Bvarura Zidikidiki Neiyi Inopisa Yoga Kuyerera Kunopisa Nyama Dzako

Zvemukati

• Chair Pose Bata
• Crow Pose
• Malasana Kriya
• Yakawedzera-Kupisa Vinyasa
• Handstand Hops
• Ongororo ye

Unoziva chirevo "haufanire kushanda nesimba, kungwara"? Zvakanaka, iwe uchaita ese ari maviri panguva iyi yekukurumidza yoga Workout. Iwe unodenha gungu rako kuisa maitiro uye kudzidzisa muviri wako kuti uwane ruoko-kugadzirira neiyi nhevedzano iyo inovaka kupisa mukati memuviri wako wese kune musoro-kune-chigunwe simba kusimbisa muviri. (Kana uchinge waziva kuyerera uku, iwe uchazoda kutora yako kudzidzira kumusoro notch neiyo yoga bhutsu-musasa Workout.)

Inoshanda sei: Iwe unofamba nepose pose. Zvimwe zvinoda kuti ubatisise uye uedze chiyero chako, asi vamwe vachasimudza kurova kwemoyo wako kuti uwedzere kukurumidza kwe cardio. Dzokorora kuyerera kwese 3 kusvika ku5 nguva.

Chair Pose Bata

A. Mira nemakumbo fudzi-upamhi hwakaparadzaniswa. Inhale uye simudza maoko akatwasuka kumusoro uye kunze kugadzira chiso, kuchengeta mapendekete pasi uye kumashure.

B. Exhale uye udzikise mune iyo positi nekusundira chiuno chako kumashure uye kupfugama mabvi ako kunge uchigara pachigaro.

Bata kwemasekondi makumi matatu kusvika 1 miniti.

Crow Pose

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa uye maoko nemativi. Crouch uye sima maoko pasi.

B. Chinja huremu hwako mumaoko paunenge uchisimuka pazvigunwe, uchiunza mabvi kuti agare pazvigunun'una, magokora akapfava; tarisa mberi.

C. Zvishoma nezvishoma dombo kumberi kusimudza tsoka imwe panguva yekuenzanisa pamaoko.

Bata kwemasekondi makumi matatu kusvika 1 miniti.

Malasana Kriya

A. Donhedza tsoka pasi kubva pagungu pose, kuitira kuti iwe uri mune yakaderera, yakafara (Malasana) squat nemaoko mumunamato pakati pemakumbo ako.

B. Dzvanya nezvitsitsinho zvako uye uuye kuzomira. Ramba uchichinjanisa pakati pe squat nekumira, uchibatanidza mweya wako, kufemera mukati paunenge uchikwenya nekubuda paumire.

Enderera kweminiti rimwe.

Yakawedzera-Kupisa Vinyasa

A. Chaturanga: Tanga muplank pose. Svika kumashure kuburikidza nezvitsitsinho, batanidza guvhu kumusana, uye kupfava nemumagokora, uchisvika paari kumashure chaiko kusvika maoko afura mativi embabvu. Tsvaga yakareba musana, uye chengeta zvishoma chinji tuck.

B. Imbwa yakatarisa kumusoro: Inhale, dzvanya zvanza nepamusoro petsoka muuriri uchitambanudza maoko, uye simudza zvidya kubva pasi. Rega mahudyu kuti anyorove zvishoma kumubhedha panguva imwechete kusimudza nepachipfuva.

C. Move back through Chaturanga.

D. Pusha nepakati pemichindwe uye uuye pakakwirira puranga.

E. Pike hips kumusoro, kusundira zvitsitsinho pasi, uchiuya mune inverted V chimiro nemaoko akatambanudzwa kureba uye musoro pasi.

Ita Vinyasa 3 kusvika ka5.

Handstand Hops

A. Nemaoko achiri pasi, rova ​​rakatwasuka gumbo reruboshwe uye wakakotamisa gumbo rerudyi mudenga, uchirova tsoka yekurudyi kuruboshwe kuruboshwe.

B. Gara zvinyoronyoro patsoka yekurudyi, uchichengeta gumbo rekuruboshwe richibhururuka kubva pasi uye dzokorora handstand hop.

Ita 5 hops kurudyi, uye 5 hops kuruboshwe.

Ongororo ye