Isisu sifakwe ohlwini lwezinkinga eziningi zomzimba wesifazane. Ukuqeda amafutha nama-wrinkle kule ndawo kunzima, futhi inqubo yinde. Ukuphumelela ukulahlekelwa isisindo esiswini yi-yoga. I- asanas elula iyatholakala kwabaningi, futhi okubaluleke kakhulu, ingenziwa nganoma isiphi isikhathi nanoma iyiphi indawo. Kubalulekile hhayi nje ukugcina inqubo, kodwa ukuqapha ukuphefumula nokulawula isimo sakho sengqondo.
Yoga for isisindo ukulahlekelwa belly
Okokuqala, ake sicabangele izinzuzo zalesi siqondiso sezemidlalo. Yoga kusiza ukusheshisa umzimba, futhi ucwaningo olwenziwa ososayensi baseMelika luye lwabonisa ukuthi ukuvivinya umzimba njalo kunganciphisa umthamo wesisu. Ngenxa yalokhu, inani lokudliwa lidlula futhi inqubo yokulahlekelwa isisindo iqala. Ukuphefumula okulungile kukuvumela ukuthi ugcwalise igazi nge-oksijeni, esakazeka kuwo wonke umzimba.
Ukuze usebenzise i-yoga isisindo sokuphuza kwesisu nesinezi wanikeza umphumela, kufanele ulandele imithetho ethile:
- Isifundo kufanele sigcine okungenani imizuzu engama-40, isigamu sokuqeqesha kufanele sibe namandla, okungukuthi, iziphakamiso zidluliselwa ngaphandle kokuphazanyiswa.
- Yenza ubhanana kuphela endaweni eqinile nezinga. Kubalulekile ukwenza konke kancane kancane, ukuzwa imisipha isebenza. Okokuqala, hlola inqubo, bese ukwandisa isikhathi. Ukuthola ku-pose ngayinye isikhathi - isilinganiso semizuzwana engu-15-20.
- Ngesikhathi kuqhutshwa ukukhubazeka kwe-yoga kwe-tummy tuck, akumele kube khona ukuzwa okungajabulisi, njengoba lokhu kubonisa ukulayisha ngokweqile noma ukungagcini kwendlela.
- Yenza i-aspana idinga kuphela esiswini esingenalutho, ngaphandle kwalokho ukuvela kwemizwa emibi ayikwazi ukugwema.
Qala ukwenza inkimbinkimbi ngokufudumala, okumele kuqala kuqondiswe ekuthuthukiseni kwamalungu. Ngaphezu kwalokho, kusiza ukufudumala imisipha.
Ama-Yoga umzimba we-fat burning on the stomach:
- Paripurna Navasana . Hlala emagodini, uguqa ngamadolo bese ubeka izinyawo zakho phansi. Hamba emuva emuva kwakho, cishe ama-degrees angu-60, futhi uhlale uqondile. Phakamisa imilenze eqondile ekhoneni elifanayo futhi ugcine ibhalansi, welula izingalo zakho phambili ngokufanayo phansi, efaka izintende zakho ezinyaweni zakho. Bamba i-pose imizuzwana engu-30.
- Uttanasana . Vuka ngokuqondile, ubeke izinyawo zakho ndawonye. Hamba phambili, ulandele ezinxenyeni ze-hip. Ngesikhathi esifanayo, ingemuva kufanele ikhululeke. Phindza izandla zakho, ugcizelele iminwe okufanele ikhonjiswe phambili. Phindela emuva ngisho nakakhulu. Ukuphefumulela ngokushelelayo nangokujulile. Bamba i-pos for 1 minute.
- I-Ardha Navasana . Zibeke phansi phansi, ubeke imilenze yakho phambili. Phindela emuva ukuze amahlombe nesifuba sisesisindo. Kubalulekile ukugcina iminyango igxiliwe phansi. Phakamisa imilenze yakho nge-degrees ezingama-30 bese ulula izandla zakho emilenzeni yakho, ukhomba izintende zakho ngaphakathi. Ku-yoga, kubalulekile ukudonsa esiswini ukuze umshini ucindezeleke. Bamba i-pose kuqala imizuzwana engu-5-10, bese kancane kancane ukwandisa isikhathi kumaminithi amathathu. nokuningi.
- Bhujangasana . Lokhu okuthunyelwe kunegama lesibili - i-pose ye-cobra. Zibeke phansi phansi esiswini sakho bese ubeke izandla zakho ngaphansi kwamahlombe akho. Ukunciphisa umzimba, kancane kancane uphakamise umzimba, ubeke emhlane ophansi. Izandla kufanele zihlale ziboshwe kancane emaceleni. Ngemuva kwalokhu, thatha ukuphefumula okubili futhi uphume futhi uphakamise, uguqe ngisho nangaphezulu futhi uqonde ngokuphelele izingalo zakho. Ekugcineni, kubalulekile ukugoba ngokujulile esifundeni se-thoracic bese ulula intamo. Ukuhlanzeka kumele kube yizintambo.
Ekugcineni, ukuphumula umzimba wonke, kunconywa ukuba ulale emhlane wakho, ukusabalalisa imilenze yakho kanye nezandla ezinhlangothini. Kubalulekile ukuphumula yonke imisipha yomzimba kusukela emqhele kuya ezinzwaneni. Ulapha kule ndawo imizuzu engu-20. hhayi ukubamba umoya wakhe.