I-Yoga Kubaqalayo Ukuzivocavoca

Yoga weza kuthi evela empuma. Kusenamathele kwiingcali kunye nabantu abaninzi kuba yinto engacaciswanga ngokupheleleyo, ukuphumelela okukho nzima ukukholelwa.

I-Yoga iquka izinto ezininzi zefilosofi, kunceda ukwazi umzimba wakho kuphela, kodwa umphefumlo. Oku akusiyo nje isethi yokuzivocavoca kunye nenkqubo yezimo eziye zenzelwe ukugcina umzimba unesimo esihle. I-Yoga ikufundisa indlela yokuphefumula ngokufanelekileyo, lawula iinkqubo emzimbeni wakho, iliso lwakho lwengqondo, kwaye uxhathise uxinzelelo.

Izenzo ze-Yoga (asanas) azizona zonke iindlela. Kodwa banokwenza umsebenzi wokwelapha, ngokubhekiselele kumsebenzi olawulayo womzimba. I-Yoga yabaqalayo yokuzivocavoca ilula kwaye ibalwa kwimisipha engakulungele. Ngako oko, awukwazi ukwesaba ukuzama kubo.

I-Yoga yokunyuka kwesisindo

Iiklasi ze-Yoga zilungile kulabo abafuna ukunciphisa umzimba. Kwaye iziphumo eziphunyeziweyo ngoncedo lwe-yoga, ngokungafani nokutya, zihlala zininzi.

Ukuphumelela kwe-asanas yokulahlekelwa kwesisindo ayikho ngaphantsi kokusebenza kweentlobo ezinamandla zomsebenzi. I-Yoga yabasebenzi beQalaqalayo iya kuba nefuthe elifunayo, nokuba nemithwalo yabo encinci.

Ukuphefumula kwe-yoga kunceda ukuzalisa umzimba nge-oxygen. Oku kukhokelela ekuqhelweni kwemetabolism, isigqi senhliziyo, imeko yesimo senzwa. Isiphumo esiyinhloko kukusebenza kwamandla emzimbeni omzimba, okwenza ukunciphisa umzimba.

I-Yoga yabaQaleli Ukuzilahla kokuPhumula kwesisindo

Le setethi yokuzivocavoca yenzelwe abo bangakhange babambe iqhaza kwi-yoga baze bathathe imithwalo enokubonakalayo nangenxa yabantu ababuthathaka. Kulula ukwenza ngokuzimela ekhaya.

«30-60-90»

I-Well isomeleza i-press and back muscles.

Thetha emhlane wakho, welula imilenze yakho. Phakamisa imilenze yakho ngaphantsi komgangatho kwi-angle ye-30 °, ubambelele kule ndawo ukuphefumula 2-3. Phinda oku ku-60 ° no-90 °.

"Ukuhamba kweNtaba"

Uqinisa imisipha yamathanga kwaye utshisa iekhalori kakuhle.

Yimani ngokucacileyo, amahlombe asasazeka, izandla phezu kwesiqu, inyawo kunye. Ukugqithisa kwezandla kujika izandla. Khupha isisu kunye ne-coccyx. Ukuqinisa izihlunu zamathanga. Gcina intloko yakho ngqo, welula isithsaba sakho phezulu.

«Isikhundla sesitulo»

I-Normalizes metabolism, iqinisa imisipha yomlenze, iyatshise iikhalori.

Isikhundla sokuqala se-mountain posture. Ukungena, vusa iingalo zakho phambi kwakho ukuze intloko yakho iphakathi kwabo. Iintende ziphendulelana. Ukubamba umqolo wakho ngqo, thabatha i-pelvis, njengokungathi uhleli esihlalweni.

Hlala "umlwa-1"

Ukukhawulezisa i-metabolism, iqinisa imisipha yemilenze, iyatshise iikhalori.

Isikhundla sokuqala sisithuba sokuhlala kwesigxina. Phindela emuva umlenze okunene. Umgama phakathi kwemilenze u malunga nemitha. Phendulela unyawo olunene 90 °, uphumle phantsi phantsi. Ibhokisi elingasekhohlo kufuneka libe ngumgca ngesithende. Umzimba kunye neengxowa phambili zihamba phambili. Xhuma iintende, intloko iphakathi kwezandla.

Hlala "umlwa-2"

Ngokuqhelekileyo i-metabolism, iqinisa imisipha yomzimba ngokupheleleyo, iyatshisa iikhalori.

Qala nge-pose ye-exercise yangaphambili. Jikela umzimba kunye nentloko ngakwesokudla. Nciphisa iingalo zakho ukuze zihluthe ngamagxa akho, iintendelezo phantsi, intamo yakho ngqo. Hudula izandla zakho kwiindlela ezichaseneyo.

"Isidlo sasemini" sithuba

Ukukhawulezisa i-metabolism, ukutshisa iikhalori, kuqinisa imisipha yomzimba ngokupheleleyo.

Kufuneka uqale ukuphunyezwa kwi-pose ye-warrior-2. Beka isandla sakho sokunene esezantsi ngesandla sakho. Vula indlu 90 ° ngakwesobunxele. Phakamisa indawo ye-thoracic, uguqa kancane. Umzimba kufuneka welwekwe ngomgca omnye. Isithende senyawo sokunene sibheka phezulu.

Ukunyanzela kwiinyawo ezimileyo

Iitoni inkqubo yeentlanzi, izitho zangasese, umgudu, uphucula intlungu yamathumbu.

Yenza imilenze yakho, izandla zakho zivaliwe emva komva wakho, amadolo aqondayo. Ngena. Exhale, ukuguqa ukuze uthinte ibunzi lelungelo, ngoko idolo elisekhohlo.

Cobra

I-intsimbi iqinisa imisipha yomzimba, inceda ngokuqhaqhaza, yenza umgudu we-spine elastic.

I-Yoga yabaqalayo baqhuba oku kubonwa njengelona luncedo kakhulu.

Ukulala ngesisu, iintende kwihlangothi zonke zesifuba, iindawo eziphakamileyo. Inyawo ndawonye, ngqo. Kuphefumlelwe, pha kamisa inxalenye esemzimbeni, uguqe umqolo wakho kwaye uncike ezandleni zakho. Intloko iphonswa emva. Umkhumbi. Indawo yokuqala.

Ukukhawula ngaphandle

Impembelelo entsebenzisweni yesibindi, ukunciphisa inqunu.

Hlala phantsi, uncike izandla zakho phantsi, uguqa ngamadolo enyawo lwakho, uyibeke ngakwesokudla. Izandla zifakela phezu kwentloko yakho. Ukuphefumla. Ukufudumala, ukuguqula umzimba ukusuka okhalweni ukuya ngakwesokudla. Emva koko phinda ngokufanayo ngakwesobunxele.

"U-Asana ochaziweyo"

Ukunciphisa uxinzelelo, ukungqinelana kwangaphakathi, njengesinye sezizathu zokunyuka komzimba. Ukuzivocavoca kunceda kwiimvumba ze-varicose, kwaye kunceda ekusilaleni.

Yenza eludongeni. Ulale phantsi kwinqaba eboyiweyo, imilenze eqondileyo iphakamise. Ukuphakamisa i-pelvis ngokuphakamileyo kunokwenzeka. Bamba kwi-rack imizuzu engama-2-5.

Gcwalisa i-gymnastics ne-pose ye " shavasana" . Ulale emhlane wakho, imilenze kunye neengalo zivulekile. Oku kuya kukuvumela ukuba uphumule kangangoko kunokwenzeka.