I-Cardio yoga sisimbo esidumileyo sokuzilolonga esidibanisa i-yoga kunye nemithambo yentliziyo okanye i-cardio.Iye yathandeka ngakumbi kwabo baxhamla izibonelelo zokuphumla zeyoga, kodwa bafuna ukuqina ngakumbi.

Eli nqaku lichaza yonke into okufuneka uyazi malunga ne-cardio yoga, kuquka izibonelelo zayo, ukuqeqeshwa okuthe ngqo, kunye nendlela ethelekisa ngayo nezinye iindlela ze-cardio.

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Yintoni i-cardio yoga?

Imiliselwe kwifilosofi yaseIndiya, i-yoga igxile ekumiseni, kwiindlela zokuphefumla, kunye neendlela zokucamngca ukuphucula ulwazi kunye ().

Umkhuba uye wanda kakhulu kwihlabathi jikelele njengendlela yokunciphisa uxinzelelo, ukuphucula ubuthongo, ukuphucula impilo yengqondo kunye neemvakalelo, kunye nokunciphisa intlungu jikelele esezantsi kunye nentamo (,).

Nangona zininzi iindidi zeyoga, iHatha yoga yeyona iqhele ukwenziwa, ibhekisa kulo naluphi na uhlobo lweyoga efundisa ukuma komzimba ().

Uninzi lweeklasi zeyoga - i-ashtanga, ivinyasa kunye neyoga yamandla - yihatha yoga.

Nangona ezi zingafani kuluhlu, intshukumo kunye nesingqisho sokuma komzimba, azijongwa ngokubanzi njenge-cardio okanye i-aerobic exercises ().

Oku kungenxa yokuba bagxila kubuchule bokuphefumla, ukuhamba komzimba kunye nokuma, kunokuba iintshukumo eziguqukayo ezinyusa ukuqina kunye nokunyusa izinga lentliziyo yakho.

Ngokwahlukileyo, i-Cardio yoga workouts ibandakanya ukwenza iintshukumo eziphefumlelweyo ze-yoga ngesantya esikhawulezayo kunye nokuqukuqela okuqhubekekayo ukubandakanya izihlunu ezininzi kunye nomngeni kwinkqubo yakho yentliziyo okanye yokujikeleza.

isishwankathelo

Ngokungafaniyo neyoga yesiko, ejolise kubuchule bokuphefumla, ukuhamba komzimba kunye nokuma, i-cardio yoga ibandakanya iintshukumo eziguqukayo ezonyusa ukuqina kunye nokunyusa izinga lentliziyo yakho.

Ukuzilolonga okuthe ngqo kwe-cardio-yoga

Ngenxa yokuba akukho nkcazo eyamkelekileyo ye-cardio yoga, abahlohli banokudibanisa iintshukumo zabo abazithandayo kunye nolandelelwano lwentshukumo.

Nangona i-yoga ikhuselekile ngokubanzi, qiniseka ukuba ukwindawo ethe tyaba kwaye awunazo naziphi na iimeko ezinokuphazamisana nebhalansi, njenge-neuropathy okanye imida ye-orthopedic ().

Nantsi imithambo ye-cardio yoga ephakathi ukuze uzame kwaye usebenze onke amaqela akho amakhulu emisipha, kubandakanya iingalo zakho, isifuba, umva kunye nemilenze (, ).

Surya Namaskar (Ubuliso lweLanga)

I-Surya Namaskar, eyaziwa ngokuba yi-Sun Salutation, luluhlu lweendlela zokumisa ezenziwa ngokulandelelana ().

IiGifs nguMzimba oSebenzayo, iNgqondo eYilayo.

Nantsi :

1. Samasthiti. Qala ukuma ngqo neenyawo zakho kunye kwaye ubunzima bakho busasazwe ngokulinganayo. Amagxa akho kufuneka asongwe kwaye izandla zakho kufuneka zijinga emacaleni akho kunye nesilevu sakho sihambelana nomgangatho.
2. Urdhva hastasana. Ukuphefumla kwaye uguqe ngamadolo kancinci, uphakamise iingalo zakho ngaphezulu kwentloko yakho. Hlanganisa izandla zakho kwaye ujonge oobhontsi bakho.
3. Uttanasana. Exhale kwaye wolule imilenze yakho. Yaya phambili ukusuka esinqeni kwaye unciphise izandla zakho. Khululeka intamo yakho.
4. Urdvah uttanasana. Ukuphefumla kwaye wandise umqolo wakho, ujonge phambili kwaye uvule amahlombe akho.
5. Chaturanga dandasana. Exhale kwaye utsibe okanye unyathele iinyawo zakho ngasemva. Goba iingqiniba zakho kwaye uzigcine zifakwe emacaleni akho. Yehlisa umzimba wakho. Ungagcina amadolo akho phantsi okanye uguqule umthambo ngokuzisa amadolo akho phantsi.
6. Urdhva mukha svanasana. Ukuphefumla kwaye utsale iinzwane zakho kude nomzimba wakho. Phakamisa isifuba sakho ngelixa amadolo akho esuse phantsi. Vula amagxa akho kwaye ujonge esibhakabhakeni.
7. Adho mukha svanasana. Exhale kwaye ubeke iinzwane zakho phantsi, uphakamise isinqe sakho kwaye unciphise amahlombe akho. Jonga iqhosha lesisu sakho. Ungafuna ukuhlala kule ndawo ukuya kuthi ga kwimiphefumlo emihlanu enzulu.
8. Urdhva uttanasana. Ukuphefumla kwaye ugxume okanye ubeke iinyawo zakho phakathi kwezandla zakho, wandise umqolo wakho kwaye ujonge phambili ngelixa uvula amahlombe akho (njengesinyathelo sesi-4).
9. Uttanasana. Khupha kwaye unciphise isithsaba sentloko yakho kumgangatho kwaye ukhulule intamo yakho (njengesinyathelo sesi-3).
10. Urdhva hastasana. Ukuphefumla kwaye uguqe ngamadolo, uphakamise iingalo zakho ngaphezu kwentloko yakho kwaye udibanise iintende zakho ngelixa ujonge izithupha zakho (njengesinyathelo sesi-2).
11. Samasthiti. Exhale kwaye uqondise imilenze yakho, uzisa iingalo zakho emacaleni akho (njengesinyathelo 1).

Yenza olu landelelwano ngesantya esikhawulezayo kwaye uyiphindaphinde imizuzu engama-20 ungaphumli phakathi ukugcina ukubetha kwentliziyo yakho kuphakamile.

Ezinye iintshukumo

Nazi ezinye iintshukumo onokuzenza njengenxalenye yolandelelwano:

• . Ukuqala kwindawo yokuguqa yeplanga, yenza ukuguqa ngamadolo emva koko uhlale ezithendeni zakho zolule iingalo zakho ngaphambili (indawo yomntwana). Zisa umzimba wakho kwindawo yokuguqa yeplanga kwaye uphinde.
• . Ukuqala kwiplank pose, phakamisa isinqe sakho kancinci ngokuphakamisa umlenze wakho wasekhohlo ukuya kwisilingi. Tsala kancinane umlenze wakho wasekhohlo uwubeke ezantsi kwaye uwunqamle, ujongisa idolo lakho esifubeni sakho. Phakamisa umlenze wakho wasekhohlo ukuya kwisilingi kwakhona, kwaye ngeli xesha ukutsala idolo lakho lasekhohlo, vumela indawo engaphandle yomlenze wakho wasekhohlo iphumle phantsi njengoko uhlisa i-glute yakho yasekhohlo. Buyela kwindawo yokuqala kwaye uphinde ngokuvumela kwakho kwasekunene.
• . Ukuqala ukusuka kwindawo yokuma, ukugoba ezinqeni kwaye unciphise kwindawo yeplanga. Zityhale kwinja ejonge ezantsi, utyhala isinqe sakho esibhakabhakeni. Bamba le ndawo kwi-1 ukuya kwi-2 imizuzwana. Buyela umva kancinci, ugcine ukudibana kwesandla nomhlaba. Buyela kwindawo yokuma kwaye uphinde.

Yenza intshukumo nganye ngamaxesha angama-10 ukuya kwe-15 ngaphambi kokuba uqhubekele kumsebenzi olandelayo.

Unokuziqhawula ezi ntshukumo ngemisebenzi yemizuzwana engama-30 efana ne-squats engaphezulu kunye nemiphunga emileyo ukugcina umzimba wakho ushukuma kwaye ukubetha kwentliziyo yakho kuphakamile.

isishwankathelo

Ezi seshoni ze-cardio yoga ziphakathi kokuqina kwe-aerobic kwaye zisebenzisa onke amaqela amakhulu emisipha.

Ukulahlekelwa kwesisindo

Nangona i-yoga icetyisiwe ukunceda, izifundo zifumene iziphumo eziphikisanayo.

Uphononongo lwezifundo ze-30 ezibandakanya abathathi-nxaxheba abangaphezu kwe-2000 bafumanisa ukuba i-yoga ayizange ichaphazele ubunzima, i-index mass body (BMI), i-waist circumference, okanye ipesenti yamafutha omzimba ().

Nangona kunjalo, xa abaphandi bahlalutya izifundo kubantu abatyebileyo okanye abatyebileyo, i-yoga yafunyanwa ukunciphisa kakhulu i-BMI.

Nangona kunjalo, izinto eziguquguqukayo ezithile, ezinjengeentlobo ezahlukeneyo zomkhethe phakathi kwezifundo, zinokuba nefuthe kwiziphumo zophononongo.

Kuyo nayiphi na imeko, ngelixa umntu oqalayo ukuya kwiiseshini ze-yoga eziphakathi azijongwa njengezoneleyo zokuphucula ukomelela kwentliziyo, iindlela ezinzulu zeyoga ezifana ne-cardio yoga zinokuqeqesha intliziyo yakho ngelixa zinyusa iikhalori ezitshisiweyo kwaye zinceda ukunciphisa umzimba ().

Oko kwathiwa, ukwenza i-cardio yoga ubuncinane amaxesha ama-5 ngeveki kwimizuzu engama-30 kunokukunceda unciphise umzimba, ukuba oko kuyinjongo yakho ().

Nangona kunjalo, khumbula ukuba ukuzivocavoca yedwa kunqabile ngokwaneleyo ukuba ulahlekelwe ubunzima obuninzi kwaye ugcine - kufuneka kwakhona (, ).

Ngokuqhelekileyo, ukunciphisa ikhalori yakho yemihla ngemihla nge-500 kwanele ukuba ulahlekelwe isisindo ().

Unokuqikelela iimfuno zakho zekhalori usebenzisa a.

isishwankathelo

Ukwenza i-cardio yoga kunokukhawulezisa ukutshiswa kweekhalori kunye nokunceda ukunciphisa umzimba ngokudibanisa nokutya okuphantsi kweekhalori.

Ukuthelekisa neminye imithambo ye-cardio

Ngumlinganiselo osetyenziswa ngabaphandi ukuqikelela inani leekhalori ezitshisiweyo ngexesha lomsebenzi ().

I-MET imele inani leekhalori ozitshisayo ekuphumleni ngokusekelwe kwisixa se-oksijini oyidlayo.

Ukuzivocavoca oku-3 METs kufuna ukuba usebenzise malunga ne-oksijini ephindwe kathathu xa kuthelekiswa ne-1 MET (ekuphumleni), oku kuthetha ukuba ifuna amandla amaninzi kwaye itshisa iikhalori ezininzi.

Uphononongo lwezifundo ezili-17 lubonise ukuba ii-MET ze-yoga zisuka kwi-MET ezi-2 ngexesha leklasi ye-yoga esisiseko ukuya kwii-MET ezi-6 kunye noSurya Namaskar kumyinge we-2,9 METs ().

Ukuthelekisa, nantsi i-METs yeendlela eziqhelekileyo ze-cardio (,,):

• hamba, isantya esiphakathi: 4,8 MET
• elliptical, umzamo ophakathi: 5 MET
• ukubaleka, isantya esiphakathi: 7 MET
• ukukhwela ibhayisekile, isantya esiphakathi: 7 MET
• ukunyuka intaba: 7,8 MET
• ukunyuka izinyuko, isantya esikhawulezayo: 8,8 MET
• ukubaleka, isantya esiphakathi: 9,8 MET

Ngokusekelwe kumaxabiso e-MET, i-yoga kwi-2,9 METs ingaphantsi ngokufanelekileyo ngokusetyenziswa kwamandla kwaye ngoko ke iikhalori zitshiswe.

Nangona kunjalo, kwi-6 MET, u-Surya Namaskar kunye nezinye i-yoga-inspired cardio workouts zinokuthelekiswa nokuzilolonga ngomzamo ophakathi kodwa ngaphantsi kakhulu kunokubaleka ngesantya esiphakathi xa kufikwa kwiikhalori ezitshisiweyo ().

Okubangela umdla kukuba, uSurya Namaskar akanako nje ukonyusa iikhalori ezitshisiweyo kodwa ukwanceda nokwakha izihlunu.

Kwesinye isifundo, abathathi-nxaxheba bagqibe imijikelezo ye-24 ye-Surya Namaskar, iintsuku ze-6 ngeveki kwiinyanga ze-6 ().

Ekupheleni kophononongo, abathathi-nxaxheba babonise ukonyuka kwamandla emisipha ngexesha le-bench kunye ne-shoulder press exercises.

Nangona kunjalo, isifundo sasingenalo iqela lokulawula, ukuthintela ubudlelwane besizathu kunye nesiphumo.

Uphononongo olongezelelweyo luyafuneka ukufumanisa ukuba i-yoga okanye iiseshini ezibukhali ze-cardio-yoga zinokunyusa amandla emisipha okanye ubungakanani.

isishwankathelo

Iinguqulelo ezibukhali ngakumbi zeyoga njenge-cardio yoga zitshisa inani elifanayo leekhalori njengokuzilolonga kwi-elliptical ngomzamo ophakathi kodwa iikhalori ezimbalwa kunokubaleka.

Umgca ongezantsi

I-Cardio yoga yinguqulelo ebukhali ngakumbi yeyoga yesiko, engajongwa njengesiqhelo.

Idibanisa i-yoga-ephefumlelweyo kunye neentshukumo eziguqukayo kwiindlela ezahlukeneyo zokonyusa kunye nokugcina izinga eliphezulu lentliziyo, ukunceda ukuqeqesha intliziyo yakho kunye nokutshisa iikhalori.

I-Cardio yoga idlula ukuhamba ngesantya esilinganiselweyo okanye ukuzivocavoca kumqeqeshi we-elliptical kumgudu ophakathi - kodwa kungekhona ukugijima, ukuhamba okanye ukugijima - xa kuziwa kwiikhalori ezitshisiweyo.