Isisu sifakwe kwiluhlu lweengxaki ezininzi kwiqumrhu lesetyhini. Lahla amanqamlezo kunye nemibuso kule ndawo kunzima, kwaye inkqubo ide. Ukuphumelela ukulahlekelwa isisu esiswini kuyinto yoga. I- asanas elula ifumaneka kubaninzi, kwaye ngokubaluleke kakhulu, inokuthi iyenziwe nganoma nayiphi na indawo nakweyiphi indawo. Kubalulekile kungekuphela nje ukugcina ubu buchule, kodwa ukujonga ukuphefumla nokulawula imeko yakho yengqondo.
Yoga ngesisindo sokulahleka kwesisu
Okokuqala, makhe siqwalasele iingenelo zolu lathiso lwezemidlalo. I-Yoga isinceda ukukhawulezisa i-metabolism, kwaye uphando olwenziwa ngabasosayensi baseMelika luye lwabonisa ukuba ukuzivocavoca rhoqo kunokunciphisa umthamo wesisu. Ngenxa yoko, isixa sokutya esidliwayo sinciphisa kwaye inkqubo yokulahlekelwa isisindo iqala. Ukuphefumla kakuhle kukuvumela ukuba uzalise igazi nge-oksijeni, esasazeka kuwo wonke umzimba.
Ukusebenzisa i-yoga ngokulahlekelwa kwesisindo seesisu kunye namacala awanike umphumo, kufuneka ulandele imithetho ethile:
- Isifundo sifanele senze okungenani imizuzu engama-40, isiqingatha se-workout kufuneka sibe namandla, oko kukuthi, iipasiti ziyadlulana ngaphandle kokuphazamiseka.
- Yenza i-asanas kuphela kwindawo eqinile kunye nomgangatho. Kubalulekile ukwenza konke ngokukhawuleza, ukuziva ukuba izihlunu zisebenza. Okokuqala, qinisekisa ubuchule, kwaye ke ukwandisa ixesha. Ukufumana kwisithuba ngasinye kwisithuba - umyinge wee-15-20 seconds.
- Ngexesha lokusetyenziswa kwe-Yoga postures for the tummy tuck, akufuneki kube neengxaki ezingathandekiyo, njengoko oku kubonisa ukulayisha ngokugqithiseleyo okanye ukungagcinwa kwenkqubo.
- Yenza i-asanas idinga kuphela kwisisu esingenalutho, ngaphandle koko ukuvela kweemvakalelo eziphazamisayo akunakuphetshwa.
Qalisa ukwenza inkathazo ngokufudumala, okufuneka kuqala kuqala kuhanjiswe kuphuhliso lwamalungu. Ukongeza, kunceda ukufudumala izihlunu.
Izenzo ze-Yoga zokutshisa i-fat esiswini:
- Paripurna Navasana . Hlala ezihlalweni, uguqa ngamadolo uze ubeke iinyawo zakho phantsi. Hamba umva wakho emva, malunga nama-degrees angama-60, kwaye ugcine ucace. Ukuphakamisa imilenze eqondileyo kwinqanaba elifanayo kunye nokugcina ibhalansi, wandise iingalo zakho phambili ngokuhambelana nomgangatho, uvula izandla zakho kwiinyawo zakho. Yibambelela imizuzu engama-30.
- Uttanasana . Yimani ngqo, ubeke iinyawo zakho kunye. Ukunyamekela phambili, ukunyathela kwiindawo zokunyakaza. Ngelo xesha, umva kufuneka ukhululeke. Gcina izandla zakho emva, ugxininisa kwiminwe ekufuneka ibhekiswe phambili. Yenza umlenze wakho unzima. Ukuphefumula ngokucokisekileyo. Bamba i-positi ngomzuzu 1.
- Ardha Navasana . Zibeke phantsi, ululaze imilenze phambili. Phakamisa umqolo wakho ukuze amahlombe nesifuba sisebunzima. Kubalulekile ukugcina umqolo wecala ucinciwe phantsi. Phakamisa imilenze malunga neekremu ezingama-30 uze ulula iingalo zakho ezifana nemilenze yakho, ubonise iintende zakho ngaphakathi. Kwi-yoga, kubalulekile ukutsala esiswini ukuze i-press is. Yibambe iqhosha lokuqala imizuzwana emi-5 ukuya kwimizuzu engama-5 ukuya kwimizuzu engama-5 ukuya kwimizuzu emithathu. kunye nokunye.
- Bhujangasana . Oku kuthunyelwa kunegama lesibini - i-pose ye-cobra. Zibeke phantsi kwisisu sakho kwaye ufake izandla zakho phantsi kwamagxa akho. Ukunxiliswa, ukuphakamisa ngokukhawuleza umzimba, ukugcina kwinqanaba elingaphantsi. Izandla zimele zihlale zilungelelwe kwiindawo. Emva koko, thabatha ukuphefumula kwembini kwaye uphume kwaye uphakame, uguqa ngakumbi kwaye ulungele ngokupheleleyo iingalo zakho. Ekugqibeleni, kubalulekile ukugoba ngakumbi kwingingqi ye-thoracic kwaye welula intamo. Ukucocwa kufuneka kube ngamatye.
Ekugqibeleni, ukukhulula umzimba wonke, kucetyiswa ukuba ulale emhlane wakho, ukusabalalisa imilenze yakho kunye nezandla kumacala. Kubalulekile ukukhulula zonke izihlunu zomzimba ukusuka kwisithsaba kuya kwizwane. Ulapha kule ndawo imizuzu engama-20. engabambeli umoya.