5 Yoga Pose Twists for Muscle Toning

-Delile

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I-Yoga ngesimo sayo esiluhlaza nesingokwemvelo iyesabeka ngalokho. Abaningi. Izizathu. Futhi asisoze sathi ukwenza i-yoga kuyindlela ejwayelekile ngeke kukuvune imivuzo emikhulu engqondweni nasemzimbeni. (Kuzokwenza. Vele uhlole lezi 6 Izinzuzo Zezempilo Ezifihliwe ze-Yoga.) Lokho kusho, kunezinto ezimbalwa ongayenza ukuze uvule ukushisa kunotshi (noma amanotshi ambalwa) ukuze wakhe amandla engeziwe kanye nemisipha ethambile, vuselela ukushaya kwenhliziyo, noma umane uthole ukwelula okujulile. "Ukuphonsela inselelo umzimba nengqondo ngokudlala ngokuhlukahluka okuhlukile nokushintshana kokuma okufanayo kwenza umkhuba onamandla futhi omnandi," kusho uMary Dana Abbott, uthisha we-yoga e-Equinox kanye noMqondisi we-Creative weLaughing Lotus. Akuyona into ongayenza njalo lapho uthola i-om yakho, kepha lezi zindlela ezinhlanu zokuqeqesha amandla ezisuka e-Abbott zenza indlela epholile, emangazayo yokushintsha izinto. (Njengengubo yakhe? Bheka i-Nesh Clothing!)

Isexwayiso nje esivela ku-Abbott: uma uthola ukukhanya okubomvu kumfundisi wakho, dlala ngalokhu ekhaya. Njalo qinisekisa ukuthi izinguquko zakho zilungile nothisha wakho. Ukuhlonipha abakushoyo nomkhuba abawufundisayo kubalulekile-futhi kanjalo nokuba umdlali weqembu ekilasini (u-AKA akuphazamisi abanye abafundi noma uthisha).

I-Handstand Pushups Against Wall

"Lokhu kuhamba kwakha amandla emahlombe, izingalo kanye nomgogodla, kanye nokusiza ngokulinganisela," kusho u-Abbott.

Amathiphu:

1. Gcina izandla zihlukaniswe ububanzi behlombe

2. Beka izithende odongeni bese ugoba okuncane emadolweni ukuze uhlale ungaphumi

I-Warrior Two ene-Arm Variations

"Sebenza umzimba ongaphezulu nophansi ngasikhathi sinye bese ufaka umsebenzi othile we-tricep ne-bicep," kusho u-Abbott.

Amathiphu:

1. Sebenza ngokumelana ezandleni: sengathi unezinsimbi ezincane ezandleni zakho noma usebenzise izinsimbi ezingamakhilogremu amabili

2. Qiniseka ukuthi idolo langaphambili lingaphezulu kweqakala ngqo

Ukubuza kwesihlahla ngesithende Phakamisa

"Ukuphakamisa isithende sakho kwenza le nselele ibe yinselelo enkulu yokuthola ulwazi [ukuzazisa ngomqondo wakho wokuqwashisa ngomzimba] futhi kuqhubeke nokusebenza kwamankonyane nomgogodla," kusho u-Abbott.

Amathiphu:

1. Gxilisa amehlo akho kancane ngezansi kwezinga leso futhi ukugcine lapho njengoba uphakamisa isithende

Ama-Bunny Hops avela enja ephansi

"Lokhu kwenza ukushaya kwenhliziyo yakho kuqhubeke (funda: kungakusiza ushise ama-calories amaningi) futhi kusiza ngokusebenzisana," kusho u-Abbott.

Amathiphu:

1. Gcina amathanga ehlangene futhi uhlale phansi phansi.

2. Khomba izinqe zidlule emahlombe

Plank nge uzwane Shift

"Qinisa umnyombo wakho, izingalo namathanga ngenkathi uthola inkonyane enkulu," kusho u-Abbott.

Amathiphu:

1. Gcina amehlo egxile phansi phambi kwakho

2. Ungavumeli intamo noma ikhanda licwile

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