Mpa e kenyelelitsoe lethathamong la mathata a mangata a 'mele oa basali. Lahla mafura le wrinkles sebakeng sena se thata, mme tshebetso e telele. Ho lekaneng ho lahleheloa ke boima ba 'mele ke yoga. Li- asanas tse bonolo li fumaneha ho ba bangata, 'me tsa bohlokoa ka ho fetisisa, li ka etsoa ka nako leha e le efe le sebakeng leha e le sefe. Ha ho bohlokoa feela ho boloka mokhoa ona, empa ho shebella phefumoloho le ho laola boemo ba hau ba kelello.
Yoga ho belly boima ba 'mele
Ntlha ea pele, a re hlahlobeng melemo ea tataiso ena ea lipapali. Yoga e thusa ho potlakisa metabolism, 'me lipatlisiso ke bo-rasaense ba Amerika ba bontšitse hore ho ikoetlisa kamehla ho ka fokotsa boholo ba mpa. Ka lebaka la sena, lijo tse jeoang li fokotseha 'me mokhoa oa ho theola boima o qala. Ho phefumoloha hantle ho u lumella hore u phethe mali ka oksijene, e jalang ho pholletsa le 'mele.
Ho ikoetlisa yoga ho lahleheloa ke boima ba mpa le mahlakoreng ho ile ha fana ka phello, u tlameha ho latela melao e itseng:
- Thuto e lokela ho nka bonyane metsotso e 40, halofo ea ho ikoetlisa e lokela ho ba e matla, ke hore, likarabo li fetellana ntle le tšitiso.
- Etsa li-asanas feela holim'a metsi a tiileng le a boemo bo phahameng. Ho bohlokoa ho etsa ntho e 'ngoe le e' ngoe butle-butle, ho utloa mesifa e sebetsa. Ntlha ea pele, tseba mokhoa ona, ebe o eketsa nako. Ho fumana nako le nako ka nako - ka kakaretso ea metsotsoana e 15-20.
- Nakong ea ho etsoa ha mekhoa ea yoga bakeng sa mokokotlo, ha hoa lokela ho ba le maikutlo a sa thabiseng, kaha sena se bontša ho tlatlapa ho feteletseng kapa ho se hlokomele ha mokhoa ona.
- Etsa li-asanas li hloka feela ka mpeng e se nang letho, ho seng joalo ho etsahala ha maikutlo a nyahamisang ho ke ke ha qojoa.
Qala ho etsa se rarahaneng ka mofuthu, o lokelang ho qala ho lebisoa ho nts'etsopele ea manonyeletso. Ho feta moo, e thusa ho futhumatsa mesifa.
Liketso tsa Yoga bakeng sa mafura a tukang ka mpeng:
- Paripurna Navasana . Lula holim'a marako, u khumame 'me u tsamaise maoto. Khutsisa morao morao, likhato tse ka bang 60, 'me u li boloke. Phahamisa maoto a otlolohileng ka lehlakoreng le le leng le ho boloka botsitso, atolose matsoho a hau pele ho fatse, a phahamisa matsoho a hao maoto. Tšoara phofu ka metsotsoana e 30.
- Uttanasana . Ema u otlolohile, u tsamaise maoto. Tsamaea ka pele, o phunyeletsa mahlahareng a mahlahahlaha. Ka nako e tšoanang, mokokotlo o lokela ho phutholoha. Khutlisa matsoho, u hatise menoana e lokelang ho boleloa pele. Hula mokokotlo le ho feta. Phefumoloha hantle le ka botebo. Tšoara nako e le 'ngoe motsotso.
- Ardha Navasana . Ipehele fatše, u otlolle maoto. Khutlela ka morao e le hore mahetla le sefubeng ba be boima ba 'mele. Ke habohlokoa ho boloka mokokotlo o hatelitsoe fatše. Phahamisa maoto ka likhato tse 30 'me u otlolle liatla ka maoto, u shebe liatla tsa hau ka hare. Ka yoga, ke habohlokoa hore u hule ka mpeng e le hore mochine oa khatiso o bobebe. Tšoara mokhosi pele metsotsoana ea 5-10, mme joale, butle-butle ho eketsa nako ho metsotso e 3. le ho feta.
- Bhujangasana . Kemiso ena e na le lebitso la bobeli - palo ea li-cobra. Ipehele fatše ka mpeng 'me u beha matsoho a hau tlas'a mahetleng a hau. Inhaling, phahamisa butle mmele, butle ka morao. Matsoho a lokela ho lula a khutsitse ka mahlakoreng. Kamora 'ona, nka meea e mabeli e phefumolohang le ho phahama le ho phahama, u kokotse le ho feta. Qetellong, ho hlokahala hore u khumame ka ho teba sebakeng sa thoracic ebe o otlolla molala. Ho lokisoa e lokela ho ba makotlo.
Qetellong, ho phutholoha 'mele oohle, ho kgothaletswa ho robala ka morao, ho senya maoto a hao le matsoho mahlakoreng. Ho bohlokoa ho phutholoha mesifa eohle ea ' mele ho tloha moqhaka ho ea ho menoana. U boemong bona ka metsotso e 20. ho se phefumolohe.