Yophula ukubila ngoku Mpompoza kweYoga kushushu okutshisa izihlunu zakho

Umxholo

• Sihlalo Pose Bamba
• Unomyayi
• Malasana Kriya
• IVinyasa eyongezelelweyo-yoBushushu
• IiHops zokuma ngesandla
• Uphengululo lwe

Uyayazi intetho ethi "awunyanzelekanga ukuba usebenze nzima, ulumke"? Ewe, uya kwenza zombini ngexesha lokuzilolonga ngokukhawuleza kweyoga. Uyakucela umngeni kwindlela yakho yokubamba kwaye uqeqeshe umzimba wakho ukuba ulungele ukuma ngesandla kunye nokulandelelana okwakha ubushushu kuwo wonke umzimba wakho ukuze usebenze ngamandla. (Nje ukuba ukuqonde oku kuhamba, uya kufuna ukuthatha ukuziqhelanisa notch nale yoga boot-camp workout.)

Ingaba isebenza kanjani: Uya kuhamba ngeposi nganye. Ezinye ziya kufuna ukuba ubambe uzinze kwaye uvavanye ibhalansi yakho, ngelixa ezinye ziya kuphakamisa izinga lentliziyo yakho ukuze ukonyuse ngokukhawuleza i-cardio. Phinda yonke ukuhamba izihlandlo ezi-3 ukuya kwezi-5.

Sihlalo Pose Bamba

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Ukuphefumla kwaye uphakamise iingalo ngqo phezulu nangaphandle ukwenza isakhelo sobuso, ugcine amagxa ezantsi nasemva.

B. Khupha umoya kwaye wehlise kwi-pose ngokutyhala isinqe sakho ngasemva kwaye ugobe amadolo akho ngokungathi uhleli esitulweni.

Bamba imizuzwana engama-30 ukuya kumzuzu omnye.

Unomyayi

A. Yima ngeenyawo ububanzi benyonga phakathi neengalo ngamacala. Crouch kwaye tyala izandla phantsi.

B. Shift ubunzima bakho ezandleni njengoko unyukela kwizinti, uzisa amadolo ekuphumleni kwiitriceps, iingqiniba ezithambileyo; jonga phambili.

C. Gqibezela kancinci phambili ukuphakamisa iinyawo enye ngexesha ukuze ulungelelane ezandleni.

Bamba imizuzwana engama-30 ukuya kumzuzu omnye.

Malasana Kriya

A. Yehla iinyawo zakho kumgangatho ukusuka kunomyayi, ukuze ube kwindawo ephantsi, ebanzi (Malasana) eguqa izandla ngomthandazo phakathi kwemilenze yakho.

B. Cinezela izithende zakho kwaye ume. Qhubeka utshintshana phakathi kwe-squat kunye nokuma, ukudibanisa umoya wakho, ukuphefumlela ngaphakathi njengoko u-squat nangaphandle njengoko umile.

Qhubeka ngomzuzu omnye.

IVinyasa eyongezelelweyo-yoBushushu

A. Chaturanga: Qala kwiplank pose. Finyelela ngasemva ngezithende, dibanisa inkaba ukuya kumqolo, kwaye ithambe ngeengqiniba, uzifikele ngasemva de imikhono yangaphambili itye emacaleni embambo. Fumana umqolo omde, kwaye ugcine i-chin tuck encinci.

B. Inja ejonge phezulu: Inhale, cinezela iintende kunye neentloko zeenyawo emgangathweni ngelixa usolula iingalo, uphakamise amathanga phantsi. Vumela iinyonga ukuba zithambe kancinci ziye emethini ngelixa ngaxeshanye ziphakamisa ngesifuba.

C. Buyela emva eChaturanga.

D epheleleyo. Tyhila iintende zezandla uze ufike kwindawo ephezulu yeplanga.

E. Iipiki zenyusa phezulu, zityhala izithende ukuya emgangathweni, zingena kumilo oguqulweyo we-V ngeengalo ezolulwe zide kwaye zijongise ezantsi.

Yenza iVinyasa 3 ukuya ku-5 amaxesha.

IiHops zokuma ngesandla

A. Izandla zisemi emhlabeni, khaba umlenze wasekhohlo othe tye kwaye ugobe umlenze wasekunene, ukhaba unyawo lwasekunene uye ethangeni lasekhohlo.

B. Mhlaba uthambe ngonyawo lwasekunene, ugcine umlenze wasekhohlo ujikeleza emhlabeni kwaye uphinde isibambo sokuma ngesandla.

Yenza ii-hops ezi-5 kwicala lasekunene, emva koko zenze ii-hops ezi-5 ngasekhohlo.

Uphengululo lwe