Ukubetha ubushushu behlobo ngamanyathelo ama-XNUMX

Funda malunga noluhlu lokuphumla kunye nolusebenzayo lwe-yoga lubeka olunceda ukubetha ubushushu kwiinyanga zasehlotyeni.

I-yoga ayinikeli nje intuthuzelo, kodwa ikwangumsebenzi ofanelekileyo wokunceda umzimba kunye nengqondo yakho kubushushu behlobo. "I-Yoga ngexesha lemozulu efudumeleyo inenzuzo kakhulu kumzimba, xa kuthelekiswa neenyanga zasebusika," kusho uRyo Nonga, uMyaleli weQela eliPhezulu lokuSebenza kwiFitness First. Imozulu efudumeleyo ivumela ukuba i-vitamin D ifumaneke ngokwemvelo, njengoko le vithamini inceda ukuvuselela umzimba kunye nokugcina ukusebenza kakuhle komzimba kunye nempilo yentliziyo. Kwakhona kunokunceda ukukhulula izihlunu ezinokunyusa ukuguquguquka komzimba. Xa uziqhelanisa neyoga kwiinyanga zasehlotyeni, kubalulekile ukuba uhlale upholile, onokuthi uphunyezwe ngeentshukumo ezahlukeneyo zeyoga. "

URyo Nonga, uMhlohli woQeqesho lweQela eliPhezulu kwiFitness First, wabelana nathi ngezona ndlela zintlanu zibalaseleyo zeyoga ezinokuthi zincede ukuthumela amaza azolileyo ngenkqubo yemithambo-luvo kwaye uncede umzimba kwiinzame zawo zokuzilawula kwaye uhlale ulungile:

Umsebenzi wokubulisa inyanga Uluhlu lwee-asanas ezenziwa ngokulandelelana okuthile. Olu chungechunge lweentshukumo ludibanisa ukuphefumla kunye nokunyakaza kwaye lubeka umntu kwindawo yokucamngca.

Njengomsebenzi owaziwayo wokubulisa ilanga kwi-yoga, indawo nganye kulo msebenzi ihambelana nokuphefumla. Kodwa ngokungafaniyo nesibuliso selanga, esigxile ekufudumaliseni nasekuvuseleleni umzimba, isibuliso senyanga sinegalelo ekupholiseni nasekuthomalaliseni umzimba, kananjalo umthambo unendima enkulu ekuthomalaliseni ingqondo kunye nokwandisa ulwazi, oluluncedo xa amaqondo obushushu ephakamile kwaye nawe. ufuna ukuzola.

umva bend umthambo Ukuma okugobileyo kungabonakala kulucelomngeni, kwaye eyona nto inzima kukuchasana nendlela yendalo esiyishukumisa ngayo imizimba yethu. Singqiyama phambili ngelixa le pose ikusa kwicala elichaseneyo, kodwa inokwenziwa ngesikhundla sasemva.

Umthambo wokuma emagxalaba Lo msebenzi unceda ekwandiseni intamo kunye namagxa kwaye womeleza imilenze, izihlunu zangaphakathi zempundu, iingalo kunye nezihlunu zesisu. Ikwavuselela umsebenzi wezitho zesisu kunye ne-thyroid gland, inceda ukugaya kunye nokulawula amahomoni, kwaye iluncedo kwabo babandezeleka ngenxa yexhala, uxinzelelo kunye nokudakumba ukuya kwinqanaba eliphakathi.

Abo bahluphekayo naluphi na uhlobo lokulimala kwentamo kufuneka baqaphele xa beqhuba lo msebenzi, kwaye basebenzise i-bolster ezinikeleyo ukuxhasa amahlombe aphantsi kunye nokukhusela umlenze wesibeleko..

Phambili ukugoba umthambo ngelixa uhleli Inceda ukuzola nokuphumla kwaye inokunceda nokuthomalalisa uxinzelelo, ukuxhalaba, ukuphuthelwa, intloko ebuhlungu, kunye noxinzelelo oluphakathi.

Ngokomzimba, lo msebenzi unceda ngokuguquguquka komqolo, amagxa, kunye ne-hamstrings, ivuselela amalungu angaphakathi, kwaye inokuphucula ukugaya kunye nokunceda ukukhulula intlungu ngexesha lokuya esikhathini..

Indawo yokujija ngelixa ulele phantsi Inceda ukugudisa utshintsho ukusuka kwi-yang (ukuziqhelanisa) ukuya kwi-yin (imeko yokuphumla) okanye i-Shavasana. Lo ngumsebenzi opholisayo, ophefumla kade nonyango.