Ungalonyusa njani inani leeKhalori eziTshisiweyo ngexesha loQeqesho lweYoga

Umzobo womfazi omncinci weyoga oziqhelanisa neyoga, enxibe iimpahla zemidlalo, istudiyo esimhlophe, imilo yevili (ujoliso olukhethiweyo) ulwandleImifanekiso kaGetty

Uninzi lubhala i-yoga njengomsebenzi 'olula'. Emva kwayo yonke loo nto, ukolula kunokukufaka ekuphumleni, Ingqondo yokucamngca , kodwa ayizukunyibilika ncam amanqatha — okanye kunjalo? Inyaniso inokukumangalisa.

ezona zixhobo zokuhlamba zihle kakhulu

'IYoga ngamalungu alinganayo amandla, ukuba bhetyebhetye, ukulungelelana, kunye nokunyamezela,' utsho UMandy Ingber , Umyaleli odumileyo weyoga, umbhali we Yogalosophy yamandla angaphakathi . Uqikelela ukuba i-yoga inokukhanyisa itotshi naphi na ukusuka kwi-180 ukuya kwi-600 yeekhalori ngeyure, uqaphele ukuba kukho uluhlu olukhulu kuba zininzi kakhulu iintlobo zeyoga ezo ziyahluka ukusuka ekuhambeni okungapheliyo ukuya kwinqanaba elincinci, lokubuyisela ngakumbi.



Ngelixa uhlala utshisa iikhalori ezininzi kwi-Bikram okanye kwi-Vinyasa kunokuba unokubuyisela kwimeko yesiqhelo, i-yoga ethile ithi wena (okanye umhlohli wakho) ukhethe umcimbi kakhulu, nawo. Ngaba ujonge ukuthatha umdlalo wakho weyoga uye kwinqanaba elilandelayo? Qinisekisa ukuba ezi ziphumo zi-7 zihlala ziyinxalenye yesiqhelo sokwenza kwakho.

iifizkes / shutterstock

Esi sithuba sitshisa iikhalori ze-mega kuba sifuna amaqela amakhulu emisipha ukuba abandakanyeke, kubandakanya ukungabikho kwakho, amagxa, kunye nokuqaqamba, ngelixa unyanzela umzimba wakho ukuba umelane nomxhuzulane. Ungalinyusa ikhalori ngokutshisa ngakumbi ngokwahluka njengokuphakamisa inyawo elinye intshi okanye ezimbini emethini, utshilo u-Ingber. Okukhona uhlala ithuba elide — ukusuka kwimizuzwana engama-30 ukuya kwimizuzu emihlanu — kokukhona usitsha iikhalori ezingakumbi.

Kwenziwa kanjani: Ngena kwisithuba setafile ngokutyala izandla zomgama wamagxa phambi kwakho. Qiniseka ukuba amagxa akho athe ngqo ezihlahleni zakho, emva koko tsiba iinyawo zakho umva kwaye uzinzise iinzwane zakho phantsi. Cinezela ubuqaqawuli bakho kunye nesiseko kwaye uqiniseke ukuba zihlala ziphakanyisiwe ukuze umzimba wakho wenze umgca othe ngqo ukusuka entlokweni yakho ukuya ezinyaweni. Gcina intamo yakho kwindawo yokungathathi hlangothi ngokujonga kwindawo esemgangathweni phambi kwakho. Gcina ezintathu ukuphefumla.



Sihlalo Umfazi omncinci onomdla kwezemidlalo oziqhelanisa neyoga, esenza uqeqesho lukaSihlalo UmzimbaImifanekiso kaGetty

Ukwenza oku kushukuma, kufuneka uvuselele ezona zihlunu zikhulu emzimbeni — iiglit —ezitshisa ngokuzenzekelayo iikhalori ezininzi, utshilo uKristin Lewis, umhlohli Isifundo seY7 kwisiXeko saseNew York. Usihlalo weposi ukhuselekile kwaye kulula ukuba yenziwe yiyogis yonke, uyongeza.

Kwenziwa kanjani: Qala ngokuma kwintaba yeenyawo kunye neenyawo zakho kunye nezandla zakho emacaleni akho. Emva koko, bhinqa amadolo uze uthumele iinqumlo zakho ukuze amathanga akho afane nomgangatho, ucinezele izithende zakho phantsi ukuze uhlale uzinzile. Amadolo akho kufuneka ahambe phezu kweenzwane zakho kwaye i-torso yakho kufuneka ibe nokuhamba phambili. Cofa amagxa akho ezantsi nasemva uze uphakamise iingalo zakho ngaphezulu kwentloko yakho.

chaturanga Dandasana Urdhva mukha svanasana. Ukuziqhelanisa nebhinqa elihle leyoga dangrytskuImifanekiso kaGetty

Olu lungelelwaniso lweyoga yeklasikhi ngokufana nokubamba indawo esezantsi yokutyhala, kwaye xa yenziwe kakuhle, ifuna ukuba ubandakanye uninzi lwamaqela akho aphambili emisipha. 'Isiseko sakho kufuneka singene kwisivumelwano, imilenze yakho ibandakanyeke, neengalo zakho zisebenza ukugcina i-90-degree angle engqinibeni, utshilo uLewis. Kunzima kakhulu kwaye kunyanzela nezona ngcali zihambele phambili ukuba zikhumbule kwaye zihambe ngolawulo. '



Kwenziwa kanjani: Ngena kwindawo yeplanga kwimethi yeyoga ukuze amagxa akho abe ngaphezulu ngokuthe ngqo kwezihlahla zakho. Cothisa umzimba wakho kancinci emethini, ukuhambisa ubunzima bakho bomzimba ngaphambili kwiplanki ukutsala umzimba wakho ophezulu. Gcina amathanga akho ephakanyisiwe kwaye kude nomgangatho. Musa ukunamathela kwi-butt yakho phezulu okanye uvumele amagxa akho abe phantsi kuneengqiniba zakho. Ncamathisela izihlunu zakho zangasemva emagxeni egxalaba, emva koko ugobe iingqiniba zakho kwaye uziwange kufutshane neembambo zakho ezisezantsi. Yandisa umsila wakho kwaye ugcine intamo yakho inde. Le pos yaziwa njengenja ejonge phezulu.

Isondo Urdhva Dhanurasana unokuma UmzimbaImifanekiso kaGetty

Ivili yindawo enomdla, kwaye enye ekufuneka uyisebenzele ukuze ufudumale. Ifuna ingqalelo yokwakha kunye nokulungelelanisa, 'ivule' intliziyo, kwaye yolule umphambili wonke womzimba. U-Ingber uthi: 'Ukuma kwevili kubandakanya imilenze, iimpundu, amagxa kunye neengalo, kunye nentliziyo nemiphunga. Unganyusa izinga lokubetha kwentliziyo yakho xa usenza ivili kwigumbi elishushu emva kokufudumala ixesha elide.

Kwenziwa kanjani: Lala ngomqolo kumatshini weyoga. Gobisa amadolo akho kwaye ugcine iinyawo zakho zithi tyaba emgangathweni, i-hip-distance ngaphandle. Inch iinyawo zakho kufutshane neempundu zakho emethini. Gobela iingqiniba zakho kwaye uzise iintende zakho ngamagxa akho ngeminwe yakho ikhombe iinyawo zakho. Cinezela iintende zakho kunye neenyawo ezantsi emethini njengoko uphakamisa amagxa akho kunye nempundu phantsi. Zisa isithsaba sentloko yakho emethini kwaye uqiniseke ukuba iingqiniba zakho ziyafana. Emva koko, cinezela phezulu kwaye uphakamise intloko phantsi, ulungisa iingalo zakho.

Umgangatho ophezulu Umfazi omncinci wezemidlalo owenza umthambo weVirabhadrasana 1 UmzimbaImifanekiso kaGetty

Amathuba okuba uyibonile le ndawo ininzi yokusebenza okungafaniyo neyoga, kuba isebenza kuwo wonke umzimba (nangona ilunge kakhulu kwi-glutes kunye ne-quads). 'Imigca ephezulu nayo iyomeleza,' utsho uLewis. 'Kufuna ibhalansi njengoko uphakame kakhulu kwibhola yonyawo lwakho lwangasemva, kwaye nanini na xa usongeza ibhalansi kuyo nayiphi na imeko, umzimba wakho unyanzelekile ukuba usebenze nzima kwaye utshise iikhalori ezininzi.'

Kwenziwa kanjani: Yima emethini iinyawo zakho ziqhawuke umgama phakathi. Yiza kukuma ngaphambili, ukuze iminwe yakho ichukumise umgangatho. Emva koko, nyathela unyawo lwakho lwasekunene emva kwebhola yonyawo lwakho emethini. Gobela idolo lasekhohlo ukuze lenze i-angle ye-90-degree angle. Beka i-torso yakho ethangeni lakho lasekhohlo kwaye wandise njengoko uphakamisa umzimba wakho ophezulu kwaye uphakamise iingalo zakho ngaphezulu. Qiniseka ukuba ugcine umlenze wakho wasekunene uthe tye kwaye ucofe isithende sakho sasekunene emgangathweni. Emva kokubamba imiphefumlo emithathu ukuya kwemihlanu, phinda kwelinye icala.

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Imibuliso yelanga I-Yoga Ngaphakathi: Ukujongana nenja ezantsi UmzimbaImifanekiso kaGetty

Ngokwenyani uthotho lwe-12 lubambisene ngokudibeneyo, imibuliso yelanga yenza ukuba inkqubo ye-cardiovascular isebenze ngelixa ubandakanya i-abs, i-glutes, amathole, amagxa, i-biceps, amagxa kunye ne-triceps. 'Banika amandla, bomeleze kwaye bazolule izihlunu, bexuba ukuphefumla nentshukumo,' utsho u-Ingber. 'Inhales zihlala zikwindawo ebonakalayo kunye nokukhutshwa kwesivumelwano. Uthotho lweoksijini lwegazi kwaye lomeleza nemiphunga. '

Kwenziwa kanjani: Qala kwindawo yentaba kunye neenyawo zakho kunye. Phakamisa iingalo zakho ngaphezulu kwaye emva koko uye kuma ngaphambili ukugoba. Emva koko, ngena kwisiqingatha sokuma ngokugoba iingqiniba zakho kwaye utyhale isifuba sakho kude namathanga akho. Phakamisa i-sternum yakho phantsi. Ukusuka apha, yiya kwindawo ephezulu ngaphambi kokungena kwinja ejonge ezantsi. Emva koko, tshintshela kwindawo yeplanki kwaye ugqibe ngeChaturanga.

Ihlengethwa dolphin pose iifizkes / shutterstock

IDolphin iyafana nenja esezantsi, kodwa iingalo zakho zisemethini. 'Ndiyayithanda ihlengethwa kuba sisikhundla esomeleza umzimba — iingalo, undoqo nemilenze- kunye nokuyolula, kuba ivula amagxa nesifuba phezulu, utshilo uLewis. 'Ngaphandle kokuba neengalo zakho emethini zisebenzisa ii-triceps zakho, nazo.'

Kwenziwa kanjani: Ukusuka kwinja ejonge ezantsi, yiza neengalo zakho nezandla zakho phantsi phambi kwamadolo akho. Gcina umgama wamagxa ngokwahlukeneyo. Yandisa iingalo zakho kude neengqiniba zakho kwaye ucinezele kwizandla zakho zangaphakathi ukukunceda uzinze. Kunqande ukuvumela amagxa akho ukuba ahambe ngasemva kwengqiniba kwaye uwagcine emanqwabeni engqinibeni.

Ithoni. Yolula. Uxinzelelo uthintelo .

Eyona ndlela ilungileyo yokuthintela iYoga Yeyona ngqokelela yethu inkulu yeyoga routines! Ezi seti zediski ezi-3 zibonakalisa abafundisi bethu abona bathandwayo, zikukhokele kwinyathelo ngalinye lokukunceda womeleze umzimba wakho, ukonyuse imood yakho, unciphise iintlungu, kunye nokunye.

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