Menyani kutentha kwa chilimwe mu masitepe asanu

Phunzirani zamitundu ingapo yopumula komanso yothandiza ya yoga yomwe imathandizira kupirira kutentha m'miyezi yachilimwe.

Sikuti yoga imapereka chitonthozo, komanso ndi masewera olimbitsa thupi omwe amathandiza thupi lanu ndi malingaliro anu kutentha kwachilimwe. "Yoga nthawi yotentha imakhala yopindulitsa kwambiri kwa thupi, poyerekeza ndi miyezi yozizira," akutero Ryo Nonga, Senior Group Exercise Instructor at Fitness First. Nyengo yotentha imalola kuti vitamini D ipezeke mwachibadwa, chifukwa vitaminiyi imathandiza kubwezeretsa thupi komanso kukhala ndi thanzi labwino komanso thanzi la mtima. Zingathandizenso kumasula minofu yomwe ingawonjezere kusinthasintha kwa thupi. Mukamachita masewera a yoga m'miyezi yachilimwe, ndikofunikira kuti mukhale ozizira, omwe amatha kutheka kudzera mumayendedwe osiyanasiyana a yoga."

Ryo Nonga, Senior Group Training Instructor at Fitness First, amagawana nafe njira zisanu zabwino kwambiri za yoga zomwe zingathandize kutumiza mafunde odekha kudzera mu dongosolo lamanjenje ndikuthandizira thupi poyesa kudzilamulira ndikukhalabe oyenera:

Kuchita moni kwa mwezi Mndandanda wa asanas zomwe zimachitika motsatana. Kusuntha kotereku kumagwirizanitsa kupuma ndi kuyenda ndikuyika munthu m'malo osinkhasinkha.

Monga machitidwe odziwika bwino ochitira moni dzuwa mu yoga, mawonekedwe aliwonse muzochitazi amagwirizana ndi kupuma. Koma mosiyana ndi malonje adzuwa, omwe amayang'ana kwambiri kutentha ndi kulimbikitsa thupi, moni wa mwezi umathandizira kuziziritsa ndi kukhazika mtima pansi, komanso kuchita masewera olimbitsa thupi kumakhala ndi gawo lalikulu pakukhazika mtima pansi malingaliro ndi kukulitsa kuzindikira, komwe kumakhala kothandiza pamene kutentha kwakwera ndipo inu. amafuna bata.

kumbuyo benda ntchito Kuweramira kumbuyo kungawoneke ngati kovuta, ndipo chovuta kwambiri ndicho kutsutsana ndi momwe timayendetsera matupi athu. Timatsamira kutsogolo pomwe izi zimakutengerani kwina, koma zitha kuchitidwa ndi malo akumbuyo.

Kuchita masewera olimbitsa thupi pamapewa Kuchita izi kumathandiza kukulitsa khosi ndi mapewa ndikulimbitsa miyendo, minofu yamkati ya matako, mikono, ndi mimba. Zimalimbikitsanso ntchito ya ziwalo za m'mimba ndi chithokomiro, zimathandiza kugaya ndi kuyendetsa mahomoni, ndipo zimakhala zothandiza kwa iwo omwe akuvutika ndi nkhawa, kupsinjika maganizo ndi kuvutika maganizo pang'ono.

Omwe amavutika ndi mtundu uliwonse wa kuvulala kwa khosi ayenera kusamala pochita masewerawa, ndikugwiritsa ntchito thumba lodzipatulira kuthandizira mapewa apansi ndi kuteteza msana wa khomo lachiberekero..

Zochita zopindika patsogolo mutakhala Zimathandizira kukhazika mtima pansi komanso kumasuka komanso zimathandizira kuchepetsa nkhawa, nkhawa, kusowa tulo, mutu, komanso kukhumudwa pang'ono.

Mwakuthupi, masewerawa amathandiza kusinthasintha kwa msana, mapewa, ndi hamstrings, kumalimbikitsa ziwalo zamkati, komanso kungathandize kuchepetsa chimbudzi ndikuthandizira kuthetsa ululu panthawi ya msambo..

Malo okhotakhota atagona pansi Zimathandiza kusintha kusintha kuchokera ku yang (kuchita) kupita ku yin (malo opumula) kapena Shavasana. Awa ndi masewera otonthoza, opumira pang'onopang'ono omwe ndi ochiritsa.