Kungani i-Yoga Akufanele Ibe Yakho ~ Kuphela ~ Uhlobo Lokuzivocavoca

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Uma wake wazibuza ukuthi ukuqhuba i-yoga izinsuku ezimbalwa ngesonto kuwukuzivocavoca umzimba okwanele, sinempendulo yakho - futhi kungenzeka ukuthi awuyithandi. Ngokudabukisayo, ngokususelwa ocwaningweni olunzulu olusanda kukhishwa yi-American College of Sports Medicine ngokubambisana ne-American Heart Association, i-yoga iyodwa izokwenza hhayi ukutholele konke ukuzivocavoca kwenhliziyo okudingayo. Eshu.

Imihlahlandlela yokuzivocavoca ye-AHA yempilo yenhliziyo yonke yimizuzu engama-30 yomsebenzi wokuvivinya umzimba ngokulingene izinsuku ezinhlanu ngesonto noma Imizuzu engama-25 yokusebenza ngamandla kwe-aerobic kathathu ngesonto, kanye nomsebenzi olinganiselayo wokuqinisa izinsuku ezimbili ngesonto. Lolu cwaningo olusha luqoqe yonke idatha evela ezifundweni ezedlule mayelana ne-yoga, ikakhulukazi ukuqoqa ulwazi ukuthi mangaki ama-calories umnyakazo ngamunye oshisa kanye nokuqina kwawo kwe-metabolic (METS). Ukuze ukuzivocavoca kubhekwe "njengokujula ngokulingene" futhi kubalwe kumizuzu yakho engama-30, kufanele kube phakathi kweMETS ezintathu kuya kweziyisithupha. Izimo eziningi ze-yoga zazingaphansi kwaleyo nombolo, ziwahlukanisa njengokuqina "okukhanyayo". Ngenxa yalokhu, mancane amathuba okuthi ikilasi le-yoga elijwayelekile likutholele inani lokuzivocavoca okulingene okudingayo ukukwengeza kuleyo mizuzu eyi-150 oyidingayo ngesonto. Bubula. .

Kukhona izindaba ezinhle zama-yogis azinikele lapha, noma kunjalo. Nakuba ukugeleza kwakho kuqhubeke ngeke kukusondeze ekuhlangabezaneni nezidingo zakho zokuqina kwenhliziyo, ucwaningo luyaqinisekisa ukuthi kukhona ezinye izinzuzo ezibalulekile kulo mkhuba. Ukwenza i-yoga njalo kunikeza izinto ezinhle kakhulu emzimbeni wakho, njengamandla okwakha, ibhalansi, nokuguquguquka, kanye nengqondo yakho ngesici sayo esibaluleke kakhulu sokunciphisa ingcindezi. Futhi, bekukhona ukubukeka okumbalwa okwenze kwaba yisigaba sokuqina okulingene, njenge Surya Namaskar (Ukubingelela kwelanga nge-AKA), okungaphindaphindwa kaningana ukukusiza ukukhuphula izinga lokushaya kwenhliziyo yakho. Ngokobuchwepheshe, ungenza ukubingelela kwelanga imizuzu eyi-10 ngesikhathi kathathu ngosuku ukusebenzela imizuzu yakho engama-30 yomsebenzi, kepha kungenzeka ukuthi iphindaphindwe impela. Ngakho-ke, uma uzama ukunaka ukufaneleka kwakho kwenhliziyo nemithambo yegazi, kuwumqondo omuhle ukuxuba ukujima okunezinga eliphezulu kakhulu (sawubona isibhakela ne-HIIT!) nekilasi lakho lokugeleza kwe-vinyasa.

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