Cardio yoga Ndi njira yodziwika bwino yochitira masewera olimbitsa thupi yomwe imaphatikiza ma yoga ndi masewera olimbitsa thupi amtima kapena mtima.

Nkhaniyi ikufotokoza zonse zomwe muyenera kudziwa zokhudza cardio yoga, kuphatikizapo ubwino wake, kulimbitsa thupi kwina, komanso momwe ikufananirana ndi mitundu ina ya cardio.

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Kodi cardio yoga ndi chiyani?

Yozikidwa mu filosofi ya ku India, yoga imayang'ana kwambiri pamawonekedwe, njira zopumira, ndi machitidwe osinkhasinkha kuti apititse patsogolo kuzindikira ndi ().

Mchitidwewu watchuka kwambiri padziko lonse lapansi ngati njira yochepetsera nkhawa, kugona bwino, kuwongolera malingaliro ndi malingaliro, komanso kuchepetsa ululu wammbuyo ndi khosi (, ).

Ngakhale pali mitundu yambiri ya yoga, Hatha yoga ndi yomwe imachitika kwambiri, kutanthauza mtundu uliwonse wa yoga womwe umaphunzitsa kaimidwe ka thupi ().

Magulu ambiri a yoga - ashtanga, vinyasa ndi yoga yamphamvu - ndi hatha yoga.

Ngakhale izi zimasiyana m'ndandanda, kusuntha ndi kamvekedwe ka machitidwe athupi, nthawi zambiri samatengedwa ngati masewera olimbitsa thupi a cardio kapena aerobic ().

Izi ndichifukwa choti amayang'ana kwambiri njira zopumira, kuyenda kwa thupi ndi kaimidwe, m'malo mochita kusuntha komwe kumawonjezera mphamvu ndikuwonjezera kugunda kwa mtima wanu.

Mosiyana ndi izi, masewera olimbitsa thupi a cardio yoga amaphatikiza kuchita mayendedwe ouziridwa ndi yoga mwachangu komanso ndikuyenda mosalekeza kuti mugwire minofu yambiri ndikutsutsa dongosolo lanu lamtima kapena kuzungulira.

Pitilizani

Mosiyana ndi yoga yachikhalidwe, yomwe imayang'ana kwambiri njira zopumira, kuyenda kwa thupi ndi kaimidwe, cardio yoga imaphatikizanso mayendedwe amphamvu omwe amawonjezera mphamvu ndikuwonjezera kugunda kwa mtima wanu.

Zolimbitsa thupi zapadera za cardio-yoga

Chifukwa palibe tanthauzo lovomerezeka la cardio yoga, aphunzitsi amatha kusakaniza mayendedwe awo omwe amakonda komanso machitidwe awo.

Ngakhale yoga nthawi zambiri imakhala yotetezeka, onetsetsani kuti muli pamalo athyathyathya ndipo mulibe zinthu zilizonse zomwe zingasokoneze kusakhazikika bwino, monga matenda amisala kapena kulephera kwa mafupa ().

Nazi zina zolimbitsa thupi zolimbitsa thupi za cardio yoga kuyesa ndikugwiritsa ntchito magulu anu onse akuluakulu a minofu, kuphatikizapo mikono yanu, chifuwa, msana, ndi miyendo (, ).

Surya Namaskar (Moni wa Dzuwa)

Surya Namaskar, yemwe amadziwika kuti Salutation ya Dzuwa, ndi mndandanda wa machitidwe omwe amachitidwa motsatizana ().

Ma Gif opangidwa ndi Thupi Logwira Ntchito, Malingaliro Opanga.

Nazi :

1. Samasthiti. Yambani kuyimirira molunjika mapazi anu pamodzi ndi kulemera kwanu kugawidwa mofanana. Mapewa anu ayenera kukulungidwa ndipo manja anu apachikidwe m'mbali mwanu ndi chibwano chanu chofanana ndi pansi.
2. Urdhva hastasana. Pumani mpweya ndi kugwada pang'ono, ndikukweza manja anu pamwamba pa mutu wanu. Bweretsani manja anu pamodzi ndikuyang'ana zala zanu.
3. Uttanasana. Exhale ndi kuwongola miyendo yanu. Tsatirani kutsogolo kuchokera m'chiuno ndikutsitsa manja anu. Sungani khosi lanu.
4. Urdvah uttanasana. Pumulani ndikutalikitsa msana wanu, kuyang'ana kutsogolo ndikutsegula mapewa anu.
5. Chaturanga dandasana. Exhale ndi kulumpha kapena kubweza mapazi anu kumbuyo. Pindani zigongono zanu ndikuziyika pambali panu. Tsitsani thupi lanu. Mutha kugwada pansi kapena kusintha masewerawa pobweretsa mawondo anu pansi.
6. Urdhva mukha svanasana. Pumani mpweya ndi kukokera zala zanu kutali ndi thupi lanu. Kwezani chifuwa chanu pamene mawondo anu akuchoka pansi. Tsegulani mapewa anu ndikuyang'ana kumwamba.
7. Adho mukha svanasana. Exhale ndi kuyika zala zanu pansi, kukweza m'chiuno mwanu ndikutsitsa mapewa anu. Onani m'mimba mwanu. Mungafune kukhala pamalopo mpaka kasanu kakupuma mozama.
8. Urdhva uttanasana. Pumulani ndi kudumpha kapena kuyika mapazi anu pamodzi pakati pa manja anu, tambasulani msana wanu ndikuyang'ana kutsogolo pamene mukutsegula mapewa anu (monga mu sitepe 4).
9. Uttanasana. Exhale ndikutsitsa korona wamutu wanu pansi ndikupumula khosi lanu (monga gawo la 3).
10. Urdhva hastasana. Inhale ndi kugwada, kukweza manja anu pamwamba pa mutu wanu ndikubweretsa manja anu pamodzi ndikuyang'ana zala zanu (monga mu sitepe 2).
11. Samasthiti. Exhale ndi kuwongola miyendo yanu, kubweretsa manja anu kumbali yanu (monga mu sitepe 1).

Chitani izi mothamanga kwambiri ndikubwereza kwa mphindi 20 popanda kupuma pakati kuti kugunda kwa mtima wanu kukhale kokwera.

mayendedwe ena

Nazi zina zomwe mungachite ngati gawo la mndandanda:

• . Kuyambira pogwada thabwa, gwedezani mogwada kenako khalani kumbuyo kwa zidendene zanu ndi manja anu kutsogolo (pokhapokha). Bweretsani thupi lanu pamalo ogwada ndi thabwa ndikubwereza.
• . Kuyambira pa plank pose, kwezani m'chiuno mwanu pang'ono pokweza mwendo wanu wakumanzere kumtunda. Pang'onopang'ono kokerani mwendo wanu wakumanzere pansi ndikuwoloka, ndikukweza bondo lanu pachifuwa chanu. Kwezani mwendo wanu wakumanzere ku denga kachiwiri, ndipo nthawi ino kukoka bondo lanu lakumanzere, lolani mbali yakunja ya mwendo wanu wakumanzere ikhale pansi pamene mukutsitsa kumanzere kwanu. Bwererani pamalo oyambira ndikubwereza ndikulola kwanu kumanja.
• . Kuyambira pamalo oyimirira, pindani m'chiuno ndikutsika pansi pa thabwa. Dzikankhireni pagalu woyang'ana pansi, kukankhira m'chiuno mwanu kumwamba. Gwirani izi kwa masekondi 1 mpaka 2. Bwererani mmbuyo pang'onopang'ono, kusunga dzanja kukhudza pansi. Bwererani pamalo oyimirira ndikubwereza.

Chitani mayendedwe 10 mpaka 15 musanayambe ntchito yotsatira.

Mutha kuthetsa mayendedwe awa ndi zochitika za masekondi 30 monga ma squats okwera pamwamba ndi mapapo osasunthika kuti thupi lanu liziyenda komanso kugunda kwa mtima wanu kukwera.

Pitilizani

Magawo a cardio yoga awa ndi olimba kwambiri ndipo amagwiritsa ntchito magulu onse akuluakulu a minofu.

Kutaya thupi

Ngakhale kuti yoga yaperekedwa kuti ithandize, kafukufuku wapeza zotsatira zotsutsana.

Ndemanga ya kafukufuku 30 wokhudza anthu opitilira 2000 adapeza kuti yoga sinakhudze kulemera, index mass index (BMI), circumference m'chiuno, kapena kuchuluka kwamafuta amthupi ().

Komabe, ofufuza atasanthula maphunziro a anthu onenepa kwambiri kapena onenepa kwambiri, yoga idapezeka kuti imachepetsa kwambiri BMI.

Komabe, zosintha zina, monga mitundu yosiyanasiyana ya kukondera pakati pa maphunziro, zitha kukhudza zotsatira za kafukufukuyu.

Mulimonse momwe zingakhalire, pomwe magawo a yoga apakati nthawi zambiri samawonedwa kuti ndi oyenera kulimbitsa thupi lamtima, mitundu yozama kwambiri ya yoga monga cardio yoga imatha kuphunzitsa mtima wanu ndikuwonjezera zopatsa mphamvu zomwe zimatenthedwa ndikuchepetsa thupi ().

Izi zati, kuchita cardio yoga osachepera 5 pa sabata kwa mphindi 30 kungakuthandizeni kuchepetsa thupi, ngati ndicho cholinga chanu ().

Komabe, kumbukirani kuti kuchita masewera olimbitsa thupi kokha sikokwanira kuti muchepetse kulemera kwakukulu ndikusiya - muyeneranso (, ).

Nthawi zambiri, kuchepetsa ma calorie a tsiku ndi tsiku ndi 500 ndikokwanira kuti muchepetse thupi ().

Mutha kuyerekeza zosowa zanu zama calorie pogwiritsa ntchito a.

Pitilizani

Kuchita masewera a cardio yoga kumatha kufulumizitsa kuwotcha ma calorie ndikuthandizira kuchepetsa thupi limodzi ndi zakudya zopatsa mphamvu zochepa.

Poyerekeza ndi masewera ena a cardio

Ndilo muyeso womwe ofufuza amagwiritsa ntchito kuti ayerekeze kuchuluka kwa zopatsa mphamvu zomwe zimatenthedwa panthawi yochita ().

MET imayimira kuchuluka kwa ma calories omwe mumawotcha popuma kutengera kuchuluka kwa oxygen yomwe mumadya.

Zochita zolimbitsa thupi zomwe ndi 3 METs zimafuna kuti mugwiritse ntchito mpweya wochulukirapo katatu poyerekeza ndi 1 MET (pakupuma), zomwe zikutanthauza kuti zimafuna mphamvu zambiri ndikuwotcha zopatsa mphamvu zambiri.

Ndemanga ya maphunziro 17 adawonetsa kuti ma MET a yoga amayambira pa 2 METs pa kalasi yoyambira ya yoga mpaka 6 METs ndi Surya Namaskar pafupifupi 2,9 METs ().

Poyerekeza, nayi ma MET amitundu yodziwika bwino ya cardio (,,):

• kuyenda, kuyenda pang'ono: 4,8 MET
• elliptical, kuyesayesa pang'ono: 5 MET
• kuthamanga, liwiro lapakati: 7 MET
• kupalasa njinga, mayendedwe apakati: 7 MET
• kukwera mapiri: 7,8 MET
• kukwera masitepe, kuthamanga kwambiri: 8,8 MET
• kuthamanga, mayendedwe apakati: 9,8 MET

Kutengera mfundo za MET, yoga pa 2,9 METs imakhala yocheperako kwambiri potengera mphamvu yogwiritsira ntchito mphamvu ndipo chifukwa chake zopatsa mphamvu zimawotchedwa.

Komabe, pa 6 MET, Surya Namaskar ndi masewera ena olimbitsa thupi opangidwa ndi yoga atha kufananizidwa ndi kuchita masewera olimbitsa thupi pang'onopang'ono koma osalimba kwambiri kuposa kuthamanga kwapang'onopang'ono pankhani ya ma calories otenthedwa ().

Chochititsa chidwi, Surya Namaskar sangangowonjezera zopatsa mphamvu zowotchedwa komanso kuthandizira kumanga minofu.

Mu kafukufuku wina, otenga nawo mbali adamaliza ma 24 a Surya Namaskar, masiku 6 pa sabata kwa miyezi 6 ().

Kumapeto kwa phunziroli, ophunzira adawonetsa mphamvu zowonjezera minofu panthawi ya masewera a benchi ndi mapewa.

Komabe, phunziroli linalibe gulu lolamulira, kuteteza ubale woyambitsa-ndi-zotsatira.

Maphunziro owonjezera amafunikira kuti muwone ngati yoga kapena magawo amphamvu kwambiri a cardio-yoga amatha kuwonjezera mphamvu kapena kukula kwa minofu.

Pitilizani

Ma yoga amphamvu kwambiri ngati cardio yoga amawotcha ma calories ofanana ngati kuchita masewera olimbitsa thupi pa elliptical molimbika pang'ono koma zopatsa mphamvu zochepa kuposa kuthamanga.

Mfundo yofunika kwambiri

Cardio yoga ndi mtundu wamphamvu kwambiri wa yoga wachikhalidwe, womwe nthawi zambiri sudziwika kuti ndi.

Imaphatikiza mayendedwe ouziridwa ndi yoga motsatizana mosiyanasiyana kuti muwonjezere ndikusunga kugunda kwamtima kokwezeka, ndikuthandizira kuphunzitsa mtima wanu ndikuwotcha zopatsa mphamvu.

Cardio yoga imayenda bwino kwambiri pakuyenda pang'onopang'ono kapena kuchita masewera olimbitsa thupi pa elliptical trainer pakuyesetsa pang'ono - koma osati kuthamanga, kukwera mapiri kapena kuthamanga - ikafika pazakudya zopatsa mphamvu.