Iyo Sayenzi yeSavasana: Zororo Sei Rinogona Kubatsira Chero Rudzi rwekudzidzira

Zvemukati

• Savasana inoderedza kushushikana kwepanyama uye kwepfungwa kunovaka panguva yekurovedza muviri
• Kubhadhara kushanda nesimba naSavasana kunogona kukubatsira iwe kuvaka tsika yekurovedza muviri
• Savasana inogona kukubatsira iwe kuchengetedza yako post-Workout yakakwira zuva rese
• Savasana inovaka kutsiga kwatinogona kushandisa muhupenyu hwedu hwezuva nezuva
• Savasana inokuchengetedza iwe uripo uye uchiwedzera kufara
• Maitiro ekutora Savasana

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Iwe unozoda kutanga kuisa parutivi maminetsi mashanu mushure meese Workout.

Kana vadzidzi veyoga vachimanikidzwa kwenguva, chimwe chezvinhu zvekutanga kuenda iSavasana. Iyo pfupi nguva yekuisa muchitunha pose pakupera kwekirasi inogona kunzwa kugadzikana kana iwe uine mamirioni zvimwe zvinhu zvekuyambutsa zvako zvekuita-zvinyorwa.

Asi iwe unogona kupotsa pane akati wandei epfungwa nemuviri mabhenefiti nekusvetuka Savasana mushure meyoga, HIIT, kana chero kumwe kurovedza muviri.

Paunofunga nezveSavasana zvakanyanya seyekufunga yekufungisisa tsika iyo inogona kushandiswa mushure mechero mhando yekurovedza muviri (kwete yoga yoga), ino inoita seisingashande nguva ine simba chairo.

"Savasana inobvumidza muviri kuti unwe zvizere zvinoitika mukurovedza muviri," anotsanangura kudaro yoga mudzidzisi Tamsin Astor, PhD mukuziva neuroscience uye munyori weFoot of Habit: Sunungura Simba Rako nekuvandudza Hunhu Hukuru. "Kunyanya munyika ino inoshanda, yakanyanyisa kufunga, kuva nenguva yekuzorora kwekumanikidzwa kuti usaite chero chinhu kunze kwekutarisa pakufema ndiyo mukana wekuregedza."

Heano mamwe emabhenefiti akakura eSavasana, uye nemashandisiro aanogona kuita semubatsiri kune chero chiitwa.

Savasana inoderedza kushushikana kwepanyama uye kwepfungwa kunovaka panguva yekurovedza muviri

Kunyangwe iwe uchiita kukwazisa kwezuva, kutora HIIT kirasi, kana kuchovha bhasikoro, kurovedza muviri kune chakakanganisa muviri. Mwoyo wako unorova nekukurumidza, muviri wako unodikitira, uye mapapu ako anofema zvakanyanya.

Mune mamwe mazwi, kurovedza muviri kunoisa kushushikana mumuviri - uye kutora Savasana kana kufungisisa mushure mekurovedza muviri kunobatsira kuidzosera kumbaostasis, kana muviri wako wakadzikama.

"Muviri wako hausiyanise pakati pekunetseka kubva pakumhanya kubva kune ingwe, kuva nezuva rakareba kubasa, kana kumhanya mupaki," anodaro Dr. Carla Manly, chiremba wezvepfungwa uye murapi weyoga nekufungisisa. “Kuita maekisesaizi kunotipinza munzvimbo iyi yekurwira kana-ndege. Iwo mamiriro ezvinhu anomutsa muviri kuti ufashukire pachawo neadrenaline uye cortisol. Muviri unovhara zvese kunze kwekushanda kwakakomba. "

Kutora zororo repashure-pabasa kunopesana nemhinduro dzekunetseka mumuviri, anodaro.

Haisi yezve mahormone edu, zvakadaro. Savasana senge yekudzidzira yekufungisisa inobatsirawo mitezo kuti idzokere mukuita kwese kushanda mushure mekuita mukunyanyisa paunenge uchirovedza muviri, nekudaro uchibatsira kupora.

"Kufungisisa kune mabhenefiti akakura kuhutano hwepanyama, sekuderedzwa kweropa, kuwedzerwa hutachiona uye nekuvandudza kwemapapu," anodaro Astor.

Kana isu tichirega muviri uchidzikama mushure mekurovedza muviri - pane kuti ubhodhe kuchitoro kana kudzokera kuhofisi - zvinoita kuti uve nerunyararo. Uye zvidzidzo zvinoratidza kuti kugara uchifungisisa tsika (sekuita kurovedza muviri).

Kubatanidza izvo zviviri kunogona kubatsira kupa kwakanyanya kushushikana kunetseka.

Kubhadhara kushanda nesimba naSavasana kunogona kukubatsira iwe kuvaka tsika yekurovedza muviri

Kushandura kurovedza muviri kuita zvenguva dzose kunogona kuva kwakaoma. Vazhinji vedu tinogona kuuya nezvakawanda zvikonzero zvekusvetuka jimu. Savasana inogona imwe nzira yekushandura kurovedza muviri kuita tsika.

“Savasana inogona kubatsira vanhu kuomerera kumaitiro avo ekurovedza muviri. Pakati pedu, tiri mhuka uye tinoshanda pane mubairo system, kungave nekuziva kana kusaziva. Iyo nguva yekuzorora yakaita senge yakavakirwa-mukati mubairo system, "Manly anoudza Healthline.

Kuziva kuti iwe unogona kunakidzwa kunze, kungave mune yechinyakare Savasana kana kungo fungisisa pabhenji repaki, kunogona kupa kukurudzira kwekushanda.

Savasana inogona kukubatsira iwe kuchengetedza yako post-Workout yakakwira zuva rese

Iwe unoziva iyo yakasikwa yepamusoro iwe yaunowana mushure mekurovedza muviri? Savasana inogona kubatsira kurebesa mamiriro ako akakwirira mushure mekunge wabva pameti, akadaro Manly.

"Kana iwe uchikwanisa kunyatsoita zvishoma uye unakirwe nezvimwe, unogona kutora iko kuzorora kuburikidza nechikamu chinotevera chezuva rako," akadaro. "Inoita kuti muviri ufashukire nekunzwa kwakanaka kweemakemikari emakemikari ayo anokubatsira kuramba uine mufaro."

Kune zvakare kwenguva refu-hutano hwepfungwa hunobatsira kubva mukubatanidza kufunga nekurovedza muviri. A 2016 akawana kuti vanhu vane kiriniki yekuora mwoyo vakaona kuvandudzika kukuru muzviratidzo zvavo pavakafungisisa kwemaminitsi makumi matatu vasati varova treadmill kaviri pasvondo kwevhiki sere.

Savasana inovaka kutsiga kwatinogona kushandisa muhupenyu hwedu hwezuva nezuva

Zvinotoshamisa kuti Savasana inoonekwa seimwe yezvinonetsa zvikuru mu yoga. Hazvisi nyore kuisa pasi, kuzorora mweya, uye kunyaradza kutaura kuri mupfungwa. Asi kuraira pfungwa nemuviri kuti ufungisise mushure mekuita basa rakaomarara kunovaka kutsiga kunogona kushandiswa mune dzimwe nzvimbo dzehupenyu.

"Kana tave kukwanisa kutora zororo iro, tinowanzoita kunge tisina kuzununguswa nezviitiko zvekunze. Zvinotipa chivimbo chemukati nekugara zvakanaka, ”anodaro Manly.

Kungofanana iwe paunodzidza kurega kunetseka kwehupenyu kana iwe uri muSavasana, iwe zvakare unovandudza hunyanzvi hwekuita zvine hungwaru panguva yakaoma mamiriro.

Savasana inokuchengetedza iwe uripo uye uchiwedzera kufara

Kangani iwe uri kufunga nezve chimwe chinhu kunze kwezvauri kuita izvozvi? Chidzidzo cha2010 chakaunganidza mhinduro dzeApple app kubva kuvanhu vakuru mazana maviri nemazana maviri nemakumi mashanu pasirese chakaratidza kuti inenge hafu yemifungo yedu haina chekuita nezviri kuitika chero nguva.

Pamusoro pekumwe kuongorora, iyo data yakaratidzawo kuti vanhu vaiwanzove vasingafare zvakanyanya kana pfungwa dzavo dzisingaenderane nezviito zvavo.

Savasana uye kufungisisa kunogona kutibatsira kutarisa pano uye ikozvino, zvingangoita kuti tifare zvakanyanya muhupenyu hwedu, Astor anotsanangura.

Inotevera nguva vaunodzidza navo vatanga kukwenya mameti avo uye kumhanya kubuda mu studio pamberi peSavasana - kana iwe uri kuyedza kumhanyira kudzokera kubasa mushure mekumhanya - kaviri pasi pane kwako kufungisisa.

Heano maitiro ekunyatso zorora mushure mekurovedza muviri kukohwa iwo wepfungwa uye wepanyama mibairo yeSavasana.

Maitiro ekutora Savasana

1. Isa parutivi 3-10 maminetsi mushure mekudzidzira kwako. Tungamira kunzvimbo yakanyarara iwe unogona kuisa pasi kana kugara.
2. Rara nemusana pasi nemakumbo ako muhupamhi hwepakati, maoko ako akasununguka padivi pemuviri wako, uye zvanza zvako zvakatarisa mudenga.
3. Vhara maziso ako uye zorora kufema kwako. Rega kuenda kune chero mhirizhonga yemhasuru inogona kunge yakavakwa panguva yako yekurovedza muviri. Edza kujekesa pfungwa dzako. Kana mifungo ikauya, vabvume uye uvarege vaende.
4. Unogona kuzviwana uchikotsira kuenda kunorara, asi edza kuramba wakamuka uye uchiziva zvenguva iripo. Iwo chaiwo mabhenefiti eSavasana - kana chero kufungisisa - zvinoitika kana iwe ukaswedera pairi nekufunga uye nechinangwa.
5. Paunenge wagadzirira kupedza yako Savasana, dzorera simba zvakare mumuviri nekusvetuka minwe yako nezvigunwe. Tenderedza kurudyi kwako, wobva waenda zvishoma nezvishoma munzvimbo inogara zvakanaka.

Joni Sweet munyori wekuzvimiririra uyo anonyanya kufamba mukufamba, hutano, uye hutano. Basa rake rakaburitswa neNational Geographic, Forbes, Christian Science Monitor, Lonely Planet, Kudzivirira, HealthyWay, Thrillist, nezvimwe. Gara naye pamusoro Instagram uye mutarise portfolio.