Yoga , njira yakale yokhalira bwino, yakhalapo kwa zaka mazana ambiri ku India, koma inayambitsa ukali zaka zingapo zapitazo pamene Azungu anazindikira kufunika kwake ndi ubwino wake. Mutha kupeza situdiyo za yoga kulikonse Kumadzulo, ndipo chifukwa cha kutchuka kwake, India nayonso yadzuka ku phindu lake. Tsopano, makalasi ambiri a yoga atulukira ndipo malo ambiri ochitira masewera olimbitsa thupi nawonso amapereka yoga. Ngati mukuvutika kuti muchepetse thupi, mutha kuphatikiza yoga muzolimbitsa thupi zanu ndikuwona zotsatira zake posachedwa. Katswiri wodziwika bwino wa yoga Danielle Collins adalemba zolemba zina za yoga zomwe zingathandize kuchepetsa thupi. Nazi momwe mungachitire kuti mukwaniritse zolinga zanu zochepetsera thupi. Maonekedwe awa ndi abwino kwambiri kulunjika mafuta m'mimba lomwe ndi limodzi mwa madera ovuta kwambiri kuti muchepetse kulemera.
Maonekedwe a kambuku wosasunthika
Zochita izi zimapanga mphamvu zoyambira zomwe ndizofunikira kuti zikuthandizeni kuti musamangotulutsa flab komanso kulimbikitsa thupi lanu. Kuti muchite izi, khalani pamiyendo inayi pa matiti a yoga ndikukweza mwendo umodzi ndikukulitsa mkono wina. Gwirani Static Tiger Pose iyi kuti mupume mozama katatu. Bweretsani mkono ndi mwendo pamalo pomwe mukuyambira ndikusinthana mbali, kukulitsa mkono wina ndi mwendo wina, kuyang'ana pansi molunjika pa mphasa kuti msana ukhale pamzere ndikupumira mozama katatu.
Kukhala msana kupindika
Kutaya flab kuchokera m'chiuno ndi m'mbali kapena zogwirira zachikondi ndizovuta. Izi zidzachepetsa ndikutanthauzira m'chiuno mukuchitanso msana. Khalani modutsa mwendo. Bweretsani manja anu kumbali ya m'chiuno mwanu pamene mukutalikitsa msana. Bweretsani dzanja limodzi ku bondo lina, tembenuzani msana ndikuyang'ana paphewa limodzi mu Sitting Spinal Twist. Pumulani mpweya. Exhale ndikubwerera kumalo oyambira. Sinthanitsani mbali ndi kuzungulira ndikuyang'ana pa phewa lina. Pumulani mpweya. Exhale kubwerera pakati.
Kwezani ndi kupotoza crunch
Bwerani pamalo okhazikika, mutagona chagada. Mapazi athyathyathya pansi, chibwano cholowera pachifuwa, manja pansi pambali panu. Malowa amalola kuti minofu yam'mbuyo ipumule kwathunthu ndi msana kuti ulowe mu ndondomeko yoyenera. Kenako tikhala tikupita ku Lift and Twist Crunch. Ichi ndi masewera olimbitsa thupi a Pilates ndipo ndi abwino kwambiri pochepetsa m'chiuno ndi kutulutsa mimba. Bweretsani manja kumbuyo kwa khosi, kwezani ndi kupotoza thupi lakumtunda kumbali imodzi ndikubweretsa chigongono molunjika bondo. Pumulani mpweya ndikutsitsa msana wanu pansi. Exhale, kwezani ndi kupotoza ku mbali inayo, inhaleni kubwerera ku malo oyamba.
Pitirizani kusuntha uku ndipo mukhoza kuyamba kufulumizitsa pang'ono. Kenako yambani kutambasula mwendo umodzi pamene mukupita. Pitirizani kukoka minofu ya m'mimba ndikupuma kwambiri. Kumbukirani ngati mukufuna kupuma nthawi iliyonse yomwe mungathe kuchita ndipo ngati mukumva bwino ndi masewera olimbitsa thupi ndipo mukufuna kufulumizitsa pang'ono, mukhoza kutero. Kuti mupititse patsogolo, mutha kuyamba kugunda chidendene cha mwendo wotambasulidwa mpaka pansi. Izi zithandizira minofu ya m'mimba kwambiri motero imathandizira ndikulimbikitsa kumunsi kwa msana. Yesani masekondi 30 onse.
Plank
Yambani m'manja ndi mawondo anu, kubweretsa mawondo pang'ono, ikani zala zala pansi, kwezani mawondo pansi ndikulowa mu Plank Pose. Kokani minofu ya m'mimba yanu mkati ndi mkati, ndikupumira mozama kumbali ndi kumbuyo kwa nthiti. Yesetsani kugwira kwa masekondi 30 ndikuwonjezera nthawi pang'onopang'ono. Plank imathandiza kwambiri kulimbitsa mtima wanu.
Zolimbitsa thupi zana
Bwerani pamalo ocheperapo pa The Hundred Exercise. Zochita zapamwambazi zimatanthawuza minofu ya m'mimba ndikulimbikitsa msana wamphamvu komanso wathanzi. Bweretsani miyendo pamalo apamwamba patebulo, motalikirana ndi chiuno. Kwezani manja mmwamba pansi ndi kukweza mutu khosi ndi chifuwa mmwamba, kusamala kuti kutukusira khosi koma m'malo kupsyinjika m'mimba. Yambani kugwedeza mikono mmwamba ndi pansi. Ngati mukufuna kupititsa patsogolo chithunzicho, tambasulani miyendo kumtunda kapena khalani pamwamba pa tebulo ngati mukufuna. Pitirizani kujambula minofu ya m'mimba mmwamba ndi kulowa. Yembekezani kupitiriza kwa masekondi 50.
Zolimbitsa thupi za yoga kuti muchepetse thupi
Ngakhale yoga yachikhalidwe ndi masewera olimbitsa thupi thupi lonse, mutha kuyesanso masewera olimbitsa thupi omwe amaphatikiza yoga ndi mawonekedwe ena olimbitsa thupi kuti akuthandizeni kuwotcha zopatsa mphamvu zambiri. Nawa ena omwe mungayesere ngati simukonda yoga yachikhalidwe.
Ma yogati
Kulimbitsa thupi kumeneku kumaphatikiza yoga ndi Pilates. Kusunthaku kuli pamphasa komanso kugwiritsa ntchito makina a Pilates. Zochita zolimbitsa thupi zimaphatikiza zonse ziwiri ndikuthandizira kukwaniritsa zolinga zoonda mwachangu powotcha zopatsa mphamvu zambiri. Tsoka ilo, simungathe kuchita masewera olimbitsa thupi kunyumba, muyenera kulowa m'kalasi komwe kuli zida zoyenera kuti mutha kuchita masewerawa moyang'aniridwa ndi mphunzitsi.
Mphamvu yoga
Yoga yamphamvu ndi kusakanikirana kwamphamvu kwa yoga komwe kumachitika mozungulira kuti muwonjezere kugunda kwa mtima wanu ndikuthandizira kuwotcha zopatsa mphamvu zambiri. Ma yoga amachitika mobwerera m'mbuyo popanda kuyimitsa zomwe zimapangitsa kuti yoga yamphamvu ikhale yosangalatsa makamaka kwa iwo omwe amaganiza kuti yoga yachikhalidwe imayenda pang'onopang'ono. Yoga yamphamvu ndi cardio komanso masewera olimbitsa thupi athunthu nthawi imodzi.
Aerial yoga
Tangoganizani kuimitsidwa pa chingwe cha silika pamlengalenga ndikuchitcha kuti masewera olimbitsa thupi. Inde, zitha kumveka zophweka koma yoga yamlengalenga imafuna kuphunzitsidwa koyenera komanso mphamvu yayikulu yapakati ndi mkono. Zojambulazo zimagwiritsidwa ntchito pogwiritsa ntchito chingwe cha silika ngati chothandizira. Ambiri otchuka a Bollywood ayesa izi koma mwina ndi imodzi mwazolimbitsa thupi zomwe zingatenge nthawi kuti adziwe bwino chifukwa cha zovuta zake.
Paddleboard yoga
Ngati ndinu mwana wamadzi, muyenera kuyesa paddleboard yoga. Mtundu uwu ndi wabwino kumveketsa abs wanu komanso kulimbitsa mphamvu ya minofu, kukupatsani chithunzi chowonda munjirayo. Zochita zolimbitsa thupi zimayamba ndikuyesa kudziyesa nokha pa bolodi musanayambe kuchita masewera a yoga. Mukadziwa bwino izi, mutha kuyamba ndi zoyambira. Ngakhale izi zimakhala zovuta kuchita ngati bolodi ili pamadzi. Mwanjira iyi, mumawotcha ma calories ambiri.
Yoga yotentha
Tangoganizani mukugwira ntchito m'chipinda chokhala ndi kutentha kopitilira 45 digiri Celsius. Izi ndi zomwe hot yoga ikunena. Zomwezo monga zimachitikira mu yoga yachikhalidwe zimachitika, kusintha kokha kumakhala chipinda chotentha cha studio. Izi zimakuthandizani kuti mutuluke thukuta kwambiri komanso zimapangitsa kuti musavutike chifukwa thupi lanu limatenthedwa bwino. Ngakhale kuti yoga yotentha yakhala yotsutsana, pali anthu omwe amalumbirira ngakhale lero. Mukamachita izi, muyenera kukumbukira zinthu zina makamaka pakugwiritsa ntchito madzi.
Zakudya ndizofunikira
Ngakhale kuwonjezera yoga pazochitika zanu ndizabwino, zomwe mumadya ndizofunikanso. Popanda zakudya zoyenera, simungathe kupeza zotsatira zabwino chifukwa thupi lanu silingathe kugwira bwino ntchito pokhapokha litakhala ndi zakudya zabwino. Chifukwa chake, onetsetsani kuti mumatsatira zakudya zathanzi limodzi ndi machitidwe anu a yoga. Perekani zakudya zopanda thanzi ndi tsiku lachinyengo kamodzi kamodzi, onetsetsani kuti mumadya panthawi yake komanso kuti musamadye kwambiri. Zakudya zing'onozing'ono, zomwe zimachitika kawirikawiri zimakhala bwino kusiyana ndi zazikulu katatu patsiku. Phatikizani masamba, mbewu, mtedza ndi zipatso muzakudya zanu zatsiku ndi tsiku kuti mukhale ndi thanzi labwino komanso mphamvu. Kuphika chakudya chanu moyenera n'kofunikanso kuti zakudya zanu zisungidwe.
Pitani ku njira ya Ayurveda
Ayurveda ndi mwambo wazaka 5000 wochokera ku India ndipo umathandizira kukhala ndi thanzi labwino. Malinga ndi Ayurveda, mukakhala wathanzi, mafuta owonjezera amasungunuka okha. Chifukwa chake, tikubweretserani malangizo asanu ochokera ku Ayurveda omwe angakuthandizeni kukhala athanzi ndipo potero, chotsani ma kilos owonjezerawo.
Muzichita masewera olimbitsa thupi mukadzuka
Kodi mumadziwa kuti nthawi yoyenera kuchita masewera olimbitsa thupi ndi pakati pa 6 am ndi 10 am? Izi zili choncho chifukwa ndi nthawi yomwe madzi ndi zinthu zapadziko lapansi zimakhala ndi chilengedwe. Izi, zikaphatikizidwa, zimapanga kuzizira, kuchedwa ndi inertia. Kuchita masewera olimbitsa thupi m'mawa kumatsutsana ndi ulesi, kumabweretsa kutentha kwa thupi lanu ndikukonzekeretsa malingaliro a tsiku latsopano. Kuchita masewera olimbitsa thupi kwa mphindi 30-45 m'mawa kumathandizira kuwotcha ma calories ndikukusungani bwino.
Idyani chakudya chanu chachikulu masana
Malinga ndi Ayurveda, 'si zomwe mumadya, koma zomwe mumagaya'. Kugaya chakudya ndi mfundo yofunika kwambiri komanso yofunikira pamwambo wa Vedic. Malinga ndi Ayurveda, muyenera kudya chakudya chanu chachikulu masana. Ola la masana ndi pamene moto wanu wa m'mimba, wotchedwa agni, ndi wamphamvu kwambiri.
Chakudya chamadzulo, monga momwe sayansi yamakono imanenera, iyenera kukhala yopepuka ndipo iyenera kutengedwa maola awiri ndi atatu musanayambe kugona. Chifukwa chake, ngati mukufuna kugona 10pm ndiye kuti muyenera kudya chakudya chanu pofika 7pm komanso posachedwa 8pm. Kutsatira chizoloŵezichi kudzapatsa thupi lanu nthawi yoti lizitsitsimula ndikudzichotseratu tokha osati kungokhala otanganidwa ndi kugaya chakudya. Mukakhala ndi chimbudzi chabwino, simungathe kusunga mafuta. Kudya kwabwino kwa m'mimba ndi njira yabwino yowonetsetsera kuti simukulemera kwambiri.
Imwani madzi otentha
Madzi otentha ali ngati mankhwala amatsenga mu mwambo wa Vedic. Zinthu zakunja monga kuipitsidwa, kusankha zakudya zopanda pake, mankhwala ophera tizilombo ndi zakudya zokonzedwanso komanso zinthu zamkati monga kupsinjika, mkwiyo, nkhawa zimayambitsa kudzikundikira kwa poizoni omwe amadziwika kuti ama, m'thupi. Amayi ndi yomata m'chilengedwe ndipo amatha kusungunuka ndi madzi otentha. Kuchuluka kwa zomwe muli nazo sizofunikira koma kuchuluka komwe mumamwa kumafunikira. Yesani ndi kumwa madzi otentha theka lililonse la ola. Mutha kuwonjezera ginger kapena masamba atsopano a timbewu tonunkhira kuti mupindule nawo. Chifukwa chake, sinthani kuchoka kumadzi ozizira kupita kumadzi otentha ndipo mutha kumva kukhala opepuka komanso mwatsopano tsiku lonse.
Sinkhasinkhani
Hormone yopsinjika m'thupi imatha kuchepetsa kuthekera kwanu kuonda komanso makamaka kulemera kwamimba. Kusinkhasinkha ndi njira yamphamvu yochepetsera kupsinjika ndi nkhawa. Yesetsani kusinkhasinkha tsiku lililonse m'mawa ndikuwona zotsatira zake m'chiuno mwanu komanso m'moyo wanu. Khalani chete, pumulani ndikuyang'ana kupuma kwanu kwa mphindi 20 tsiku lililonse mukadzuka. Ngati simungathe kukhala chete kwa nthawi yayitali, yesani kugwiritsa ntchito mapulogalamu omwe amathandizira kukhazika mtima pansi ndi nyimbo zopumula ndikutseka maso anu. Mudzamva kukhala pamtendere ndipo milingo yopsinjika maganizo idzatsika yokha.
Khalani ndi chizolowezi chogona
Makolo athu onse anali athanzi komanso amtima chifukwa anali atakhazikitsa machitidwe a chilichonse komanso zomwe zimayenderana ndi chilengedwe. Nthawi yawo yogona inatsatira dzuwa litalowa. Koma ndi kupangidwa kwa magetsi ndiyeno ndi kusintha kwa moyo, kunayamba kusintha kuchokera ku chilengedwe kupita ku kupanga. Zinapangitsa kuti kugona bwino komanso nthawi kusokonezeke.
Ofufuza asonyeza kuti kusagona mokwanira ndi chimodzi mwazinthu zazikulu zomwe zimapangitsa kuti munthu azilemera. Kugona mokwanira komanso kugona mosangalala ndi dzuwa n'kofunika kwambiri. Malinga ndi Ayurveda, nthawi yabwino yogona ngati kuyambira 10pm mpaka 6 am. Kuti mutsatire ndondomekoyi, zimitsani magetsi anu ndi zenera isanakwane 9:30 pm kuti mugone tulo tofa nato pofika 10pm.
Ndi masewera olimbitsa thupi oyenera, zakudya ndi chizolowezi, mudzaonda bwino. Kumbukirani, kuwonda ndi pang'onopang'ono, musayembekezere zotsatira zabwino mu nthawi yochepa. Pali zakudya ndi masewera olimbitsa thupi omwe amalonjeza zomwezo koma m'kupita kwanthawi, izi sizothandiza pa thanzi ndipo posakhalitsa, mudzalemeranso. Choncho, khalani oleza mtima ndikugwetsa kilo imodzi pa sabata m'njira yathanzi.
Ndi zolowa kuchokera ku Kriti Saraswat Satpathy
