Yoga ndi Gillian Michaels

Gillian Michaels ndi mmodzi mwa ophunzitsidwa bwino pa zolimbitsa thupi padziko lonse lapansi. Pambuyo pochita zolemetsa kwambiri, iye adatenga yoga.

Ngakhale kuti yoga ndi Gillian Michaels si yoga yogaŵira, monga yogini amalingalira, koma akadakali ndi chidwi chake. Chinthu choyamba chimene chimakusangalatsani ndi chakuti pamene mukugwira ntchito ya Gillian Michaels, muzindikira kuti iyi ndi yoga yolemetsa. Maphunziro olimbitsa thupi komanso mphamvu zogwirira ntchito za asanas kwenikweni zimakhala zofanana, pakuchita bwino ndi kuchitapo kanthu.

Muyenera kuyamba ndi Gilian Michaels 1st level yoga, ndipo mutadziwa kuti mungathe kupyola muzovuta zonse popanda kuyesayesa, pitani ku yoga ndi ma Gillian Michaels 2.

Zochita

1. Mphepete mwa mapiri - miyendo pamodzi, chiuno chilimbikitsidwa, imatenga mphamvu za dziko lapansi kudzera pamapazi oyenera. Chifuwa chimatambasula mmwamba, manja pambali. Pumirani mkati, tulukani pansi.
2. Pose pa mpando - tambasulani manja anu, muthamangire ndi kugwa, mukugwada. Miyendo imabweretsedwa palimodzi, ndipo mapirawo amachotsedwa, ngati kuti timakhala pampando.
3. Tambani m'chiuno - mwendo kumbuyo, ponyani pa bondo limodzi, manja pa chingwe chothandizira. Timakankha mapazi athu ndikukwera pansi. Timasintha miyendo ndikubwereza ku mwendo wina.
4. Maondo onse pansi, timagwa m'manja, timatsitsa thunthu. Manja pansi pa mapewa, ife timagwa pansi, tikugwedeza manja athu. Timagwirabe ku mitengo ya palmu, osagwera pamapeto. Ndiye ife timamira pansi, ndikugwada kumbuyo. Kupuma ndi kukankhira kuchokera pansi ndi manja anu. Timakokera khosi, timagwadira kumbuyo, timayendetsa mawondo athu. Imeneyi ndi galu.
5. Timakweza miyendo yathu ndikuima kumapeto kwa rug. Kwezani mmwamba, tambani mmbuyo ndi kuyima mu mapiri a phirilo.
6. Pang'ono ndi phokoso - timayika mwendo wakumbuyo kumanja, kumanzere kumayendetsa kumbali yolondola. Kwezani mmwamba, yambani manja anu. Pa kutuluka pang'onopang'ono timatsitsa manja athu ndi kusokoneza athu athu. Pa kudzoza timakweza manja athu ndikugwada miyendo pamondo. Tinayika phokoso kwa masekondi 15.
7. Timayika manja athu pansi, timayima galu ndikukweza mwendo wamanja. Kutulutsa mpweya timayendetsa mwendo wamanja ndikugwedeza bondo kuchifuwa. Pa inhalation - chitambasulirani vertically. Temper mu phokoso lokhala ndi mwendo wopitirira kwa masekondi 15.
8. Timagwera mu mpweya wa bwalo - mpweya wozama ndipo pang'onopang'ono timatsika, tikugwedeza manja athu pamakona. Pa kutulutsa mpweya timakankhira pansi pang'onopang'ono. Timathetsa chikho cha bar. Konzani mpangidwe kwa masekondi 15.
9. Timabwereza kumanzere. 5, 6, 7, 8.
10. Imani muzithunzi za galu ndikubwerera ku IP kumapeto kwa rug. Lembani, tulukani-phokoso la mtengo.
11. Kupuma kwakukulu, pamphuno timayenda patsogolo, timatsitsa pansi pansi, miyendo imachoka. Pang'onopang'ono timagwera mu bar, kenako timagwadira kumbuyo ndikukwera mmwamba kumalo a chimbudzi.
12. Kuchokera pamphuno yapitayi ife timabwerera mmbuyo mwa galu. Pewani maondo anu ndi kuima pamphepete mwa rug.
13. Mapazi ogawanika phazi lamanja kumbali, gwirani bondo, manja pamodzi. Pomwe tikulumikiza, timayendetsa bondo ndikugwedeza pamphuno. Konzani mpangidwe kwa masekondi 15.
14. Ife tibwerera kwa FE, inhale, kutuluka patsogolo. Bwerezani zochita 11, 12 ndi 13 kumanzere.