Mafuta ochuluka m'madera ena a thupi akhoza kukhala ma cookies olimba, ndipo ngati mukuyang'ana kuti muchepetse mimba yanu, chinthu chokha chimene mungachite ndikuchita masewera olimbitsa thupi nthawi zonse popanda kupanikizika. Ndipo nchiyani chomwe chikugwirizana bwino ndi biluyo? Yoga kuchepetsa mafuta m'mimba !
Kuchita masewera olimbitsa thupi pafupipafupi kumatha kubweretsa zabwino zambiri osati thupi lokha, komanso malingaliro ndi mzimu. Kupatula kuwonjezera kusinthasintha komanso kulimbitsa mphamvu ya minofu ndi kamvekedwe, ma asanas ena a yoga angathandize kuwotcha mafuta bwino .
Onani izi yoga asanas !
imodzi. Cobra Pose kapena Bhujangasana
awiri. Boat Pose kapena Navasana
3. Mawondo Kuti Chifuwa Pose kapena Apanasana
Zinayi. Chair Pose or Utkatasana
5. Wankhondo Pose kapena Virabhadrasana
6. Plank Pose or Kumbhakasana
7. Downward Dog Pose or Adho Mukha Svanasana
8. FAQs: Yoga Kuchepetsa Mafuta a Mimba
Cobra Pose kapena Bhujangasana
Kupatula kumathandiza kuchepetsa mafuta m'mimba , mawonekedwe a cobra amachiritsanso matenda am'mimba monga kudzimbidwa. Asana iyi ndiyabwino kwambiri kwa anthu akudwala msana ndi matenda opuma.
Kuti muchite izi asana, gonani pansi pamimba panu ndi mphumi pansi ndi manja anu pansi pa mapewa. Pogwiritsa ntchito minofu yakumbuyo ndi yam'mimba, kwezani thupi lanu pansi pang'onopang'ono mukukoka mpweya. Wongolani manja anu ndikumangirira mapewa kumbuyo kwanu. Tambasulani khosi lanu mukuyang’ana padenga. Kwezani m'chiuno mwanu pansi ndi mainchesi angapo. Gwirani malo awa kwa masekondi 15-30; exhale ndi kubwerera kumalo oyambira.
Langizo: Yesetsani kuchita masewera a cobra pose yoga kuchepetsa mafuta m'mimba ngati muli nawo matenda kupuma ndi ululu wammbuyo.
Boat Pose kapena Navasana
The navasana ndi masewera otchuka omwe amalimbitsa minofu ya m'mimba ndi amathandizira kupanga abs-pack-six . Ndizovuta kuchita masewera olimbitsa thupi, kotero ngati ndinu oyamba, yambani ndi zosavuta ndikuzitengera pambuyo pake.
Kuti muyesetse, yambani ndi kukhala pansi. Miyendo ikhale yolunjika patsogolo panu ndi mawondo opindika. Tsatirani mmbuyo pang'ono pamene mukukweza pang'onopang'ono miyendo yanu mmwamba. Tambasulani anu mikono patsogolo panu pa utali wa mapewa. Gwirizanitsani minofu ya m'mimba yanu ndikumva kutambasula kwa msana wanu. Gwirani chithunzichi kwa nthawi yayitali momwe mungathere. Bwererani pamalo oyambira, ndipo mupume kwa masekondi angapo musanabwereze.
Langizo: Kupita patsogolo kwa yoga iyi kuti muchepetse mafuta am'mimba mukangomaliza kuchita bwino zosavuta zolimbitsa thupi .
Mawondo Kuti Chifuwa Pose kapena Apanasana
The apanasana yoga pose kumathandizira kusungunula mafuta m'mimba ndi m'munsi kumbuyo. Zochita izi zimapanganso kutsika kwamphamvu kwamphamvu, kumalimbikitsa chimbudzi ndikulimbikitsa kuyenda bwino kwamatumbo.
Kuti muyambe, gonani chagada ndikupuma mpweya mozama. Kokani maondo anu mpaka pachifuwa chanu pamene mukutulutsa mpweya. Sungani mapewa mpaka m'chiuno. Yang'anani nkhope yanu yogwirizana ndi pakati pa thupi lanu ndipo ikani chibwano pansi. Gwirani izi kwa masekondi 10-15 kapena mpaka kupuma kumakhala bwino . Sungani mawondo kumbali pang'onopang'ono ndikuwonjezera kutambasula momwe mungathere. Bwererani kumalo oyambira pamene mukutulutsa mpweya. Pumulani kwa mphindi imodzi ndikubwereza, ndikuchita asana kwa kasanu ndi kamodzi.
Langizo: Yesetsani apanasana yoga kuti muchepetse mafuta am'mimba ndi kuchepetsa kupweteka kwa msambo ndi kutupa.
Chair Pose or Utkatasana
Uku ndi kuyimirira yoga kaimidwe zomwe zimathandiza kulimbikitsa ma circulatory and metabolic systems, potero kumathandiza kuchepetsa mafuta . Mpando wapampando umathandizira kumveketsa thupi lonse, makamaka kugwira ntchito m'chiuno, ntchafu, ndi matako.
Imani ndi mapazi anu motalikirana pang'ono. Pumani mpweya ndi kukweza manja molunjika pamwamba ndi manja akuyang'ana mkati ndi triceps pafupi ndi makutu. Exhale ndi kupinda maondo pamene akukankhira matako kumbuyo; dzichepetseni pang'onopang'ono molunjika pansi monga momwe mungakhalire pampando. Lolani torso kutsamira mwachibadwa patsogolo pa ntchafu. Sungani mapewa pansi ndi kumbuyo. Pitirizani kutulutsa mpweya ndi kupuma mozama. Gwirani malowo kwa kupuma kasanu ndikubwerera kumalo oyambira.
Kuti izi zikhale zovuta, gwirani malowo ndikutsitsa manja mpaka pachifuwa pamene mukutsitsa miyendo yanu m'malo moisunga molunjika pamwamba. Bweretsani manja pamodzi ngati ophatikizidwa m'mapemphero, ndi kupotoza thupi lakumwamba kumanja, kubweretsa chigongono chakumanzere kuti chikhazikike pa ntchafu yakumanja. Kusunga abs mwamphamvu, pitirizani kutulutsa mpweya ndikutulutsa mpweya kwambiri . Gwirani malowo kwa kupuma kasanu; lowetsani mpweya ndikubwerera kuti muyambe kuwongola mawondo. Bwerezani pamene mukusintha mbali.
Langizo: Kupita patsogolo kwa mpando wovuta kumakhala pang'onopang'ono kuti mugwiritse ntchito ma obliques, mapewa, ndi minofu yakumbuyo yam'mbuyo.
Wankhondo Pose kapena Virabhadrasana
Pewani kuchita yoga ngati muli nayo matenda a msana , matenda a mtima kapena kuthamanga kwa magazi, kapena kupweteka kwa mawondo chifukwa ndi ntchito yovuta.
Pachikhalidwe pali 3 kusiyanasiyana kwa Virabhadrasana . Choyamba, yambani ndi kuyimirira molunjika ndi mapazi anayi kapena asanu motalikirana. Kwezani mikono pamwamba pa mutu wanu ndikujowina zikhato. Pamene mukutulutsa mpweya, tembenuzirani phazi lakumanja 90 digiri kunja; tembenuzirani phazi lakumanzere 45-60 digiri mkati, kumanja. Sungani chidendene chakumanja chogwirizana ndi gudumu lakumanzere. Kenako, tembenuzani torso kumanja kwinaku mukuwongoka manja. Pamene mukutulutsa mpweya, pindani bondo lanu lakumanja ndikubweretsa ntchafu mofanana ndi shin perpendicular pansi. Pitirizani kutambasula mwendo wakumanzere ndikumangika bondo lonse. Phinduza nkhope kumbuyo kuti uyang'ane pamanja olumikizana. Gwirani malowa kwa masekondi 10-30, mutenge mpweya wautali, wakuya. Bwererani pamalo oyambira ndikubwereza masitepe mbali inayo.
Langizo: Pewani kukhala ndi positi kwa nthawi yayitali kapena mutha kulimbikira kapena kuvulaza minofu .
Plank Pose or Kumbhakasana
Izi ndizosavuta kwambiri yoga yothandiza kuchepetsa mafuta m'mimba monga imayang'ana pachimake. Zimalimbitsa ndi kutulutsa abs, pamodzi ndi mikono, msana, mapewa, ntchafu, ndi matako.
Poyambira, gonani chathyathyathya pamimba mwanu ndi zikhato pafupi ndi nkhope yanu ndi mapazi opindika kotero kuti zala zikukankha pansi. Kwezani thupi pokankhira manja pansi. Miyendo iyenera kukhala yowongoka ndi manja mwachindunji pansi pa mapewa. Kupuma mofanana; tambani zala ndi kukanikiza manja anu akutsogolo ndi manja, kuteteza chifuwa kuti chisagwe. Sungani maso pakati pa manja anu. Tambasulani kumbuyo kwa khosi lanu ndikujambula minofu ya m'mimba ku msana. Gwirani zala zanu ndikubwerera mmbuyo ndi mapazi anu, kugwirizanitsa thupi ndi mutu. Kumbukirani kusunga ntchafu. Gwirani izi pamene mukupuma mozama zisanu.
Langizo: Ngati mukuchita izi asana kumanga mphamvu ndi mphamvu , gwirani mawonekedwe mpaka mphindi zisanu.
Downward Dog Pose or Adho Mukha Svanasana
Kugwira chithunzichi kumakhudza kwambiri pachimake chanu, ndikupangitsa kukhala a yoga yabwino kuchepetsa mafuta m'mimba , ndi kulimbikitsa ndi kamvekedwe ka mimba.
Gwirani m'manja ndi mawondo anu, ndikuyika mawondo pansi pa chiuno ndi manja pang'ono patsogolo pa mapewa. Gwirani manja ndi zala zolozera, ndikutembenuzira zala pansi. Pamene mukutulutsa mpweya, sungani maondo pang'ono ndikuwakweza kuchokera pansi. Litalikitsani mchira ndikuchikanikiza pang'ono ku pubis. Kankhirani ntchafu kumbuyo ndi kutambasula zidendene pansi. Wongolani mawondo koma musamatseke. Limbikitsani ntchafu zakunja ndi manja akunja, ndipo kanikizani manja anu pansi. Sungani mapewa olimba ndikuwakokera ku tailbone. Sungani mutu wanu pakati pa mikono yapamwamba. Gwirani chithunzichi kwa mphindi imodzi kapena zitatu; tulutsani mpweya ndi mawondo pansi ndikupuma mu mawonekedwe a Child.
Langizo: Ichi ndi chachikulu masewera olimbitsa thupi kuti alimbitse thupi .
FAQs: Yoga Kuchepetsa Mafuta a Mimba
Q. Kodi ndiyenera kuchita masewera olimbitsa thupi a yoga kangati?
KWA. Kuchita masewera a yoga ngakhale kwa ola limodzi pa sabata kumakupatsirani mapindu. Ngati mutha kuthera nthawi yochulukirapo pa yoga, mudzalandira mphotho zambiri. Ngati ndinu oyamba, yambani ndi kangapo pa sabata, kuyeserera kwa mphindi 20 mpaka ola nthawi iliyonse. Pitani patsogolo mpaka ola limodzi ndi theka nthawi iliyonse mukamapita patsogolo.
Q. Mitundu ya yoga ndi yotani?
KWA. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, Bikram Yoga , Jivamukti Yoga, Power Yoga, Sivananda Yoga, ndi Yin Yoga ndizo mitundu yosiyanasiyana ya yoga . Sankhani masitayelo omwe mumamasuka nawo komanso omwe amapindulitsa kwambiri malingaliro anu, thupi lanu, ndi moyo wanu.
