Zuva Renyika Dzese Yoga 2019: 10 Yoga Inobvisa Kubvisa Belly Fat

Mazita Akanakisa Evana

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Kushaikwa kwekurovedza muviri uye mararamiro ehupenyu, pamwe nezvimwe zvinhu zvakasiyana zvinobatsira mukusimudzira mafuta anoiswa mumuviri wako, kunyanya kutenderedza dumbu rako. Sechidzidzo chitsva, zvakaonekwa kuti mafuta akawandisa akatenderedza dumbu anoonekwa seanokuvadza pane kuva akawandisa. Mafuta edumbu anoonekwa seakasindimara zvekuti hazvisi nyore kuabvisa.

Zvidzidzo zvinoratidza kuti mafuta emudumbu anogona kuwedzera njodzi yerudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, sitiroko, BP uye kunyange gomarara. Kudzidzira iyo yoga yakaratidza kuve nzira inoshanda yekurasikirwa nemafuta ekuwedzera akatenderedza dumbu rako. Yoga ine simba rekunyatso kudzikisa huremu kubva kune zvimwe zvikamu zvemuviri uye inoonekwa senzira inoshanda kwazvo yekudzora mafuta emudumbu ^[1] .

Panyaya yeZuva repasi rose reYoga, 2019, ngatizivanei gumi rinoshanda iro rinoita iro rinogona kukubatsira kurasikirwa nemafuta edumbu.

Yoga Inobata Nekurasikirwa neBelly Fat

1. Bhujangasana kana mhungu

Iyo pose inowana zita rayo sezvo yakafanana nemhungu nguva pfupi isati yarwiswa. Iko kumira kunowanzo kurudzirwa kune vanhu vane zvirwere zvekufema. Inobatsira mukugadzira iyo abs yakasimba uye inobvisa dumbu mafuta. Zvinoitawo kuti muviri wepamusoro uve wakachinjika ^[piri] .

Nhanho 1: Rara pasi nedumbu rako uye chengeta makumbo ako aswedere pamwe chete uye zvigunwe zvakatsetseka pasi. Nhanho yechipiri: Isa zvanza zvako padivi pefudzi rako uye rega huma igare pasi.

Nhanho 3: Inhale zvakadzama uye simudza musoro wako kumusoro kunharaunda yegungwa. Edza kuona denga.

Nhanho 4: Chengetedza nzvimbo yacho kusvika pamasekondi makumi matanhatu. Inhale uye exhale zvakadzama mukati mese.

Nhanho 5: Dzokera kunzvimbo yepakutanga uchifema zvakadzama.

Nhanho 6: Dzokorora maitiro 3-5 nguva.

2. Tadasana kana gomo pose

Iyo inodziya-kumusoro, iyi yoga asana inoshanda mukuderedza mafuta emimba. Iyo inovandudza kutenderera kweropa, nokudaro ichibatsira muviri wako kupisa iwo mafuta akawandisa ^[3] .

Nhanho 1: Mira netsoka dzako uye uparadze zvitsitsinho zvako.

Nhanho 2: Musana unofanirwa kutwasuka uye maoko anofanira kunge ari kune rumwe rutivi rwemuviri.

Nhanho 3: Tora mweya wakadzika uye utambanudze musana.

Nhanho 4: Simudza chanza kumusoro kumusoro.

Nhanho 5: Simudza makumbo ako uye umire nezvigunwe.

Nhanho 6: Ita izvi kagumi.

3. Uttasana kana kumira kumberi kukotama

Iyi poindi inobatsira kutsimbirira dumbu uye iwe unokotama kumberi uko kunobatsira kudzikisa dumbu. Simba rakapihwa padumbu rako rinobatsira mukubvisa iwo asina basa mafuta ^[4] .

Nhanho 1: Chengetedza musana wako wakatwasuka uye utore kufema kwakadzika apo iwe unosimudza ruoko.

Nhanho 2: Bhendesa kumberi paunenge uchifema uye wosvika pasi nemaoko ako.

Nhanho 3: Paunenge uchibata pasi chengetedza zvanza zvako zvipararire.

Nhanho 4: Uyezve, bata zvigunwe zvako nezviziso zvemakumbo.

Nhanho 5: Gara panzvimbo yacho kweminiti uye dumbu rako rakapinda mukati.

Nhanho 6: Gare gare, fema kunze uye dzoka panzvimbo yakamira.

Nhanho 7: Dzokorora izvi kagumi.

4. Paschimottanasana kana kugara kumberi kukotama

Iyi positi inosimudzira pakati penzvimbo yezuva (tsinga dzetsitsi netsitsi pagomba remudumbu) uye nekudaro kubatsira kuburitsa dumbu rako. Kunze kwaizvozvo, iyo yoga asana inobatsira kugadzirisa kusagadzikana kwekugaya futi ^[5] .

Nhanho 1: Gara wakananga makumbo ako akatambanudzwa kumberi.

Nhanho 2: Chengetedza musana wako wakamira, femera mukati uye tambanudza maoko ako pamusoro pemusoro wako usina kukotamisa magokora ako.

Nhanho 3: Zvishoma nezvishoma kukotama uye kubata tsoka dzako.

Nhanho 4: Femera mukati uye bata mudumbu rako mukati uye edza kuchengetedza chinzvimbo kwemasekondi 60-90.

Nhanho 5: Chengetedza musoro wako wakakotama pasi uye ufeme kunze.

Nhanho 6: Dzokorora izvi kagumi.

5. Naukasaan kana chikepe pose

Imwe yeiyo yoga inoshanda yoga inokonzeresa kubvisa mafuta emudumbu, chikepe chinoisa zvibvumirano mumhasuru yako yemudumbu uye chinobatsira kuburitsa abs yako futi ^[6] .

Nhanho 1: Gara makumbo ako akatambanudzwa kumberi.

Nhanho 2: Chengetedza musana wako wakananga.

Nhanho 3: Tora mweya wakadzika mukati uye exhale, uku uchisimudza musoro wako, chipfuva, uye makumbo kubva pasi.

Nhanho 4: Bata chinzvimbo chemasekondi 30-60, uchiri kufema zvakajairika.

Nhanho 5: Inhale, uye wozofema zvakanyanya, zvishoma nezvishoma zorora uye dzokera kunzvimbo yako yekutanga.

Nhanho 6: Dzokorora izvi ka10.

6. Pavanamuktasana kana mhepo-kurerutsa pose

Imwe yeiyo yakanakisa yoga inokonzeresa kupatirwa uye gasi, mweya unodzikisira pose unoita ruramisiro kuzita rayo. Yakanakira kudzora bloat uye kudzikisa gasi, iyo pose inobatsira inokurudzira iyo colon, dumbu ura, uye mudumbu. Sezvo mabvi ako achimanikidza padumbu rako, chinzvimbo chinogona kubatsira kusimudzira kupisa kwemuviri wedumbu ^[7] .

Nhanho 1: Rara wakarara kumusana nemakumbo ese akatambanudzwa akananga pamberi pako.

Nhanho 2: Zvishoma nezvishoma uunze ibvi rerudyi kumusoro muchipfuva chako uye ubate nemaoko maviri kwemakumi maviri ekufema (2 maminetsi).

Nhanho 3: Wapedza, chinja kune rimwe divi.

Nhanho 4: Dzokorora izvi kweinenge 7-10 nguva, uchisiya 15-yechipiri chinguva.

7. Dhanurasana kana uta pose

Iyo zvakare inonzi seuta uta, inobatsira kuburitsa dumbu rako uye kubatsira kutambanudza dumbu rako, musana, zvidya, maoko uye chipfuva. Kugara uchidzidzira iyo poso kunogona kunyatso kukubatsira iwe mukurasikirwa nemafuta emimba, sezvo ichishandisa huwandu hwakanaka hwekumanikidza pane ako ab mhasuru ^[6] .

Nhanho 1: Rara wakarara padumbu rako.

Nhanho 2: Simudza makumbo ako neshure uye tora maoko ako kuseri kwenzeve dzako.

Nhanho 3: Zvino bata zvigunwe zvako nemaoko ako.

Nhanho 4: Tsigira uremu hwemuviri wako nedumbu rako.

Nhanho 5: Paunenge uchifemera mukati zvakanyanya, edza kusimudza mabvi ako kumusoro.

Nhanho 6: Bata chimiro chemasekondi gumi nemashanu kusvika makumi matatu, uchiri kufema zvakanaka.

Nhanho 7: Exhale uye zvishoma nezvishoma zorora, uchitambanudza muviri wako.

8. Chaturanga dandasana kana pasi rakadzika

Paunenge uchiita izvi, iwe unoshandura muviri wako kuita puranga. Inobatsira kusimbisa uye kurira maoko, maoko, mhasuru dzemudumbu, musimboti, uye kudzika kumashure, nekudaro kubvisa iwo mafuta asingadiwe akaiswa padumbu rako ^[7] .

Nhanho 1: Rara pasi pasi.

Nhanho 2: Zvishoma nezvishoma simudza maoko ako nezvigunwe, uchifema zvishoma nezvishoma.

Nhanho 3: Paunenge uchifema, dzikisa muviri wako pasi muhafu yekusundira-kumusoro, kuitira kuti iwo ekumusoro maoko afanane nepasi.

Nhanho 4: Edza kubata chinzvimbo kwemasekondi 10-15.

9. Pranayama

Chimiro chekufema maekisesaizi, akateedzana ekufema maekisesaizi anogona kubatsira ako ab mhasuru kuwana toni

Nhanho 1: Gara munzvimbo ye lotus musana wako wakananga.

Nhanho 2: Kufemera mukati kubva mudumbu rako uye mweya zvishoma nezvishoma.

Nhanho 3: Dzokorora kubva ku15-20 nguva.

10. Surya namaskar kana kukwazisa zuva

Kudzidzira iyi positi kunobatsira kurovedza muviri ingangoita yega nhengo yemuviri wako. Kune gumi nemaviri nzvimbo dzakasiyana mu surya namaskar iyo inosanganisira akawanda kumberi uye kumashure anotambanudza, ayo anogona kubatsira mukuderedza iwo mamwe mafuta akakomberedza dumbu rako. ^[8] .

1. [1]Bernstein, A. M., Bar, J., Ehrman, J. P., Golubic, M., & Roizen, M.F (2014). Yoga mune manejimendi yekuwedzeredza uye kufutisa. American Journal yeLifestyle Mishonga, 8 (1), 33-41.
2. [piri]Mueller, D. (2002). Yoga kurapa ACSMS Hutano Kusimba J, 6 (1), 18-24.
3. [3]Zerf, M., Atouti, N., & Ben, F. A. (2017). Abdominal kufutisa uye kusangana kwavo pamwe nemuviri wese: kugoverwa kwemafuta uye kuumbwa. Nyaya yeAlgeria kuyaruka murume wechikoro chesekondari vadzidzi Dzidzo yemuviri yevadzidzi, 21 (3), 146-151.
4. [4]Gailey, J. A. (2015). Kushandura girazi rinotarisa: Mafuta emadzimai ekupa simba pabonde kuburikidza nekugamuchirwa kwemuviri. Bonde remafuta: Mafambiro matsva murondedzero nekuratidzira, 51-66.
5. [5]Stanley, J. (2017) .Yese Muviri Yoga: Rega Kuenda Kwekutya, Enda Kumubhedha, Ida Wako Muviri. Kushanda Kwevashandi.
6. [6]Swartz, JM, & Wright, YL (2015) .Uchenjeri hwemahormone bioidentical mukuguma kuenda kumwedzi, kupera kwemwedzi, uye premenopause: Maitiro ekuenzanisa estrogen, progesterone, testosterone, kukura kwehomoni kuporesa insulin, adrenals, thyroid kurasikirwa nedumbu mafuta (Vol. 7) . Lulu. Com.
7. [7]Tate, A. (2016). Iyengar Yoga yeUmai: Kudzidzisa Shanduko muNzvimbo Isina Ruzivo Yekudzidza Mamiriro Matsva Ekudzidzisa uye Kudzidza, 2016 (147), 97-106.
8. [8]Kiecolt-Glaser, J. K., Christian, L., Preston, H., Houts, C. R., Malarkey, W. B., Emery, C. F., & Glaser, R. (2010). Kushungurudzika, kuzvimba, uye iyoga maitiro.Psychosomatic mushonga, 72 (2), 113.
9. [9]Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Mhedzisiro yeyoga kurovedza muviri pane serum adiponectin uye metabolic syndrome zvinhu mune vakafutisa postmenopausal vakadzi.
10. [10]Cramer, H., Thoms, M. S., Anheyer, D., Lauche, R., & Dobos, G. (2016). Yoga mune vakadzi vane dumbu kufutisa - ongororo inodzorwa kutongwa.Deutsches Ärzteblatt International, 113 (39), 645.

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