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- The practice itself makes the muscle stronger, and thereby, the development in the muscle mass helps to lose weight and therefore the metabolism is increased,” claims Michelle Green, a 15-year experienced yoga instructor, and a Certified Personal Trainer specializing in Pelvic Floor and Core Strength.
- Hari ini, kami akan mengeksplorasi secara menyeluruh hubungan antara yoga dan penurunan berat badan, durasi pose yoga, serta pendapat ahli tentang masalah tersebut untuk membantu Anda mendapatkan hasil maksimal dari latihan Anda di masa sekarang.
- “The form of practice that I personally teach doesn’t have the intent of a quick calorie burn but the intention of finding a balanced pace in the exercise.
yoga Adalah disiplin kuno yang tidak hanya menenangkan pikiran tetapi juga membantu dalam mendapatkan kesehatan fisik, seperti relaksasi, elastisitas, dan kekuatan otot. Salah satu alasan utama mengapa yoga bisa efektif untuk menurunkan berat badan adalah fiturnya yang menarik. Tetapi satu pertanyaan yang paling sering diajukan oleh para yogi menggunakan yoga sebagai alat bantu penurunan berat badan adalah ini: berapa durasi terbaik untuk menahan pose yoga untuk penurunan berat badan?(1)
Hari ini, kami akan mengeksplorasi secara menyeluruh hubungan antara yoga dan penurunan berat badan, durasi pose yoga, serta pendapat ahli tentang masalah tersebut untuk membantu Anda mendapatkan hasil maksimal dari latihan Anda di masa sekarang.
Memahami yoga dan penurunan berat badan.
Before jumping to the concept of ‘pose duration’, it is important to know the mechanism by which yoga gets the weight off. Yoga being much less of a calorie burner compared to high-intensity workouts facilitates a more comprehensive action on body systems.(2) It might not be as fast as running or lifting heavy objects but it plays a major role in the support of lasting weight reduction through the process of:(3)
- Membangun otot tanpa lemak: banyaknya Pose Yoga Membutuhkan Anda untuk menopang berat badan Anda, yang membantu mengencangkan otot dan membangun kekuatan.
- Improving Metabolism: Consistent yoga practice can improve metabolic functions, increasing calorie burning even when you’re resting.
- Reducing Stress: High stress levels lead to the production of cortisol, a hormone linked to weight gain. Yoga’s meditative aspects help lower stress, reducing the risk of stress-induced weight gain.
- Mindful Eating: Yoga induces a state of mindfulness that is reflected in better eating habits and sounder food preferences.
| 💡 wawasan ahli. “The form of practice that I personally teach doesn’t have the intent of a quick calorie burn but the intention of finding a balanced pace in the exercise. The practice itself makes the muscle stronger, and thereby, the development in the muscle mass helps to lose weight and therefore the metabolism is increased,” claims Michelle Green, a 15-year experienced yoga instructor, and a Certified Personal Trainer specializing in Pelvic Floor and Core Strength. |
Berapa lama Anda harus memegang pose yoga?
There is no universal number of seconds one should hold yoga poses for weight loss because each person’s strength, the posture, and the type of yoga mempengaruhi waktu, tetapi berikut adalah beberapa pedoman umum:
1 Untuk pemula (10-20 detik).
If you are at the starting line of yoga, the first thing to do is to build a solid foundation. Besides, 10-20 seconds is the right time for a pose to be exerted as much as it can without the one attempting it being overwhelmed. Later on, as you master the postures, you can increase the length gradually.
2. Praktisi Menengah (30-60 detik).
After you are the master of your art, you definitely will be able to extend your holding time to 30-60 seconds. This time span enables the muscles to be contracted more significantly and therefore leads to far better muscle strengthening and increased calorific value. Moreover, the longer time makes sure you are using your otot-otot‘ power to the maximum.
3. Praktisi tingkat lanjut (1-2 menit).
Long-holding poses for 1-2 minutes are the method of choice for professional yoga practitioners when the primary focus is muscle toning and strength constructs. The advanced level of postures need more muscles to remain activated, and longer retention of the asanas gives the maximum result by burning more calories as well as increasing metabolic rates.
Pose yoga terbaik untuk menurunkan berat badan dan berapa lama untuk menahannya.
1. Pose Papan (Phalakasana).
Waktu tahan: 30 detik hingga 1 menit.
Why It Works: Plank is one of the greatest total body workouts, as it targets the core, arms, shoulders, and legs. The longer you stay in this position, the stronger and more your muscles will be engaged, and hence the more you will burn calories and at the end Menambah massa otot.
2. Pose Kursi (Utkatasana).
Waktu tahan: 30 detik hingga 1 menit.
Why It Works: This posture helps to build up the legs, buttocks, and the belly, which helps to increase the burning of fats in the body. It puts your balance and endurance to test and this also helps you burn more weight.
3. Prajurit II (Virabhadrasana II).
Waktu tahan: 30 detik hingga 1 menit per sisi.
Why it Works: Warrior II is a great exercise for building strength in the legs, core and shoulders. Holding this pose not only consumes calories, but also boosts the majority of stability and stamina.
4. Pose Perahu (Navasana).
Waktu tunggu: 20-30 detik.
Why It Works: This asana concentrates on the core muscles and is fostering the abs as well as helping to burn that belly fat. It’s a very tough pose, so starters can start with a short period of time for holding the position and then gradually lengthen it.
5. Pose jembatan (Setu bandhasana).
Waktu tahan: 30-60 detik.
Why It Works: The Bridge pose works effectively with the lower back, buttock, and thighs because of their strength. It also aids in digestion, is conducive to a rise in metabolism, and serves as a catalyst for weight loss.
6. Anjing yang menghadap ke bawah (Adho Mukha Svanasana).
Waktu tahan: 30 detik hingga 1 menit.
Mengapa berhasil: Ini bukan hanya tentang seluruh tubuh, tetapi lengan, kaki, dan punggung, khususnya, mendapatkan perawatan yang diperlukan melalui asana ini. Fleksibilitas tubuh yang dihasilkan juga sangat membantu. Postur ini juga berfungsi sebagai alat pengencangan, penurunan berat badan, dan manajemen berat badan.
7 .Pose kobra (bhujangasana).
Waktu tunggu: 20-30 detik.
Mengapa berhasil: Di satu sisi, posenya efisien dalam memperkuat lengan, bahu, dan punggung. Secara bersamaan, tulang belakang menjadi lebih fleksibel. Pada saat yang sama, asana juga berkontribusi pada pengisian energi dan pengurangan peradangan melalui sistem pencernaan, dan sirkulasi dapat diluncurkan untuk penggunaan yang lebih baik.
Bukti ilmiah mendukung yoga untuk menurunkan berat badan.
A collection of research provides evidence of the beneficial effects of yoga on weight loss. A study published in Alternative Therapies in Health and Medicine in 2016 reported that yoga practice was associated with weight, BMI, and waist circumference decreases. Other research in the Journal of Physical Activity and Health has shown that regular yoga practitioners had lower BMI than non-yoga practitioners.
Dr. Lauren Eckstrom, a fitness researcher, and yoga instructor holds the opinion that “Yoga can be regarded as being Efektif untuk menurunkan berat badan when it leads to strengthening and lengthening muscles, thus resulting in more full-body caloric burn. The second reason is that you just can’t discount the positive effect that yoga’s spirituality (mindfulness) has had on the pikiran dan tubuh of human beings. This reduces stress, which acts as a potential defense against the emotional eating of food, and thus is the weight gain corollary.
Pengalaman pribadi: Bagaimana yoga mengubah tubuh saya.
Several yogis on social media have shared their weight loss success stories, and those stories typically revolve around the same theme – the power of being persistent. In six months, Sophia James lost 30 pounds, and she is one of those who are very much into yoga. She says, “I didn’t see immediate results, but after a few months, I noticed my clothes were fitting differently. Yoga taught me patience, and over time, I became leaner and stronger.”
Sophia’s case points to the need for dedication. You have no doubt looking for some fast solution if you are not sure about yoga. Besides, consistency, healthy diet, and continuous practice seem to be key factors that can produce a permanent weight reduction path.
garis bawah.
Yoga is a wonderful instrument for weight loss, as it provides one with the physical benefits of agility, inner calmness, and stress relief. While being consistent is indispensable in succeeding in your aim, aligning poses well proves to be a significant factor in achieving maximized effects. Carefully following the strategies outlined in this article, and committing to regular practice will enable you to reach your weight loss objectives as well as gaining a healthier and more robust body.
Then, put your yoga mat down, feeling your inner self, and step forward to experience the journey of becoming a healthier version of yourself!
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- Yoga Effects on Brain Health: A Systematic Review of the Current Literature; https://pmc.ncbi.nlm.nih.gov/articles/PMC6971819/
- A comparative controlled trial comparing the effects of yoga and walking for overweight and obese adults; https://pubmed.ncbi.nlm.nih.gov/24878827/
- A systematic review and meta-analysis on the effects of yoga on weight-related outcomes; https://pubmed.ncbi.nlm.nih.gov/27058944/
