Na ho sebetsa ha liphoofolo e le Pono e ntle kapa ea Baaaaa?
E, lumela kapa che, Pōli Yoga ke ntho. E thehiloe ke morupeli oa yoga Lainey Morse, Albany, Oregon, ke mosebetsi o motle oa yoga moo barupeluoa ba thabelang lintja tsa bona tse tlaase le savasanas ha lipōli li ntse li tsamaea ka tlelaseng, ka linako tse ling li nyoloha kapa li phunyeletsa le barupeluoa ba ratang liphoofolo.
Ho thehiloe bohareng ba selemo sa 2016, ha hoa ka ha nka nako e telele hore sehlopha se nke Inthaneteng, se theolele moqoqo oa khatiso ho New York Times, The Oregonian, The Washington Post, People.com le Yoga Journal, ho sa bue letho ka mokhotlo o tsitsitseng oa Instagram o nang le yoga le lipōli.
Ha e le hantle, lipōli hase tsona feela liphoofolo tse lokelang ho nka boemong bo tloaelehileng-tloaelo ea ho iphelisa. Ho boetse ho na le yoga ea ntja, yoga ea ntja, yoga ea pere, le yoga ea mokotla. Ha ho letho le buang ka mekhoa e mengata ea "mekhoa" ea batho le ea liphoofolo e kang liketsahalo tsa ho matha le likoloto tsa boot.
Empa moroallo oa liphoofolo-le-motho o sebetsang lichabeng tsa boikhathollo o botsa potso-ke eng e sebetsang? Na mefuta ee ea ho sebetsa e fokotseha ho fumana clicks le e latelang? Na li na le melemo ea tlhaho ho mefuta ee ea lihlopha? Na o lokela ho kena hang-hang? Na ntja e theohelang ka holim'a pere e na le kotsi ea ho oa?
Liphoofolo Tse Sebelisang Hammoho le Batho Hase Ncha
Pele u robala mahlo a morao-rao (ke po-e fumane?) Khopolo e nahannoang ke indasteri ea ho ikoetlisa, hona ha e le ntho e ncha. Batho ba 'nile ba sebetsa ka thata le liphoofolo ka lilemo tse likete. Ebang o alosa linku, o palama lipere, kapa likhomo tse etellang pele, boholo ba histori e re bolella hore batho le liphoofolo ba reretsoe hore ba sebetse mofufutso hammoho.
Ha e le hantle, yoga ea bunny e bonahala e le ngata haholo ... e se nang kelello? ... ho feta ho palame pere ho likhomo. 'Me ka sebele ha ho na moelelo oa sebele oa ho ba le lipōli ho nka karolo ea hau ea ho qetela ea yoga (le hoja u tla nahana ka eona, ho tšoara plank le pōli ka morao ka sebele ho bonahala e le phephetso e eketsehileng), empa mohlomong melemo ea sebele e na le ho sebetsana le kamano ea batho-liphoofolo ho feta hore na ba tla etsa hore u be moatlelete ea molemo.
Ha e le hantle, ho na le lipatlisiso tse ntle tsa ho rua liphoofolo le ho ikoetlisa le liphoofolo tse ruuoang lapeng, empa lipatlisiso tsa ho se sebetse ha liphoofolo tsa liphoofolo, tse kang goat yoga, ha lia hlahlojoa ka ho feletseng. Seo se re, ho ka khoneha ho fihlela liqeto tse ka khonehang mabapi le melemo e ka bang teng kelellong le maikutlong e thehiloeng ho lipatlisiso tse teng hona joale.
Mobu oa Peto o Molemo ho Uena
Ho beha boikoetliso ka thōko ka motsotsoana feela, ho sebelisana kamehla le liphoofolo tse ruuoang lapeng ho ka etsa lefats'e la bophelo bo botle. Litsi tsa Tlhokomelo le Thibelo ea Maloetse li bua ka melemo e latelang:
- Ho fokotsa khatello ea mali, k'holeseterole le maemong a triglyceride
- Ho fokotsa maikutlo a ho jeoa ke bolutu
- Monyetla o eketsehileng oa ho ikoetlisa le liphihlelo tsa ka ntle
- Monyetla o eketsehileng oa ho sebelisana le sechaba
Ka ho khetheha, 2013 American Heart Association Scientific Statement e bontša hore beng ba matlo ba ka 'na ba e-ba le boikarabelo ba ho fokotsa kotsi ea lefu la pelo, ha thuto ea 2008 e hatisitsoeng ka Cancer Epidemiology, Biomarkers le Thibelo e fumane hore lintja kapa likatse li na le bothata bo tlaase bakeng sa e seng Hodgkin's lymphoma. Tsena ke tse seng kae feela tsa melemo ea bophelo bo botle ba ho ba le phoofolo ea lapeng.
Haeba U na le Dog, U ka 'na ua ikoetlisa Hape
Beng ba lintja ba atisa ho ba mafolofolo ho feta bao e seng beng ba matlo, empa seo se kopa potso e reng, "Ke eng e ileng ea tla pele, ea ho ikoetlisa kapa ea ntja?" Ka mantsoe a mang, na batho ba mafolofolo ba ka 'na ba e-ba lintja tsa bona, kapa na botho ba ntja ba khothalletsa mosebetsi o mongata?
Phuputso ea 2008 e hatisitsoeng ho Journal of Behavioral Nutrition le Physical Activity e fumanoe hore, ha e le hantle, ho amohela ntja ho bonahala ho lebisa ho eketsa ts'ebetsong ea 'mele. E, e, ketso ea ho amohela ntja e ka u thusa hore u atlehe.
Tricia Montgomery, Mothehi le CEO oa K9 Fit Club, e fanang ka mananeo a 20 a ho ikoetlisa ao batho ba a etsang le lintja tsa bona, tse kang PUPilates, NamaSitStay le Bow Wow Bootcamp, e re, "Kajeno lipatlisiso li bontša hore lintja li hlahella ho thusa ba ba hlōloa haholo ke ho ikoetlisa kapa ho etsa mosebetsi oa boipheliso phatlalatsa. " Sena ke sa bohlokoa, e le ntho leha e le efe e ka thusang ho fokotsa mekoallo ea ho ikoetlisa, haholo-holo ho batho ba fetang tekanyo le ho feta, ke habohlokoa ho hlahloba hape.
Hape ke habohlokoa ho hlokomela hore K9 Fit Club e lumelloa ke Healthways / SilverSneakers, e bolelang hore Medicare e lefella batho ho ea lihlopheng tsa K9 Fit Club. Ke mosebetsi o motle haholo. Kahoo haeba u le Medicare 'me u na le ntja, e hlahlobe ho bona hore na ho na le mananeo sebakeng sa heno.
Ho na le Melemo ea Maikutlo le Maikutlo a Ngotsoeng hantle a ho Phela Liphoofolo Nakong ea Phekolo ea 'Mele le ea Maikutlo
Thuto ea tlhahlobo ea 2012 e phatlalalitsoeng Frontiers Psychology e shebile karolo ea phekolo ea phekolo ea batho-liphoofolo phekolo le thuto. Liphuputso tse 69 tseo ba li hlahlobileng ka ho sebelisana ha batho-liphoofolo li fumane hore mefuta ena ea litšebelisano e ile ea fana ka melemo ka:
- tlhokomelo ea sechaba le boitšoaro
- ho sebelisana ha batho ba bang
- maikutlo
- boikutlo ba boithati le bo tšoenyehileng
- mekhahlelo e amanang le khatello ea kelello ea 'mele, e akarelletsang cortisol, lebelo la pelo le khatello ea mali
Hase feela liphoofolo tse ruuoang lapeng kapa liphoofolo tse ruuoang lapeng tse etsang phapang. Har'a liphuputso tse entsoeng ke bafuputsi ha ho etsoa tlhahlobo ena e bile thuto moo bakuli ba nang le mathata a fapaneng a kelello ba hlokomelang liphoofolo tsa polasi ka nako ea libeke tse 12. Ba ileng ba kenella ts'ebetsong ba ile ba fokotseha ka likhoeli tse tšeletseng ka mor'a ho itšireletsa, ho bonts'a hore ho sebelisana le liphoofolo tse seng liphoofolo ho ka lebisa melemo ea kelello le ea maikutlo ho batho.
Thabo e Ntle
Bakeng sa batho ba kang liphoofolo, ba nang le menyetla ea ho ikoetlisa ha ba ntse ba tlamahane le libōpuoa tse nang le lera tse 'nè e ka ba hantle seo ba se hlokang ho thabela phihlelo. Deborah Glovier, K9 Mokoetlisi oa Boikoetliso, motsamaisi oa marathon le mothehi oa K9 GRIT, o re, "Joaloka moeti oa marathon oa solo, nka u bolella ka phihlelo ea hau ea hore ho matha le lintja tsa ka ho molemo haholo!"
Tonya Wilhelm, e leng e mong oa ba koetlisang baeti ba leshome le metso e mehlano United States le mothehi oa ho hōlisa liphoofolo tsa hau tsa liphoofolo ka tlhaho, o lumellana, "Ke buile ka makhetlo a mangata hore haeba lihlopha tsa bophelo bo botle le libaka tse ling tsa khoebo li hloela lintja le batho ba bona, ba e tla ba e atlehileng.Ka tseba bakeng sa ka, ho sebetsa le ho ea lipapaling tsa boikoetliso ho lula ho lethathamong la ka, empa ha ho mohla e leng ntho ea bohlokoa ka ho fetisisa. Ha batho ba qeta nako le liphoofolo tsa bona tsa lapeng le ho ikoetlisa le bona, ke tlhōlo-tlhōlo . "
Hona ke mang ea ka phehang khang ea hore Goat Yoga ha e utloahale e monate? Lipōli li ntle ebile li na le tsebo. Esita le mohopolo oa ho qeta hora kapa tse peli tse lika-likelitsoeng ke liphoofolo tse nyenyane li ka 'na tsa lekaneng hore u bososela. Ke 'nete hore lipōli li ka' na tsa baka tšitiso, empa ha u ee Goat Yoga ho nahana hore u ke ke ua sitisoa. U ea ho nahana hore u tla ithabisa ha u ntse u fumana bendy e nyenyane.
Molemo bakeng sa Liphoofolo, Haholo
U se u ntse u tseba boikoetliso bo molemo ho uena , empa ho ikoetlisa kamehla ho bohlokoa bakeng sa mefuta eohle ea liphoofolo. Dr. Erin Stair, ngaka e tsejoang e le Dr. Eeks, o etsa bonnete ba ho ikoetlisa kamehla le ntja ea hae, 'me o supa keletso e bohlale ea ntate oa hae, setsebi sa liphoofolo, hore na ke hobane'ng ha e le habohlokoa haholo liphoofolong tse ruuoang lapeng, Ntate o ne a ntlhokomelisa kamehla ka botenya ba liphoofolo tse nonneng, tseo, joaloka botenya ba batho, li lebisang ho lefu la tsoekere le lefu la pelo. Ke na le maikutlo a ho tloha ha ke rata ho sebetsa, ke hobane'ng ha ke sa etse joalo ka ntja ea ka? ba sebetsang hantle ka ho fetisisa, haholo-holo libakeng tse khutsitseng tseo ba ka 'nang ba tšosa batho ho tsona. "
Ntho ea bohlokoa ke hore, ha u tlamehe ho khomarela ho tsamaea le ntja ea hau bakeng sa ho ikoetlisa hantle. Dr. Stair o qotsa kemiso ea hae ntlong ea mahae, "Ke hula holim'a sethala sa ntja, li-push-up ka bencheng, li-squats ho ea pele le holimo, litlhapi tse tsamaeang, likhahla le mefuta-futa, ha tsohle li ntse li bapala le Barnaby. Ke sitoa ho u bolella nako e kae eo e mpholosang eona, 'me ke ntlafatsoa ho feta ho ea boithabisong, ha ke ntse ke bapala le ntja ea ka. "
Lihlopha tse tsepamisitsoeng ke liphoofolo li fana ka litšebelisano tsa batho le liphoofolo ho ba se nang liphoofolo tse ruuoang lapeng
Ha batho ba bangata ba fallela libakeng tsa metse, hangata matlong a lifolete kapa maemo a phelang a sa lumelle liphoofolo tsa lapeng, ba batla litsela tse ling tsa ho sebelisana le liphoofolo. Hase bohle ba ka phelang polasing, empa mohlomong ba ka nka thapama ho etsa Goat Yoga. Hase motho e mong le e mong ea nang le takatso kapa nako ea ho ba le katse kapa mokotla, empa ba ka thabela ho khella e 'ngoe ea liphoofolo tsena tse nang le boea bo botle nakong ea thuto ea liphoofolo. Menyetla e joalo e ka 'na ea bonahala e le "tšenyo,"' me ho isa bohōleng bo itseng, mohlomong ba teng, empa ba ka boela ba sebeletsa morero oa sebele, ho fana ka litšebelisano tsa liphoofolo ho batho ba neng ba sa tl'o ba le monyetla.
Mathata a seng makae a tlhaho le ho sebetsa ha liphoofolo
Ho ikoetlisa le liphoofolo hase kamehla ho tsamaeang serapeng sa boikhathollo (ntle le, ha e le hantle, ha e le hantle ho tsamaea mahareng). Ntho ea sebele ke hore liphoofolo hase kamehla li ka tsejoang, 'me li tsejoa hore li tlohela liqubu tsa poop ka mor'a tsona. Kahoo, ha hoa lokela ho tla makatsa hore ebe yoga e tla be e sa phutholohe haholo ha pōli e etsa qeto ea ho e etsa khoebong ea hau. Ho ka boleloa ntho e tšoanang haeba ntja ea hau e etsa qeto ea ho loana le squirrel e fetang. Moo liphoofolo li amehang, u lokela ho lula liotleng tsa hao.
Haeba u se motsoalle ea ratang liphoofolo, mokhoa ona oa ho ikoetlisa o ka baka khatello ea kelello ho feta monate, kahoo nahana ka botho ba hau pele u e leka.
Tataiso: Na ho Sebetsa ha Litlhapi ho na le Tlhaselo ea Bohlokoa?
Steven McDaniels, motsamaisi oa boikoetliso le lipapali tsa lipapali Beacon College Leesburg, Florida le mong'a Fit & Focused, LLC, o arabela ka ho toba, "Mohlomong e nyenyane ka bobeli. [Ho sebelisa liphoofolo] ka sebele ke sesebelisoa se ikhethang sa ho rekisa. Boholo ba melemo ea tlhaho ke ea kelello, kahoo haeba u ikutloa u le motle 'me e ntlafatsa maikutlo a hao, ka hohle kamoo u ka e etsang, e-ea bakeng sa eona! Haeba e u susumelletsa ho ikoetlisa le ho fokotsa ho tšoenyeha kapa ho qeaqea ka ho ikoetlisa, etsa joalo! "
U o utloile mona: ho sebetsa ha liphoofolo ke khopolo ea pōli.
> Mehloli:
> Beetz A, Uvnas-Moberg K, Julius H, Kotrschal K. "Liphello tsa kelello le tsa kelello tse amanang le ho sebelisana ha liphoofolo: Karolo e ka khonehang ea Oxytocin." Meeli ea Psychology . https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408111/#B17. July 2012.
> Setsi sa Tlhokomelo le Thibelo ea Maloetse. "Melemo ea Bophelo ba Litlhapi." https://www.cdc.gov/healthypets/health-benefits/. April 2014.
> Cutt H, Knuiman M, Giles-Corti B. "Ho fumana ntja ho eketsa ho tsamaea boithabiso?" Mokhatlo oa Machaba oa Boits'oaro bo Botle le Mosebetsi oa Boipheliso . http://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-5-17#B14. March 2008.
> Levine G, Allen K, Braun L, et al. "Bolulo ba Pet le Lefu la Meriana: Tlaleho ea Saense e tsoang ho American Heart Association." AHA Scientific Statement. http://circ.ahajournals.org/content/early/2013/05/09/CIR.0b013e31829201e1. May 2013.
> Tranah GJ, Bracci PM, Holly EA. "Phoofolo ea malapeng le ea polasing e pepesetsa le kotsi ea ho se be Hodgkin's lymphoma tlhapelong ea baahi San Francisco Bay Area." Cancer Epidemiology, Biomarkers & Thibelo . https://www.ncbi.nlm.nih.gov/pubmed/18768507. September 2008.