Letsatsi la Machaba la Yoga 2019: Yoga e 10 e ka Felisa Mafura a Belly

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Ho hloka boikoetliso le bophelo ba sedimentary, hammoho le lintlha tse ling tse fapaneng li kenya letsoho ho nts'etsopele ea mafura 'meleng oa hau, haholo ho potoloha mpa. Ho latela phuputso e ncha, ho fumanoe hore mafura a mangata ho potoloha mpa a nkoa a le kotsi ho feta ho ba motenya haholo. Mafura a Belly a nkoa a le manganga hoo ho seng bonolo ho a felisa.

Liphuputso li senola hore mafura a mpeng a ka eketsa menyetla ea lefu la tsoekere la mofuta oa 2, lefu la pelo, stroke, khatello ea mali esita le mofetše. Ho ikoetlisa ka yoga ho ipakile e le mokhoa o atlehang oa ho lahleheloa ke mafura a mangata ho potoloha mpa ea hau. Yoga e na le matla a ho fokotsa boima ba 'mele ka ho khetheha likarolong tse itseng tsa' mele 'me e nkuoa e le mokhoa o sebetsang ka ho fetisisa oa ho fokotsa mafura a mpeng ^[1] .

Mabapi le Letsatsi la Machabeng la Yoga, 2019, a re tsebeng maemo a 10 a yoga a ka u thusang ho lahleheloa ke mafura a mpeng.

Yoga e Batla ho Lahleheloa ke Mafura a Belly

1. Pherekano ea Bhujangasana kapa ea masumu

Poso e rehelloa lebitso la eona ha e tšoana le masumu pejana e hlaseloa. Ke boemo boo hangata bo khothalletsoang batho ba nang le mafu a ho hema. E thusa ho etsa hore abs e be matla le ho tlosa mafura a mpa. E boetse e etsa hore mmele o kaholimo o tenyetsehe haholoanyane ^[pedi] .

Mohato oa 1: Robala ka mpeng 'me u boloke maoto a hau a le haufi' me menoana e otlolohile fatše. Hata 2: Beha liatla tsa hau ka lehetleng la hao 'me u lumelle hore phatla e lule fatše.

Mohato oa 3: Inhale ka botebo 'me u phahamisetse hlooho ea hau sebakeng sa metsing. Leka ho bona marulelo.

Mohato oa 4: Boloka boemo ho fihlela metsotsoana e 60. Hulela 'me u ntše moea o tebileng hohle.

Mohato 5: Khutlela sebakeng sa pele ha u ntse u hema ka matla.

Mohato oa 6: Pheta ts'ebetso makhetlo a 3-5.

2. Tadasana kapa pose ea thaba

Boemo ba ho iphuthumatsa, yoga asana ena e sebetsa hantle ho fokotsa mafura a mpeng. E ntlafatsa phallo ea mali, ka tsela eo e thusa mmele oa hau ho chesa mafura a mangata ^[3] .

Mohato oa 1: Ema ka maoto 'me u otlolle lirethe tsa hau.

Mohato oa 2: Mokokotlo o tlameha ho otloloha mme matsoho a tlameha ho ba ka lehlakoreng le leng la 'mele.

Mohato oa 3: Phefumoloha haholo 'me u otlolle mokokotlo.

Mohato oa 4: Phahamisa palema kaholimo ho hlooho.

Mohato 5: Phahamisa maqaqailana mme o eme ka maoto.

Mohato oa 6: Etsa sena makhetlo a 10.

3. Uttasana kapa ho ema koba pele

Boemo bona bo tla thusa ho tobetsa mpa 'me u tla khumamela pele ka eona e tla thusa ho fokotsa mpa. Matla a fanoeng mpeng ea hau a thusa ho tlosa mafura a sa hlokahaleng ^[4] .

Mohato oa 1: Boloka mokokotlo oa hao o otlolohile 'me u phefumolohe haholo ha u phahamisa letsoho.

Mohato oa 2: Koba pele ha u tsoa 'me u fihla fatše ka matsoho.

Mohato oa 3: Ha o ntse o ama fatše boloka liatla tsa hau li hasane.

Mohato oa 4: Hape, ama menoana ea hao ea maoto le maqaqailana.

Mohato 5: Lula boemong ba motsotsoana mpa ea hau e kentsoe.

Mohato oa 6: Hamorao, phefumoloha 'me u khutlele sebakeng se emeng.

Mohato oa 7: Pheta makhetlo ana a 10.

4. Paschimottanasana kapa o lutse ka pele

Boemo bona bo hlasimolla bohareng ba plexus ea letsatsi (methapo ea sistimi e nang le kutloelo-bohloko ka sekoting sa mpa) mme ka hona e thusa ho theola mpa. Ntle le moo, yoga asana e na le molemo oa ho sebetsana le mathata a amanang le tšilo ea lijo hape ^[5] .

Mohato oa 1: Lula ka kotloloho le maoto a hao a otlolohile pele.

Mohato oa 2: Etsa hore lesapo la mokokotlo le lule le otlolohile, hema moea 'me u otlolle matsoho ka holim'a hlooho ea hau u sa khumama.

Mohato oa 3: Butle-butle 'me u ame maoto.

Mohato oa 4: Phefumoloha 'me u tšoare mpa ea hau' me u leke ho boloka boemo ba metsotsoana e 60-90.

Mohato 5: Etsa hore hlooho ea hau e kobehe fatše ebe u phefumoloha.

Mohato oa 6: Pheta makhetlo ana a 10.

5. Sebaka sa Naukasaan kapa sekepe

E 'ngoe ea yoga e atlehang ka ho fetesisa bakeng sa ho tlosa mafura a mpeng, sekepe se beha likonteraka mesifa ea ka mpeng mme se u thusa ho hlahisa abs ea hau hantle ^[6] .

Mohato oa 1: Lula u otlolohile maoto.

Mohato oa 2: Boloka mokokotlo oa hao o otlolohile.

Mohato oa 3: Phefumoloha ka matla 'me u ntše moea, ha u ntse u phahamisa hlooho, sefuba le maoto fatše.

Mohato oa 4: Tšoara boemo ba metsotsoana e 30-60, ha u ntse u phefumoloha hantle.

Mohato 5: Inhale, ebe o ntša moea ka botebo, butle butle o phomole ebe o khutlela sebakeng sa hau sa pele.

Mohato oa 6: Pheta sena makhetlo a 10.

6. Pavanamuktasana kapa setšoantšo se theolang moea

E 'ngoe ea yoga e ntle ka ho fetisisa bakeng sa ho patoa le khase, moea o imollang boemo ke lebitso la eona. E loketse ho theola bloat le ho fokotsa khase, thuso ea poso e tsosa kolone, mala a manyane le mpa. Kaha mangole a hao a hatella mpa, boemo bo ka thusa ho khothaletsa ho chesa mafura a mpa ^[7] .

Mohato oa 1: Robala fatše ka mokokotlo maoto a mabeli a otlolohile ka pel'a hao.

Mohato oa 2: Butle-butle tlisa lengole le letona ka sefubeng 'me u le tšoare ka matsoho ka bobeli bakeng sa phefumoloho e 20 (metsotso e 2).

Mohato oa 3: Ha u qetile, fetohela ka lehlakoreng le leng.

Mohato oa 4: Pheta sena bonyane makhetlo a 7-10, ha u ntse u siea karohano ea metsotsoana e 15.

7. Dhanurasana kapa pose ea seqha

E boetse e bitsoa seqha, e thusa ho theola mpa le ho u thusa ho otlolla mpa, mokokotlo, lirope, matsoho le sefuba. Ho ikoetlisa khafetsa ho ka u thusa ho lahleheloa ke mafura a mpeng, kaha ho sebetsa khatello e ngata mesifa ea hau ^[6] .

Mohato oa 1: Thetsa ka mpeng ea hao.

Mohato oa 2: Phahamisetsa maoto morao mme o kenye matsoho ka morao ho ditsebe tsa hao.

Mohato oa 3: Joale tšoara menoana ea hao ka matsoho.

Mohato oa 4: Tšehetsa boima ba 'mele oa hao ka mpa.

Mohato 5: Ha u ntse u hema ka matla, leka ho phahamisetsa mangole a hau holimo.

Mohato oa 6: Tšoara boemo ba metsotsoana e 15 ho isa ho e 30, ha u ntse u phefumoloha hantle.

Mohato oa 7: Exhale 'me u phomole butle, u otlolla' mele oa hau.

8. Chaturanga dandasana kapa lepolanka le tlase

Ha o ntse o etsa sena, o fetola 'mele oa hau lepolanka. E thusa ho matlafatsa le ho benya manonyeletso a letsoho, matsoho, mesifa ea mpa, mokokotlo le mokokotlo, ka hona ho tlosa mafura a sa batleheng a bolokiloeng mpeng ea hao. ^[7] .

Mohato oa 1: Robala fatše.

Mohato oa 2: Butle-butle u ipehe matsohong le menoaneng, u hule moea butle.

Mohato oa 3: Ha o ntse o ntsha moya, theola mmele wa hao ho fihlela halofo ya ho sututsa, e le hore matsoho a hodimo a tshwane le a fatshe.

Mohato oa 4: Leka ho tšoara boemo ba metsotsoana e 10-15.

9. Pranayama

Mokhoa oa ho hema, letoto la boikoetliso bo ka thusa mesifa ea hau hore e tone.

Mohato oa 1: Lula sebakeng sa lotus mokokotlo oa hao o otlolohile.

Mohato oa 2: Phefumoloha ka mpeng 'me u ntše moea butle.

Mohato oa 3: Pheta ho tloha makhetlo a 15-20.

10. Surya namaskar kapa tumeliso ea letsatsi

Ho ikoetlisa ka mokhoa ona ho thusa ho ikoetlisa hoo e ka bang karolo e ngoe le e ngoe ea 'mele oa hau. Ho na le maemo a fapaneng a leshome le metso e 'meli ho surya namaskar e kenyelletsang tse ngata tse isang pele le morao, tse ka thusang ho fokotsa mafura a mang haufi le mpa ea hau. ^[8] .

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2. [pedi]> Mueller, D. (2002). Phekolo ea Yoga. ACSMS Health Fitness J, 6 (1), 18-24.
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7. [7]Tate, A. (2016). Iyengar Yoga for Motherhood: Teaching Transformation in Nonformal Learning tikoloho. Litaelo tse ncha tsa ho ruta le ho ithuta, 2016 (147), 97-106.
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9. [9]Lee, J. A., Kim, J. W., & Kim, D. Y. (2012). Litlamorao tsa boikoetliso ba yoga ho serum adiponectin le lisosa tsa metabolic syndrome ho basali ba batenya haholo ka mor'a ho khaotsa ho ilela khoeli.
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