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Kodi mwatopa ndi kutchedwa oterera? Kwa iwo amene akufuna kunenepa muyenera kumvetsetsa kuti kuchita masewera olimbitsa thupi koyenera komanso zakudya zokwanira ndiyo njira yabwino kwambiri. Chakudya chapadera sichifunika kuwonjezera kulemera chifukwa sichikhala ndi gawo lalikulu pakukula kwa thupi.
Mukafuna kuwonjezera kuchuluka kwa zopatsa mphamvu kumbukirani kuphunzitsa ndikupanga minofu. Kuchita masewera olimbitsa thupi kumatha kuwotcha zopatsa mphamvu koma ndi minofu yomwe imawotcha mafuta ena kupatula mafuta.
Kunenepa kwambiri ndikofunikira kwambiri kwa anthu omwe achepetsa thupi chifukwa cha zovuta zamankhwala monga anorexia kapena bulimia. Kudya shuga wambiri kapena zakudya zosapatsa thanzi kumatha kukupatsani ma calorie ambiri koma simudziwa kuti thupi lanu limatha kupeza mafuta osati minofu.
Ngati mukufuna kuwonjezera kulemera kwanu zonse zomwe muyenera kuchita ndikumvetsera mwachidwi machitidwe a yoga komanso zakudya zopatsa thanzi kuti muzisamalira thupi lanu.
Kunenepa kuyenera kukhala kwakukulu ndi chikhumbo chokhala ndi thanzi labwino komanso kuchita masewera olimbitsa thupi pa yoga kumatha kupereka njira yokhazikitsira thupi, kuwongolera magwiridwe antchito a mahomoni ndikuwongolera kupita patsogolo kwa kunenepa.
1. Vajrasana Yoga Kapena Daimondi Pose
Kodi mwakumana ndi Vajrasana Yoga kapena Daimondi? Yoga asana iyi ndi yabwino kupuma komanso kusinkhasinkha. Pochita yoga izi sikofunikira kuti m'mimba mwanu musakhale chopanda izi mutha kuzichita ngakhale mutadya nkhomaliro kapena chakudya chamadzulo.
Choyamba, khalani ndikupinda miyendo yanu kumbuyo. Kenako khalani zidendene ndipo matako anu ayenera kukhala atapendekeka. Ntchafu zanu ziziyika pamiyendo ya mwana wang'ombe ndipo manja anu azikhala pa mawondo anu. Zolimba zanu ziyenera kukhala mzere wowongoka.
Tsopano yesetsani kupuma pang'onopang'ono kenako ndikutulutsa mpweya. Ndikofunika kuti mutseke maso anu kwinaku mukupuma kuti mtima wanu ukhale pansi komanso kuti musangalale. Tsopano gwirani malowa kwa masekondi pafupifupi 60 mpaka 180. Muziganizira kwambiri za kupuma kozama ndi kutulutsa mpweya.
Ubwino: Kujambula kumeneku kumapangitsa kuti magazi aziyenda bwino, njala ndi chimbudzi. Kuchita izi asana pafupipafupi kumathandizira kuyamwa michere, yomwe itha kukhala yopindulitsa pakulemera.
2. Pawanmuktasana
Pawanmuktasana ndi imodzi mwazovuta kwambiri za yoga ndipo zimatha kuchitidwa mosavuta ndi oyamba kumene. Yambani mwagona chafufumimba kumbuyo kwanu ndikuonetsetsa kuti mapazi anu ali pamodzi. Manja anu ayenera kuikidwa pambali pa thupi lanu. Mukatulutsa mpweya onetsetsani kuti mwakokera maondo anu onse pachifuwa.
Kenako yesani kukumbatira m'manja mwanu mozungulira mawondo anu. Limbikitsani kugwira kwa manja anu pa mawondo ndikuyesera kuwonjezera kupanikizika pachifuwa chanu. Kenaka pumaninso mpweya ndipo mukamatulutsa mpweya yesetsani kukweza mutu wanu ndi chifuwa chanu pansi. Lolani chibwano chanu chikhudze bondo lanu.
Yesetsani kugwira ntchitoyi kwakanthawi kenako mupume mpweya wautali. Tsopano pumirani ndikuyesera kubweretsa mutu wanu ndi chifuwa pansi. Bwerezani zochitikazi.
Ubwino: Imalimbitsa msana komanso imakulitsa njala ndipo imatha kuthana ndi zovuta zam'mimba. Kuchita izi asana kumathandizira kutulutsa mpweya wotsekemera wopweteka m'matumbo akulu. Amayi apakati sayenera kuchita asana iyi.
3. Matsyasana
Matsyasana kapena Fish pose akuti amathandizira mavuto am'mimba ndikuthandizira kuthana ndi nkhawa m'khosi ndi m'mapewa. Yesani kugona chagada. Sungani miyendo yanu pamodzi ndikuyika manja anu m'chiuno. Kutsogolo kwanu ndi zigongono ziyenera kukhala pafupi ndi torso. Lolani zikhatho ziweramire pansi.
Pumirani mkati ndikukweza mutu wanu ndi chifuwa mmwamba. Khalani pachifuwa mokwezedwa kenako yesetsani kutsitsa mutu wanu chammbuyo. Pepani mutu wanu ugwire pansi. Zitsulo ziyenera kukhala zolimba pansi.
Pochita yoga mukuika kulemera kwanu pachiwombankhanga osati pamutu. Pamafunika kulemera pang'ono pamutu panu kuti musapanikizike. Gwirani malowa kwa mpweya wautali wa 10.
Tengani mpweya wabwino wautali mkati ndi kunja. Yesetsani kupumula panthawiyi. Tsopano pumulani ndikukweza mutu wanu ndi thunthu lakumtunda kutali ndi nthaka. Kenako tulutsani mutu pansi ndipo onetsetsani kuti mwatsitsa chifuwa ndi torso. Yesetsani kubweretsa manja anu m'mbali mwa thupi ndikusangalala.
Ubwino: Asana awa amakulitsa mawonekedwe anu ndikulimbitsa minofu yakumtunda kwanu. Zimathandizanso kuti munthu akhale ndi njala komanso amathandizira kuchiritsa kudzimbidwa.
4. Sarvangasana
Yambani pamalo apamwamba. Gona chagada ndikulola manja anu kupumula pansi. Yesetsani kupuma bwinobwino. Tulutsani mpweya ndipo mukakoka mpweya muyesetse kugunda pamimba ndiyeno pang'onopang'ono kwezani miyendo yonse pamtunda wa digirii 90 kuchokera pansi.
Kenako tulutsani mpweya ndikukweza m'chiuno ndi m'chiuno kuchokera pansi. Lembetsani ndikuyesera kukweza msana ndi miyendo yanu. Ikani manja anu kumbuyo kuti muthandizidwe. Kumbukirani kuti chibwano chanu chiyenera kupumula pachifuwa. Lolani maso anu ayang'ane zala zakuphazi. Khalani pamalo amenewa kwa mphindi ziwiri kenako pitilizani kupuma bwinobwino.
Ubwino: Asana awa amathandizira kutsitsimutsa ndikuchiritsa zisonyezo zakupsinjika ndi kukhumudwa. Zimathandizira kugaya chakudya komanso zimalimbikitsa zakudya zamankhwala. Imakhala ngati njira yothetsera mavuto am'mimba.
Gawani nkhaniyi!
Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi anzanu ndi abale anu.
WERENGANI: Zakudya 10 Zoyipa Kwambiri Zomwe Muyenera Kupewa
