Amafutha aqokelelwe kwiindawo ezithile zomzimba anokuba yicookies enzima, kwaye ukuba ujonge ukubhitya malunga nesisu sakho, ekuphela kwento omawuyenze kukwenza umthambo rhoqo ngaphandle koxinzelelo. Kwaye yintoni ehambelana nebhili ngokugqibeleleyo? Yoga ukunciphisa amafutha esiswini !
Ukuziqhelanisa neyoga rhoqo kunokubonelela ngeenzuzo ezininzi zempilo hayi nje umzimba, kodwa ingqondo nomphefumlo. Ngaphandle kokwandisa ukuguquguquka kunye nokuphucula amandla omzimba kunye nethoni, i-asanas ezithile ze-yoga zinokunceda tshisa amanqatha ngempumelelo .
Jonga ezi yoga asana !
Nye. I-Cobra Pose okanye iBhujangasana
Mbini. I-Boat Pose okanye i-Navasana
3. Amadolo ukuya kwindawo yesifuba okanye i-Apanasana
Isine. Isitulo sokumisa okanye i-Utkatasana
5. I-Warrior Pose okanye iVirabhadrasana
6. IPlank Pose okanye iKumbhakasana
7. I-Dog Dog Pose okanye i-Adho Mukha Svanasana
8. Ii-FAQs: I-Yoga yokunciphisa i-Belly Fat
I-Cobra Pose okanye iBhujangasana
Ngaphandle kwe ukunceda ukunciphisa amafutha esiswini , i-cobra pose ikwanyanga izigulo zokwetyisa ezifana nokuqhinwa. Le asana ilungile ngakumbi kubantu uphethwe ziintlungu zomqolo kunye nokuphazamiseka kokuphefumla.
Ukwenza le asana, lala phantsi ngesisu ngebunzi phantsi kunye neentende zezandla phantsi kwamagxa. Ukusebenzisa umva kunye nezihlunu zesisu, phakamisa umzimba wakho phantsi ngokucotha ngelixa uphefumla. Qinisa iingalo zakho ugcine amagxa akho ecinezelwe emqolo wakho. Yolula intamo yakho ngelixa ujonge isilingi. Phakamisa isinqe sakho emgangathweni ngee-intshi ezimbalwa. Bamba le ndawo imizuzwana eyi-15-30; khupha umoya kwaye ubuyele kwindawo yokuqala.
Ingcebiso: Ziqhelanise ne-cobra pose yoga ukunciphisa amanqatha esiswini ukuba unayo ukuphazamiseka kokuphefumla kunye neentlungu zomqolo.
I-Boat Pose okanye i-Navasana
I-vasana ngumsebenzi odumileyo owomeleza izihlunu zesisu kunye inceda ukuphuhlisa iipakethi ezithandathu ze-abs . Lo ngumsebenzi onzima nangona kunjalo, ukuba ungumntu oqalayo, qala ngezilula kwaye ukuthathe kamva.
Ukuziqhelanisa, qala ngokuhlala phantsi. Gcina imilenze ngqo phambi kwakho ngamadolo aguqe. Yiya ngasemva kancinci njengoko uphakamisa imilenze yakho phezulu emoyeni. Yolula eyakho iingalo phambi kwakho ekuphakameni kwamagxa. Bandakanya izihlunu zesisu sakho kwaye uzive unwebeka umqolo wakho. Bamba le pose ixesha elide kangangoko unako. Buyela kwindawo yokuqala, kwaye uphumle imizuzwana embalwa ngaphambi kokuphinda.
Ingcebiso: Inkqubela phambili kule yoga ukunciphisa amanqatha esiswini xa ugqibelele imithambo elula .
Amadolo ukuya kwindawo yesifuba okanye i-Apanasana
I ipanasana yoga pose inika isiqabu kwiintlungu zokuya exesheni kunye nokudumba kunye nokunceda ekunyibilikeni kwamafutha ajikeleze isisu kunye nomqolo osezantsi. Lo msebenzi kwakhona udala ukuhamba kwamandla okuhla, ukuvuselela ukucola kunye nokukhuthaza ukuhamba kwamathumbu okunempilo.
Ukuqala, lala phantsi ngomqolo kwaye uphefumle ngokunzulu. Tsala amadolo akho phezulu esifubeni sakho ngelixa ukhupha umoya. Gcina amagxa ezantsi ukuya esinqeni. Gcina ubuso bakho bulungelelaniswe nombindi womzimba wakho kwaye ubeke isilevu ezantsi. Bamba le pose imizuzwana eyi-10-15 okanye de ukuphefumla kuba lula . Hambisa amadolo kwicala ukuya kwicala kancinci kwaye wandise ukolula kangangoko unako. Buyela kwindawo yokuqala njengoko ukhupha umoya. Phumla umzuzu kwaye uphinde, wenze i-asana ubuncinci amaxesha amathandathu.
Ingcebiso: Ziqhelise i-apanasana yoga yokunciphisa isisu esiswini kunye nokuthomalalisa iintlungu zokuya exesheni kunye nokuqunjelwa.
Isitulo sokumisa okanye i-Utkatasana
Oku kukuma ukuma kweyoga enceda ukuvuselela inkqubo yokujikeleza kunye ne-metabolic, ngaloo ndlela ukunceda ukulahleka kwamafutha . Isitulo sokumisa sinceda ithoni yonke umzimba, ngakumbi ukusebenza ezinqeni, amathanga, kunye neempundu.
Yima iinyawo zakho ziqelelene kancinane. Ukuphefumla kwaye uphakamise iingalo ngqo phezulu kunye neentendelezo ezijonge ngaphakathi kunye ne-triceps ecaleni kweendlebe. Exhale kwaye uguqe ngamadolo ngelixa utyhala i-butt ngasemva; thoba kancinci uye emgangathweni njengoko ubuya kwenza xa uhleli esitulweni. Vumela i-torso incike ngokwemvelo phambili phezu kwamathanga. Gcina amagxa phantsi nasemva. Qhubeka uphefumla kwaye uphefumle ngokunzulu. Bamba indawo emihlanu yokuphefumla kwaye ubuyele kwindawo yokuqala.
Ukwenza oku kube nzima, bamba indawo kunye neengalo ezisezantsi ukuya kwinqanaba lesifuba njengoko uhlisa imilenze yakho endaweni yokuyibeka ngqo phezulu. Hlanganisa izandla ngokungathi zidibene emthandazweni, kwaye ujije umzimba ongaphezulu ngasekunene, uzise ingqiniba yasekhohlo ukuba iphumle ethangeni lasekunene. Ukugcina i-abs iqinile, qhubeka ukuphefumla nokuphefumlela phezulu . Bamba indawo emihlanu yokuphefumla; phefumla kwaye ubuyele ukuqala ngokulungisa amadolo. Phinda utshintshe amacala.
Ingcebiso: Ukuqhubela phambili kwisitulo esinzima sibeka ngokuthe ngcembe ukuze usebenze i-obliques yakho, amahlombe, kunye nezihlunu ezingaphezulu.
I-Warrior Pose okanye iVirabhadrasana
Kuphephe ukuziqhelanisa nale yoga ukuba unayo izifo zomqolo , iimeko zentliziyo okanye uxinzelelo lwegazi oluphezulu, okanye iintlungu zedolo njengoko kungumsebenzi onzima.
Ngokwemveli kukho i-3 ezahlukeneyo Virabhadrasana . Eyokuqala, qala ngokuma ngokuthe tye ngeenyawo ezine ukuya kwezintlanu ukuqelelana. Phakamisa iingalo ngaphezulu kwentloko yakho kwaye udibanise iintende. Xa uphefumlela ngaphandle, jika unyawo lwasekunene lube ngama-90 degrees ngaphandle; Jika unyawo lwasekhohlo 45-60 degree ngaphakathi, ukuya ekunene. Gcina isithende sasekunene silungelelaniswe ne-arch yesondo yasekhohlo. Emva koko, jikelisa i-torso ngasekunene ngelixa ugcina iingalo zithe tye. Njengoko ukhupha umoya, goba idolo lakho lasekunene uzise ithanga elihambelanayo kunye ne-shin perpendicular emgangathweni. Gcina umlenze wasekhohlo woluliwe kwaye idolo liqiniswe kulo lonke. Goba ubuso ngasemva ukujonga iintende ezidityanisiweyo. Bamba indawo malunga nemizuzwana ye-10-30, uthathe ixesha elide, ukuphefumula okunzulu. Buyela kwindawo yokuqala kwaye uphinde amanyathelo kwelinye icala.
Ingcebiso: Kuphephe ukubamba i-pose ixesha elide okanye unokugqiba ukutsala nzima okanye imisipha eyenzakala .
IPlank Pose okanye iKumbhakasana
Le yeyona ilula kakhulu okwangoku iyoga esebenzayo ukunciphisa amanqatha esiswini njengoko igxininisa kumbindi. Iyomeleza kwaye ithonise i-abs, kunye neengalo, umva, amagxa, amathanga, kunye neempundu.
Ukuqala, lala phantsi ngesisu sakho kunye neentendelezo ecaleni kobuso bakho kunye neenyawo zigobile kangangokuba iinzwane zityhala emhlabeni. Phakamisa umzimba ngokususa izandla emhlabeni. Imilenze kufuneka ithe tye kunye nezandla ngqo phantsi kwamagxa. Phefumla ngokulinganayo; sasaza iminwe kwaye ucinezele iingalo zakho kunye nezandla, ugcine isifuba ukuba singawi. Gcina ujonge phakathi kwezandla zakho. Yolula umva wentamo yakho kwaye uzobe izihlunu zesisu ukuya kumqolo. Gcoba iinzwane kwaye ubuye umva ngeenyawo zakho, ulungelelanisa umzimba kunye nentloko. Khumbula ukugcina amathanga ephakanyisiwe. Yibambe le ndawo njengoko uphefumla ngokunzulu kahlanu.
Ingcebiso: Ukuba uziqhelanisa nale asana ukwakha amandla kunye namandla , bamba ukuma ukuya kwimizuzu emihlanu.
I-Dog Dog Pose okanye i-Adho Mukha Svanasana
Ukubamba le pozi ngenkuthalo ubandakanya undoqo wakho, uwenza a i-yoga enkulu ukunciphisa amanqatha esiswini , kwaye uqinise kunye nethoni kwizisu.
Hamba ezandleni nasemadolweni, beka amadolo ngokuthe ngqo ngaphantsi kwezinqe kunye nezandla ngaphambi kwamagxa. Ukusabalalisa iintende kunye neminwe yesalathisi, kwaye ugcine iinzwane ziguqulwe ngaphantsi. Njengoko ukhupha umoya, gcina amadolo egobile kwaye uwaphakamise ukusuka emgangathweni. Yandisa i-tailbone kwaye uyicinezele kancinci ukuya kwi-pubis. Tyhila amathanga ngasemva kwaye wolule izithende ukuya emgangathweni. Qinisa amadolo kodwa ungawatshixi. Qinisekisa amathanga angaphandle kunye neengalo zangaphandle, kwaye ucinezele iintende ngokusebenzayo emgangathweni. Gcina amagxa amagxa eqinile kwaye uwatsalele ngakwithambo lomsila. Gcina intloko yakho phakathi kweengalo eziphezulu. Bamba le pozi umzuzu omnye ukuya kwemithathu; khupha kwaye ugobe amadolo phantsi kwaye uze uphumle kwindawo yoMntwana.
Ingcebiso: Oku kuhle kakhulu umthambo ukunika amandla umzimba .
Ii-FAQs: I-Yoga yokunciphisa i-Belly Fat
Q. Mangaphi amaxesha endifanele ndiwenze umthambo weyoga?
KUYA. Ukuziqhelanisa neyoga nokuba yiyure ngeveki kuya kukuvuza ngeenzuzo. Ukuba unokunikela ixesha elingakumbi kwi-yoga, ngokuqinisekileyo uya kuvuna imivuzo engakumbi. Ukuba ungumntu oqalayo, qala ngezihlandlo ezimbalwa ngeveki, uziqhelanise nemizuzu engama-20 ukuya kwiyure nganye. Ukuqhubela phambili ukuya kwiyure enesiqingatha ngexesha ngalinye njengoko uhambela phambili.
Q. Zeziphi iintlobo zeyoga?
KUYA. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, Bikram Yoga , I-Jivamukti Yoga, i-Power Yoga, i-Sivananda Yoga, kunye ne-Yin Yoga zizo iintlobo ezahlukeneyo zeyoga . Khetha isitayile okhululekileyo ngaso kwaye esibonelela ngeyona nto iluncedo engqondweni yakho, emzimbeni kunye nomphefumlo.
