Tili ndi zinthu zamasewera ndi zochitika zosiyanasiyana.
N'CHIFUKWA CHIYANI KUSANKHA YOGA?

Yoga ndi mndandanda wazinthu zomwe mumachita ndi njira zopumira. Limapereka mapindu amphamvu ochita masewera olimbitsa thupi. Ndipo popeza yoga ndi yofatsa, pafupifupi aliyense akhoza kuchita, mosasamala kanthu za msinkhu wanu kapena msinkhu wanu.

Yoga ndi chilango chazaka 5,000 kuchokera ku India. Linapangidwa monga chizolowezi chogwirizanitsa malingaliro ndi thupi. Pali nthambi zambiri za yoga. Mitundu yonse ya yoga imatha kulimbitsa thupi lanu, malingaliro anu, ndi mzimu, koma amakwaniritsa izi m'njira zosiyanasiyana.

Mitundu ina ya yoga imakhala yamphamvu komanso yamphamvu. Ena amakhala omasuka komanso osinkhasinkha. Ziribe kanthu mtundu umene mungasankhe, yoga ndi njira yabwino yotambasula ndi kulimbikitsa thupi lanu, kuika maganizo anu, ndikupumula mzimu wanu.

Yoga imatha kukupatsirani mphamvu komanso kusinthasintha. Ndi njira yabwino kuti mukhalebe olimba komanso amphamvu. Mudzamvanso kuti ndinu watcheru komanso watcheru. Ndipo yoga imatha kukuthandizani kuti muzimva bwino komanso kugwira ntchito bwino pamoyo wanu watsiku ndi tsiku.

Mayendedwe odekha a Yoga ndi chifukwa chachikulu chomwe amatchuka kwambiri. Yoga ndi yabwino kwa anthu omwe sanachitepo kanthu kwakanthawi. Ndi yabwino kwa anthu omwe ali ndi matenda ena monga nyamakazi kapena osteoporosis. Mutha kusintha masewerawa kuti agwirizane ndi zosowa zanu.

Koma yoga ndi yabwino ngati muli oyenerera kale ndipo mukufuna masewera olimbitsa thupi ovuta. Mukakhala amphamvu komanso osinthika ndi yoga, zimakhala zosavuta kuchita masewera olimbitsa thupi monga kuvina, kuyenda, kapena kusambira.

KODI Yoga & Pilates INGAKUTHANDIZENI KUPITA CHIYANI?
Pezani mphamvu ndi mphamvu
Mitundu yambiri yamphamvu ya yoga imalimbikitsa mphamvu ndi kulimba.
Wonjezerani chidwi chanu
Gawo lalikulu la yoga ndi kupuma mokhazikika, kolunjika. Izi zingakuthandizeni kuika maganizo anu.
Sinthani kaimidwe
Yoga imapangitsa kulimbikitsa ndikutsegula madera olimba a thupi ngati mapewa ndi minofu yakumtunda kwa msana. Izi zingakuthandizeni kuti mukhale ndi kaimidwe kabwino.
Pezani nkhawa
Yoga ingathandize kuchepetsa malingaliro ndi kuchepetsa kupsinjika maganizo. Imachita izi poyang'ana malingaliro pa mphindi ndi mayendedwe.
Timapereka zinthu zosiyanasiyana zamasewera osiyanasiyana komanso kulimbitsa thupi ndipo timavomereza kusintha, omasuka kutilankhulana ndi funso lililonse kapena kukambirana, tikuyembekezera kugwirizana nanu!
CHIFUKWA CHIYANI MUYENERA KUYESA MAPHUNZIRO A MPHAMVU?

Maphunziro amphamvu atha kukuthandizani kuyendetsa bwino kapena kuchepetsa thupi, komanso kutha kukulitsa kagayidwe kanu kukuthandizani kuwotcha zopatsa mphamvu komanso kukulitsa moyo wanu. Maphunziro amphamvu atha kukulitsa moyo wanu ndikukulitsa luso lanu lochita zinthu zatsiku ndi tsiku. Maphunziro a mphamvu amathanso kuteteza ziwalo zanu kuvulala.

Minofu yotayika siyipita mpaka kalekale. Ngakhale kutaya minofu kungakhale mbali yachibadwa ya ukalamba, mukhoza kuchita zinthu zina kuti muchepetse. Ndi bwino kuyamba kupanga minofu mudakali wamng’ono komanso wathanzi. Koma sikuchedwa kwambiri kuyamba maphunziro a mphamvu.

KODI MAPHUNZIRO A MPHAMVU WOTANI ANGAKUTHANDIZENI KUPEZA?
Kulemera kwa thupi
Thupi lanu lidzapeza minofu ndi kuphunzitsa mphamvu, kukuthandizani kuwotcha ma calories ambiri ndikuwongolera kulemera kwanu m'njira yosavuta.
Kusinthasintha pamodzi
Kuphunzitsa mphamvu kumapangitsa kuti ziwalo zanu zikhale zosinthika, ndipo ngati muli ndi nyamakazi, zingakuthandizeni kuchepetsa kuuma ndi kupweteka.
Mafupa olimba
Maphunziro amphamvu amatha kukulitsa mafupa anu, kukuthandizani kuchepetsa chiopsezo cha fractures.
Kuchuluka kwa minofu ya minofu
Kutaya minyewa ya minofu ndi chikhalidwe chachilendo mukakalamba, koma kuphunzitsa mphamvu kungakuthandizeni kumanga minofu yambiri ndikubwezeretsanso zomwe zikuchitika.
Timapereka zinthu zosiyanasiyana zamasewera osiyanasiyana komanso kulimbitsa thupi ndipo timavomereza kusintha, omasuka kutilankhulana ndi funso lililonse kapena kukambirana, tikuyembekezera kugwirizana nanu!
CHIFUKWA CHIYANI MUYENERA KUYESA MAPHUNZIRO A AEROBIC?

Muyenera kuti mudamvapo za masewera olimbitsa thupi koma mukudziwa kuti masewera olimbitsa thupi ndi chiyani ndipo chifukwa chiyani anthu amavomereza?

Kuchita masewera olimbitsa thupi kumatanthawuza mtundu wa masewera olimbitsa thupi omwe thupi limapatsidwa mpweya wokwanira. Nthawi yake yolimbitsa thupi nthawi zambiri imakhala yotalikirapo kuposa mphindi 15, nthawi zambiri imatha kukhala mphindi 30 pamlingo wapakatikati.

Muyenera kuyesa maphunziro a aerobic chifukwa amatha kuchepetsa kunenepa kwambiri, matenda amtima, kuthamanga kwa magazi, mtundu wa 2 shuga, matenda a metabolic, sitiroko, mitundu ina ya khansa, pakati pa matenda ena. Komanso, maseŵera olimbitsa thupi olemetsa, monga kuyenda, angathandizenso kuchepetsa chiopsezo cha matenda osteoporosis.

Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukulitsa thanzi lanu lamtima mwa kuwonjezera luso lanu logwiritsa ntchito oxygen. Kunena zowona, zimathandizira kuti mtima wanu uzitha kutulutsa magazi (ndi oxygen) kuminofu. Pakuchita masewera olimbitsa thupi komweko, mudzakhala ndi kugunda kwa mtima pang'onopang'ono komanso kugunda kwapang'onopang'ono ndi maphunziro a aerobic.

Pali maubwino ambiri ochita masewera olimbitsa thupi a aerobic. Maphunziro a Aerobic angathandize thupi lanu kupeza okosijeni wambiri m'magazi anu, motero mitsempha yanu imakula ndipo mphamvu ya mtima wanu yopereka magazi kuminofu idzawonjezeka.

Kuphatikiza apo, thupi lanu limamasula ma endorphin mukamachita masewera olimbitsa thupi, zomwe zingakupangitseni kukhala osangalala komanso kukhala osangalala pamoyo wanu watsiku ndi tsiku!

KODI ndi maphunziro ati a Aerobic ANGAKUTHANDIZENI KUPEZA?
Imawonjezera HDL kapena cholesterol "yabwino".
Kutsika kwa magazi
Amachepetsa chiopsezo cha matenda a mtima
Imawongolera kukhazikika kwa mtima
Timapereka zinthu zosiyanasiyana zamasewera osiyanasiyana komanso kulimbitsa thupi ndipo timavomereza kusintha, omasuka kutilankhulana ndi funso lililonse kapena kukambirana, tikuyembekezera kugwirizana nanu!
CHIFUKWA CHIYANI KUTAMBALA KULI KOFUNIKA KWAMBIRI?

Anthu ambiri akhoza kunyalanyaza kufunika kotambasula ndikuganiza kuti othamanga okha kapena ochita masewera olimbitsa thupi amafunikira izi, koma kwenikweni, tonsefe timafunika kutambasula nthawi zonse, tsiku ndi tsiku ngati n'kotheka. Ndikofunikira kuti thupi lathu liteteze kusuntha kwathu ndi kusinthasintha.

Kutambasula tsiku ndi tsiku kungapangitse minofu yathu kukhala yolimba komanso yosinthika, choncho timatha kusunga maulendo ambiri m'magulu. Popanda izo, minofu yathu idzafupikitsa ndi yomangika kwambiri, zomwe zimaika thanzi lathu pachiwopsezo, kuti titha kuvutika ndi kupweteka kwa mafupa, kupsinjika, ndi kuvulala kwina kwa minofu.

Kutambasula kungapangitse minofu yathu kukhala yolimba komanso yosinthasintha, choncho timatha kusunga maulendo ambiri m'magulu. Popanda izo, minofu yathu idzafupikitsa komanso yolimba kwambiri, zomwe zimayika thanzi lathu pachiwopsezo. Chifukwa pamenepa, pamene tigwiritsa ntchito mwadzidzidzi minofu, imakhala yofooka kwambiri moti tikhoza kuvutika ndi kupweteka kwa mafupa, kupweteka, ndi kuvulala kwina kwa minofu.

Kodi Kutambasula Kungakuthandizireni Chiyani?
Chifukwa Chake Muyenera Kutambasula
Pambuyo pa masewera olimbitsa thupi, kutambasula kungathandize kumasula minofu yanu ndikuchotsa zowawa ndi zowawa.
Kulimbitsa kukhazikika
Kutambasula minofu ya m'munsi kumbuyo, mapewa ndi pachifuwa kumathandiza kuti msana wanu ukhale wabwino ndikuwongolera kaimidwe kanu.
Imalimbikitsa kufalitsa
Kutambasula kumawonjezera magazi ku minofu ndi mafupa, motero kumapangitsa kuti zakudya zisamayende bwino.
Imawonjezera mphamvu zamakina
Kutambasula kumatha kukuthandizani kukonza bwino zamakina ndi magwiridwe antchito onse.
Timapereka zinthu zosiyanasiyana zamasewera osiyanasiyana komanso kulimbitsa thupi ndipo timavomereza kusintha, omasuka kutilankhulana ndi funso lililonse kapena kukambirana, tikuyembekezera kugwirizana nanu!