Gillian Michaels ndomumwe wevanyori vakakurumbira mune zvekuvaka muviri munyika. Mushure mokunge uine huwandu hunorema kuburikidza nehutano hwake, akagamuchira yoga.
Kunyange zvazvo yoga naGillian Michaels isiri yega yega yoga, yakadai sejogini inofungidzira, asi ichiri chine ruzivo mairi. Chinhu chekutanga chinokufadza iwe ndechekuti kana iwe uri mubato reGillian Michaels, iwe unonzwisisa kuti iyi iga yoga yekurema. Simba yekudzidzira uye kushanda kwakasimba kweasanaan muzvokwadi kwakafanana nekuumba , zvose mukushanda uye kubudirira.
Unofanirwa kutanga neGilian Michaels 1st level yoga, uye kana iwe unonzwisisa kuti iwe unogona kupinda kuburikidza nehutakiti hwose usingatengedzi simba, enda ku yoga naGillian Michaels 2 mazinga.
Kudzidzira
- Pose yemakomo - makumbo pamwe chete, zviuno zvakasimbiswa, zvinotora simba repasi kuburikidza nemakumbo akakodzera. Bhokisi racho rinotarira kumusoro, maoko pamwe chete nomuviri. Fema mukati, chengeta pasi.
- Pose wechigaro - tambanudza maoko ako, tambanudza shure uye uwire, kupfugama namabvi ako. Makumbo anounganidzwa pamwe chete, uye mapepa acho anodonhedzwa, sekunge takagara pachigaro.
- Tambanudza mahudyu - gumbo rakadzoka, donhera pamabvi rimwe, maoko pamutsipa unotsigira. Tinosundira tsoka dzedu uye tinosimuka kubva pasi. Tinoshandura makumbo uye tinodzokera kune rimwe jumbo.
- Zvose mabvi pasi, tinowira pamaoko edu, tinoderedza mutumbi. Maoko pasi pemapfudzi, tinowira pasi, tichikotamisa maoko edu. Tinonamatira kune zvanza, hazviwoni kusvika pamagumo pasi. Zvadaro tinonyura pasi, tinonamatira kumashure. Pfugama uye svetuka kubva pasi pasi nemaoko ako. Isu tinodhonza coccyx kumusoro, tinonamatira kumashure, tinotambanudza mabvi edu. Iyi ndiyo mhizha yeiyo.
- Tinokwidza makumbo edu uye tinomira pamucheto wegomba. Hands up, tambanudza kumashure uye umire muine pose yegomo.
- Pose yemakumbo - tinoisa gumbo rorudyi kumashure, kuruboshwe runotenderera kumakona akanaka. Hands up, tambanudza zvanza zvako. Panyaya yekudzimisa tinoderedza zvanza zvedu uye tinopesana nesu. Pakufuridzirwa tinosimudza maoko edu uye tinonamira makumbo edu mumabvi. Isu takarongedza iyo pose kwema15 seconds.
- Tinoisa maoko edu padenga, simira mumuviri wembwa uye simudza rutsoka rworudyi rwakarurama. Panyaya yekufema tinokotamisa gumbo rorudyi uye tinokwevera mabvi kubhokisi. Pakuzorora - tambanudza iyo vertically. Mvura inopisa nejecha rakakura kwemaminitsi gumi nemashanu.
- Tinowira muhutu hwebhodhi - kufuridza kwakadzika uye zvishoma nezvishoma kunoburuka, kupfugama maoko edu mumakumbo. Panyaya yekufema tinodzvora uye zvishoma nezvishoma tinodonha. Isu tinopedza mamiriro ekugadzirisa. Rongedzai pose kwema15 seconds.
- Tinodzokorora kuruboshwe rworuboshwe. 5, 6, 7, 8.
- Simira mujinga rembwa uye dzoka kuI IP pamucheto wegomba. Inhale, exhale-iyo pose yemuti.
- Kufuridzira zvakadzika, pamhepo yekufema tinotambanudza mberi, tinoisa maoko pasi pasi, makumbo anoderera shure. Zvishoma nezvishoma tinowira mubhara, saka tinonamatira kumashure uye tinotambanudzira kumusoro mukati mutsva.
- Kubva pamusana wepakutanga tinodzokera zvakare muimba yeiyo. Chengetedza mabvi ako uye umira pamucheto wegomba.
- Tsoka dzakaparadzana, tambanudza rutsoka rworudyi kune rumwe rutivi, pfugama pamabvi, maoko pamwe chete. Pakuvhenekera tinotanudza mabvi, tinonamatira pamhepo. Rongedzai pose kwema15 seconds.
- Tinodzokera kune FE, inhale, kuwedzera mberi. Dzokorora maitiro 11, 12 uye 13 kuruboshwe.