Nei Uchifanira Kuwedzera iyo Yoga Workout kune Yako Fitness Routine

Zvemukati

• 6 Yoga Inomira Iyo Inogona Kuwedzerwa kune Chero Yoga Workout
• Tsvaga Yako Yoga Workout Style
• Ongororo ye

Kutamburira kuwana nguva yekuti "ommm" pakati pezvidzidzo zvako zveHIIT, nguva dzekumba-simba, uye, zvakanaka, hupenyu? Ndiripo, ndanzwa izvozvo.

Asi humwe uye hwakawanda humbowo huri kuumbika kumusoro kuratidza kuti iyo yoga kurovedzwa i * saka * yakakosha nguva yekudyara.

Heano zvikonzero zvitatu nei uchifanira kufunga nezvekuita yoga kurovedza tsika.

1. Iwe haudi zvemhando yepamusoro zvekurovedza muviri. Huremu hwemuviri wako hunopa kupikisa kwese kwaunoda kusimbisa uye kuveza kubva kumusoro kusvika kutsoka.
2. Yoga inoshanda yakawanda. Iyi ndiyo nzira chaiyo yekuyambuka-chitima nekuti iyo yoga inotambanudza mhasuru dzakasimba, inowedzera kufamba, inowedzera mwero, uye inovandudza kuenderana.
3. Zvakanaka kune muviri wako nepfungwa. Yoga inowedzera simba uye inokunyaradza iwe sezvo ichidzidzisa kuziva, kutarisa, uye moyo murefu. (Tarisa uone gumizve mabhenefiti eyoga anoita kuti ive yakaipa zvachose.)

6 Yoga Inomira Iyo Inogona Kuwedzerwa kune Chero Yoga Workout

Iye zvino zvaunoziva kuti nei uchifanira kuyedza yoga Workouts, heano akanakisa maitiro ekusanganisira. Iyo yakanaka yoga kurovedza muviri inosanganisira matanhatu marudzi ezviitiko, anodaro Roger Cole, Ph.D., chiremba wezvepfungwa uye murayiridzi weyoga. "Pamwe chete, vanovandudza kurongeka, simba, kuchinjika, uye kuzorora." Kumira kwakamira kunovaka simba uye simba. Kuenzanisa zvimiro zvinorehwa zviri pachena kuvandudza mwero, asi zvakare kusimudzira kutarisisa. (Edza iyi chiyero chekuenzanisa kuti utarise mamiriro ako ekuenzanisa-uye kutarisa kuvandudza kwako) Mberi inokotama yakatambanudzwa kumashure uye hamstring tsandanyama; kumashure kunokotama kunatsiridza kufema. Twists inobatsira mukugaya uye toni abs. Uye inversions inowedzera kutenderera, ichikusiya wakadzikama asi uine simba. (Yakabatana: Iyi 5-Minute YeYoga Inoyerera Inozochinja yako AM Maitiro)

Pazasi iwe unowana iyo yoga yekurovedza uine imwe pozi kubva kuboka rega rega, pamwe nekugadziridzwa kuti zvive nyore kune newbies. Ita chiitwa chega chega kamwechete muhurongwa hwakapihwa. Bvisa yako yoga mat uye ugadzirire kuti uwane zen yako.

1. Hondo II (yakamira)

Inosimbisa magaro nezvidya; anotambanudza chiuno

• Mira nemakumbo 3 kusvika 4 tsoka dzakaparadzana, shandura rutsoka rworudyi kunze 90 madhigirii uye rutsoka rworuboshwe zvishoma.
• Uya nemaoko ako muhudyu mako uzorodze mapendekete ako, wobva watambanudzira maoko ako kumativi, michindwe pasi.
• Bendha kurudyi ibvi 90 madhigirii, chengetedza mabvi pamusoro peketani; tarisa kurudyi. Gara kweminiti imwe.
• Chinja mativi uye dzokorora.

Ita kuti iyi yoga ive nyore: Siya maoko ako muhudyu yako uye usapfugama ibvi rako zvakanyanya; pachinzvimbo, tarisa pakurebesa musana.

2. Muti (kuenzanisa)

Anotambanudza uye anosimbisa matako, zvidya, mhuru, zviziso zvemakumbo, chipfuva, uye mapfudzi; inovandudza mwero

• Mira nemaoko kumativi.
• Chinja huremu pagumbo rekuruboshwe woisa tsoka yerudyi mukati mechidya chekuruboshwe, uchichengeta chiuno chakatarisa kumberi.
• Kana uchinge wagadzikana, hunza maoko pamberi pako munzvimbo yekunamatira, zvanza pamwechete.
• Pane inhalation, tambanudza maoko pamusoro pamafudzi, michindwe yakaparadzaniswa uye yakatarisana. Gara kwemasekondi makumi matatu.
• Dzikisa uye dzokorora kune rumwe rutivi.

Ita kuti iyi yoga ive nyore: Uya nerutsoka rwako rworudyi mukati mechidzitiro chako chekuruboshwe, uchichengeta zvigunwe zvako pasi kuti uenzanise. Paunenge uchiwedzera kusimba uye kudzikamisa zviri nani, fambisa tsoka yako mukati memhuru yako yekuruboshwe. (Zvakaenderana: Sei Kuwana Balance Chiri Chinhu Chakanakisa Chaungaite Chehutano Hwako Routi)

3. Kudzika Imbwa (chikamu inversion)

Anotambanudza nyundo uye mhuru, inosimbisa mafudzi

• Tanga pamakumbo mana; Dhinda kuparadzira minwe zvakasimba muvhu.
• Uya nemabvi ako pasi apo iwe uchisimudza muswe kuenda padenga.
• Zvishoma nezvishoma tambanudza makumbo nekuchinjisa zvidya kumashure, uchimanikidza zvitsitsinho kuenda pasi.
• Dhinda mapepa pasi uye chengeta musoro pakati pemaoko. Gara kweminiti imwe.

Ita iyi yoga pose ive nyore: Kana uine hamstrings dzakasimba (taura, kubva kune idzi dzinoshanda dzegumbo-toners), chengeta mabvi ako akakotama zvishoma kana fambisa tsoka dzako nekuchinjanisa zvitsitsinho kuenda pasi.

4. Wide-Makumbo Ekumberi Peta (mberi bend)

Inosimbisa zvidya; anotambanudza nyundo uye mhuru

• Mira tsoka tsoka nhatu, maoko muchiuno.
• Inhale, wobva waburitsa mweya uye hinji kumberi kubva muchiuno kusvika pachipfuva ichienderana nepasi, maoko pasi pasi zvakananga pasi pemapfudzi.
• Exhale, wobva wakotamisa magokora uye udzamise kutambanudza nekudzikisa musoro pasi, michindwe ichidzvanya pasi uye ekumusoro mawoko akafanana nepasi. Bata kweminiti imwe.

Ita kuti iyi yoga ive nyore: Tsigira musoro wako pane yoga block. (yogree Yoga Kuvhara, Ichitenge, $ 5.99, amazon.com)

Zano: Chengetedza shaya yako yakapfava uye mapfudzi ako akatsikirirwa kure nenzeve dzako, kunyangwe paunenge uchishanda nesimba mune pose. Paunenge wakasununguka, mhasuru dzako dzinosunungura, izvo zvinowedzera kushanduka. (Zvakafanana: Chii Chinonyanya Kukosha, Kuchinjika kana Kufamba?)

5. Bridge Pose (kumashure bend)

Anotambanudza chifuva nezvidya; inowedzera musana

• Rara pasi nemabvi akakotama uye zvakananga pamusoro pezvitsitsinho.
• Isa maoko pamativi, zvanza pasi. Exhale, wobva wadzvanya tsoka kupinda pasi apo iwe uchisimudza mahudyu.
• Bata maoko pasi pezasi uye wodzvanya maoko pasi, uchisimudza chiuno kusvika zvidya zvafanana neuriri, uchiunza chipfuva kuchirebvu. Bata kweminiti imwe.

Ita kuti iyi yoga Workout ifambe nyore: Isa murwi wemapiro pasi pemuswe wako wemuswe.

6. Akagara Spinal Twist (twist)

Inotambanudza mapfudzi, chiuno, uye musana; kunowedzera kutenderera; toni dumbu; inosimbisa obliques

• Gara pasi pasi makumbo akatambanudzwa.
• Yambuka rutsoka rwerudyi pamusoro pekunze kwechidya chekuruboshwe; pfugama ibvi rekuruboshwe. Gara kurudyi ibvi rakanongedzera kumatenga.
• Isa gokora rekuruboshwe kunze kwebvi rekurudyi uye ruoko rwerudyi pauriri shure kwako.
• Svetukira kure sezvaunokwanisa, uchifamba kubva mudumbu rako; chengeta mativi ese ehuku rako pasi. Gara kweminiti imwe
• Chinja mativi uye dzokorora.

Ita iyi yoga pose ive nyore: Chengeta gumbo repazasi rakatwasuka uye isa maoko maviri pamabvi akasimudzwa. Kana musana wako wezasi wakatenderedza kumberi, gara pagumbeze rakapetwa.

Tsvaga Yako Yoga Workout Style

"Kubatsira kwaYoga mumuviri, pamoyo, uye nepfungwa zvakabatana zvisingaite," anodaro Cole. "Kutambanudza kunobatsira kuburitsa kukakavara kwepent-up, nepo kuvaka-simba kuchisimudzira chivimbo chemuviri," anodaro. "Uyezve, kubata poindi kwemineti kana kupfuura kunovandudza kutarisa kwako uye kunokupa mukana wekunzwisisa kwemweya." (Dzidza maitiro ekuita chero yoga Workout inonetsa.)

Saka nepo iwe usinga fambe kubva mukirasi yeyoga nehuchenjeri hweshambi, zvirinani iwe unenge uchinyatsoenderana newe. Ramba uchiverenga kuti udzidze zvakawanda nezvekuti ndeipi yoga yoga yekudzidzira, kubva kuHatha kuenda kuHot, yakakunakira iwe, ndokupa chaunofarira (kana zvese!) Pfuti ine yemahara yekushambadzira iyoga Workout.

Hatha

• Zvakanakisa kune: Vatangi
• Kunyangwe iri iyo amburera izwi kune ese epanyama maitiro eyoga, inowanzo shandiswa sezita remakambani evatangi ayo anosanganisira ekutanga masosi, kufema basa, uye kufungisisa.
• Edza iyi yoga Workout: Hatha Yoga Flow kune Vanotanga

Kudzorera

• Zvakanakisisa kune: Busting kushushikana
• Maprops akadai semabolster nemagumbeze anotsigira muviri wako kuti ugone kuzorora zvachose. (Edza aya gumi yoga anoisa kuti asununguke usati warara.)
• Edza iyi yoga Workout: Kudzorera Yoga Kuyerera

Iyengar

• Zvakanakisa kune: Kukwanirisa fomu rako
• Iyi tsika inosimbisa kuenderana chaiko uye inovandudza simba uye kushanduka.
• Edza iyi yoga Workout: Iyengar-Yakafuridzirwa Yoga Flow

Bikram

• Zvakanakisa kune: Kushanda ziya ziya
• Iyo yakateedzana makumi maviri neshanu inodzidziswa inoitwa mukamuri inopisa kusvika 105 degrees kuwedzera kushanduka.
• Edza iyi yoga Workout: 60-Minute Bikram Yoga Workout

Vinyasa

• Zvakanakisa kune: Kurera moyo wako rate
• Rukova rwakadzikama rwekuyerera kunoyerera rwakafambiswa nemweya harumire kusvika pekuzorora kwekupedzisira.
• Edza iyi yoga Workout: 30-Maminitsi Simba Vinyasa Flow

Ashtanga

• Zvakanakira: Kuveza muviri wako wepamusoro
• Kutevedzana kwakamisikidzwa kwemaitiro emumhanyi kunobatanidza mafambiro nekufema.
• Edza iyi yoga Workout: Ashtanga Yoga Zvinokosha

Ongororo ye