Ukuba unesifo seswekile, mhlawumbi uyazi ukuba umthambo yinxalenye ebalulekileyo yobomi bakho. Ukuzilolonga yonke imihla akuncedi nje kuphela ekulawuleni amanqanaba eswekile egazini lakho, kodwa kukwanceda ekunciphiseni umngcipheko wezinye iingxaki ezinxulumene nesifo seswekile. Ngoko ke xa sicinga ngokuzilolonga, izinto ezifana nokuhamba ngokukhawuleza, ukubaleka, okanye ukuphakamisa iintsimbi zifika engqondweni. Kodwa ukongeza koku, kukho umthambo abantu abaninzi abangawucingiyo, kodwa ulungile kakhulu emzimbeni nasengqondweni. Loo "yoga".
Zithini iingenelo zempilo zokwenyani zeyoga?
I-Yoga ayiyonto iqale izolo, kodwa yinto enembali eneminyaka engamakhulu eminyaka ubudala. Uphando lufumanise nokuba ukwenza i-yoga kunokuphucula kakhulu umgangatho wobomi bakho kwaye kuncede ukulawula iimpawu zesifo seswekile. "Kalula nje, i-yoga ayisiyomthambo womzimba kuphela, ikwayimthambo yengqondo. Igama elithi yoga ngokwalo lithetha "ukudibanisa" okanye "ukudibanisa." Oko kukuthi, i-yoga idibanisa umzimba wakho, umphefumlo, nengqondo kunye. Kufana nokucamngca. Ngoko ke makhe sibone ukuba zeziphi izibonelelo ozifumanayo ngokwenza i-yoga.
| Inzuzo | Inkcazo |
|---|
| Amandla anyukileyo | Iyaqinisa izihlunu zomzimba kwaye ikunceda uhlale usebenza imini yonke. |
| Ibhalansi yomzimba | Kwanabo banomonakalo wemithambo-luvo ngenxa yesifo seswekile, kuphucula ulungelelwano kwaye kunciphisa umngcipheko wokuwa. |
| Ulawulo lweswekile egazini | I-Yoga inyusa uvakalelo lweeseli kwi-insulin kwaye inceda ukulawula amanqanaba eswekile egazini. |
| Ukuguquguquka | Iyanciphisa ukuqina kwamalungu kunye nezihlunu kwaye yenza umzimba ube bhetyebhetye ngakumbi. |
| Uxinzelelo oluncitshisiweyo | Iindlela zokuphefumla nzulu kunye nokucamngca zinciphisa uxinzelelo kunye nexhala, zizisa uxolo olukhulu engqondweni. |
| Uxinzelelo lwegazi oluphantsi | Ukuziqhelanisa rhoqo neyoga kunceda ekulawuleni uxinzelelo lwegazi oluphezulu. |
| Inqanaba le-cholesterol | Inceda ekunciphiseni i-cholesterol embi (LDL) kwaye yonyusa amanqanaba e-cholesterol elungileyo (HDL). |
I-yoga inceda njani kwisifo seswekile?
Ukuzilolonga kubalulekile ukuze uhlale usempilweni xa unesifo seswekile. Ngoko ke ukuba unengxaki yokubaleka okanye ukutsiba, ingakumbi ukuba awufuni ukubeka uxinzelelo olukhulu kumalungu afana namadolo akho, i-yoga lukhetho oluhle. Uninzi lweentlobo ze-yoga aziyo-aerobic. Oko kuthetha ukuba akufuneki usebenze nzima okanye uvuke kusasa. Nangona kunjalo, kukho ezinye iindlela ze-yoga ezikhawulezayo kancinci kwaye zinokukunika iingenelo zokuzilolonga nge-cardio.
I-Yoga luhlobo loqeqesho lokuxhathisa. Ibandakanya ukusebenzisa ubunzima bomzimba wakho ukuqinisa izihlunu zakho ngaphandle kokuphakamisa iintsimbi. Olu hlobo lomthambo lubonakalisiwe ukuba lunceda ukulawula amanqanaba eswekile egazini kubantu abanesifo seswekile sohlobo lwesibini. Oku kungenxa yokuba lunceda iiseli zomzimba wakho
ukuba ziphendule kwi-insulin, enceda ukuguqula iswekile egazini lakho ibe ngamandla ngokulula.
Ungaqala njani i-yoga?
Ukuba usandul’ ukuqala kwi-yoga, kungcono ukuthatha iklasi yabaqalayo kunye notitshala we-yoga ofanelekileyo nonamava. Kunokubakho iiklasi ze-yoga zasimahla zabantu abanesifo seswekile kwisibhedlele sakho sasekuhlaleni okanye kwiziko lezonyango. Ungabukela iividiyo kwi-intanethi kwaye wenze i-yoga ekhaya. Kodwa lumka kakhulu ukuba wenza loo nto.
Eyona nto ibalulekileyo kukuthetha nogqirha wakho ngaphambi kokuba uqale i-yoga uze ubuze, "Ngaba le yinto endifanele ndiyiqale?" Kuba kwabanye abantu, iindlela ze-yoga ezikhawulezayo ezifana ne-Hot Yoga okanye i-Bikram Yoga, ezenziwa kwigumbi elifudumeleyo, zisenokungafaneleki. Ke ngoko, kukhuselekile ukuthetha nogqirha wakho ngayo yonke into.
Iipozi zeyoga ongazizama
Xa usenza ii-yoga poses, qiniseka ukuba uhamba
kancinci kakhulu ukusuka kwenye i-pose uye kwenye. Ukuba utshintsha ii-pose ngequbuliso, uxinzelelo lwakho lwegazi lunokwehla kwaye ungaziva unesiyezi. Nazi ezinye ii-yoga poses ezilula onokuzizama:
- Imibuliso yeLanga
- Ukuma okufana nokuma kwexoxo
- Ukuhlala phantsi ujikelezo lomqolo
Lumka kakhulu ngale nto!
Ziphephe iindlela ezigosongekileyo kangangoko unako, njengee-headstand. Oku kungenxa yokuba ukuthoba intloko yakho kunokunyusa uxinzelelo ngaphakathi kwamehlo akho. Oku kunokuba yingozi kubantu abanesifo seswekile, njengoko besengozini yokufumana iingxaki zamehlo. Cinga nje, nokuba yi-simple forward fold inokuba nale mpembelelo. Ngoko ke lumka kakhulu ngale nto.
Ufanele uyenze ixesha elingakanani i-yoga?
Akukho xesha limiselweyo ekufuneka uchithe usenza i-yoga. Kodwa isincomo esiqhelekileyo kukuba wenze umthambo ophakathi wemizuzu eli-
150 ubuncinane ngeveki. Umzimba ophakathi uthetha ukuba kufuneka uphefumle nzima kancinci kunesiqhelo, kodwa usakwazi ukuqhubeka nencoko. Kodwa khumbula, nokuba ngumsebenzi omncinci kangakanani na owusebenzayo unokunceda impilo yakho.
Umyalezo Wokuya Ekhaya
- I-Yoga yindlela entle yokulawula isifo seswekile nokuzisa impilo emzimbeni nasengqondweni.
- Ukuba usandul’ ukuqala ukwenza i-yoga, kungcono ukuya kwiklasi yabaqalayo kunye notitshala onamava kunokuba uqale wedwa.
- Eyona nto ibalulekileyo: Ngaphambi kokuba uqale nayiphi na inkqubo entsha yokuzilolonga, soloko uthetha nogqirha wakho kwaye ufumane imvume yakhe.
- Kuphephe ukuma ngendlela ejonge phantsi intloko yakho (umz., iShirshasana) kuba oku kunokunyusa uxinzelelo emehlweni.
- Nangona kudla ngokucetyiswa ukuba ungatyi ngaphambi kokuba wenze i-yoga, ukuba uthatha i-insulin okanye amanye amayeza eswekile, ukutya ukutya okulula ngaphambi kokuzilolonga kunokunceda ekuthinteleni amanqanaba asezantsi eswekile egazini (hypoglycemia). Buza ugqirha wakho ngale nto.
Isifo seswekile, i-yoga, i-yoga yesifo seswekile, umthambo, iswekile yegazi, umthambo wesifo seswekile, umthambo wesifo seswekile
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