Usuku lwaMazwe ngaMazwe lwe-Yoga 2019: I-10 ye-Yoga yokuSusa i-Belly Fat

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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Ukunqongophala kokuzilolonga kunye nendlela yokuphila yentlabathi, kunye neminye imiba eyahlukeneyo inegalelo kuphuhliso lwamafutha emzimbeni wakho, ngakumbi kwisisu sakho. Njengakwisifundo esitsha, kwafunyaniswa ukuba amanqatha amaninzi asesiswini athathwa ngokuba ayingozi ngaphezu kokutyeba kakhulu. Amanqatha e-Belly athathelwa ingqalelo ukuba anenkani kangangokuba akukho lula ukuwasusa.

Izifundo zityhila ukuba amanqatha esisu angonyusa umngcipheko wohlobo lweswekile 2, isifo sentliziyo, ukubetha, uxinzelelo lwegazi kunye nomhlaza. Ukuziqhelanisa neyoga kungqineke kuyindlela esebenzayo yokulahla la mafutha ongezelelweyo kwisisu sakho. I-Yoga inamandla okunciphisa ngokuthe ngqo ubunzima kumalungu athile omzimba kwaye ithathwa njengeyona ndlela isebenzayo yokunciphisa amanqatha esisu ^[1] .

Ngokubhekisele kuSuku lwaMazwe ngaMazwe lwe-Yoga, i-2019, masazise i-yoga eyi-10 efanelekileyo enokukunceda uphulukane namanqatha esisu.

I-Yoga inokubangela ukuba ulahlekelwe liBelly Fat

1. I-Bhujangasana okanye i-cobra pose

I-pos ifumana igama layo njengoko ifana nemfezi ngaphambi kokuhlaselwa kwayo. Sisikhundla esidla ngokucetyiswa kubantu abanezigulo zokuphefumla. Inceda ekwenzeni i-abs yomelele kwaye isuse amanqatha esisu. Yenza umzimba ongaphezulu ubhetyebhetye ^[Mbini] .

Inyathelo 1: Lala ngesisu sakho kwaye ugcine imilenze yakho isondele kunye neenzwane zisicaba phantsi. Inyathelo 2: Beka iintendelezo zakho ecaleni kwegxalaba lakho kwaye uvumele ibunzi liphumle emhlabeni.

Inyathelo 3: Bhala ngaphakathi kwaye uphakamise intloko yakho ukuya kummandla waselwandle. Zama ukubona uphahla.

Inyathelo 4: Gcina indawo ukuya kwimizuzwana engama-60. Bhala kwaye uphefumle ngokungxama kuyo yonke indawo.

Inyathelo 5: Buyela kwindawo yokuqala ngelixa uphefumlela ngaphandle.

Inyathelo 6: Phinda le nkqubo amaxesha ama-3-5.

2. Tadasana okanye ukuma kwentaba

Indawo yokuzifudumeza, le yoga asana iyasebenza ekunciphiseni amanqatha esisu. Iphucula ukujikeleza kwegazi, ngaloo ndlela uncede umzimba wakho utshise amanqatha amaninzi ^[3] .

Inyathelo 1: Yima ngeenyawo zakho kwaye usasaze izithende zakho.

Inyathelo 2: Umqolo kufuneka uthe tye kwaye izandla mazibe kwicala ngalinye lomzimba.

Inyathelo 3: Thatha umoya omninzi kwaye wolule umqolo.

Inyathelo 4: Phakamisa isundu ngaphezulu kwentloko.

Inyathelo 5: Phakamisa amaqatha akho kwaye ume kwiinzwane zakho.

Inyathelo 6: Yenza la maxesha ali-10.

3. Uttasana okanye ukuma phambili ukugoba

Esi sithuba siya kunceda ukucofa isisu kwaye uya kugoba phambili apho kuya kunceda ukunciphisa isisu. Amandla anikwe esiswini sakho ayanceda ekupheliseni amanqatha angadingeki ^[4] .

Inyathelo 1: Gcina umqolo wakho uthe tye kwaye uthathe umoya ophefumlayo xa uphakamisa isandla.

Inyathelo 2: Bend phambili njengoko uphuma kwaye ufikelela emhlabeni ngezandla zakho.

Inyathelo 3: Ngelixa uchukumisa umgangatho gcina iintende zakho zisasazeka.

Inyathelo 4: Chukumisa iinzwane zakho namaqatha.

Inyathelo 5: Hlala kwindawo yomzuzu kunye nesisu sakho singene.

Inyathelo 6: Emva kwexesha, phefumlela ngaphandle kwaye ubuyele kwindawo yokuma.

Inyathelo 7: Phinda la maxesha ali-10.

4. IPaschimottanasana okanye uhleli ngaphambili ukugoba

Esi sithuba sivuselela iziko le-plexus yelanga (imithambo-luvo yenkqubo yovelwano emngxunyeni wesisu) kwaye ngaloo ndlela uncede ithoni yesisu sakho. Ngaphandle kwalonto, i-yoga asana iluncedo ekulawuleni ukuphazamiseka kokugaya ukutya ngokunjalo ^[5] .

Inyathelo 1: Hlala nkqo ngemilenze yakho wolulele phambili.

Inyathelo 2: Gcina umqolo wakho umi nkqo, tsalela ngaphakathi kwaye wolule izandla zakho ngaphezu kwentloko ngaphandle kokugoba iingqiniba zakho.

Inyathelo 3: Cotha kancinci kwaye uchukumise iinyawo zakho.

Inyathelo 4: Phefumlela ngaphakathi kwaye ubambe isisu sakho ngaphakathi kwaye uzame ukugcina indawo imizuzwana engama-60-90.

Inyathelo 5: Gcina intloko yakho igobile ezantsi kwaye uphefumlele ngaphandle.

Inyathelo 6: Phinda la maxesha ali-10.

5. I-Naukasaan okanye iphenyane

Enye yeyoga efanelekileyo yeyokubangela ukuba ulahle amanqatha esisu, isikhephe sibeka izivumelwano kwimisipha yakho esiswini kwaye sinceda ithoni yakho ^[6] .

Inyathelo 1: Hlala imilenze yakho yolulelwe phambili.

Inyathelo 2: Gcina umqolo wakho uthe tye.

Inyathelo 3: Thatha umoya ophefumlayo kwaye uphefumle, ngelixa uphakamisa intloko, isifuba kunye nemilenze yakho emhlabeni.

Inyathelo 4: Bamba indawo imizuzwana engama-30-60, ngelixa uphefumla ngesiqhelo.

Inyathelo 5: Tsala umoya, emva koko uwukhuphele ngaphandle ngokunzulu, phumla kancinci kwaye ubuyele kwindawo yakho yokuqala.

Inyathelo 6: Phinda oku amaxesha ali-10.

6. IPavanamuktasana okanye indawo yokuthomalalisa umoya

Enye yezona yoga zibalaseleyo zokubeka ukuqunjelwa kunye negesi, ukukhupha umoya kwindawo efanelekileyo kwenza igama layo. Ilungele ukuphelisa i-bloat kunye nokunciphisa igesi, uncedo lokuma luvuselela ikholon, amathumbu amancinci, kunye nesisu. Kuba amadolo akho enza uxinzelelo kwisisu sakho, isikhundla sinokukunceda ukutshisa amanqatha esisu ^[7] .

Inyathelo 1: Lala ngomqolo emilenzeni yomibini wolule iqonde phambi kwakho.

Inyathelo 2: Cothisa idolo lasekunene phezulu esifubeni sakho kwaye ubambe iingalo zombini ukuphefumla okungama-20 (imizuzu emi-2).

Inyathelo 3: Emva kokwenza, tshintshela kwelinye icala.

Inyathelo 4: Phinda oku ubuncinci amaxesha angama-7 ukuya ku-10, ngelixa ushiya isithuba semizuzwana eli-15.

7. UDhanurasana okanye i-bow pose

Ikwabizwa ngokuba kukugoba kwesaphetha, iyanceda ukuqaqamba isisu sakho kunye nokunceda ukolula isisu sakho, umqolo, amathanga, iingalo nesifuba. Ukuziqhelanisa nokuma rhoqo kunokukunceda ngokufanelekileyo ekulahlekelweni ngamanqatha esisu, njengoko sisebenza isixa esifanelekileyo soxinzelelo kwiimisipha zakho ^[6] .

Inyathelo 1: Thetha caba kwisisu sakho.

Inyathelo 2: Nyusa imilenze yakho ngasemva kwaye uthathe izandla zakho emva kweendlebe zakho.

Inyathelo 3: Ngoku bamba iinzwane zakho ngezandla zakho.

Inyathelo 4: Xhasa ubunzima bomzimba wakho ngesisu sakho.

Inyathelo 5: Ngelixa uphefumlela phezulu, zama ukuphakamisa amadolo akho phezulu.

Inyathelo 6: Bamba ukuma kwemizuzwana eyi-15 ukuya kwengama-30, ngelixa uphefumla ngesiqhelo.

Inyathelo 7: Exhale kwaye ukhululeke kancinci, wolule umzimba.

8. I-Chaturanga dandasana okanye iplanga eliphantsi

Ngelixa usenza le pose, uyawuguqula umzimba wakho ube yiplanki. Inceda ukomeleza kunye nokuthambisa izihlahla, iingalo, izihlunu zesisu, isiseko, kunye nomqolo osezantsi, ngaloo ndlela kususwe amanqatha angafunekiyo afakwe kwisisu sakho ^[7] .

Inyathelo 1: Lala phantsi.

Inyathelo 2: Konyusa kancinci iingalo neenzwane zakho, uphefumle kancinci.

Inyathelo 3: Ngelixa ukhupha umoya, hlisa umzimba wakho ezantsi kwisiqingatha sokutyhala, ukuze iingalo ezingaphezulu zifane nomgangatho.

Inyathelo 4: Zama ukubamba indawo yemizuzwana eyi-10-15.

9. IPranayama

Uhlobo lokuzivocavoca lokuphefumla, uthotho lwemithambo yokuphefumla inokukunceda izihlunu zakho zeethoni.

Inyathelo 1: Hlala kwindawo ye-lotus umqolo wakho uthi nkqo.

Inyathelo 2: Ukuphefumla ngaphakathi esiswini sakho uze uphefumle kancinci.

Inyathelo 3: Phinda kwakhona ukusuka kumaxesha ali-15 ukuya kuma-20.

10. USurya namaskar okanye umbuliso welanga

Ukuziqhelanisa nale pose kunceda ukuzivocavoca phantse onke amalungu omzimba wakho. Kukho izikhundla ezilishumi elinambini kwi-surya namaskar ebandakanya uninzi oluya phambili nangasemva, olunokukunceda ukunciphisa la mafutha ongezelelweyo esiswini sakho. ^[8] .

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