Ukuzilolonga kweYoga kaJennifer Aniston

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UJennifer Aniston usanda kuphuma kwipremiere yefilimu yakhe entsha Ukubhadula .

Ngokungathi ukushukuma ngekhaphethi ebomvu akwanelanga, jonga uMatshi ka-2012 uqweqwe lwe GQ-Umdlali we-actress wenza ukuba ukuqina kunye nethoni kubonakale kulula kwi-black satin bra kunye ne-mini-skirt ukuze ihlabathi libone.

Ngaphandle kwezo zinto zofuzo zilungileyo, u-Aniston unokuthenga ngetyala utitshala weyoga ixesha elide, umcebisi ngempilo entle, kunye nomhlobo othandekayo, uMandy Ingber, wokugcina umzimba wakhe, ingqondo kunye nomphefumlo wakhe ubume obuphezulu.

Ingber, osebenza ngokusondeleyo kunye UKate Beckinsale kunye nokubulawa kwezinye iinkwenkwezi, usebenze no-Aniston kangangeentsuku eziyi-3-4 ngeveki ukusukela ngo-2005.

Sebenzisa indibaniselwano yeyoga, ukujikeleza, kunye neetoni, umdlali weqonga onetalente ulandela inkqubo ye-Ingber's Yogolosophy (uAniston wade wathatha iDVD ekhuthazayo naye ngelixa esenza ifilimu Ukubhadula).

Xa i-duo enamandla yaqala ukusebenza kunye, u-Ingber uthi kubalulekile ukuba u-Aniston aphuhlise unxibelelwano olungcono kwingqondo yakhe, iimvakalelo kunye nomzimba.

"Wayengazivocavoci kakhulu kuba wayenomthwalo omninzi ngomsebenzi iminyaka emininzi, ke ngoku yayimalunga nokuzinza emzimbeni wakhe ngexesha lotshintsho olukhulu lobuchwephesha kunye nobomi bobuqu, utshilo.

Iziphumo zithethile ngokwazo. Nangona esi sibini sasingenanjongo iphambili, umzimba ka-Aniston awuzange ujongeke ngcono!

"Ingxenye yokuba kutheni uJennifer ekhangeleka kakhulu kukulinganisela kwakhe. Ulungelelwano lokuba namandla, ukutsalwa, kunye nokuhle-okuhle kodwa kwendalo," u-Ingber uthi. "Usebenza nzima, kodwa nawe uyambona ukuba uzikhathalele. Ungumfazi osebenza kakuhle kwaye ungumntu onobuhlobo. Kufuneka silinganise kuzo zonke iinkalo zobomi bethu! Soloko ujongana nayo yonke imiba yokuba ungubani."

Nathi siphefumlelwe, kuba kucacile ukuba u-Aniston unembono esempilweni ngokumangalisayo xa kufikwa kumsebenzi wakhe oxakekileyo, ubomi bobuqu, kunye nolawulo lokomelela.

"UJennifer uqeqeshwe kakhulu, kodwa ulungelelene," utshilo u-Ingber. "Uyayazi into esebenzayo kwaye iyahambelana. Ndiyakuthanda ukusebenza naye! Unomdla kakhulu, uphantsi emhlabeni, kwaye ungumntu onothando… ndiyakhuthazwa nguye."

Cofa kwiphepha elilandelayo ukuze ufumane umthambo!

Umsebenzi kaJennifer Aniston

Imibuliso yelanga

Imisebenzi: Umzimba wonke, kodwa ngakumbi iingalo, i-abs kunye nemilenze.

Qala kwi-Mountain Pose, kunye neenyawo zakho kunye. Beka iintende zakho ndawonye. Vala amehlo. Gxila. Njengokuba uphefumlela phezulu, tshayela iingalo ezingaphezulu kwentloko, njengoko uphuma ngaphandle, jinga esinqeni ngaphambili. Kwakhona, phefumla, gcina iintendelezo phantsi, okanye uzise izandla zakho emadolweni, uphakamise isifuba sakho ngaphambili, caba umqolo wakho.

Exhale, buyela umva kwiPlank, phezulu kwe-push-up. Jonga ngqo phambili.

Ukuphefumla. Khupha, thoba phantsi, ugone iingqiniba kufutshane nomzimba wakho.

Ukuphefumlela phezulu, phakamisa intliziyo phezulu, amagxa aqengqeleka asuka ezindlebeni angene kwiCobra okanye kwiNja ePhezulu. Khupha umoya, cinezela umva ukuya kwiNja eJongene ezantsi.

Thatha imiphefumlo emihlanu. Ekupheleni kwe-exhale yokugqibela, jonga phezulu ezandleni. Nyathela iinyawo ezandleni. Tsala umoya, jonga phezulu. Exhale, ulonge phantsi.

Inhale, cinezela iinyawo emethini kwaye uqinise amathanga ukuze unyuke uye kwiPose Pose. Exhale, cinezela iintende kunye entliziyweni.

Phinda kahlanu.

Ukuma koMthi

Imisebenzi: Amathanga angaphakathi, undoqo, kunye nokugxila kwengqondo.

Beka uninzi lobunzima bakho kumlenze wakho wasekunene kwaye uzobe isithende sakho sasekhohlo kumlenze wangaphakathi womlenze wasekunene. Qinisa amehlo akho kwaye udibanise nomoya wakho. Gcina idolo lasekhohlo liphuma, kwaye ngononophelo tuck umsila wakho, njengoko usolula kulo lonke isithsaba sentloko.

Ngezandla kwindawo yokuthandaza, cinezela iintende kunye, kwangaxeshanye cinezela i-internal-ethangeni kunye neyona nto yonyawo kunye.

Ingog's Yogalosophy ihamba

I-Yogalosophy ihambisa i-yoga yendabuko kunye nomthambo we-toning ukwenzela iziphumo eziphezulu ngexesha elincinci.

Iposi yetempile kwiiPlie squats

Imisebenzi: Amathanga angaphandle, i-glutes, amathanga angaphakathi.

Gcwalisa iiseti ezintathu, imizuzwana engama-30 kunye ne-reps ezisibhozo kunye ne-reps ezisibhozo.

INDIMA YETEMPILO:

1. Yiza neenyawo zakho malunga neenyawo ezintathu, utyale phantsi iinzwane zityhile. Hlanganisa izandla zakho kwindawo yokuthandaza, kwaye ugobe amadolo omabini.

2. Sinki phantsi nomzimba ongezantsi njengoko uhlala uphakamile emzimbeni ophezulu.

3. Zama ukungagungqisi umqolo wakho ongezantsi okanye uncike phambili; thula umsila wakho ngaphantsi kancinci. Yenza ii-quads zakho kunye ne-glutes yakho.

4. Phefumla kahlanu.

I-PLIE SQUATS (x8) -> BUYELA KWI-TEMPLE (x2) -> THEN PULSE:

1. Cinezela zombini izithende, usebenzisa ubuqaqawuli bakho ukuphakama. Ngokukhawuleza thoba umva ezantsi, ugqume esinqeni amaxesha asibhozo. Qinisekisa ukugcina amadolo akho ecinezelekile, kwaye umqolo wakho uthe tye.

2. Emva kwesibhozo, bamba ihips ezantsi eTempileni ukuze uphefumle kahlanu. Phinda i-squats ezisibhozo.

3. Bamba isikwere sokugqibela, kwaye ubethelele isinqe phantsi amaxesha asibhozo.

Isitulo simi kwi-squats

Imisebenzi: Imilenze kunye ne-glutes

Gcwalisa iiseti ezintathu eziyimizuzwana engama-30 nganye, kunye ne-reps ezisibhozo kunye ne-reps ezisibhozo ze-mini.

ISIHLALO:

1. Qala ngeenyawo zakho kunye. Yitshone kwisitulo othelekelelayo, kuba ngathi uhleli phantsi. Iimpundu zakho kunye nokuhlala amathambo atshona ezithendeni zakho. Iingalo zakho zolulelwe esibhakabhakeni. Izandla zijongana okanye zibambene kunye.

2. Qinisa i-triceps yakho kwaye uthumele amandla ngeengalo, njengoko uqhubeka nokuhla emhlabeni. Ukuphefumla okuhlanu apha, ngaphakathi nangaphandle kwempumlo. Cinezela iinyawo zakho emgangathweni, khokela nge-sternum yakho, kwaye uphakame ukuze ume.

Yongeza ii-SQUATS (x8) -> BUYELA KWI-CHAIR (x2) -> WENZE UKUFUNDA:

1. Yahlula iinyawo kancinci, malunga nomgama obubanzi besinqe, kwaye udibanise iintende zakho esifubeni sakho. Sinks ihips ubuyele endaweni ehleliyo, kwaye kwangoko cinezela ubuye umva. Qhubeka nokuphefumla.

2. Yenza oku amaxesha asibhozo, uze unyathele iinyawo zakho kunye. Buyela kuSihlalo wePosi.

Ukuhamba ngesikhephe kwiiV-ups

Imisebenzi: I-Abs

Gcwalisa ii-reps ezisibhozo, ukuphefumla, iiseti ezintathu

1. Ngena kwiPosi yePhenyane ngokulungelelanisa kumathambo akho. Yandisa iingalo zakho ngqo phambi kwakho, ngokuhambelana nomgangatho, kwaye uphakamise isifuba sakho kunye ne-sternum phezulu xa ujonga phezulu.

2. Yandisa imilenze yakho ukuze iinzwane zakho zibe kwinqanaba lamehlo. Wela iingalo zakho phezu kwesifuba sakho, kwaye usebenzisa izihlunu zakho ezisezantsi zesisu, thoba kancinci ukuze amagxa akho kunye nezithende zijikeleze i-intshi ezimbalwa ukusuka emgangathweni.

3. Emva koko uphakamise umva kwi-Boat Pose, kwakhona usebenzisa i-abs yakho.

Ibhalansi yengalo enye

Imisebenzi: I-core, i-abs kunye neengalo.

1. Qalisa kwindawo yePlank, uze udibanise iinyawo.

2. Hambisa isandla sokunene ngqo ngaphantsi kobuso.

3. Shenxela umzimba wakho ecaleni, ukuze ulungelelene ngasekunene, kunye nomphandle wonyawo lwakho lwasekunene. Qinisekisa ukuba iinyawo zakho ziguquguquke kwaye umzantsi wesinqe uphakamisa, ngoko i-hip yakho ephezulu iphakamisa ukuya kwisilingi.

4. Cinezela isandla esisezantsi emgangathweni, ukuze ungalahli kwelo gxalaba lasekunene. Gcina ingalo yasekunene ithe nkqo (kodwa ingatshixwanga). Ukuba ubhetyebhetye kakhulu ukuya kwinqanaba le-hyper-extension, qiniseka ukuba awuyitshixa ingqiniba yakho. Kancinci buyisela umzimba wakho kwiziko kwaye ulungelelanise. Phinda kwicala lasekhohlo. Thatha imiphefumlo emihlanu.

Ukujikeleza: imizuzu engama-30

Imisebenzi: Yonke into! Ukujikeleza kulunge kakhulu kuqeqesho lwenqanaba lentliziyo, kwaye kuyakha izihlunu ngelixa utshisa amanqatha, oguqula umzimba ube ngumatshini otshisayo.

"Imisipha iyatshisa iikhalori ezininzi ezenziwa ngamanqatha, ke siyatshintsha umlinganiso wamafutha agciniweyo ukuze unciphise ubunzima bemisipha. Oko kuthetha ukuba utshisa iikhalori ezininzi, nokuba umi emgceni kwivenkile yokutya," utshilo u-Ingber.

Ukujonga ngakumbi ii-DVD zika-Ingber, ndwendwela ivenkile yakhe okanye unxibelelane naye kuTwitter nakuFacebook.

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