Jennifer Aniston's Yoga Workout

Zvemukati

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Jennifer Aniston munguva pfupi yapfuura akabuda kune kuratidzwa kwemuvhi wake mutsva Kudzungaira '

Sekunge uchizungunusa chero kapeti tsvuku haina kukwana, tarisa iro raKurume 2012 kavha GQ-iye mutambi anoita kuve akaomarara uye ane toni anotaridzika kuve nyore mutema satin bra uye mini-siketi kuti nyika ione.

Kunze kweaya akajeka magene, Aniston anogona kupa chikwereti kwenguva yakareba yoga mudzidzisi, Wellness chipangamazano, uye shamwari inodiwa, Mandy Ingber, yekuchengetedza muviri wake, pfungwa, uye mweya mune yepamusoro-chimiro.

Ingber, anoshandawo padhuze naye Kate Beckinsale uye akaurayiwa dzimwe nyeredzi, anga achishanda naAniston kwemazuva 3-4 pavhiki kubvira 2005.

Achishandisa mubatanidzwa weyoga, kutenderera, uye toners, mutambi ane tarenda anoteedzera Ingber's Yogolosophy chirongwa (Aniston akatotora iyo inokurudzira DVD naye achitora firimu. Kudzungaira).

Apo vaviri vane simba vakatanga kushanda pamwe chete, Ingber anoti zvaive zvakakosha kuti Aniston agadzire kubatana kuri nani nepfungwa, manzwiro, nemuviri.

"Akange asiri kuita zvakanyanya nekuti akange akaremerwa nebasa kwemakore mazhinji, saka zvaive zvekumhara mumuviri wake panguva yehunyanzvi hwekuchinja uye hupenyu hwehupenyu," anodaro.

Migumisiro yataura yega. Kunyangwe vaviri vacho vasina chinangwa chekupedzisira, muviri waAniston hauna kumbotaridzika zvirinani!

"Chimwe chechikonzero nei Jennifer achitarisa kutyisa ndiko kuenzana kwake. Iye muyero wekuva nesimba, kuva toned, uye kuva akaonda-akanaka asi zvakasikwa, "Ingber anoti. "Anoshanda nesimba, asi unomuonawo achizvichengeta. Iye mukadzi anoshanda uye munhu wehukama. Tinofanira kuva nemwero muzvinhu zvese zvehupenyu hwedu. Gara uchitaura zvese nezve zvauri."

Isu takafemerwa zvakare, nekuti zviri pachena kuti Aniston ane hutano hunoshamisa kana zvasvika pabasa rake rakabatikana, hupenyu hwepauzima, uye kusimba kwesimba.

"Jennifer anozvidzora, asi ane mwero," Ingber anodaro. "Anoziva zvinoshanda uye zvinowirirana. Ndinoda kushanda naye! Iye akanaka kwazvo, pasi uye anoda munhu ... ndinokurudzirwa naye."

Dzvanya kune peji rinotevera kuti uwane maekisesaizi!

Jennifer Aniston's Workout

Zuva Rinokwazisa

Mabasa: Yakazara-muviri, asi kunyanya maoko, abs nemakumbo.

Tanga muGomo Pose, netsoka dzako pamwe chete. Isa zvanza zvako pamwechete. Vhara maziso. Wana pakati. Paunenge uchifemereka, tsvaira maoko ari pamusoro pemusoro, paunenge uchifema, hinji pahudyu kumberi. Zvakare, inhale, chengetedza zvanza pasi, kana kuunza maoko ako kusvika kumabvi, simudza chifuva chako nechepakati mberi, gadzirisa musana wako.

Exhale, dzokera kuPlank, pamusoro pekusundira-kumusoro. Tarisa mberi.

Inhale. Bvisa, dzikisa pasi, uchimbundira magokora padyo nemuviri wako.

Inhale, simudza moyo kumusoro, mapendekete anokunguruka kubva kunzeve achipinda muCobra kana Up Dog. Exhale, dzvanya udzokere kuDenga Rakatarisana Nembwa.

Tora mafemo mashanu akadzika. Pakupera kwekupedzisira exhale, tarisa kumusoro kumaoko. Tsika tsoka kune maoko. Inhale, tarisa kumusoro. Exhale, peta pasi.

Inhale, pinda tsoka mumubhedha uye simbisa zvidya kuti ukwire kumusoro kuGomo Pose. Exhale, tinya zvanza pamwechete pamoyo.

Dzokorora kashanu.

Muti Bvunza

Mabasa: Mukati-zvidya, musimboti, uye pfungwa dzakatariswa.

Isa yakawanda yehuremu hwako pagumbo rako rerudyi uye dhonza chitsitsinho chako chekuruboshwe kune yemukati-chidya chegumbo rerudyi. Dzikama maziso ako uye batanidza nemweya wako. Chengetedza ibvi rekuruboshwe richibuda, uye zvinyoro nyoro dhonza muswe wako, sezvaunotambanudza kunze kwekorona yemusoro.

Namaoko munzvimbo yekunamatira, pusha mapendekete pamwechete, panguva imwe chete pinda mukati-chidya uye pasi petsoka pamwechete.

Ingber's Yogalosophy Inofamba

Yogalosophy inofambisa pair yechinyakare yoga pose ine toning kurovedza muviri kune yakanyanya mhedzisiro munguva shoma.

Temberi Inomira kune Plie Squats

Mabasa: Kunze-zvidya, kubwinya, mukati-zvidya.

Pedzisa matatu seti, 30 masekondi pamwe nemasere reps uye sere mini reps.

TEMPLE POSI:

1. Uya nemakumbo ako anenge matatu-mamita akaparadzana, akadyarwa pasi nezvigunwe zvakabuda. Uya nezvanza zvako pamwe chete munzvimbo yekunamatira, uye upfugame mabvi maviri.

2. Nyora pasi nemuviri wezasi paunenge uchigara wakasimudzwa nemuviri wepamusoro.

3. Edza kusatenderedza muzasi wako kana kusendamira kumberi; isa tailbone yako pasi zvishoma. Bata yako quads uye yako glutes.

4. Tora mafemo mashanu akadzika.

PIE SQUATS (x8) -> KUDZOKERA KUTEMPEMBER (x2) -> WOZODZORA:

1. Pinda muzvitsitsinho zvese, uchishandisa kubwinya kwako kusimuka. Pakarepo dzikisa kumashure pasi, uchikwenya mahudyu kasere. Ita shuwa yekuchengeta mabvi ako achimanikidza kuvhurika, uye musana wako wakatwasuka.

2. Mushure memasere, bata zviuno pasi muTemberi Pose kwemashanu kufema. Dzokorora mamwe masere squats.

3. Bata squat yekupedzisira, uye kwenya chiuno pasi kasere.

Sachigaro Pose kune squats

Mabasa: Makumbo uye glutes

Pedzisa matatu seti ari 30 masekondi imwe neimwe, kuwedzera masere reps uye sere mini reps.

CHAIR POSE:

1. Tanga netsoka dzako pamwechete. Nyura pasi pachigaro chekufungidzira, saka zvinoita sekunge wakagara. Chigaro chako uye mapfupa ekugara ari kunyura akananga zvitsitsinho zvako. Maoko ako akatambanudzirwa kudenga. Mapundu anotarisana kana kubata pamwechete.

2. Simbisa triceps yako uye tumira simba kunze kuburikidza nemaoko, sezvaunoramba uchidzika pasi pasi. Kufema mishanu apa, mukati nekunze kwemhino. Dzvanya tsoka dzako pasi, tungamira ne sternum yako, uye simuka kuti umire.

WEDZERA MA SQUATS (x8) -> DZOKA KUCHAIR (x2) -> WOZODZORA:

1. Nhanho tsoka dzakaparadzaniswa zvishoma, pamusoro pehudyu-upamhi kureba, uye uunze zvanza zvako pamwechete pachifuva chako. Sinki mahudyu muchigaro chakagara, uye nekukurumidza dzosera kumashure. Ramba uchifema.

2. Ita izvi kasere, wozotsika tsoka pamwe chete. Back to Chair Pose.

Ngarava Pose kuV-ups

Mabasa: Abs

Pedzisa masere reps, kufema, matatu seti

1. Pinda muBoat Pose nekuyera pamapfupa ako ekugara. Tambanudza maoko ako zvakananga pamberi pako, wakafanana pasi, uye simudza chipfuva chako uye sternum kumusoro sezvaunotarisa kumusoro.

2. Wedzera makumbo ako kuitira kuti zvigunwe zvako zvive pamwero weziso. Yambuka maoko ako pamusoro pechipfuva chako, uye uchishandisa tsandanyama dzako dzepazasi, zvishoma nezvishoma dzika pasi kuitira kuti mapendekete ako nezvitsitsinho zvirere zvishoma masendimita kubva pasi.

3. Wobva wamutsa kumusoro kukwira Boat Pose, zvakare uchishandisa yako abs.

Imwe-Arm Balance

Mabasa: Core, abs uye maoko.

1. Tanga muPlank position, uye uunze tsoka pamwe chete.

2. Fambisa ruoko rworudyi zvakananga pasi pechiso.

3. Chinja muviri wako uende parutivi, kuti ugone kuenzana kurudyi, uye nekunze kwekumusoro kwetsoka rako rerudyi. Ita shuwa kuti tsoka dzako dzakachinjika uye pasi pechiuno chiri kusimuka, saka chiuno chako chepamusoro chiri kusimukira kumusoro kumusoro.

4. Dhinda ruoko rwezasi muguruva, kuitira kuti usarasire mubendekete rekurudyi. Chengeta ruoko rwerudyi rwakatwasuka (asi rusina kuvharwa). Kana iwe uchinyatso kuchinjika kusvika pakukwirisa, ita shuwa kuti haukiya gokora rako. Zvishoma nezvishoma dzosa muviri wako pakati uye uenzanise kunze. Dzokorora kuruboshwe. Tora Kashanu mweya.

Kutenderera: maminetsi makumi matatu

Mabasa: Zvose! Kutenderera kwakanakisa kurovedza kurovera kwepamoyo, uye kunovaka mhasuru iwe uchipisa mafuta, izvo zvinoshandura muviri kuita muchina unopisa mafuta.

"Mutsanda unopisa makorikori akawanda ayo mafuta anoita, saka tinoshandura chiyero chemafuta akachengetwa kusvika kuonda mhasuru. Izvi zvinoreva kuti uri kupisa makorikori akawanda, kunyange iwe wakamira mumutsara pachitoro, "Ingber anoti.

Kuti utarise mamwe maDVD aIngber, shanyira chitoro chake kana kuti ubatane naye paTwitter neFacebook.

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