UGillian Michaels ungomnye wabaqeqeshi abadumileyo kwimpilo ehlabathini. Emva kwesisindo sokunyuka ngokweqile ngeenkqubo zakhe zokuqina, wathatha i-yoga.
Nangona i-yoga kunye ne-Gillian Michaels ayiyona yoga yohlobo lwe-yoga, efana ne-yogin iyayicinga, kodwa kusekho ukukhwela kwayo. Into yokuqala ekholisa ngayo kukuba xa usebenza kwiprogram yeGillian Michaels, uya kuqonda ukuba le yoga yokulahleka kwesisindo. Uqeqesho lwamandla kunye nokusebenza okunamandla kwama-asanas ngokwenene kufana nokubunjwa , kokubili ekusebenzeni nasekusebenzeni.
Kufuneka uqale nge-Gilian Michaels yesigaba se-yoga yokuqala, kwaye xa uqonda ukuba unako ukuhamba yonke into enzima ngaphandle kwemizamo eqathayo, iya kwi yoga kunye neGillian Michaels 2 amanqanaba.
Ukuzivocavoca
- Ukuhamba kweemilenze kunye kunye, ukuqhaqha umlenze, ukuxhamla amandla omhlaba ngamanqina afanelekileyo. Isifuba sithe senyuka phezulu, izandla kunye nomzimba. Ukuphefumla, phuma.
- Isikhundla sesitulo - welula izandla zakho, welula uze uwele, uguqa ngamadolo. Imilenze idibene kunye, kwaye i-pelvis ikhutshwa, njengokungathi sihleli esihlalweni.
- Gweba umlenze - umlenze wabuya, uphonsa ngamadolo, izandla phezu komlenze oxhasayo. Sinyusa iinyawo zethu size siphume emzantsi. Sitshintsha imilenze size siphindele kwenye umlenze.
- Ezo zombini ngamadolo phantsi, siwela ezandleni zethu, sinciphisa isiqu. Izandla ngaphantsi kwamagxa, siwa phantsi, sigoba iingalo zethu. Sibambelele kwiintendelezo, musa ukuwela ekupheleni. Emva koko sitshona phantsi, bhinqa ngasemva. Ukuphefumula uze uphakamise ukusuka phantsi ngezandla zakho. Sidonsa i-coccyx up, sigoba ngasemva, silula amadolo. Le yimbolo yejaji.
- Siphakamisa imilenze size simele emaphethelweni ombhoxo. Ukuphakamisa, welula kwaye ume endaweni yentaba.
- Ukumisa kwesohlwini - sibeka umlenze okunene kumqolo, okhohlo ulungele kwii-angles ezilungileyo. Ukuphakamisa, vula izandla zakho. Kwi-exhalation siyanciphisa iingalo zethu kwaye siyibophezele. Ekuphefumleleni siyaphakamisa iingalo zethu size sigobe imilenze emadolweni. Siye sazinzisa i-pos for 15 seconds.
- Sifaka izandla zethu phantsi, simi kwi-pose yeenja uze uphakamise umlenze onene. Ekuphumeni kwethu sigoba umlenze wokunene size sijike emadolweni. Kwi-inhalation - yolule. I-Temper e-pose kunye nomlenze odeleyo kumasekhondi angu-15.
- Siwela kwisimo sebhodi - ukuphefumula okunzulu kunye nokuhla ngokukhawuleza, ukugoba izandla zethu. Kwi-exhalation siyayigxotha kwaye ihla kancane. Siphumelela i-posture yebar. Hlaziya i-pos for 15 seconds.
- Siyaphinda kwinqanaba langasekhohlo. 5, 6, 7, 8.
- Yima kwi-dog's pose kwaye ubuyele kwi-IP ekupheleni kombhoxo. Bhoxisa, bhuqa-umquba womthi.
- Ukuphefumula, ekuphumeni komzimba, sihamba phambili, sisezantsi izandla, imilenze iyanqanda. Kancinci siwela kwibhar, ke sigoba ngasemva kwaye sibheke phezulu ukuya kwi-cobra posture.
- Ukusuka kwipostile yangaphambili sibuyela kwi-pose yejaji. Khangela nje amadolo akho uze ume emaphethelweni wombhoxo.
- Amagqabi ahlukeneyo, avule unyawo olulungileyo kwicala, uguqe ngamadolo, izandla kunye. Kwi-inhalation siyilungile ngamadolo, sibophe kwi-exhalation. Hlaziya i-pos for 15 seconds.
- Siphindela kwi-FE, ivuselela, iqhube phambili. Phinda usebenzise izixhobo 11, 12 ne-13 kwicala lasekhohlo.