Mafuta anounganirwa mune dzimwe nzvimbo dzemuviri anogona kunge akaoma makuki, uye kana iwe uchitsvaga kuti uite slimmer kutenderedza dumbu rako, chinhu chega chekuita ndechekuita maekisesaizi nguva dzose pasina kunetseka pamusoro payo. Uye chii chinokodzera bhiri racho zvakakwana? Yoga kuderedza mafuta edumbu !
Kudzidzira yoga nguva dzose kunogona kupa akati wandei mabhenefiti ehutano kwete emuviri chete, asi nepfungwa nemweya zvakare. Kunze kwekuwedzera kuchinjika uye kuvandudza simba remhasuru uye toni, mamwe yoga asanas anogona kubatsira kupisa mafuta zvinobudirira .
Tarisa izvi yoga asanas !
Poshi. Cobra Pose kana Bhujangasana
piri. Boat Pose kana Navasana
3. Mabvi kuChest Pose kana Apanasana
Four. Chair Pose kana Utkatasana
5. Warrior Pose kana Virabhadrasana
6. Plank Pose kana Kumbhakasana
7. Kudzika Imbwa Pose kana Adho Mukha Svanasana
8. FAQs: Yoga Kuderedza Belly Fat
Cobra Pose kana Bhujangasana
Kunze kwaizvozvo kubatsira kuderedza mudumbu mafuta , pozi yemhungu inorapawo zvirwere zvekugayiwa senge kusvira. Iyi asana yakanyanya kunaka kune vanhu kurwadziwa nemusana uye zvirwere zvekufema.
Kuti uite iyi asana, rara pasi nedumbu rako nehuma pasi uye zvanza pasi pemapfudzi. Uchishandisa musana uye mhasuru dzedumbu, simudza muviri wako kubva pasi zvishoma nezvishoma paunenge uchifema. Rongedza maoko ako uchichengeta mapendekete akadzvanywa kumusana wako. Tambanudza mutsipa wako uchitarisa padenga. Simudza chiuno chako kubva pasi nemasentimita mashoma. Bata nzvimbo iyi kwemasekonzi 15-30; exhale uye dzokera kunzvimbo yekutanga.
Zano: Dzidzira iyo cobra pose yoga kuti kuderedza mudumbu mafuta kana uine zvirwere zvekufema uye kurwadziwa shure.
Boat Pose kana Navasana
Iyo navasana chiitiko chakakurumbira chinosimbisa mhasuru dzemudumbu uye inobatsira kukudziridza matanhatu-pack abs . Kurovedzera muviri kwakaoma hazvo, saka kana uri wekutanga, tanga nezvakareruka wozozvitora gare gare.
Kudzidzira, tanga nekugara pasi. Chengeta makumbo akananga pamberi pako nemabvi akakotama. Renda kumashure zvishoma paunenge uchisimudza zvishoma nezvishoma makumbo ako mudenga. Tambanudza yako maoko pamberi pako pakureba kwepfudzi. Batanidza tsandanyama dzako dzemudumbu uye unzwe musana wako uchitambanudzwa. Bata kumira uku kwenguva yakareba sezvaunokwanisa. Dzokera kunzvimbo yekutanga, uye zorora kwemamwe masekonzi usati wadzokorora.
Zano: Kufambira mberi kune iyi yoga kuderedza mafuta emudumbu kana wapedza maekisesaizi ari nyore .
Mabvi kuChest Pose kana Apanasana
The apanasana yoga pose inopa zororo kubva kumarwadzo ekutevera uye kuputika pamwe nekubatsira mukunyungudusa mafuta kumativi edumbu uye kuzasi. Ichi chiitwa chinogadzirawo kuyerera kwesimba richidzika, kunokurudzira kugayiwa uye kukurudzira kufamba ura kune hutano.
Kuti utange, rara pasi nemusana wako uye inhale zvakadzika. Dhonza mabvi ako kusvika pachipfuva chako uchifemera mweya. Chengeta mapendekete akadzika akananga muchiuno. Chiso chako ngachigare chakabatana nechepakati pemuviri wako woisa chirebvu pasi. Bata iyi pose kwemasekonzi 10-15 kana kusvika kufema kunova kusununguka . Fambisa mabvi kudivi zvishoma nezvishoma uye wedzera kutambanudza zvakanyanya sezvaunokwanisa. Dzokera kunzvimbo yekutanga paunenge uchibudisa mweya. Zorora kweminiti uye dzokorora, uchiita asana zvishoma katanhatu.
Zano: Dzidzira apanasana yoga kuderedza dumbu mafuta uye kubvisa marwadzo ekutevera uye kuputika.
Chair Pose kana Utkatasana
Uku ndiko kumira yoga posture iyo inobatsira kukurudzira kutenderera uye metabolic masisitimu, nekudaro kubatsira kurasikirwa kwemafuta . Chigaro chechigaro chinobatsira kurira muviri wese, kunyanya kushanda mahudyu, zvidya, uye matako.
Mira netsoka dzako dzakaparadzana zvishoma. Femerera uye simudza maoko akatwasanuka kumusoro nemaoko akatarisa mukati uye ne triceps pedyo nenzeve. Exhale uye pfugama mabvi uchisundidzira butt kumashure; zvidzike zvishoma nezvishoma wakananga pasi sezvawaizoita kana wakagara pachigaro. Itai kuti torso isendeke yakasikwa mberi pamusoro pezvidya. Chengeta mapepa pasi uye kumashure. Ramba uchifemera pamusoro uye uchifemesa zvakadzika. Bata nzvimbo yekufema kushanu uye dzokera kunzvimbo yekutanga.
Kuti izvi zviome, bata nzvimbo uye maoko ezasi kusvika pachifuva pamwero paunenge uchidzikisa makumbo ako pane kuachengeta akatwasuka kumusoro. Unganidza maoko pamwechete sekunge akabatanidzwa mumunamato, uye momonya muviri wepamusoro wakananga kurudyi, uchiunza gokora rekuruboshwe kuti rizorore pachidya chekurudyi. Kuchengeta iyo abs yakasimba, enderera kufemereka nekufemesa zvakadzika . Bata nzvimbo yekufema kushanu; inhale uye dzokera kuti utange nekugadzirisa mabvi. Dzokorora paunenge uchishandura mativi.
Zano: Kufambira mberi kune chigaro chakaoma chinomira zvishoma nezvishoma kuti ushande ako obliques, mapfudzi, uye epamusoro musana tsandanyama.
Warrior Pose kana Virabhadrasana
Dzivisa kudzidzira iyi yoga kana iwe uine chero zvirwere zvemusana , mamiriro emwoyo kana high blood pressure, kana kurwadziwa kwemabvi sezvo iri basa rakaoma.
Pachivanhu kune 3 kusiyana kweVirabhadrasana . Chekutanga, tanga nekumira wakatwasuka nemakumbo mana kusvika kumashanu. Simudza maoko pamusoro pemusoro wako uye ubatanidze zvanza. Paunenge uchifemera kunze, shandura tsoka yekurudyi 90 degree kunze; tendeuka rutsoka rworuboshwe 45-60 madhigirii mukati, kurudyi. Chengetedza chitsitsinho chekurudyi chakabatana nechekuruboshwe vhiri arch. Tevere, tenderedza torso kurudyi uchichengeta maoko akatwasuka. Paunenge uchifemesa, pfugama ibvi rako rekurudyi uchiunza chidya chakafanana uye shin perpendicular pasi. Chengetedza gumbo rekuruboshwe rakatambanudzwa uye ibvi rakasimbiswa mukati mese. Kotama chiso kumashure kuti utarise zvanza zvakabatana. Bata nzvimbo yacho kweanenge 10-30 seconds, kutora nguva refu, kufema kwakadzika. Dzokera kunzvimbo yekutanga uye dzokorora matanho kune rimwe divi.
Zano: Dzivisa kubata pose kwenguva yakareba kana iwe unogona kupedzisira uchinetseka kana kukuvadza tsandanyama .
Plank Pose kana Kumbhakasana
Iyi ndiyo yakanyanya kupfava inoshanda yoga kuderedza dumbu mafuta sezvainotarisisa pahwaro. Inosimbisa uye toni iyo abs, pamwe chete nemaoko, musana, mapendekete, zvidya, uye matako.
Kutanga, rara pasi nedumbu rako nemaoko ako pedyo nechiso chako uye tsoka dzakakotama zvokuti zvigunwe zviri kusunda pasi. Simudza muviri nekusaidzira maoko kubva pasi. Makumbo anofanira kunge akatwasuka uye mawoko akananga pasi pemapfudzi. Fema zvakaenzana; tambanudza zvigunwe uye tsikirira pasi maoko ako nemaoko, kuchengetedza chipfuva kubva pakudonha. Ramba wakatarisa pakati pemaoko ako. Tambanudza kuseri kwemutsipa wako uye dhonza tsandanyama dzedumbu dzakananga kumusana. Bata zvigunwe wodzokera kumashure netsoka dzako, uchigadzirisa muviri nemusoro. Rangarira kuchengeta zvidya zvakasimudzwa. Bata nzvimbo iyi paunenge uchifema kashanu.
Zano: Kana iwe uchidzidzira iyi asana ye kuvaka simba uye simba , bata kumira kusvika kumaminitsi mashanu.
Kudzika Imbwa Pose kana Adho Mukha Svanasana
Kubata iyi positi inobatika pakati pepakati yako, ichiiita a huru yoga kuderedza dumbu mafuta , uye kusimbisa uye inzwi matumbu.
Enda pamaoko ako nemabvi, uchiisa mabvi zvakananga pasi pehudyu uye maoko zvishoma mberi kwemapfudzi. Tambanudza zvanza nezvigunwe, uye chengeta zvigunwe zvakatenderedza pasi. Sezvaunofema, ramba wakakotama mabvi zvishoma uye usimudze kubva pasi. Rebesa tailbone woidzvanya zvishoma wakananga ku pubis. Sundidzira zvidya kumashure uye tambanudza zvitsitsinho wakananga pasi. Ronzai mabvi asi musaavhare. Simbisa zvidya zvekunze nemaoko ekunze, uye dzvanya zvanza zvine simba pasi. Chengeta mapendekete akasimba uye anoakwevera akananga kumuswe. Chengeta musoro wako pakati pemaoko epamusoro. Bata iyi posi kweminiti imwe kusvika matatu; femera wokotamisa mabvi pasi wouya kuzozorora muchimiro cheMwana.
Zano: Ichi chinhu chikuru kurovedza muviri kupa simba .
FAQs: Yoga Kuderedza Belly Fat
Q. Kangani pandinofanira kuita maekisesaizi eyoga?
TO. Kudzidzira yoga kunyangwe kweawa pasvondo kunokupa mubayiro nemabhenefiti. Kana iwe ukakwanisa kupa nguva yakawanda ku yoga, iwe zvechokwadi uchakohwa mibairo yakawanda. Kana iwe uri wekutanga, tanga nekashoma pasvondo, uchidzidzira kwemaminetsi makumi maviri kusvika paawa imwe neimwe. Enderera mberi kusvika awa nehafu nguva imwe neimwe sezvaunofambira mberi.
Q. Ndezvipi mhando yoga?
TO. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, Bikram Yoga , Jivamukti Yoga, Power Yoga, Sivananda Yoga, uye Yin Yoga ndivo mhando dzakasiyana dzeyoga . Sarudza chimiro chaunonzwa wakasununguka nacho uye chinopa bhenefiti yakanyanya kupfungwa dzako, muviri wako uye mweya wako.
