Mafura a bokelletsoeng likarolong tse ling tsa 'mele e ka ba li-cookie tse thata,' me haeba u batla ho fokotsa mpa ho pota-potile mpa, ntho feela eo u lokelang ho e etsa ke ho ikoetlisa kamehla ntle le ho imeloa kelellong. Hona ke eng e lumellanang hantle le sekoloto? Yoga ho fokotsa mafura a mpa !
Ho ikoetlisa kamehla ho ka fana ka melemo e mengata ea bophelo bo botle eseng 'mele feela, empa le bakeng sa kelello le moea. Ntle le ho eketseha ha maemo le ho ntlafatsa matla le molumo oa mesifa, li-asanas tse ling tsa yoga li ka thusa chesa mafura ka katleho .
Sheba tsena yoga asana !
ngoe. Cobra Pose kapa Bhujangasana
tse pedi. Boat Pose kapa Navasana
3. Mangole a Sefubeng kapa Apanasana
Tse nne. Setulo Pose kapa Utkatasana
5. Mohlabani Pose kapa Virabhadrasana
6. Plank Pose kapa Kumbhakasana
7. Downward Dog Pose kapa Adho Mukha Svanasana
8. Lipotso: Yoga ho Fokotsa Mafura a Belly
Cobra Pose kapa Bhujangasana
Ntle le ho thusa ho fokotsa mafura a mpeng , ponahalo ea cobra e boetse e phekola maloetse a amanang le tšilo ea lijo joaloka ho patoa. Asana ena e ntle haholo ho batho ka bomong ho tshoaroa ke mokokotlo le mathata a ho hema.
Ho etsa asana ena, robala fatše ka mpeng ka phatla, le liatla ka tlas'a mahetla. U sebelisa mesifa ea mokokotlo le ea mpa, phahamisa 'mele oa hau fatše butle ha u ntse u hema. Otlolla matsoho a hao ka ho boloka mahare a mahetla a hatisitsoe mokokotlong oa hau. Otlolla molala ha u ntse u shebile siling. Phahamisa letheka la hau fatše ka lisenthimithara tse 'maloa. Tšoara boemo bona ka metsotsoana e 15-30; exhale le ho kgutlela sebakeng sa ho qala.
Keletso: Itloaetse ho etsa yoga ea cobra ho fokotsa mafura a mpeng haeba u na le mathata a ho hema le bohloko ba mokokotlo.
Boat Pose kapa Navasana
The navasana ke boikoetliso bo tsebahalang bo matlafatsang mesifa ea mpa le e thusa ho hlahisa six-pack abs . Leha ho le joalo, ke boikoetliso bo boima, kahoo haeba u sa qala, qala ka tse bonolo 'me u li nke hamorao.
Ho ikwetlisa, qala ka ho dula fatshe. Boloka maoto a otlolohile ka pel'a hao ka mangole a kobehileng. Itšetlehe hanyenyane ha u ntse u phahamisa maoto a hao butle-butle moeeng. Otlolla hao matsoho ka pela hao bophahamong ba mahetla. Kenya mesifa ea hao ea mpa 'me u utloe mokokotlo oa hau o otlolohile. Tšoara setšoantšo sena nako e telele kamoo u ka khonang. Khutlela sebakeng sa ho qala, 'me u phomole metsotsoana e itseng pele u pheta.
Keletso: Tsoelo-pele ho yoga ena ho fokotsa mafura a mpa hang ha u se u phethahetse bonolo boitlhakiso .
Mangole a Sefubeng kapa Apanasana
The apanasana yoga pose e fana ka khatholoho ho tsoa mahlaba a ho ilela khoeli le ho ruruha hammoho le ho thusa ho qhibilihisa mafura ho potoloha mpa le mokokotlo o tlase. Boikoetliso bona bo boetse bo etsa hore matla a theohele tlaase, a hlohlelletse tšilo ea lijo 'me a khothalletse ho ntša mala a phetseng hantle.
Ho qala, robala ka mokokotlo oa hao 'me u hema ka botebo. Hula mangole ho fihlela sefubeng sa hau ha u ntse u ntša moea. Beha likhaba tsa mahetla tlase ho ea thekeng. Boloka sefahleho sa hao se lebane le bohareng ba 'mele oa hau 'me u tobetse selelu ho ea tlaase. Tšoara poso ena ka metsotsoana e 10-15 kapa ho fihlela ho hema ho ba monate . Tsamaisa mangole ka lehlakoreng le leng butle 'me u eketse ho otlolla ka hohle kamoo u ka khonang. Khutlela sebakeng sa ho qala ha u ntse u phefumoloha. Phomola motsotso 'me u phete, u etsa asana bonyane makhetlo a tšeletseng.
Keletso: Itloaetse apanasana yoga ho fokotsa mafura a mpa le ho kokobetsa bohloko ba ho ilela khoeli le ho ruruha.
Setulo Pose kapa Utkatasana
Sena ke ho ema boemo ba yoga e thusa ho matlafatsa tsamaiso ea 'mele ea ho potoloha le ea metabolic, ka hona ho thusa ho lahleheloa ke mafura . Setulo sa setulo se thusa 'mele oohle, haholo-holo ho sebetsa letheka, lirope le marako.
Ema maoto a hao a arohane hanyenyane. Bulela moea 'me u phahamise matsoho a otlolohile holimo 'me liatla li shebile ka hare le ka triceps haufi le litsebe. Exhale 'me u khumame mangole ha u ntse u sutumelletsa sekoti morao; itheohele fatše butle joalokaha u ne u ka etsa ha u lutse setulong. Lumella torso ho itšetleha ka tlhaho ka pele holim'a lirope. Boloka mahetla fatše le morao. Tsoela pele ho hema le ho tsoa ka botebo. Tšoara boemo bakeng sa phefumoloho e mehlano 'me u khutlele sebakeng sa ho qala.
Ho etsa hore sena se be thata le ho feta, tšoara boemo le matsoho a tlase ho ea sefubeng ha u theola maoto ho e-na le ho a boloka a otlolohile holimo. Kopanya matsoho joalokaha eka a kopanngoa thapelong, 'me u sotha' mele o ka holimo ho le letona, u etse hore setsoe se letšehali se lule holim'a serope se letona. Ho boloka abs e le thata, tsoela pele ho hema le ho ntsha moya ka botebo . Tšoara boemo bakeng sa phefumoloho e mehlano; ho hema le ho kgutla ho qala ka ho otlolla mangole. Pheta ha u ntse u fetola mahlakoreng.
Keletso: Khatelo-pele ho ea setulong se thata ho feta butle-butle ho sebetsa li-obliques, mahetla le mesifa e ka holimo ea morao.
Mohlabani Pose kapa Virabhadrasana
Qoba ho ikoetlisa yoga ena haeba u na le eona mafu a mokokotlo , maemo a pelo kapa khatello e phahameng ea mali, kapa bohloko ba mangole kaha ke boikoetliso bo boima.
Ka tloaelo ho na le 3 mefuta e fapaneng ea Virabhadrasana . Ea pele, qala ka ho ema o otlolohile ka maoto a mane ho isa ho a mahlano a arohaneng. Phahamisa matsoho ka holim'a hlooho ea hau 'me u kopanye liatla. Ha u ntse u phefumoloha, retelehela leoto le letona ka likhato tse 90 ho ea ka ntle; retelehela leoto le letšehali ka likhato tse 45-60 ka hare, ka ho le letona. Boloka serethe se nepahetseng se tsamaisana le lebili le letšehali. Ka mor'a moo, potoloha torso ho ea ka ho le letona ha u ntse u boloka matsoho a otlolohile. Ha u ntse u phefumoloha, khumama lengole la hao le letona ho tlisa serope se bapang le shin perpendicular fatše. Boloka leoto le letšehali le otlolohile 'me lengole le tiisitsoe hohle. Koba sefahleho morao ho sheba liatla tse kopaneng. Tšoara boemo ka metsotsoana e ka bang 10-30, u nke nako e telele, phefumoloho e tebileng. Khutlela sebakeng sa ho qala 'me u phete mehato ka lehlakoreng le leng.
Keletso: Qoba ho tšoara pose nako e telele haholo kapa u ka qetella u tsikitlanya kapa mesifa e lematsang .
Plank Pose kapa Kumbhakasana
Ena ke eona e bonolo ka ho fetisisa leha ho le joalo yoga e sebetsang ho fokotsa mafura a mpeng kaha e tsepamisitse maikutlo hodima mantlha. E matlafatsa le ho etsa molumo oa abs, hammoho le matsoho, mokokotlo, mahetla, lirope le marako.
Ho qala, robala ka mpa ea hao ka liatla haufi le sefahleho sa hao le maoto a kobehile hoo menoana e sutumetsang fatše. Phahamisa mmele ka ho sututsa matsoho fatshe. Maoto a lokela ho otloloha le matsoho ka ho toba tlas'a mahetla. Phefumoloha ka ho lekana; jala menoana le ho hatella liphatla tsa hau le matsoho, ho thibela sefuba hore se se ke sa putlama. Boloka mahlo a tsitsitse pakeng tsa matsoho a hau. Otlolla mokokotlo oa molala oa hau 'me u hule mesifa ea mpa ho ea mokokotlong. Lula ka menoana 'me u khutlele morao ka maoto a hao, u lekanye 'mele le hlooho. Hopola ho phahamisa lirope. Tšoara boemo bona ha u ntse u phefumoloha ka botebo ka makhetlo a mahlano.
Keletso: Haeba u itloaetsa sena asana bakeng sa matla a ho aha le matla , tšoara boemo ho fihlela metsotso e mehlano.
Downward Dog Pose kapa Adho Mukha Svanasana
Ho ts'oara poso ena ho kenya letsoho la hau la mantlha, ho etsa hore e yoga e kholo ho fokotsa mafura a mpa , le ho matlafatsa le ho etsa molumo oa mala.
Ima matsoho le mangole, u behe mangole ka tlas'a letheka le matsoho hanyenyane pele ho mahetleng. Abela liatla le menoana ea index, 'me u boloke menoana e le ka tlase. Ha u ntse u phefumoloha, boloka mangole a khumama hanyenyane 'me u a phahamise ho tloha fatše. Lelefatsa mohatla 'me u o hatelle hanyenyane ho ea ho pubis. Sutumelletsa lirope morao 'me u otlolle lirethe ho ea fatše. Otlolla mangole empa u se ke ua a notlela. Tiisa lirope tse ka ntle le matsoho a ka ntle, 'me u hatelle liatla fatše. Boloka mahare a mahetla a tiile 'me a a hulele nqa ea mohatla. Boloka hlooho ea hau pakeng tsa matsoho a ka holimo. Tšoara poso ena metsotso e le 'ngoe ho isa ho e meraro; exhale le ho khumama mangole fatše 'me u tle ho phomola ka Child's pose.
Keletso: Sena ke se seholo ikwetlisa ho matlafatsa mmele .
Lipotso: Yoga ho Fokotsa Mafura a Belly
P. Ke etsa yoga ha kae?
TSA. Ho ikoetlisa yoga le hora ka beke ho tla u putsa ka melemo. Haeba u ka ipha nako e eketsehileng ho yoga, ka sebele u tla kotula meputso e mengata. Haeba u motho ea qalang, qala ka makhetlo a 'maloa ka beke, u ikoetlise metsotso e ka bang 20 ho isa ho hora nako le nako. Tsoela pele ho hora le halofo nako le nako ha u ntse u tsoela pele.
Q. Ke mefuta efe ea yoga?
TSA. Vinyasa Yoga, Ashtanga Yoga, Iyengar Yoga, Bikram Yoga , Jivamukti Yoga, Power Yoga, Sivananda Yoga, le Yin Yoga ke tsona mefuta e fapaneng ea yoga . Kgetha setaele seo o iketlileng ka sona mme se thusa kelello, mmele le moya wa hao haholo.
