Uma unesifo sikashukela, cishe uyazi ukuthi ukuzivocavoca umzimba kuyingxenye ebaluleke kakhulu empilweni yakho. Ukuzivocavoca nsuku zonke akugcini nje ngokukusiza ukulawula amazinga kashukela egazini lakho, kodwa futhi kusiza ekunciphiseni ingozi yakho yezinye izinkinga ezihlobene nesifo sikashukela. Ngakho-ke uma sicabanga ngokuzivocavoca umzimba, izinto ezifana nokuhamba ngokushesha, ukugijima, noma ukuphakamisa izinsimbi ziyafika engqondweni. Kodwa ngaphezu kwalokhu, kukhona ukuzivocavoca abantu abaningi abangakucabangi, kodwa kuhle kakhulu emzimbeni nasengqondweni. Lokho "yi-yoga".
Yiziphi izinzuzo zangempela ze-yoga empilweni?
I-Yoga akuyona into eqale izolo, kodwa into enomlando oneminyaka engamakhulu. Ucwaningo luye lwathola nokuthi ukwenza i-yoga kungathuthukisa kakhulu ikhwalithi yokuphila kwakho futhi kusize ukulawula izimpawu zesifo sikashukela. "Kalula nje, i-yoga akuyona nje ukuzivocavoca umzimba, kodwa futhi iwukuzivocavoca kwengqondo. Igama elithi yoga ngokwalo lisho "ukuhlanganisa" noma "ukuxhuma." Okusho ukuthi, i-yoga ixhumanisa umzimba wakho, ukuphefumula, nengqondo ndawonye. Kufana nokuzindla. Ngakho ake sibone ukuthi yiziphi izinzuzo ozitholayo ngokwenza i-yoga.
| Inzuzo | Incazelo |
|---|
| Amandla akhuphukile | Kuqinisa imisipha yomzimba futhi kukusize uhlale umatasa usuku lonke. |
| Ibhalansi yomzimba | Ngisho nakulabo abanomonakalo wezinzwa ngenxa yesifo sikashukela, kuthuthukisa ibhalansi futhi kunciphisa ingozi yokuwa. |
| Ukulawulwa koshukela egazini | I-Yoga ikhulisa ukuzwela kwamaseli ku-insulin futhi isiza ukulawula amazinga kashukela egazini. |
| Ukuzivumelanisa nezimo | Kunciphisa ukuqina kwamalunga nemisipha futhi kwenza umzimba uvumelane nezimo. |
| Ukucindezeleka okuncishisiwe | Amasu okuphefumula okujulile kanye nokuzindla anciphisa ukucindezeleka nokukhathazeka, anikeze umuzwa wokuthula nokuphumula. |
| Umfutho wegazi ophansi | Ukuzijwayeza njalo i-yoga nakho kuyasiza ekulawuleni umfutho wegazi ophakeme. |
| Izinga le-cholesterol | Kuyasiza ekunciphiseni i-cholesterol embi (LDL) futhi kwandise amazinga e-cholesterol enhle (HDL). |
I-yoga isiza kanjani ngesifo sikashukela?
Ukuzilolonga umzimba kubalulekile ukuze uhlale uphilile unesifo sikashukela. Ngakho-ke uma unenkinga yokugijima noma ukugxuma, ikakhulukazi uma ungafuni ukucindezela kakhulu amalunga afana namadolo akho, i-yoga iyindlela enhle kakhulu. Izinhlobo eziningi ze-yoga aziyona i-aerobic. Lokho kusho ukuthi akudingeki usebenze kanzima noma uvuke ekuseni. Kodwa-ke, kunezindlela ezithile ze-yoga ezishesha kancane futhi ezingakunikeza izinzuzo zokuzilolonga nge-cardio.
I-Yoga uhlobo lokuqeqeshwa kokumelana. Kuhilela ukusebenzisa isisindo somzimba wakho ukuqinisa imisipha yakho ngaphandle kokuphakamisa izinsimbi. Lolu hlobo lokuzivocavoca luye lwabonakala lusiza ukulawula amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2. Lokhu kungenxa yokuthi kusiza amangqamuzana omzimba wakho
ukuba aphendule ku-insulin, okusiza ukuguqula i-glucose (ushukela) egazini lakho ibe amandla kalula.
Ungaqala kanjani i-yoga?
Uma usanda kuqala i-yoga, kungcono ukuthatha ikilasi labaqalayo nothisha we-yoga oqeqeshiwe nonolwazi. Kungase kube namakilasi e-yoga mahhala kubantu abanesifo sikashukela esibhedlela sendawo noma esikhungweni sezokwelapha. Ungabuka namavidiyo aku-inthanethi futhi wenze i-yoga ekhaya. Kodwa qaphela kakhulu uma wenza lokho.
Into ebaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala i-yoga bese ubuza, "Ingabe lokhu kuyinto okufanele ngiyiqale?" Ngoba kwabanye abantu, izitayela ze-yoga ezisheshayo njenge-Hot Yoga noma i-Bikram Yoga, ezenziwa ekamelweni elifudumele, zingase zingafaneleki. Ngakho-ke, kuphephile ukukhuluma nodokotela wakho ngakho konke.
Ukuma kwe-yoga ongakuzama
Uma wenza izimo ze-yoga, qiniseka ukuthi uhamba
kancane kakhulu usuka kwenye indlela uye kwenye. Uma ushintsha izimo ngokuzumayo, umfutho wegazi wakho ungehla futhi ungase uzizwe unesiyezi. Nazi ezinye izimo ze-yoga ezilula ongazizama:
- Imithandazo yeLanga
- Ukuma kokuhlala okufana nokuma kwexoxo
- Ukujika komgogodla okuhleli phansi
Qaphela kakhulu ngalokhu!
Gwema izimo eziguquliwe ngangokunokwenzeka, njengezitebhisi zekhanda. Lokhu kungenxa yokuthi ukwehlisa ikhanda lakho kungandisa ingcindezi ngaphakathi kwamehlo akho. Lokhu kungaba yingozi kubantu abanesifo sikashukela, njengoba besengozini yokuthola izinkinga zamehlo. Cabanga nje, ngisho nokugoqa okulula kungaba nalomphumela. Ngakho-ke qaphela kakhulu ngalokhu.
Kufanele wenze i-yoga isikhathi esingakanani?
Akukho sikhathi esibekiwe okufanele ube usenza i-yoga. Kodwa isincomo esijwayelekile ukuthi okungenani
imizuzu eyi-150 yokuzivocavoca ngamandla aphakathi ngesonto. Amandla aphakathi asho ukuthi kufanele uphefumule kanzima kunokujwayelekile, kodwa usakwazi ukuqhubeka nengxoxo. Kodwa khumbula, ngisho nokuzivocavoca okuncane kakhulu okwenzayo kungazuzisa impilo yakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Yoga iyindlela enhle yokulawula isifo sikashukela nokuletha ukuphulukiswa emzimbeni nasengqondweni.
- Uma usanda kuqala i-yoga, kungcono ukuthatha ikilasi labaqalayo nothisha onolwazi kunokuziqalela wedwa.
- Okubaluleke kakhulu: Ngaphambi kokuqala noma yimuphi umkhuba omusha wokuzivocavoca, khuluma nodokotela wakho njalo futhi uthole imvume yakhe.
- Gwema ukuma ngendlela ephansi ikhanda lakho (isib. iShirshasana) ngoba lokhu kungandisa ingcindezi emehlweni.
- Nakuba ngokuvamile kunconywa ukuthi ungadli ngaphambi kokwenza i-yoga, uma uthatha i-insulin noma eminye imithi yesifo sikashukela, ukudla ukudla okulula ngaphambi kokuzivocavoca kungasiza ekuvimbeleni amazinga aphansi kashukela egazini (hypoglycemia). Buza udokotela wakho ngalokhu futhi.
Isifo sikashukela, i-yoga, i-yoga yesifo sikashukela, ukuzivocavoca, ushukela wegazi, ukuzivocavoca kwesifo sikashukela, ukuzivocavoca kwesifo sikashukela
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