Hobaneng ha o lokela ho eketsa Workout ea Yoga mokhoeng oa hau oa boikoetliso

Litaba

• 6 Yoga Poses e ka eketsoang ho Koetliso efe kapa efe ea Yoga
• Fumana setaele sa hau sa Yoga Workout
• Tlhahlobo bakeng sa

U loanela ho fumana nako ea ho re "ommm" lipakeng tsa litlelase tsa hau tsa HIIT, linako tsa matla lapeng, le bophelo? Hoba moo, ke ile ka utlwa seo.

Empa bopaki bo ntseng bo eketseha bo ntse bo kenella ho paka hore ho ikoetlisa ka yoga ho bohlokoa haholo ka nako eo.

Mona ke mabaka a mararo a hobaneng u lokela ho nahana ka ho ikoetlisa ka tloaelo:

1. Ha o hloke lisebelisoa tse majabajaba tsa boikoetliso. Boima ba 'mele oa hau bo fana ka khanyetso eohle eo u e hlokang ho matlafatsa le ho betla ho tloha hloohong ho ea monoaneng.
2. Ho ikoetlisa ka bongata ho sebetsa. Ena ke tsela e nepahetseng ea ho tšela koetliso hobane yoga e otlolla mesifa e tiileng, e eketsa motsamao o fapaneng, e matlafatsa botsitso, 'me e ntlafatsa ho tsamaisana.
3. E molemo bakeng sa 'mele le kelello ea hau. Yoga e matlafatsa matla le ho u khutsisa ha e ntse e ruta tlhokomeliso, ho tsepamisa maikutlo le mamello. (Sheba melemo e meng e 10 ea yoga e etsang hore e be mpe ka ho felletseng.)

6 Yoga Poses e ka eketsoang ho Koetliso efe kapa efe ea Yoga

Kaha joale ua tseba hore na ke hobane'ng ha u lokela ho leka boikoetliso ba yoga, ke tsena tse ntle ka ho fetisisa tseo u ka li kenyelletsang. Koetliso e loketseng ea yoga e kenyelletsa mefuta e ts'eletseng ea maemo, ho bolela Roger Cole, Ph.D., setsebi sa kelello le morupeli oa yoga. "Hammoho, ba ntlafatsa tatellano, matla, ho tenyetseha le boikhathollo." Boemo bo emeng bo haha ​​matla le mokoka. Ho leka-lekana ho beha ho hlakile hore ho reretsoe ho ntlafatsa botsitso, empa hape ho khothaletsa ho tsepamisa maikutlo. (Leka teko ena ea ho leka-lekanya ho lekola boemo ba hau ba ho leka-lekanya le ho lekola ntlafatso ea hau. mekokotlo ea morao e ntlafatsa phefumoloho. Li-twist li thusa tšilong ea lijo le molumo oa abs. 'Me ho fetoha ho eketsa ho potoloha, ho u siea u khutsitse empa u le matla. (E amanang: Phallo ena ea Metsotso e 5 ea Yoga E Tla Fetola AM Routine ea Hau)

Ka tlase u tla fumana boikoetliso ba yoga bo nang le poso e le 'ngoe ho tsoa ho sehlopha ka seng, hammoho le litokiso ho nolofaletsa ba bacha. Etsa boikoetliso bo bong le bo bong hang ka tatellano e fanoeng. Amohela 'mathe oa hau oa yoga' me u itokisetse ho kenya zen ea hau.

1. Mohlabani II (ea emeng)

E matlafatsa mofeng le lirope; otlolla letheka

• Ema ka maoto a 3 ho isa ho 4 maoto a arohaneng, u fetole leoto le letona ho tsoa likhato tse 90 le leoto le letšehali hanyenyane.
• Tlisa matsoho a hao lethekeng 'me u phutholohe mahetleng a hao, ebe u otlolla matsoho ka mahlakoreng, liatla fatše.
• Koba lengole le letona ka likhato tse 90, u boloke lengole holim'a leqaqailaneng; talimisisa letsoho le letona. Lula motsotso o le mong.
• Fetolela mahlakore ebe u pheta.

Etsa hore yoga e be bonolo haholoanyane: Tlohela matsoho a hao thekeng 'me u se ke ua khumama lengole ka botebo; ho e-na le hoo, tsepamisa maikutlo ho lelefatsa lesapo la mokokotlo.

2. Sefate (bancing pose)

E otlolla le ho tiisa mofeng, lirope, manamane, maqaqailana, sefuba le mahetla; ntlafatsa botsitso

• Ema ka matsoho mahlakoreng.
• Fokotsa boima ba leoto ho leoto le letšehali le sebaka sa leoto le letona kahare ho serope sa leqele, ho boloka letheka le shebile pele.
• Hang ha u leka-lekana, tlisa matsoho ka pel'a hau ka boemo ba thapelo, liatla hammoho.
• Ha u hema, otlolla matsoho holim'a mahetla, liatla li arohane 'me li shebane. Lula metsotsoana e 30.
• Theola le ho pheta ka lehlakoreng le leng.

Etsa hore yoga e be bonolo haholoanyane: Tlisa leoto la hao le letona kahare leqaqailaneng la leqele, u boloke menoana ea hau e le fatše hore e lekane. Ha o ntse o matlafala mme o ba le botsitso bo betere, tsamaisa leoto la hau ka hare ho namane ea hau ea leqele. (Related: Hobaneng ho Fumana Tekano e le Ntho e Molemohali eo U ka e Etsang Bakeng sa Mokhoa oa Hau oa Bophelo bo Botle)

3. Ntja e theohelang

E otlolla li-hamstrings le manamane, e matlafatsa mahetla

• Qala ka maoto a mane; tobetsa menoana e hasane fatše.
• Tlisa mangole fatše ha u phahamisa mohatla ho ea siling.
• Butle-butle otlolla maoto ka ho khutlisetsa lirope morao, u hatelle lirethe ho ea fatše.
• Tobetsa mahetla fatše 'me u lule u le hlooho pakeng tsa matsoho. Lula motsotso o le mong.

Etsa hore yoga e be bonolo haholoanyane: Haeba u e-na le li-hamstrings tse thata (e re, ho tsoa ho li-toner tsa morao tse sebetsang hantle), boloka mangole a kobehile kapa a kokotse maoto ka ho fapanyetsana lirethe fatshe.

4.Wide-maoto a pele Pele mene (pele koba)

E matlafatsa lirope; e otlolla mesifa le manamane

• Ema le maoto a mararo a arohane, matsoho thekeng.
• Inhale, ebe u ntša moea 'me u itšoarele pele ho tloha lethekeng ho fihlela sefuba se bapa le fatše, matsoho a le fatše ka tlas'a mahetla.
• Exhale, ebe o koba litsoeng ebe o tebisa letsoho ka ho theola hlooho ho ea fatše, liatla li penya fatše le matsoho a kaholimo a tšoanang le fatše. Tšoara motsotso o le mong.

Etsa hore yoga e be bonolo haholoanyane: Tšehetsa hlooho ea hau holim'a le literata tsa yoga. (Yoga Block ea yoga, E reke, $ 5.99, amazon.com)

Keletso: Boloka mohlahare oa hau o le bonolo 'me mahetla a hau a sutumetsoe hole le litsebe tsa hau, leha o sebetsa ka thata. Ha u phutholohile, mesifa ea hau e tla lokoloha, e leng ho eketsang maemo. (E amanang le: Ke Eng ea Bohlokoa Haholo, Ho Fetoha kapa Ho Tsamaea?)

5. Bridge Pose (e kobehang ka morao)

O otlolla sefuba le lirope; e atolosa mokokotlo

• Robala fatše ka mangole a kobehileng le ka ho toba holim'a lirethe.
• Beha matsoho mahlakoreng, liatla li theohe. Exhale, ebe o tobetsa maoto fatše ha o phahamisa letheka.
• Koala matsoho ka tlasa mokokotlo o ka tlase ebe o tobetsa matsoho, o phahamisa letheka ho fihlela lirope li tšoana le mokatong, o tlisa sefuba ho seledu. Tšoara motsotso o le mong.

Etsa hore koetliso ena ea yoga e be bonolo: Beha mokotlana oa mesamo ka tlas'a lesapo la hau la mohatla.

6.Ho lutse mokokotlong ho sotha (sotha)

E otlolla mahetla, letheka le mokokotlo; eketsa ajoa ka likopi; melumo mpeng; e matlafatsa likoloto

• Lula fatše u otlolotse maoto.
• Tšela leoto le letona ka ntle ho serope sa leqele; koba lengole le letšehali. Boloka lengole le letona le lebile siling.
• Beha setsoe se letšehali ho ea ka ntle ho lengole le letona le letsoho le letona fatše ka mor'a hao.
• Sotha hantle ho fihla moo o ka khonang, o sutha ka mpeng; boloka mahlakore ka bobeli a mofeng oa hau fatše. Lula motsotso o le mong
• Fetolela mahlakore ebe u pheta.

Etsa hore yoga e be bonolo haholoanyane: Boloka leoto le ka tlase le otlolohile 'me u behe matsoho ka bobeli holim'a lengole le phahamisitsoeng. Haeba mokokotlo oa hau o ka tlase o ea pele, lula holim'a kobo e menehileng.

Fumana setaele sa hau sa Yoga Workout

Cole o re: "Melemo ea yoga 'meleng, maikutlong le kelellong e amana ka tsela e ke keng ea lekanngoa. O re: "Ho otlolla ho thusa ho lokolla tsitsipano, ha ho matlafatsa matla ho etsa hore 'mele o itšepe. "Hape, ho ts'oara motsotso kapa ho feta ho ntlafatsa mohopolo oa hau mme ho o fa monyetla oa ho ba le temohisiso ea moea." (Ithute mokhoa oa ho etsa hore boikoetliso bofe kapa bofe ba yoga bo be thata haholoanyane.)

Kahoo le ha o kanna oa se tsoe sehlopheng sa yoga ka bohlale ba swami, bonyane o tla ikamahanya le uena haholo. Tsoela pele ho bala ho ithuta haholoanyane ka mokhoa oa yoga oa ho ikoetlisa, ho tloha Hatha ho ea Hot, o molemohali ho uena, ebe u fa eo u mo ratang (kapa tsohle!) Thutong ea boithapollo ba yoga bo sa lefelloeng.

Hatha

• Molemo ka ho fetisisa bakeng sa: Ba qalang
• Le hoja e le sekhele bakeng sa mekhoa eohle ea yoga ea 'mele, hangata e sebelisoa e le lebitso la lihlopha tsa ba qalang tse kenyeletsang maemo a motheo, mosebetsi oa phefumoloho le ho thuisa.
• Leka boikoetliso bona ba yoga: Phallo ea Hatha Yoga bakeng sa ba qalang

Tsosoloso

• Molemo ka ho fetisisa bakeng sa: Ho imeloa kelellong
• Melemo e kang mabanta le likobo li ts'ehetsa 'mele oa hau hore o tsebe ho phutholoha. (Leka li-yoga tse 10 tsa ho phomola pele u robala.)
• Leka boikoetliso bona ba yoga: Phallo ea Yoga ea Tsosoloso

Iyengar

• Molemo ka ho fetisisa bakeng sa: Ho ntlafatsa foromo ea hau
• Tloaelo ena e hatisa tatellano e nepahetseng mme e holisa matla le ho fetoha ha maemo.
• Leka boikoetliso bona ba yoga: Phallo ea Yoga e Bululetsoeng

Bikram

• Molemo ka ho fetisisa bakeng sa: Ho sebetsa mofufutso
• Letoto la likotsi tse 26 tse etsoang ka phapusing e futhumetseng likhato tse 105 ho eketsa ho tenyetseha.
• Leka boikoetliso bona ba yoga: Metsotso e 60 ea Bikram Yoga Workout

Vinyasa

• Molemo ka ho fetisisa bakeng sa: Ho phahamisa lebelo la pelo ea hau
• Molapo ona o tsitsitseng o tsamaeang o hokahane le moea ha o emise ho fihlela phomolo ea hoqetela.
• Leka boikoetliso bona ba yoga: Phallo ea Vinyasa ea Metsotso e 30

Ashtanga

• Molemo ka ho fetisisa bakeng sa: Ho betla 'mele oa hau o kaholimo
• Lethathamo le lekanang la lipapali tsa baatlelete tse hokahanyang motsamao le phefumoloho.
• Leka boikoetliso bona ba yoga: Metheo ea Ashtanga Yoga

Tlhahlobo bakeng sa