Isicelo-Nantong AVEC Health Fitness Co., Ltd.

Yoga

Kungani Kufanele Uzame I-Yoga

Iyini i-yoga, futhi kungani idume kangaka? I-Yoga iwuchungechunge lokunwebeka nokuma okwenzayo ngamasu okuphefumula. Inikeza izinzuzo ezinamandla zokuzivocavoca. Futhi njengoba i-yoga imnene, cishe noma ubani angayenza, kungakhathaliseki ubudala bakho noma izinga lokufaneleka.

I-Yoga iyisiyalo seminyaka engu-5,000 esivela eNdiya. Yasungulwa njengomkhuba wokuhlanganisa ingqondo nomzimba. Kunamagatsha amaningi e-yoga. Zonke izitayela ze-yoga zingasiza ukulinganisela umzimba wakho, ingqondo nomoya, kodwa zikufeza ngezindlela ezihlukahlukene.

Ezinye izitayela ze-yoga ziqinile futhi zinamandla. Abanye bayaphumula futhi bayazindla. Kungakhathaliseki ukuthi ukhetha luphi uhlobo, i-yoga iyindlela enhle yokwelula nokuqinisa umzimba wakho, ukugxilisa ingqondo yakho, nokuphumula umoya wakho.

Yoga

Izinzuzo ze-yoga

I-Yoga ingakwenza uqine futhi uvumelane nezimo. Kuyindlela enhle yokuhlala u-limber futhi unomdlandla. Uzophinda uzizwe ugxile kakhulu futhi uqaphile. Futhi i-yoga ingakusiza uzizwe umuhle futhi usebenze kangcono ekuphileni kwakho kwansuku zonke.

Ukunyakaza okuthambile kwe-Yoga kuyisizathu esikhulu sokuthi kungani idume kangaka. I-Yoga ilungele abantu abangazange basebenze isikhathi eside. Kuhle kubantu abanezimo ezithile zempilo ezifana ne-arthritis noma i-osteoporosis. Ungashintsha izivivinyo ukuze uvumelane nezidingo zakho.

Kodwa i-yoga nayo inhle uma usuvele ufanelekile futhi ufuna ukujima okuyinselele. Njengoba uqina kakhulu futhi uvumelana nezimo nge-yoga, kuba lula ukwenza ezinye izinhlobo zokuzivocavoca njengokudansa, ukuhamba, noma ukubhukuda.

Iyiphi i-yoga engakusiza ukuthi uyithole?

Yehlisa ingozi yokulimala

Isimo ngasinye se-yoga siqondise imisipha ethile. Lokhu kukusiza ukuthi ukhulise ukuguquguquka kwakho futhi unciphise ingozi yokulimala.

Yehlisa
ukucindezeleka

I-Yoga ingasiza ukuthobisa ingqondo kanye namazinga okucindezeleka aphansi. Lokhu ikwenza ngokugxilisa ingqondo esikhathini kanye nokunyakaza.

Khulisa ifayela lakho le-
ukuhlushwa

Ingxenye eyinhloko ye-yoga ukuphefumula okunesigqi, okugxilile. Lokhu kungakusiza ukuthi ugxile.

Qonda ukuxhumana kwengqondo nomzimba

I-Yoga idinga ukuthi ugxilise wonke amandla akho ekuhambeni ngakunye noma ukuma ngokuqondile. Lokhu kungakusiza ukuzwa ingqondo nomzimba kusebenza ndawonye.

Thola amandla namandla

Izitayela eziqinile ze-yoga zikhuthaza amandla namandla.

Thuthukisa ibhalansi nokuzinza

Ukulinganisa ukuma kudinga ukuthi usebenzise imisipha yakho eyinhloko. Lokhu kungakusiza ukuthi uthuthukise ukuzinza kwakho kukonke.

Thuthukisa
ukuma

I-Yoga imisa izindawo eziqinile futhi ezivulekile zomzimba ezifana namahlombe nemisipha yomhlane ongenhla. Lokhu kungakusiza ugcine ukuma okuhle.

Thuthukisa umzimba
Ukuqwashisa

I-Yoga idinga ukuthi wenze isivumelwano noma uphumuze imisipha ethile njengoba unwebeka endaweni ngayinye. Lokhu kungakusiza ukuba uqaphele amandla nobuthakathaka bomzimba wakho.

Singahlinzeka ngemikhiqizo efaneleka kakhulu kwezemidlalo, hhayi nje izimpahla ezivamile, futhi sineqembu lokuklama elimangalisayo, isipiliyoni esicebile ngokufaneleka kanye nezinkundla zezimpahla zezemidlalo, senze isikhunta se-3D ukuze siqinisekise ukuthi kungenzeka yini ukukhiqizwa ngobuningi; sinelungelo lobunikazi bemikhiqizo eminingi ukuze sivikele ukuba semthethweni kanye nokuncintisana kwamashaneli okusabalalisa;

Qala ukwenza ngendlela oyifisayo

Yoga

Imikhiqizo yezemidlalo ehlobene

Ibhola le-Peanut Yoga

Strength Training

Kungani kufanele uzame ukuqeqeshwa kwamandla

Ukuqeqeshwa kwamandla kungakusiza ulawule noma wehlise isisindo, futhi kungakhuphula i-metabolism yakho ukuze ikusize ushise amakhalori engeziwe futhi uthuthukise izinga lakho lempilo. Ukuqeqeshwa kwamandla kungase kuthuthukise izinga lakho lempilo futhi kuthuthukise ikhono lakho lokwenza imisebenzi yansuku zonke. Ukuqeqeshwa kwamandla kungavikela amalunga akho ekulimaleni.

Imisipha elahlekile ayipheli unomphela. Nakuba ukulahlekelwa kwemisipha kungase kube yingxenye yemvelo yokuguga, ungenza izinto ezithile ukuze ubambezele. Kungcono ukuqala ukwakha imisipha usemncane futhi unempilo enhle. Kodwa akukephuzi kakhulu ukuqala ukuqeqeshwa kwamandla.

Strength Training

Izinzuzo zokuqeqeshwa kwamandla

Izinzuzo zokuqeqeshwa kwesisindo zidlula nje ukwakha imisipha, futhi kuyindlela enhle yokuthuthukisa impilo yonke futhi kungasiza ukuthuthukisa ukusebenza kwakho kwe-cardio.

Izikhathi ezimbili noma ezintathu zokuqeqeshwa kwamandla emizuzu engama-20 noma engu-30 isonto ngalinye zingaholela ezinzuzweni ezibalulekile zezempilo.

Yikuphi Ukuqeqeshwa Kwamandla okungakusiza ukuthole?

Ukwanda kwe-muscle mass

Isisindo semisipha ngokwemvelo siyehla ngokuya ngeminyaka, kodwa ukuqeqeshwa kwamandla kungasiza ukuguqula ithrendi.

Amathambo anamandla

Ukuqeqeshwa kwamandla kukhulisa ukuminyana kwamathambo futhi kunciphisa ingozi yokuphuka.

Ukuvumelana nezimo

Ukuqeqeshwa kwamandla kusiza amalunga ukuthi ahlale eguquguquka futhi anganciphisa izimpawu ze-arthritis.

Ukulawula isisindo

Njengoba uthola imisipha, umzimba wakho uqala ukushisa ama-calories kalula, okwenza kube lula ukulawula isisindo sakho.

Singahlinzeka ngemikhiqizo efaneleka kakhulu kwezemidlalo, hhayi nje izimpahla ezivamile, futhi sineqembu lokuklama elimangalisayo, isipiliyoni esicebile ngokufaneleka kanye nezinkundla zezimpahla zezemidlalo, senze isikhunta se-3D ukuze siqinisekise ukuthi kungenzeka yini ukukhiqizwa ngobuningi; sinelungelo lobunikazi bemikhiqizo eminingi ukuze sivikele ukuba semthethweni kanye nokuncintisana kwamashaneli okusabalalisa;

Qala ukwenza ngendlela oyifisayo

Strength Training

Imikhiqizo yezemidlalo ehlobene

I-TPU Square Weight Plate

Buka imininingwane

I-Vinyl Kettlebell

Buka imininingwane

I-Flat Vinyl Dipping Dumbbell

Buka imininingwane

Isethi Yephampu Yomzimba Enemibala

Buka imininingwane

ukuqeqeshwa kwe-aerobic

Kungani kufanele uzame ukuqeqeshwa kwe-aerobic

Ukuzivocavoca umzimba kunciphisa ingozi yezimo eziningi, okuhlanganisa ukukhuluphala, isifo senhliziyo, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela sohlobo 2, i-metabolic syndrome, isifo sohlangothi kanye nezinhlobo ezithile zomdlavuza. Ukuzivocavoca umzimba okuthwala isisindo, njengokuhamba, kusiza ukunciphisa ingozi ye-osteoporosis.

Ukuvivinya umzimba njalo kuthuthukisa ukuqina kwakho kwenhliziyo nemithambo yegazi ngokwandisa amandla akho okusebenzisa umoya-mpilo. Lokhu ikwenza ngokwandisa amandla enhliziyo yakho ukuthumela igazi (futhi ngaleyo ndlela umoya-mpilo) emisipheni. Lokhu kubonakala ekushayeni kwenhliziyo okuphumula kancane, kanye nesilinganiso senhliziyo esinensayo ngokuqina okufanayo kokuzivocavoca.

Ngemishini ye-AVEC, ungakwazi ukulawula indlela yokunyakaza futhi ufanise inani lamandla emandleni emisipha, khona-ke umzimba ungathola ukuqeqeshwa okuphumelelayo nokuphephile.

ukuqeqeshwa kwe-aerobic

Izinzuzo zokuqeqeshwa kwe-aerobic

Ziningi izinzuzo zokuzilolonga ngokuzivocavoca kwe-aerobic. Ukuzivocavoca kwe-Aerobic kusiza umzimba wakho ukuba wandise umoya-mpilo osegazini lakho; akhulisa ukugeleza kwegazi emisipheni yakho, aze akhulise imithambo yakho yegazi.

Umzimba wakho uzophinde ukhulule ama-endorphin lapho ubamba iqhaza ekuzilolongeni kwe-aerobic, okuzothuthukisa umuzwa omkhulu wenhlalakahle.

Yikuphi ukuqeqeshwa kwe-aerobic okungakusiza ukuthole?

Ithuthukisa isimo senhliziyo nemithambo yegazi

Yehlisa ingozi yesifo senhliziyo

Ihlisa umfutho wegazi

Yandisa i-HDL noma i-cholesterol "enhle".

Isiza ukulawula kangcono ushukela wegazi

Isiza ekulawuleni isisindo kanye/noma ekwehleni kwesisindo

Ithuthukisa ukusebenza kwamaphaphu

Yehlisa izinga lokushaya kwenhliziyo ephumula

Singahlinzeka ngemikhiqizo efaneleka kakhulu kwezemidlalo, hhayi nje izimpahla ezivamile, futhi sineqembu lokuklama elimangalisayo, isipiliyoni esicebile ngokufaneleka kanye nezinkundla zezimpahla zezemidlalo, senze isikhunta se-3D ukuze siqinisekise ukuthi kungenzeka yini ukukhiqizwa ngobuningi; sinelungelo lobunikazi bemikhiqizo eminingi ukuze sivikele ukuba semthethweni kanye nokuncintisana kwamashaneli okusabalalisa;

Qala ukwenza ngendlela oyifisayo

Ukuqeqeshwa kwe-Aerobic

Imikhiqizo yezemidlalo ehlobene

I-Wall Ball

Buka imininingwane

ibanga

Kungani ukwelula kubalulekile

Ungase ucabange ukwelula njengento eyenziwa abagijimi noma abavocavoca kuphela. Kodwa sonke sidinga ukwelula ukuze sivikele ukuhamba kwethu nokuzimela. "Abantu abaningi abaqondi ukuthi ukwelula kufanele kwenzeke njalo. Kufanele kube nsuku zonke, "kusho uDavid Nolan, udokotela womzimba e-Harvard-affiliated Massachusetts General Hospital.

Ukwelula kugcina imisipha igobeka, iqinile, futhi inempilo, futhi sidinga lokho kuvumelana nezimo ukuze sigcine uchungechunge lokunyakaza emalungeni. Ngaphandle kwawo, imisipha iba mfishane futhi iqine. ... Lokho kukubeka engcupheni yobuhlungu bamalunga, ukungezwani, nokulimala kwemisipha.

ibanga

Izinzuzo Zokunwebeka

Ukwelula kugcina imisipha igobeka, iqinile, futhi inempilo, futhi sidinga lokho kuvumelana nezimo ukuze sigcine uchungechunge lokunyakaza emalungeni. Ngaphandle kwawo, imisipha iba mfishane futhi iqine.

Khona-ke, lapho ubiza imisipha ukuze isebenze, iba buthakathaka futhi ayikwazi ukunwebeka yonke indlela. Lokho kukubeka engcupheni yobuhlungu bamalunga, izinhlungu, nokulimala kwemisipha.

Iyiphi i-Stretch engakusiza ukuthi uyithole?

Yehlisa ukuqina kwemisipha futhi ikhulise ukunyakaza okuhlukahlukene

Ukwelula kusiza ukuthuthukisa uhla lwakho lokunyakaza, okungase futhi kubambezele ukuwohloka kwamalunga akho.

Ingase yehlise ingcuphe yakho yokulimala

Isiza ekudambiseni izinhlungu zangemva kokuzivocavoca

Ngemuva kokusebenza kanzima, ukwelula ama-mxuscles akho kusiza ukuwagcina ekhululekile futhi kunciphisa umphumela wokufinyeza nokuqina ongaholela ekuqaqambiseni nasezinhlungwini zangemva kokujima.

Ithuthukisa ukuthunyelwa kwesikhashana

Ukwelula imisipha yomhlane ophansi, amahlombe nesifuba kusiza ukugcina umhlane wakho uqondaniswe kangcono futhi kuthuthukisa ukuma kwakho.

Isiza ukunciphisa noma ukuphatha ingcindezi

Yehlisa ukuqina kwemisipha futhi ithuthukise ukuphumula kwemisipha

Imisipha ehlala iqinile ivame ukunqamula ukujikeleza kwayo, okuholela ekuntulekeni komoyampilo nezakhi ezibalulekile. Ukwelula kuvumela imisipha yakho ukuba ikhululeke.

Ithuthukisa ukusebenza kahle kwemishini

Ithuthukisa ukusebenza kahle kwemishini kanye nokusebenza okuphelele kokusebenza.

Iphromotha ukusakazwa

Ukwelula kwandisa ukunikezwa kwegazi emisipha nasemalungeni akho, okuvumela ukuthutha okunomsoco okukhulu.

Singahlinzeka ngemikhiqizo efaneleka kakhulu kwezemidlalo, hhayi nje izimpahla ezivamile, futhi sineqembu lokuklama elimangalisayo, isipiliyoni esicebile ngokufaneleka kanye nezinkundla zezimpahla zezemidlalo, senze isikhunta se-3D ukuze siqinisekise ukuthi kungenzeka yini ukukhiqizwa ngobuningi; sinelungelo lobunikazi bemikhiqizo eminingi ukuze sivikele ukuba semthethweni kanye nokuncintisana kwamashaneli okusabalalisa;

Qala ukwenza ngendlela oyifisayo

Stretch