Kodi mumamvanso kutopa kwambiri komanso kuuma kumapeto kwa tsiku? Kodi maganizo anu amamva kutopa kwambiri nthawi yomweyo? Anthu ambiri amafuna kuyamba kuchita masewera olimbitsa thupi nthawi ngati izi, koma zimakhala zovuta kupeza nthawi yochitira izi, kapena kusankha chinthu choyenera thupi lanu. Nthawi ngati zimenezi, yoga ndi chinthu chabwino kwambiri chomwe chimabweretsa machiritso ku thupi lanu ndi maganizo anu nthawi yomweyo.
Kodi Yoga iyi ndi chiyani?
Mwachidule, yoga ndi chizolowezi chakale cha ku India komanso kusinkhasinkha komwe kumagwirizanitsa maganizo ndi thupi. Si masewera olimbitsa thupi osavuta chabe. Pali zinthu zitatu zazikulu zomwe zimachitika pa yoga.
- Asanas: Izi zikutanthauza mawonekedwe osiyanasiyana a thupi omwe timawona.
- Pranayama : Izi zikutanthauza njira zosiyanasiyana zopumira ndi machitidwe.
- Dhyana: Uku ndi kusinkhasinkha, kutanthauza kusunga maganizo pamalo amodzi.
Anthu ambiri amaganiza kuti kuti muchite yoga, muyenera kukhala osinthasintha ngati rabara. Koma zimenezo ndi malingaliro olakwika . Aliyense, wa msinkhu uliwonse, akhoza kuchita yoga m'njira yoyenera thupi lake. Mitundu ina ya yoga ndi yosavuta kwambiri ndipo imachitika pang'onopang'ono. Mwachitsanzo, mtundu wotchedwa hatha yoga ndi wotchuka kwambiri. Umatha kupanga mphamvu, kusinthasintha, komanso kulinganiza thupi.
Chofunika kwambiri ndikulankhula ndi dokotala wanu musanayambe yoga kuti muwonetsetse kuti ndi yotetezeka kwa inu. Izi ndizofunikira makamaka ngati muli ndi mavuto azaumoyo, monga mavuto a msana kapena kupweteka kwa mafupa .
Kodi ubwino waukulu wa yoga ndi wotani?
Pali ubwino wambiri wochita yoga. Tiyeni tiwone ubwino waukulu.
| Phindu Lalikulu | Mwachidule... |
|---|---|
| Kusinthasintha | Zimachepetsa kuuma ndi kulimba kwa thupi, zomwe zimakupatsani mwayi wopindika ndi kutambasula thupi lanu bwino. |
| Mphamvu | Minofu imalimba, makamaka m'manja, m'mimba, ndi m'miyendo. |
| Kaimidwe ka thupi | Pamene mtima ukukula, mudzaphunzira kuimirira ndi kukhala molunjika. |
| Kupuma | Kusamala ndi momwe kupuma kumakhalira kumachepetsa nkhawa komanso kumathandiza mapapu. |
| Kuchepetsa Thupi | Zimawotcha ma calories ndipo zimachepetsa nkhawa, zomwe zimakuthandizani kuti musiye kudya mopitirira muyeso. |
| Kupsinjika maganizo | Amatonthoza komanso kupumula maganizo. Amalamulira mahomoni opsinjika maganizo (Cortisol). |
| Kugona | Zimakuthandizani kugona tulo tabwino komanso tozama. Zimachepetsa mavuto ogona. |
| Thanzi la Mtima | Amachepetsa kuthamanga kwa magazi, amalamulira kugunda kwa mtima, komanso ndi abwino pa cholesterol. |
Yoga yowonjezera kusinthasintha kwa thupi
Maonekedwe a Yoga amatambasula minofu yanu. Izi zimachepetsa kuuma ndi kutopa, zomwe zimapangitsa kuti kuyenda kukhale kosavuta. Chodabwitsa n'chakuti, mutha kuyamba kumva kusiyana mkati mwa milungu ingapo mutayamba yoga. Kafukufuku wina wapeza kuti masabata 8 okha a yoga amatha kuwonjezera kusinthasintha ndi 35%.
Kaimidwe ka mphaka ndi ng'ombe ndi kabwino pochiza ululu wa msana.
1. Choyamba, gwadani pansi ndipo ikani manja anu onse pansi. Mawondo anu akhale pansi pa chiuno chanu ndipo manja anu akhale pansi pa mapewa anu.
2. Tsopano, pamene mukutulutsa mpweya, pindani msana wanu ngati mphaka. Loza mutu wanu ndi matako anu pansi.
3. Kenako, pamene mukupuma, kokerani msana wanu ndikukweza mutu wanu ndi matako anu mmwamba.
4. Chitani izi katatu.
Yoga yowonjezera mphamvu za thupi
Mitundu ina ya yoga, monga Ashtanga yoga ndi power yoga, imathamanga pang'ono. Imawonjezera mphamvu ya minofu ya thupi. Koma ngakhale mitundu yosavuta monga hatha yoga ingakuthandizeni kulimbitsa thupi .
Maonekedwe monga downward dog, upward dog, ndi plank pose amalimbitsa thupi lapamwamba . Maonekedwe oyimirira, makamaka akamachitidwa kwa kanthawi, amalimbitsa minofu ya miyendo ndi mimba.
Plank Pose ndi yabwino kwa minofu ya m'mimba.
1. Monga momwe zimakhalira ndi Mphaka ndi Ng'ombe, gwadani pansi ndikuyika manja anu pansi.
2. Tsopano kwezani chiuno chanu ndikuwongolera miyendo yanu kumbuyo kwanu.
3. Limbitsani minofu ya m'mimba mwanu ndipo thupi lanu likhale lolunjika, ngati kuti mukukonzekera kuchita push -up.
4. Gwirani izi kwakanthawi, mukupuma motere. Ngati zikuvuta, mutha kuchita izi ndi mawondo anu pansi.
Yoga kuti muwongolere kaimidwe kanu
Thupi lanu likakhala lamphamvu komanso losinthasintha, kaimidwe kanu kadzakhala kokongola. Maonekedwe a yoga amalimbitsa minofu yanu yamkati. Izi zidzakuthandizani kukhala pansi ndikuyimirira mowongoka . Kugona pansi kudzatha.
Komanso, mukamachita yoga, mumamvetsetsa bwino thupi lanu (kuzindikira thupi). Choncho ngati kaimidwe kanu kali kolakwika, mudzadziwa momwe mungakonzere vutoli mwachangu.
Posi ya Bridge: Posi yochepetsera ululu wa msana
1. Gonani chafufumimba pansi. Ikani manja anu m'mbali, manja anu akuyang'ana pansi.
2. Gwadani mawondo anu ndikuyika mapazi anu pansi.
3. Tsopano pang'onopang'ono kwezani chiuno chanu mmwamba. Muyenera kumva kutambasula bwino m'chiuno ndi m'chiuno mwanu.
4. Musamamve kupweteka kulikonse pakhosi panu pamene muli mu positi iyi. Musachite izi ngati muli ndi vuto lililonse pakhosi.
5. Ngati mukufuna kuchita bwino pang'ono, gwirani manja anu pamodzi pansi pa chiuno chanu chokwezedwa.
Yoga yochepetsera kupsinjika maganizo komanso kugona bwino
Kumva kupumula mukamaliza kuchita yoga n'kosatheka kufotokoza. Mu yoga, timasamala kwambiri kupuma kwathu , zomwe zimathandiza kuchepetsa nkhawa ndi kupsinjika maganizo.
Taganizirani izi, tikakhala ndi nkhawa, thupi lathu limapanga mahomoni otchedwa `(Cortisol)`. Izi zitha kuwonjezera mafuta m'mimba ndikuwonjezera chilakolako chathu cha zakudya zotsekemera ndi zamafuta. Popeza yoga imathandiza kuwongolera kuchuluka kwa `(Cortisol)` kumeneku, kumathandiza kuchepetsa nkhawa komanso kuchepetsa thupi.
Yoga ndi njira yabwino kwambiri yothetsera vuto la kusowa tulo. Kafukufuku wasonyeza kuti anthu ambiri omwe amachita yoga tsiku lililonse amagona bwino komanso mozama usiku.
Kuika miyendo pamwamba pa khoma ndi bwino musanagone.
1. Pitani kukhoma ndipo mutsamire matako anu mwamphamvu pakhomapo.
2. Tsopano gonani pansi ndipo ikani miyendo yonse iwiri molunjika pakhoma.
3. Musamange mawondo anu kwambiri, musamasuke pang'ono.
4. Khalani motere kwa mphindi zochepa. Izi zichepetsa kwambiri kutopa m'thupi lanu ndi m'maganizo mwanu.
Uthenga Wopita Nawo Kunyumba
- Yoga ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi yomwe imapindulitsa thupi ndi malingaliro.
- Yoga imapereka maubwino ambiri, kuphatikizapo kusinthasintha kwa thupi, mphamvu, kukhala ndi kaimidwe koyenera, kuchepetsa kupsinjika maganizo, kugona bwino, komanso thanzi la mtima.
- Monga momwe musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupempha upangiri musanayambe yoga.
- Ngati n'kotheka, pitani ku makalasi a yoga pansi pa mphunzitsi wodziwa bwino ntchito. Mwanjira imeneyi, mutha kuphunzira kuchita bwino mawonekedwe. Mwanjira imeneyi, mutha kupewanso ngozi.
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