Me yasa Yoga bai kamata ya zama ~ Kawai ~ Siffar Motsa Jiki ba

Wadatacce

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Idan kun taɓa yin mamakin ko yin yoga 'yan kwanaki a mako ya isa motsa jiki, muna da amsa a gare ku - kuma maiyuwa ba za ku so ba. Abin baƙin ciki, dangane da cikakken binciken da Cibiyar Nazarin Wasannin Wasanni ta Amirka ta fitar tare da haɗin gwiwar Ƙungiyar Zuciya ta Amirka, yoga kadai zai yi. ba samo muku duk aikin motsa jiki na zuciya da kuke buƙata. Bummer.

Ka'idodin motsa jiki na AHA don lafiyar lafiyar jijiyoyin jini gabaɗaya shine mintuna 30 na aikin motsa jiki mai matsakaici-matsakaici kwana biyar a mako ko Minti 25 na ayyukan motsa jiki mai ƙarfi sau uku a mako, da matsakaita zuwa ƙarfin ƙarfafawa kwana biyu a mako. Wannan sabon binciken ya tattara duk bayanan daga binciken da ya gabata game da yoga, musamman tattara bayanai nawa adadin adadin kuzari da kowane motsi ke ƙonewa da kuma ƙarfinsa na rayuwa (METS). Domin a yi la'akari da motsa jiki "mai tsananin ƙarfi" kuma a ƙidaya zuwa mintuna 30 ɗinku, dole ne ya kasance tsakanin METS uku zuwa shida. Yawancin yoga sun kasance ƙarƙashin wannan lambar, suna rarrabasu a matsayin ƙarfin "haske". Saboda wannan, yana da wuya ajin yoga na yau da kullun zai sami adadin matsakaicin ƙarfin motsa jiki da kuke buƙatar ƙarawa zuwa waɗannan mintuna 150 da kuke buƙata kowane mako. Nishi. (Don motsa jiki na yoga wanda ke ba shi daraja, duba wannan yoga ya hadu da wasan kwaikwayo na martial arts wanda zai sa ku da gumi sosai.)

Akwai wasu labarai masu kyau ga kwazo yogis anan, ko da yake. Yayin da samun isasshen kwararar ku ba zai kusance ku da saduwa da buƙatun lafiyar ku na zuciya ba, binciken ya tabbatar da cewa akwai wasu fa'idodi masu mahimmanci ga aikin. Yin yoga akai-akai yana ba da wasu kyawawan abubuwa masu ban sha'awa ga jikin ku, kamar ƙarfafa ƙarfi, daidaituwa, da sassauci, da kuma tunanin ku tare da mahimman abubuwan da ke da mahimmanci na rage damuwa. Bugu da ƙari, akwai wasu samfura kaɗan waɗanda suka sanya shi cikin rukuni mai ƙarfi, kamar Surya Namaskar (AKA gaisuwar rana), wanda za a iya maimaita shi sau da yawa don taimaka muku haɓaka bugun zuciyar ku. A zahiri, zaku iya yin gaisuwar rana na mintuna 10 a lokaci guda sau uku a rana don yin aiki har zuwa mintuna 30 na ayyukanku, amma da alama yana iya maimaitawa. Don haka, idan kuna ƙoƙarin yin la'akari da lafiyar lafiyar ku ta zuciya, yana da kyau ku haɗu a cikin wasu ƙarin motsa jiki masu ƙarfi (sannu dambe da HIIT!) Tare da aji kwarara na vinyasa.

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