Ubwino wa 8 Wokukokera Thukuta ndi Yoga Wotentha

Zamkati

• Kodi yoga yotentha ndi chiyani?
• Kodi maubwino a yoga yotentha ndi ati?
• 1. Zimasintha kusinthasintha
• 2. Kutentha ma calories ambiri
• 3. Amamanga mafupa
• 4. Amachepetsa nkhawa
• 5. Zimachepetsa kukhumudwa
• 6. Amapereka mphamvu ya mtima
• 7. Amachepetsa shuga m'magazi
• 8. Amadyetsa khungu
• Malangizo a chitetezo
• Momwe mungayambire
• Mfundo yofunika

Hot yoga yatchuka kwambiri m'zaka zaposachedwa. Amapereka maubwino ambiri ofanana ndi yoga yachikhalidwe, monga kuchepetsa kupsinjika, mphamvu zowonjezera, komanso kusinthasintha.

Koma, kutentha kutatha, yoga yotentha imatha kupatsa mtima wanu, mapapo, ndi minyewa kulimbitsa thupi kwambiri.

Kodi muli ndi chidwi chofuna kudziwa zambiri zamomwe mungapindulire ndi yoga yotentha? Nkhaniyi idzawunikiranso zomwe kulimbitsa thukuta kumeneku kungakuchitireni inu ndi momwe mungayambire.

Kodi yoga yotentha ndi chiyani?

Mutha kumva mawu oti "hot yoga" ndi "Bikram yoga" amagwiritsidwa ntchito mosinthana, koma sizofanana kwenikweni.

Bikram yoga, yopangidwa ndi yogi wotchedwa Bikram Choudhury, imachitika mchipinda chotentha mpaka 105 ° F (41 ° C) ndi 40% chinyezi. Zimakhala ndi ma 26 ndi mawonekedwe awiri opumira omwe amachitika motsatizana mgulu lililonse. Magawo a Bikram yoga amatha mphindi 90.

Hot yoga, komano, zimangotanthauza kuti chipinda chimatenthedwa pamwamba kutentha kwapakati. Kutentha kumatha kuyikidwa kuzonse zomwe wophunzitsa wa yoga akufuna, ngakhale zimakhala pakati pa 80 ndi 100 ° F (27 ndi 38 ° C).

Magawo otentha a yoga atha kuphatikizira zochitika zosiyanasiyana, ndipo nthawi ya kalasi iliyonse imasiyanasiyana pa studio mpaka studio.Ndipo mosiyana ndi Bikram yoga, yomwe ndi yopanda phokoso, yochita masewera olimbitsa thupi, yoga yotentha nthawi zambiri imaphatikizapo nyimbo komanso kulumikizana pakati pa anthu mkalasi.

Bikram yoga yataya omutsatira m'zaka zaposachedwa chifukwa chamilandu yotsutsana ndi omwe adayambitsa. Masitudiyo ena atha kugwiritsa ntchito mawu oti "hot yoga" osati "Bikram yoga" pofotokoza zamakalasi awo amoto. Chifukwa chake, ndibwino kuti muwerenge malongosoledwe am'kalasi mosamala musanasaine.

Kodi maubwino a yoga yotentha ndi ati?

Mosasamala kutentha kwa chipinda, yoga yotentha komanso Bikram yoga cholinga chake ndi kupumula kwamaganizidwe ndikukhalitsa olimba.

Malo otenthedwa amatha kupanga chizolowezi cha yoga kukhala chovuta kwambiri, koma maubwino ena atha kukhala ofunika, makamaka ngati mukuyang'ana kuti mupite patsogolo limodzi mwamagawo omwe afotokozedwa pansipa.

Ngati mwachita bwino komanso mosamala, yoga yotentha imatha kukupatsirani izi:

1. Zimasintha kusinthasintha

Mutha kudziwa kale kuti kutambasula mutatenthetsa minofu yanu ndikotetezeka kuposa kutambasula minofu yozizira.

Chifukwa chake, zikuwonetsa kuti malo ngati studio yotentha ya yoga atha kupangitsa kuti yoga ikhale yosavuta komanso yothandiza. Kutentha kumakupatsani mwayi kuti mutambasule pang'ono ndikukwaniritsa mayendedwe osiyanasiyana.

A wa Bikram yoga adapeza kuti pambuyo pa masabata a 8, omwe akutenga nawo gawo pa yoga anali ndi kusinthasintha kwakukulu kumbuyo kwawo, m'mapewa, ndi m'matumba kuposa gulu lolamulira.

2. Kutentha ma calories ambiri

Munthu wokhala ndi mapaundi 160 amatha kuwotcha ma calories pafupifupi 183 pa ola limodzi ndi yoga yachikhalidwe. Kutembenuza kutentha kungakuthandizeni kuwotcha mafuta ambiri.

Malinga ndi ofufuza aku Colorado State University, kuwotcha kwa kalori kumatha kukhala 460 kwa amuna ndi 330 azimayi pamsonkhano wa Bikram wa mphindi 90.

Hot yoga, ngakhale siyolimba kwambiri ngati gawo la Bikram, idzawotcha ma calorie ambiri kuposa masewera olimbitsa thupi a yoga.

3. Amamanga mafupa

Kuthandizira kulemera kwanu panthawi ya yoga kumatha kuthandizira kukulitsa mafupa. Izi ndizofunikira makamaka kwa okalamba komanso azimayi otha msinkhu, chifukwa kuchuluka kwa mafupa kumachepa mukamakula.

Kafukufuku wa 2014 wa azimayi omwe adatenga nawo gawo pa Bikram yoga pazaka 5 adapeza kuti amayi omwe ali ndi premenopausal adachulukitsa kuchuluka kwa mafupa m'khosi, m'chiuno, komanso kumbuyo.

Izi zimapangitsa olemba phunziroli kukhulupirira kuti Bikram yoga itha kukhala njira yothandiza yochepetsera kufooka kwa mafupa kwa azimayi.

4. Amachepetsa nkhawa

Anthu ambiri amatengera yoga ngati njira yachilengedwe yothanirana ndi kupsinjika.

A achikulire opanikizika, otopa atapeza kuti pulogalamu yamasabata 16 ya yoga yotentha idachepetsa kwambiri nkhawa za omwe akutenga nawo mbali.

Nthawi yomweyo, zidawongolera moyo wawo wokhudzana ndi thanzi, komanso kudzidalira kwawo - chikhulupiriro chakuti mutha kuwongolera machitidwe anu komanso malo omwe mumakhala.

5. Zimachepetsa kukhumudwa

Yoga imadziwika kuti ndi njira yokuthandizani kuti musangalale ndikukhala osangalala. Malinga ndi American Psychology Association, itha kukhalanso chithandizo chothandizira kuchepetsa zizindikilo za kukhumudwa.

Kuphatikiza apo, maphunziro 23 osiyanasiyana omwe amayang'ana kwambiri za yoga monga chithandizo cha kukhumudwa adazindikira kuti yoga ndi njira yothandiza yochepetsera kukhumudwa.

6. Amapereka mphamvu ya mtima

Kukhazikitsa yoga mosiyanasiyana kotentha kumatha kupangitsa mtima wanu, mapapo, ndi minofu kuchita masewera olimbitsa thupi ovuta kuposa kuchita zomwezo kutentha pang'ono.

Malinga ndi kafukufuku wa 2014, gawo limodzi lokha la yoga yotentha ndikokwanira kuti mtima wanu uzikoka mofanana ndi kuyenda mwachangu (ma 3,5 paola).

Hot yoga imathandizanso kupuma kwanu ndi kagayidwe kake kagayidwe kake.

7. Amachepetsa shuga m'magazi

Ngakhale mtundu uliwonse wa masewera olimbitsa thupi ungathandize kuwotcha mphamvu ndikuchepetsa shuga (shuga) m'magazi anu, yoga yotentha ikhoza kukhala chida chothandiza kwambiri kwa anthu omwe ali pachiwopsezo chachikulu cha matenda amtundu wa 2.

Zapezeka kuti pulogalamu yayifupi ya Bikram yoga imathandizira kulolerana kwa shuga kwa achikulire omwe ali ndi kunenepa kwambiri, koma sizinakhudze kwenikweni achinyamata, owonda.

8. Amadyetsa khungu

Thukuta, ndi zambiri ngati, ndichimodzi mwazolinga zazikulu za yoga yotentha.

Chimodzi mwamaubwino otuluka thukuta m'malo otentha ndikuti amatha kusintha kufalikira, kubweretsa magazi okosijeni- ndi michere m'maselo akhungu. Izi, zitha kuthandizira kudyetsa khungu lanu kuchokera mkati.

Malangizo a chitetezo

Ngati muli ndi thanzi labwino, yoga yotentha nthawi zambiri imakhala yotetezeka. Koma, monga mitundu yambiri ya masewera olimbitsa thupi, pali zina zachitetezo zomwe muyenera kukumbukira.

• Kutaya madzi m'thupi ndikofunika kwambiri ndi yoga yotentha. Kumwa madzi asanafike, mkati, komanso pambuyo pa kalasi yotentha ya yoga ndikofunikira. Chakumwa cha masewera otsika kwambiri chingathandizenso kubwezeretsa ma elekitirodi omwe atayika mukamachita masewera olimbitsa thupi a yoga.
• Matenda ena omwe analipo kale zingakupangitseni kuti muzitha kukomoka mchipinda chotentha. Izi zimaphatikizapo matenda amtima, matenda ashuga, zovuta zina, anorexia nervosa, komanso mbiri yakukomoka.
• Ngati muli ndi kuthamanga kwa magazi kapena shuga wotsika magazi, mumatha kukhala ndi chizungulire kapena mutu wopepuka ndi yoga yotentha. Funsani dokotala wanu kuti muwone kuti yoga yotentha ndiyabwino kwa inu.
• Amayi apakati ayenera kufunsa adotolo asanayese yoga yotentha.
• Ngati mwakhala ndi mavuto osagwirizana ndi kutentha m'mbuyomu, mungafune kumamatira ndi yoga yomwe imachitika kutentha pang'ono.
• Imani pomwepo ngati mukumva chizungulire, mutu wopepuka, kapena nseru. Kutuluka m'chipindacho ndi kupumula m'malo ozizira.

Momwe mungayambire

Ngati simunachitepo yoga kale, mungafune kuyesa kalasi yokhazikika ya yoga kuti muwone ngati wophunzitsayo ndi situdiyo akukuyenererani. Mukadali komweko, funsani za makalasi otentha a yoga komanso ngati pali magulu omwe amapatsa chidwi oyamba kumene.

Mungafunenso kuyesa studio zingapo za yoga musanadzipereke ku imodzi. Funsani ngati studio ya yoga imapereka makalasi oyeserera aulere kapena otsika mtengo kuti muwone ngati akuyenerani.

Ngati mwakonzeka kuyesa yoga yotentha, lingalirani izi kuti muyambe:

• Valani nsalu zopepuka, zopumira zomwe zingathe kuchotsa thukuta lako.
• Bweretsani thaulo kuti muike pa yoga mat, zomwe zimatha kuterera pang'ono ukayamba kutuluka thukuta. Muthanso kubweretsa chopukutira chapadera kumaso ndi manja.
• Ganizirani magolovesi apadera ndi masokosi zomwe zingakupatseni mwayi wogwira nawo situdiyo yotentha ya yoga.
• Bweretsani botolo lamadzi lalikulu wodzazidwa ndi madzi ozizira omwe mutha kumamwa panthawi yanu yotentha ya yoga.

Mfundo yofunika

Hot yoga sangakhale ya aliyense. Koma ngati mumakonda yoga yanthawi zonse, ndipo mukufuna kuti muwonjeze pang'ono, mwina ndi zomwe mukuyang'ana.

Hot yoga imapereka maubwino osiyanasiyana pamalingaliro anu ndi thupi lanu. Ikhoza kukuthandizani kuwotcha mafuta, kukulitsa kuchuluka kwa mafupa, kukulitsa thanzi la mtima wanu, komanso kusintha kusinthasintha kwanu. Zingathandizenso kuchepetsa kukhumudwa ndikuchepetsa kupsinjika.

Ngati muli ndi matenda, kuphatikizapo mtima kapena mitsempha, matenda ashuga, anorexia amanosa, mbiri yakukomoka, kapena kusalolera kutentha, funsani dokotala wanu musanachite gawo lotentha la yoga.