asana okungenani izikhathi eziyisithupha.
Ithiphu: Prakthiza i-apanasana yoga yokunciphisa amafutha esiswini kanye nokukhulula amajaqamba nokuqunjelwa.
I-Chair Pose noma i-Utkatasana
Ukuma lokhu ukuma kwe-yoga kusiza ukuvuselela amasistimu wokujikeleza kanye ne-metabolic, ngaleyo ndlela ukusiza ukulahlekelwa kwamafutha . Ukuma kwesitulo kusiza ukuqinisa umzimba wonke, ikakhulukazi ukusebenza ezinqulwini, amathanga, nezinqe.
Yima izinyawo zakho zihlukene kancane. Hofuzela bese uphakamisa izingalo ziqonde phezulu izintende zibheke ngaphakathi kanye nama-triceps eduze kwamadlebe. Exhale bese ugoba amadolo ngenkathi uphusha isinqa emuva; wehlise kancane ubheke phansi njengoba ubungenza uma uhlezi esihlalweni. Vumela i-torso incike ngokwemvelo phambili phezu kwamathanga. Gcina amahlombe phansi nangemuva. Qhubeka udonsa umoya futhi awukhiphe ujule. Bamba indawo ukuphefumula okuhlanu bese ubuyela endaweni yokuqala.
Ukwenza lokhu kube nzima, bamba indawo kanye nezingalo eziphansi ziye ezingeni lesifuba njengoba wehlisa imilenze yakho esikhundleni sokuyigcina iqonde phezulu. Hlanganisa izandla njengokungathi zihlangene emthandazweni, bese usonta umzimba ongaphezulu ubheke kwesokudla, ulethe indololwane yesokunxele ukuze iphumule ethangeni langakwesokudla. Ukugcina i-abs iqinile, qhubeka edonsa umoya abuye awukhiphe ujule . Bamba indawo yokuphefumula emihlanu; donsa umoya bese ubuyela ukuze uqale ngokuqondisa amadolo. Phinda ngenkathi ushintsha izinhlangothi.
Ithiphu: Ukuqhubekela phambili esitulweni esinzima kancane kancane ukuze usebenze ama-obliques akho, amahlombe, nemisipha engenhla yangemuva.
I-Warrior Pose noma i-Virabhadrasana
Gwema ukuzijwayeza le yoga uma unayo izifo zomgogodla , izimo zenhliziyo noma umfutho wegazi ophakeme, noma ubuhlungu bamadolo njengoba kuwumsebenzi onzima.
Ngokwesiko kukhona 3 ukuhlukahluka kwe-Virabhadrasana . Kowokuqala, qala ngokuma uqonde ngamafidi amane kuya kwamahlanu ukusuka komunye nomunye. Phakamisa izingalo ngaphezu kwekhanda lakho bese uhlanganisa izintende. Njengoba ukhipha umoya, jikela unyawo lwesokudla ngamadigri angama-90; jikela unyawo lwesobunxele 45-60 degree ngaphakathi, kwesokudla. Gcina isithende sokudla siqondaniswe ne-arch yesondo lesokunxele. Okulandelayo, zungezisa i-torso kwesokudla ngenkathi ugcina izingalo ziqondile. Njengoba ukhipha umoya, gobisa idolo lakho langakwesokudla ulethe ithanga lihambisane kanye ne-shin perpendicular phansi. Gcina umlenze wesobunxele welula futhi idolo liqiniswe yonke indawo. Gobisa ubuso emuva ukuze ubuke izintende ezihlangene. Bamba indawo cishe imizuzwana engu-10-30, uthathe umoya omude, ojulile. Buyela endaweni yokuqala bese uphinda izinyathelo ngakolunye uhlangothi.
Ithiphu: Gwema ukubamba ukuma isikhathi eside noma ungagcina usuhlukumezile noma izicubu ezilimazayo .
Plank Pose or Kumbhakasana
Lokhu kulula kakhulu okwamanje i-yoga ephumelelayo yokunciphisa amafutha esiswini njengoba igxile emnyombweni. Iqinisa futhi ithonise i-abs, kanye nezingalo, umhlane, amahlombe, amathanga, nezinqe.
Ukuze uqale, lala phansi ngesisu sakho ubeke izintende eduze kobuso bakho nezinyawo ezigobile kangangokuthi izinzwane zisunduza phansi. Phakamisa umzimba ngokususa izandla phansi. Imilenze kufanele iqonde futhi izihlakala ziqonde ngaphansi kwamahlombe. Phefumula ngokulinganayo; usakaze iminwe bese ucindezela phansi izingalo zakho nezandla, ugcina isifuba singawi. Gcina amehlo egxilile phakathi kwezandla zakho. Yelula ingemuva lentamo yakho bese udweba imisipha yesisu ibheke emgogodleni. Gcoba izinzwane bese uhlehla ngezinyawo zakho, uqondanise umzimba nekhanda. Khumbula ukugcina amathanga ephakanyisiwe. Bamba lesi simo njengoba udonsa umoya kahlanu.
Ithiphu: Uma uzilolongela le asana ukwakha amandla namandla , bamba ukuma kuze kube yimizuzu emihlanu.
I-Dog Dog Pose noma i-Adho Mukha Svanasana
Ukubamba lesi simo kuhilela umongo wakho, kuwenza ube i-yoga enkulu yokunciphisa amafutha esiswini , futhi aqinise futhi akhulume izisu.
Hamba ezandleni nasemadolweni, ubeke amadolo ngqo ngaphansi kwezinqulu nezandla ngaphambi kwamahlombe. Gcoba izintende neminwe yenkomba, futhi ugcine izinzwane zibheke ngaphansi. Njengoba ukhipha umoya, gcina amadolo egobile kancane futhi uwaphakamise ukusuka phansi. Yelula ithambo lomsila bese ulicindezela kancane libheke kuma-pubis. Pusha amathanga emuva bese welula izithende ubheke phansi. Qinisa amadolo kodwa ungawakhiyi. Qinisekisa amathanga angaphandle nezingalo zangaphandle, bese ucindezela izintende phansi. Gcina amahlombe ehlombe eqinile futhi uwadonsele ngasemsila. Gcina ikhanda lakho phakathi kwezingalo ezingenhla. Bamba lesi simo umzuzu owodwa kuya kwemithathu; khipha umoya bese ugobisa amadolo phansi bese ufika uphumule ekumeni Kwengane.
Ithiphu: Kuhle lokhu ukuzivocavoca ukuze unikeze amandla umzimba .
Imibuzo Evame Ukubuzwa: I-Yoga Yokunciphisa I-Belly Fat
Q. Kufanele ngenze izivivinyo ze-yoga izikhathi ezingaki?
KUYA. Ukuzijwayeza i-yoga ngisho ihora elilodwa ngesonto kuzokuvuza ngezinzuzo. Uma ukwazi ukunikela isikhathi esiningi ku-yoga, ngokuqinisekile uzovuna imivuzo eyengeziwe. Uma usaqala, qala ngezikhathi ezimbalwa ngeviki, uzilolonge imizuzu engaba ngu-20 kuya ehoreni isikhathi ngasinye. Qhubekela ehoreni nesigamu isikhathi ngasinye njengoba uthuthuka.
Q. Yiziphi izinhlobo ze-yoga?
KUYA. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, I-Bikram Yoga , Jivamukti Yoga, Power Yoga, Sivananda Yoga, kanye ne-Yin Yoga are the izinhlobo ezahlukene ze-yoga . Khetha isitayela okhululekile ngaso futhi esikunikeza inzuzo enkulu engqondweni yakho, umzimba wakho, nomphefumulo.
