5 Yoga Pose Twists yeMhasuru Toning

Zvemukati

• Ongororo ye

Yoga mune yakasvibirira uye yakasikwa fomu inotyisa kune izvo. Zvakawanda. Zvikonzero. Uye isu hatimbofa takataura kuti kuita yoga kunounza tsika yechinyakare hakuzokukohwesa mibairo mikuru yepfungwa nemuviri. (Zvichadaro. Ingo tarisa aya matanhatu Akavanzwa Hutano Kubatsirwa kweYoga.) Izvo zvakati, pane zvinhu zvishoma zvaunogona kuita kukwidza kupisa notch (kana mashoma notches) kuvaka imwe simba uye kuonda tsandanyama, rev wako kurova kwemoyo, kana kungo wedzera kutambanudza. "Kuomesera muviri nepfungwa nekutamba nemusiyano wakasiyana uye shanduko mune zvakajairika zvinoita kuti ive tsika yakasimba uye inonakidza," anodaro Mary Dana Abbott, mudzidzisi weyoga kuEquinox uye Creative Director weLaughing Lotus. Haisi chimwe chinhu chekuita pese paunowana om yako, asi aya mashanu esimba ekudzidziswa anofamba kubva kuAbbott anoita inotonhorera, inokatyamadza nzira yekuchinja zvinhu kumusoro. (Kufanana nehembe yake? Tarisa Nesh Clothing!)

Ingori tsamba yambiro kubva kuAbbott: kana iwe ukawana mwenje mutsvuku kubva kumudzidzisi wako, tamba neaya kumba. Gara uine chokwadi chekuti magadzirirwo ako akanaka nemudzidzisi wako. Kuremekedza zvavanotaura uye maitiro avari kudzidzisa akakosha-uyezve kuita mutambi muchikwata (AKA hakuvhiringidze vamwe vadzidzi kana mudzidzisi).

Handstand Pushups Against Wall

"Kufamba uku kunovaka simba mumapfudzi, maoko uye musimboti, uyezve kunobatsira pakuenzanisa," anodaro Abbott.

Mazano:

1. Chengeta maoko akaparadzana paupamhi hwemafudzi

2. Isa zvitsitsinho pamadziro uye chengeta kakakombama mumabvi kuti urambe wakatsetseka

Mhare yechipiri ine Arm Misiyano

"Shanda muviri wepamusoro nepasi panguva imwe chete uye upinde mune imwe yega tricep uye bicep basa," anodaro Abbott.

Mazano:

1. Shanda nekupokana mumaoko: kunyepedzera kunge uine zviyereso zvidiki mumaoko ako kana kushandisa mabhuru-mapaundi

2. Iva nechokwadi chokuti ibvi repamberi rakananga pamusoro pechidzitiro

Muti Pose neChitsitsinho Simudza

"Kusimudza chitsitsinho chako kunoita kuti iyi poresi ive dambudziko rekuzvibata [proprioception ipfungwa yako yekuziva muviri] uyezve inoshanda mhuru uye musimboti," anodaro Abbott.

Mazano:

1. Tarisa kutarisa kwako zvinyoro pasi pasi pezinga reziso uye uchengetedze ipapo sezvaunosimudza chitsitsinho

Bunny Hops kubva Kuderera Imbwa

"Uyu anoita kuti moyo wako uwedzere kuenda (verenga: zvinogona kukubatsira kupisa macalorie akawanda) uye zvinobatsira nekubatana," anodaro Abbott.

Mazano:

1. Chengeta zvidya zvakabatanidzwa ugomhara zvinyoro pasi.

2. Chinangwa chiuno kuenda pamusoro pamafudzi

Puranga neToe Shift

"Simbisa musimboti wako, mawoko uye zvidya uchitora mhuru yakakura," anodaro Abbott.

Mazano:

1. Ramba wakatarira pasi pamberi pako

2. Usarega mutsipa kana musoro uchinyura

Ongororo ye