Cardio yoga inzira ine mukurumbira yekurovedza muviri inosanganisa iyo yoga neyemoyo nemoyo kana cardio kurovedza muviri.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuziva nezve cardio yoga, kusanganisira mabhenefiti ayo, chaiwo maekisesaizi, uye kuti inofananidzwa sei nedzimwe mhando dze cardio.

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Chii chinonzi cardio yoga?

Yakadzika midzi muhuzivi hweIndia, yoga inotarisa pane zvinomisikidza, maitiro ekufema, uye maitiro ekufungisisa kuwedzera kuziva uye ().

Muitiro wacho wakawedzera mukurumbira pasi rose senzira yekuderedza kushushikana, kuvandudza kurara, kuvandudza hutano hwepfungwa uye hwepfungwa, uye kubvisa marwadzo ezasi uye emutsipa (, ).

Kunyangwe kune akawanda marudzi eyoga, Hatha yoga ndiyo inonyanya kuitwa, zvichireva chero mhando yeyoga inodzidzisa maitiro emuviri ().

Makirasi mazhinji eyoga - ashtanga, vinyasa uye simba yoga - hatha yoga.

Kunyangwe izvi zvichisiyana munhevedzano, kufamba uye rhythm yezvimiro zvemuviri, hazviwanzo kutariswa se cardio kana aerobic maekisesaizi ().

Izvi zvinodaro nekuti ivo vanotarisa pamaitiro ekufema, kuyerera kwemuviri uye mamisikirwo, panzvimbo pekufamba kune simba kunowedzera kusimba uye kuwedzera kurova kwemoyo wako.

Sezvineiwo, cardio yoga workouts inosanganisira kuita mafambiro akafuridzirwa eyoga nekukurumidza uye nekuyerera kunoramba kuchiita mhasuru dzakawanda uye kupikisa moyo wako kana circulatory system.

Summary

Kusiyana nechinyakare yoga, iyo inotarisa pamaitiro ekufema, kuyerera kwemuviri uye zvimiro, cardio yoga inosanganisira mamwe mafambiro ane simba anowedzera kusimba uye anowedzera kurova kwemoyo wako.

Yakananga cardio-yoga workouts

Nekuti hapana tsananguro inogamuchirwa ye cardio yoga, varairidzi vanogona kusanganisa yavo yavanoda mafambiro uye mafambiro anoteedzana.

Kunyangwe iyo yoga kazhinji yakachengeteka, ita shuwa kuti uri panzvimbo yakati sandara uye hauna chero mamiriro anogona kukanganisa chiyero, senge neuropathy kana mapfupa emapfupa ().

Heano mamwe ane mwero-kusimba cardio yoga maekisesaizi kuedza uye kushanda ese makuru emhasuru mapoka ako, kusanganisira maoko ako, chipfuva, musana, uye makumbo (, ).

Surya Namaskar (Kwaziso yeZuva)

Surya Namaskar, anowanzozivikanwa seKukwazisa kweZuva, nhevedzano yezvimiro zvinoitwa mukutevedzana ().

Gifs neMuviri Unoshingaira, Kusika Pfungwa.

Heino :

1. Samasthiti. Tanga kumira wakananga netsoka dzako pamwe chete uye uremu hwako hwakagoverwa zvakaenzana. Mapendekete ako anofanira kupetwa uye maoko ako anofanira kurembera kumativi ako nechirebvu chako chakafanana nepasi.
2. Urdhva hastasana. Inhale uye pfugama mabvi ako zvishoma, uchisimudza maoko ako pamusoro pemusoro wako. Huya zvanza zvako pamwe chete uye tarisa zvigunwe zvako.
3. Uttanasana. Exhale uye ruramisa makumbo ako. Renda mberi kubva muhudyu uye kuderedza maoko ako. Sunungura mutsipa wako.
4. Urdvah uttanasana. Inhale uye kurebesa musana wako, kutarisa mberi uye kuzarura mapepa ako.
5. Chaturanga dandasana. Exhale uye svetuka kana kudzosa tsoka dzako kumashure. Pembera magokora ako uye uchengete akaiswa mumativi ako. Dzikisa muviri wako. Iwe unogona kana kuchengeta mabvi ako pasi kana kushandura chiitwa nekuunza mabvi ako pasi.
6. Urdhva mukha svanasana. Inhale uye dhonza zvigunwe zvako kubva pamuviri wako. Simudza chipfuva chako apo mabvi ako ari kubva pasi. Vhura mapendekete ako utarise denga.
7. Adho mukha svanasana. Exhale uye isa zvigunwe zvako pasi, uchisimudza chiuno chako uye uchidzikisa mafudzi ako. Tarisa padumbu rako. Iwe unogona kuda kugara munzvimbo iyi kusvika kushanu kufema kwakadzika.
8. Urdhva uttanasana. Inhale uye svetuka kana kuisa tsoka dzako pamwechete pakati pemaoko ako, kurebesa musana wako uye tarisa mberi uchivhura mafudzi ako (sepadanho 4).
9. Uttanasana. Exhale uye udzikise korona yemusoro wako pasi uye zorora mutsipa wako (sepadanho 3).
10. Urdhva hastasana. Inhale uye ukotamise mabvi ako, uchisimudza maoko ako pamusoro pemusoro wako uye uchiunza zvanza zvako pamwe chete uchitarisa zvigunwe zvako (sepadanho 2).
11. Samasthiti. Exhale uye ruramisa makumbo ako, uchiunza maoko ako kumativi ako (sepadanho 1).

Ita nhevedzano iyi nekukurumidza uye dzokorora kwemaminetsi makumi maviri pasina kuzorora pakati kuti uchengetedze kurova kwemwoyo wako.

Mamwe mafambiro

Heano mamwe mafambiro aunogona kuita sechikamu chekutevedzana:

• . Kutanga munzvimbo yakapfugama yepuranga, ita kupfugama-kumusoro wobva wagara pazvitsitsinho zvako wakatambanudzira maoko ako pamberi (pose yemwana). Uya nemuviri wako munzvimbo yakapfugama yepuranga uye dzokorora.
• . Kutanga muplank pose, simudza chiuno chako zvishoma nekusimudza gumbo rako rekuruboshwe kuenda padenga. Zvishoma nezvishoma dhonza gumbo rako rekuruboshwe pasi uye kuyambuka, uchiisa ibvi rako kuchipfuva chako. Simudza gumbo rako rekuruboshwe ukananga kusirin'i zvakare, uye panguva ino uchidhonza ibvi rako rekuruboshwe, rega chikamu chekunze chegumbo rako rekuruboshwe chigare pasi paunenge uchidzikisa glute yako yekuruboshwe. Dzokera kunzvimbo yekutanga uye dzokorora nerudyi rwako rega.
• . Kutanga kubva panzvimbo yakamira, pfugama pahudyu uye udzike munzvimbo yepuranga. Zvisundidzire imbwa yakatarisa pasi, uchisaidzira chiuno chako mudenga. Bata nzvimbo iyi kwe1 kusvika ku2 seconds. Dzokera shure zvishoma nezvishoma, uchichengetedza ruoko runobata pasi. Dzokera kunzvimbo yakamira uye dzokorora.

Ita mafambiro ega ega 10 kusvika ku15 nguva usati waenda kune inotevera kurovedza.

Iwe unogona kuputsa mafambiro aya ne30-yechipiri zviitiko senge squats pamusoro uye mapapu akamira kuti muviri wako urambe uchifamba uye kurova kwemoyo wako kukwidziridzwa.

Summary

Aya ma cardio yoga masesheni ane mwero aerobic kusimba uye anoshandisa ese makuru mamhasuru mapoka.

Kurasikirwa kweuviri

Kunyangwe iyo yoga yakakurudzirwa kubatsira, zvidzidzo zvakawana mhedzisiro inopokana.

Ongororo yezvidzidzo makumi matatu zvinosanganisira vanopfuura zviuru zviviri zvevatori vechikamu vakawana kuti yoga haina kukanganisa huremu, body mass index (BMI), chiuno chechiuno, kana mafuta emuviri muzana ().

Zvisinei, apo vatsvakurudzi vakaongorora zvidzidzo muvanhu vakafuta kana vakafutisa, yoga yakawanikwa ichideredza zvakanyanya BMI.

Zvakadaro, zvimwe zvakasiyana, zvakaita semhando dzakasiyana dzekurerekera pakati pezvidzidzo, zvinogona kunge zvakapesvedzera mhinduro dzechidzidzo.

Chero zvazvingaitika, nepo anotanga kusvika epakati mayoga masesheni kazhinji haaonekwe akakwana mukuvandudza kusimba kwemoyo, akanyanya mafomu eyoga senge cardio yoga anogona kudzidzisa moyo wako uchiwedzera macalorie akapiswa uye kubatsira kuderedza uremu ().

Izvozvo zvakati, kuita cardio yoga kanokwana kashanu pavhiki kwemaminetsi makumi matatu kunogona kukubatsira kuderedza uremu, kana ndicho chinangwa chako ().

Zvisinei, ramba uchifunga kuti kurovedza muviri chete hakuwanzo kukwana kuti urasikirwe nehuwandu hwehuremu uye uchengetedze - iwe unodawo (, ).

Kazhinji, kuderedza calorie yako yemazuva ese ne500 inokwana kuderedza uremu ().

Iwe unogona kufungidzira zvaunoda caloric uchishandisa a.

Summary

Kuita cardio yoga kunogona kukurumidza kupisa macalorie uye kubatsira nekurasikirwa nehuremu pamwe nekudya kwakaderera-calorie.

Kuenzanisa nemamwe ma cardio exercises

Chiyero chinoshandiswa nevatsvakurudzi kufungidzira huwandu hwemakoriyumu akapiswa panguva yechiitiko ().

A MET inomiririra nhamba yemakoriyumu aunopisa pakuzorora zvichienderana nehuwandu hweokisijeni yaunodya.

Chiitwa chine 3 METs chinoda kuti iwe ushandise kanenge katatu okisijeni uchienzaniswa ne1 MET (pakuzorora), zvinoreva kuti inoda simba rakawanda uye inopisa macalorie akawanda.

Ongororo yezvidzidzo gumi nenomwe yakaratidza kuti yoga METs inotangira pa17 METs panguva yekutanga yoga kirasi kusvika 2 METs naSurya Namaskar kweavhareji ye6 METs ().

Kuenzanisa, heano maMET emhando dzakajairwa dze cardio (,,):

• famba, nhanho ine mwero: 4,8 MET
• elliptical, kuedza kuri pakati nepakati: 5 MET
• kumhanya, kumhanya kuri pakati nepakati: 7 MET
• kuchovha bhasikoro, nhanho yeavhareji: 7 MET
• kufamba: 7,8 MET
• kukwira masitepisi, kukurumidza kufamba: 8,8 MET
• kumhanya, nhanho yepakati: 9,8 MET

Zvichienderana neMET tsika, yoga pa2,9 METs haina kunyatso shanda maererano nekushandiswa kwesimba uye saka macalorie akapiswa.

Nekudaro, pa6 MET, Surya Namaskar uye mamwe mayoga-akafuridzirwa cardio workouts anogona kufananidzwa nekurovedza muviri zvine mwero kuedza asi kushoma zvakanyanya kupfuura kumhanya zvine mwero wepakati kana zvasvika kune macalorie akapiswa ().

Sezvineiwo, Surya Namaskar haingogone kuwedzera macalorie akapiswa asiwo kubatsira kuvaka tsandanyama.

Mune imwe ongororo, vatori vechikamu vakapedza 24 kutenderera kweSurya Namaskar, mazuva matanhatu pasvondo kwemwedzi mitanhatu (6).

Pakupera kwechidzidzo, vatori vechikamu vakaratidza kuwedzera kwesimba remhasuru panguva yebhenji uye mapendekete maekisesaizi.

Zvisinei, chidzidzo chacho chakanga chisina boka rekutonga, kudzivirira hukama hwechikonzero-ne-effect.

Zvimwe zvidzidzo zvinodiwa kuti uone kana yoga kana yakanyanya kusimba cardio-yoga zvikamu zvinogona kuwedzera simba remhasuru kana saizi.

Summary

Yakanyanya kusimba mavhezheni eyoga senge cardio yoga anopisa yakafanana nhamba yemakoriyuta sekurovedza muviri pane elliptical nekuita zviri pakati nepakati asi macalorie mashoma pane kumhanya.

Chinonyanya kukosha

Cardio yoga ndiyo yakanyanyisa vhezheni yeyoga yechinyakare, iyo isingawanzo kutorwa seyo.

Iyo inosanganisa yoga-yakafuridzirwa uye ine simba mafambiro muakasiyana akateedzana kuwedzera uye kuchengetedza yakakwira kurova kwemoyo, zvichibatsira kudzidzisa moyo wako uye kupisa macalorie.

Cardio yoga inokunda kufamba zvine mwero kana kuita maekisesaizi pamurairidzi ane mwero - asi kwete kumhanya, kufamba kana kumhanya - kana zvasvika kune macalorie akapiswa.