Yoga , nzira yekare yekugara yakagadzikana, yave iripo kwemazana emakore muIndia, asi yakagadzira kutsamwa makore mashomanana apfuura apo vekuMadokero vakaziva kukosha kwayo uye kubatsirwa. Iwe unogona kuwana ma studio eyoga kwese kuMadokero, uye nekuda kwemukurumbira wayo, India zvakare yakamuka kune mabhenefiti ayo. Ikozvino, akawanda makirasi eyoga akabuda uye akawanda ejimu anopawo yoga. Kana iwe uri kunetseka kuderedza uremu, unogona kuisa iyo yoga mune yako yekusimba regimen uye woona mhedzisiro munguva pfupi. Nyanzvi yeyoga Danielle Collins anonyora mamwe maitiro eyoga anogona kushanda zvinoshamisa pakuderedza uremu. Heano maitiro ekuzviita kuti usvike kune yako uremu zvinangwa. Aya maitiro akanyanya kunanga kune mafuta edumbu inova imwe yenzvimbo dzakaomesesa kubvisa uremu kubva.
Static tiger pose
Ichi chiitwa chinovaka simba repakati izvo zvakakosha kuti zvikubatsire kwete kungobvisa flab asiwo kusimbisa muviri wako. Kuti uite iyi pose, iva pamakumbo mana pane yoga mat uye simudza gumbo rimwe uye tambanudza ruoko rwakatarisana. Bata iyi Static Tiger Pose yekufema katatu kwakadzika. Dzosa ruoko negumbo panzvimbo yekutanga uye chinjanisa mativi, uchitambanudza rumwe ruoko negumbo rakatarisana, wakatarisa pasi wakananga kumeti kuchengetedza musana mumutsara uye kutora kufema kwakadzika katatu.
Kugara spinal twist
Kurasa flab kubva muchiuno uye mativi kana rudo mabatiro ako zvakare kunyengera. Iyi pose inocheka uye inotsanangura chiuno uku uchidzidzira musana. Gara munzvimbo yakayambuka gumbo. Uya nemaoko ako padivi pehudyu yako paunenge uchirebesa musana. Hunza ruoko rumwe kune rimwe ibvi rakatarisana, tenderedza musana uye utarise pamusoro pefudzi rimwe muSitting Spinal Twist. Inhale. Exhale uye dzokera kunzvimbo yekutanga. Chinjana mativi uye tenderera wotarisa pamusoro perimwe pfudzi. Inhale. Exhale kudzokera pakati.
Simudza uye twist crunch
Huya kune semi supine chinzvimbo, wakarara nemanhede. Tsoka dzakadzika pasi, chirebvu chakapinzwa muchipfuva, maoko ari pasi nedivi pako. Iyi nzvimbo inobvumira mhasuru dzekumashure kuti dzisununguke zvachose uye musana uuye mukurongeka kwakaringana. Tevere tichave tichipinda muLift uye Twist Crunch. Uku kuita kwePilates uye kwakanakira kucheka chiuno uye toning dumbu. Hunza maoko kuseri kwegotsi, simudza nekumonyorora muviri wepamusoro kune rimwe divi wounza gokora rakananga kumabvi akatarisana. Inhale uye udzikise musana wako pasi. Exhale, simudza uye twist wakananga kune rimwe divi, inhale dzokera kunzvimbo yekutanga.
Chengetedza kufamba uku kuenderere mberi uye iwe unogona kutanga kuimhanyisa zvishoma. Zvadaro tanga kutambanudza gumbo rimwe kunze sezvaunoenda. Ramba uchikweva tsandanyama dzezasi dzedumbu uye kufema zvakadzika. Rangarira kana uchifanira kuzorora chero nguva yaunokwanisa kuita uye kana uchinzwa wakasununguka nechiitwa uye uchida kuchimhanyisa zvishoma, unogona kuzviita futi. Kuti uenderere mberi, unogona kutanga kutora chitsitsinho chegumbo rakawedzerwa kusvika pasi. Izvi zvichashanda mhasuru dzezasi dzedumbu zvakanyanya saka zvichipa rutsigiro uye simba kuzasi musana. Tarisa kwemasekonzi makumi matatu akazara.
Plank
Tanga pamaoko ako nemabvi, uchidzosa mabvi zvishoma, isa zvigunwe pasi, simudza mabvi kubva pasi uye uuye kuPlank Pose. Dhonza tsandanyama dzedumbu rako mukati nemukati, uchifemera mukati nekudivi nekuseri kwembabvu. Chinangwa chekubata kwemasekonzi makumi matatu uye kuwedzera nguva zvishoma nezvishoma. Plank inobatsira chaizvo kusimbisa musimboti wako.
Maekisesaizi zana
Huya kune semi supine chinzvimbo cheThe Hundred Exercise. Ichi chiitiko chekare chinotsanangura mhasuru dzedumbu uye inosimudzira yakasimba uye ine hutano musana. Uya nemakumbo panzvimbo yetafura yepamusoro, hip-width apart. Simudza maoko kubva pasi uye simudza musoro mutsipa uye chipfuva kumusoro, chenjerera kuti usaomedze mutsipa asi kuti utore kunetsa mudumbu. Tanga kupuruzira maoko kumusoro nekudzika. Kana iwe uchida kufambisira mberi pose, wedzera makumbo kumusoro kudenga kana kugara panzvimbo yepamusoro yetafura kana uchida. Ramba uchikwevera tsandanyama dzedumbu kumusoro uye mukati. Vavarira kuenderera kwemasekonzi makumi mashanu.
Yoga yekudzidzira kuderedza uremu
Nepo zvechinyakare yoga iri kurovedza muviri kukuru kwemuviri wese, unogona zvakare kuyedza kunakidza maworkouts anosanganisa yoga nemamwe mafomu ekusimba kuti akubatsire kupisa macalorie akawanda. Heano mamwe acho aunogona kuedza kana iwe usingade iyo yechinyakare yoga.
Yogalates
Uku kurovedzera kunobatanidza yoga nePilates. Mafambiro acho ese ari pameti pamwe nekushandisa Pilates michina. Iwo maekisesaizi anosanganisa akanakisa ezvese uye anobatsira mukuzadzisa uremu zvibodzwa nekukurumidza nekupisa mamwe macalorie. Nehurombo, haugone kudzidzira yogalates kumba, unofanirwa kujoinha kirasi uko kune michina chaiyo iripo kuitira kuti iwe ugone kuita maekisesaizi pasi pekutariswa kwemurairidzi.
Simba yoga
Power yoga musanganiswa weakanyanya yoga mafambiro anoitwa muchiuno kuti uwedzere kurova kwemoyo wako uye kubatsira kupisa macalorie akawanda. Iyo yoga poses inoitwa kumashure-kumashure pasina kumira zvinova izvo zvinoita kuti simba yoga rive rinonakidza kurovedza muviri kunyanya kune avo vanofunga yechinyakare yoga inononoka-inofamba. Simba yoga ndeye cardio pamwe nekuzara kwemuviri kurovedza muviri panguva imwe chete.
Aerial yoga
Fungidzira uchimiswa patambo yesiririka mudenga uye uchidaidza kuti kurovedza muviri. Zvakanaka, zvingaite sezviri nyore asi yemhepo yoga inoda kudzidziswa kwakaringana uye yakakura musimboti uye simba reruoko. Mamiriro acho anoitwa nekushandisa tambo yesiririka sechipo. Vazhinji veBollywood celebs vakaedza izvi asi iyi ingangove imwe yekurovedza muviri iyo inotora nguva kugona nekuda kwekuoma kwayo.
Paddleboard yoga
Kana iwe uri mucheche wemvura, unofanirwa kupa paddleboard yoga kuedza. Rudzi urwu rwakakwana kuita toni yako abs uye zvakare kuvandudza simba remhasuru, ichikupa yakaonda chimiro mukuita. Chiitwa chinotanga newe uchiedza kudzikamisa iwe padhibhodhi usati watanga kuita iyo yoga poses. Kana uchinge wagona izvi, unogona kutanga nemabasic poses. Kunyangwe izvo zvinova zvinonetsa kuita sezvo bhodhi iri pamvura. Nenzira iyi, iwe unopisa mamwe macalorie.
Hot yoga
Fungidzira uchishanda mukamuri ine tembiricha inopfuura 45 degrees Celsius. Izvi ndizvo zvinoita hot yoga. Mamiriro akafanana seanoitwa mutsika yoga anoitwa, shanduko chete iri imba inopisa studio. Izvi zvinokubatsira kudikitira zvakanyanya uye zvinoita kuti kuita zvimiro zvive nyore sezvo muviri wako uchidziya zvakanaka. Nepo inopisa yoga yanga iri gakava rekuita, kune vanhu vanopika nazvo nanhasi. Paunenge uchiita izvi, unofanirwa kuchengeta zvimwe zvinhu mupfungwa kunyanya nezve mashandisiro ako emvura.
Kudya kwakakosha
Nepo kuwedzera yoga kumaitiro ako kwakanaka, izvo zvaunodya zvakakoshawo. Pasina kudya kwakakodzera, haugone kuwana mhedzisiro yakanaka sezvo muviri wako usingagone kushanda zvakanaka kunze kwekunge uine chikafu chakanaka. Naizvozvo, ita shuwa kuti unotevera kudya kune hutano pamwe chete neyako yoga tsika. Rega zvikafu zvisina kudya pamwe neapo neapo zuva rekubiridzira kamwe panguva, iva nechokwadi chekuti unodya nenguva uye uine chekudzora chikamu kuitira kuti urege kudyisa. Kudya kudiki, kazhinji kuri nani pane kudya kukuru katatu pazuva. Sanganisira girinhi, mhodzi, nzungu uye michero mukudya kwako kwezuva nezuva kuti uwane kudya kwakakwana uye simba. Kubika chikafu chako zvine hutano kwakakoshawo kuti kudya kunovaka muviri kuchengetedzwe.
Enda nenzira yeAyurveda
Ayurveda itsika yemakore 5000 kubva kuIndia uye inobatsira mukuwana hutano hwakakwana. Maererano neAyurveda, kana iwe uine hutano hwakakwana, mamwe mafuta anonyunguduka ari ega. Saka, tinokuunzira matipi mashanu kubva kuAyurveda ayo anozokubatsira mukuva neutano uye nekudaro, bvisa iwo mamwe kilos.
Rovedza muviri paunomuka
Wanga uchiziva here kuti nguva yakakodzera yekurovedza muviri iri pakati pa6 am na10 am? Izvi zvinodaro nekuti inguva iyo mvura nepasi zvinhu zvakakwirira mumhoteredzo. Izvi, kana zvabatanidzwa, zvinogadzira kutonhora, kunonoka uye inertia. Kuita maekisesaizi mangwanani kunopesana nehusimbe, kunounza kudziya kumuviri wako uye kunogadzirira pfungwa dzezuva idzva. Kuita 30-45 maminetsi ekurovedza muviri mangwanani kunobatsira mukupisa macalorie uye nekuchengeta iwe uri munzira.
Idya kudya kwako kukuru masikati
Maererano neAyurveda, 'iwe hausi izvo zvaunodya, asi izvo zvaunogaya'. Digestion ndiyo imwe yakakosha uye yakakosha poindi yeVedic tsika. Maererano neAyurveda, iwe unofanirwa kudya chikafu chako chikuru masikati. Nguva yemasikati ndipo apo moto wako wekugaya, unozivikanwa seagni, ndiwo wakasimba.
Kudya kwemanheru, sekutaura kunoita sainzi yemazuva ano, kunofanirwa kuve kwakareruka uye kunofanirwa kutorwa maawa maviri-matatu usati waenda kunorara. Saka, kana iwe uchida kurara na10 pm saka unofanirwa kudya chisvusvuro chako na7 pm uye ichangoburwa na8 pm. Kutevedzera tsika iyi kunopa muviri wako nguva yekumutsidzira uye kuzvibvisa uye kwete kungobatikana mukugaya chikafu. Kana uine kugaya kwakanaka, haugone kuchengetedza mafuta. Chirwere chekudya chine hutano inzira yakanaka yekuona kuti hausi kuisa huremu hwakawandisa.
Inwa mvura inopisa
Mvura inopisa yakafanana nemushonga wemashiripiti mutsika yeVedic. Zvitubu zvekunze zvakaita sekusvibiswa, kusarudzwa kwechikafu kwakashata, mishonga yezvipembenene uye zvikafu zvakagadzikiswa uye zvitubu zvemukati senge kushushikana, kutsamwa, kusagadzikana zvinotungamira mukuunganidzwa kwechepfu inozivikanwa seama, mumuviri. Iyi ama inonamira mumasikirwo uye inogona kunyungudutswa nemvura inopisa. Mari yauinayo haina kukosha asi kuwanda kwaunonwa kwakakosha. Edza uye unwa sips yemvura inopisa imwe neimwe hafu yeawa. Iwe unogona kuwedzera ginger kana mamwe mint mashizha matsva kuti uwane mamwe mabhenefiti kubva mairi. Saka, chinja kubva kumvura inotonhora kuenda kumvura inopisa uye iwe unogona kunge uchinzwa wakareruka uye uchitsva mukati mezuva rose.
Fungisisa
Iyo yekushushikana kwehomoni mumuviri inogona kuderedza kugona kwako kuderedza uremu uye kunyanya uremu hwedumbu. Kufungisisa inzira ine simba yekudzikisa nhanho yekushushikana uye kusagadzikana. Dzidzira kufungisisa zuva rega rega mangwanani uye uone mhedzisiro pachiuno chako uye muhupenyu hwako. Gara wakanyarara, zorora uye tarisa pakufema kwako kweinenge maminitsi makumi maviri zuva rega rega mushure mekunge wamuka. Kana iwe usingakwanise kugara wakanyarara kwenguva yakareba kudaro, edza uye shandisa maapplication anobatsira kudzikamisa tsinga dzako nemimhanzi inozorodza uye kuvhara maziso ako. Iwe uchanzwa uine rugare uye mazinga ako ekushushikana anodzika otomatiki.
Ita tsika yekurara
Madzitateguru edu ese aive neutano hwakanaka uye aine moyo sezvo vaive vakaisa mapatani ezvese uye izvo zvakare mune rhythm nemasikirwo. Nguva yavo yekurara yakatevera zuva ranyura. Asi nekugadzirwa kwemagetsi uyezve nekuchinja kwemararamiro, kwakatanga shanduko kubva kune zvakasikwa kuenda kune yakagadzirwa. Zvakakonzera kukanganisa kurara kwehutano uye nguva.
Vatsvakurudzi vakaratidza kuti kusarara zvakakwana ndicho chimwe chinhu chikuru chinokonzera uremu. Kwete chete kurara zvakakwana asi kurara mutsindo nezuva kwakakosha. Maererano neAyurveda, nguva yakanaka yekurara kana kubva 10 pm kusvika 6 am. Kuti uteedzere patani iyi, dzima maraiti ako nechidzitiro na9:30 pm kuitira kuti ugone kubatwa nehope na10 pm.
Nemaekisesaizi akakodzera, kudya uye maitiro, iwe ucharasikirwa uremu zvinobudirira. Yeuka, kuderedza uremu inzira inononoka, usatarisira mibairo mikuru munguva pfupi. Kune madyiro uye maekisesaizi anovimbisa zvakafanana asi nekufamba kwenguva, izvi hazvina kunaka kune hutano uye nechinguva chipfupi, iwe unozowana huremu hwese kumashure. Saka, iva nemoyo murefu uye udonhe kirogiramu imwe pavhiki nenzira ine utano.
Nezvipo kubva kuKriti Saraswat Satpathy
