I-Yoga Workout kaJennifer Aniston

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UJennifer Aniston muva nje uphume okokuqala efilimini yakhe entsha Ukuzulazula (ematiyetha manje), okusenze sakhanukela ibhodlo yakhe emangalisayo (kodwa masikhulume iqiniso… nini lapho akunjalo?)!

Njengokungathi ukuzamazama cishe wonke ukhaphethi obomvu akwanele, hlola ikhava kaMashi 2012 ye GQ-umlingisi wenza ukuqina namathoni kubukeke kulula kubhodisi omnyama wesinisi nesiketi esincane esizobonwa umhlaba.

Ngaphandle kwalezo zofuzo ezinhle ezisobala, u-Aniston angaboleka uthisha wesikhathi eside weyoga, umeluleki wezempilo, nomngane othandekayo, uMandy Ingber, ngokugcina umzimba wakhe, ingqondo nomphefumulo wakhe usesimweni esisezingeni eliphezulu.

U-Ingber, naye osebenza eduze naye UKate Beckinsale nokubulawa kwezinye izinkanyezi, ubesebenza no-Aniston izinsuku ezingama-3-4 ngesonto kusukela ngo-2005.

Usebenzisa inhlanganisela yeyoga, ukuphotha, kanye nama-toners, umlingisi onethalente ulandela uhlelo luka-Ingber's Yogolosophy (U-Aniston waze wathatha iDVD ekhuthazayo naye ngenkathi eqopha Ukuzulazula).

Lapho i-duo enamandla iqala ukusebenza ngokubambisana, u-Ingber uthi kwakubalulekile ukuthi u-Aniston athuthukise ukuxhumana okungcono emqondweni wakhe, emizimbeni nasemzimbeni.

"Wayengazivocavoci kakhulu ngoba wayenomthwalo omningi ngokweqile ngomsebenzi iminyaka eminingi, ngakho-ke kwakumayelana nokuzinza emzimbeni wakhe ngesikhathi soshintsho olukhulu empilweni yakhe," usho kanje.

Imiphumela izikhulumela yona. Yize laba babengenayo inhloso enkulu, umzimba ka-Aniston awukaze ubukeke ungcono!

"Ingxenye yokuthi kungani uJennifer abukeka emangalisa kangaka ibhalansi yakhe. Uyisilinganiso sokuba namandla, ukufakwa ithoni, nokuba muhle kodwa kube ngokwemvelo," kusho u-Ingber. "Usebenza kanzima, kodwa futhi uyambona ukuthi uyazinakekela. Ungowesifazane osebenza kahle futhi ungumuntu wobudlelwano. Kufanele sibe nokulinganisela kuzo zonke izici zempilo yethu! Hlala njalo ubheka zonke izici zokuthi ungubani."

Nathi sikhuthazekile, ngoba kusobala ukuthi u-Aniston unombono omangalisayo ngendlela ephusile uma kukhulunywa ngomsebenzi wakhe omatasa, impilo yakhe, nokubusa komzimba.

"UJennifer ukhuze kakhulu, kodwa ulinganisele," kusho u-Ingber. "Uyakwazi okusebenzayo nokungaguquguquki. Ngiyakuthanda ukusebenza naye! Ungumuntu oqondile, oqotho, futhi onothando... Uyangikhuthaza."

Chofoza ekhasini elilandelayo ukuthola ukuzivocavoca!

Ukuzivocavoca kukaJennifer Aniston

Ukubingelela kwelanga

Isebenza: Umzimba ophelele, kodwa ikakhulukazi izingalo, i-abs nemilenze.

Qala ku-Mountain Pose, izinyawo zakho zihlangane. Beka izintende zezandla zakho ndawonye. Vala amehlo. Yiba phakathi nendawo. Njengoba uhogela, shanela izingalo ngenhla kwekhanda, lapho ukhipha umoya, hinge ezinqeni phambili phinda. Phinda futhi, phefumula, gcina izintende zakho phansi, noma ulethe izandla zakho emadolweni, phakamisa isifuba sakho phakathi nendawo, ululaze umgogodla wakho.

Exhale, buyela emuva kuPlank, phezulu kokuphusha phezulu. Bheka phambili.

Adonse umoya. Khipha umoya, wehlise phansi, ugone izindololwane eduze komzimba wakho.

Donsa umoya, uphakamise inhliziyo phezulu, amahlombe ahlehle asuke ezindlebeni aye kwiCobra noma Up Dog. Exhale, cindezela ubuyele emuva kokuthi Inja Ebheke Phansi.

Thatha ukuphefumula okuhlanu okujulile. Ekupheleni kwe-exhale yokugcina, bheka phezulu ezandleni. Nyathela izinyawo ezandleni. Adonse umoya, abheke phezulu. Adonse umoya, agoqe.

Adonse umoya, cindezela izinyawo kumata bese uqinisa amathanga ukuze akhuphukele ku-Mountain Pose. Exhale, cindezela izintende ndawonye enhliziyweni.

Phinda kahlanu.

Ukubuza kwesihlahla

Isebenza: Amathanga angaphakathi, umongo, nokugxila kwengqondo.

Beka ingxenye enkulu yesisindo sakho emlenzeni wakho wesokudla bese udweba isithende sakho kwesokunxele ethangeni elingaphakathi lomlenze wesokudla. Gxilisa amehlo akho futhi uxhumane nomoya wakho. Gcina idolo langakwesokunxele liphuma, futhi ngobumnene ubambe umsila wakho, njengoba unweba kuwo wonke umqhele wekhanda.

Izandla zisesimweni sokuthandaza, cindezela izintende ndawonye, ​​ngesikhathi esifanayo cindezela ingaphakathi-ethanga kanye nengaphansi yonyawo ndawonye.

Ingog's Yogalosophy Iyahamba

I-Yogalosophy ihambisa i-yoga yendabuko ngokuzivocavoca kwe-toning ukuthola imiphumela ephezulu ngesikhathi esincane.

I-Temple Pose kuma-Plie Squats

Isebenza: Amathanga angaphandle, ama-glutes, amathanga angaphakathi.

Qedela amasethi amathathu, amasekhondi angu-30 kanye nama-reps ayisishiyagalombili kanye nama-mini reps ayisishiyagalombili.

INDAWO YETEMPELI:

1. Letha izinyawo zakho ziqhelelene ngamamitha amathathu, zitshalwe phansi izinzwane zivuliwe. Hlanganisa izintende zezandla zakho endaweni yokuthandaza, bese ugoba amadolo womabili.

2. Cwila phansi nomzimba ongezansi njengoba uhlala uphakeme emzimbeni ongenhla.

3. Zama ukunganyakazi umhlane wakho ongezansi noma uncike phambili; faka umsila wakho wangaphansi ngaphansi kancane. Bandakanya ama-quads akho nama-glutes akho.

4. Phefumula kahlanu okujulile.

I-PLIE SQUATS (x8) -> BUYELA ETHEMPELINI (x2) -> BESE USHAYA:

1. Cindezela kuzo zombili izithende, usebenzisa i-glutes yakho ukuze uvuke. Ngehla ngokushesha phansi, ucindezele okhalweni amahlandla ayisishiyagalombili. Qiniseka ukuthi ugcina amadolo akho ecindezelekile evulekile, nomgogodla wakho uqonde.

2. Ngemuva kweziyisishiyagalombili, bamba okhalweni phansi eThempelini Pose ukuze uphefumule kahlanu. Phinda amanye ama-squats ayisishiyagalombili.

3. Bamba i-squat yokugcina, bese ushayela phansi izinqe izikhathi eziyisishiyagalombili.

Usihlalo Pose kuma-squats

Isebenza: Imilenze nama-glutes

Gcwalisa amasethi amathathu anemizuzwana engama-30 lilinye, kanye nama-reps ayisishiyagalombili kanye nama-reps ama-mini ayisishiyagalombili.

ISIHLOKO POS:

1. Qala ngezinyawo zakho ndawonye. Cwila esihlalweni osicabangayo, ngakho kuba sengathi uhleli phansi. Isinqe sakho kanye namathambo okuhlala ashona phansi abheke ezithendeni zakho. Izingalo zakho zelulelwe phezulu zibheke esibhakabhakeni. Izintende zibhekene noma zithinte ndawonye.

2. Qinisa ama-triceps akho bese uthumela amandla ngaphandle kwezingalo, njengoba uqhubeka nokuwela phansi emhlabeni. Ukuphefumula okuhlanu lapha, ngaphakathi nangaphandle kwekhala. Cindezela izinyawo zakho phansi, uhole nge-sternum yakho, bese usukuma ukuze ume.

ENGEZA AMAQHAQHA (x8) -> BUYELA ESIHLALWENI (x2) -> BESE UTHOLELA:

1. Hlukanisa izinyawo kancane, ibanga elingangobubanzi bezinqulu, bese uhlanganisa izintende zakho esifubeni sakho. Gweba izinqulu endaweni ehlezi, futhi ngokushesha ucindezele ukubuyisela phezulu. Aqhubeke aphefumule.

2. Yenza lokhu izikhathi eziyisishiyagalombili, bese uhlanganisa izinyawo. Buyela Ekumeni Kwesihlalo.

Isikebhe Pose kuma-V-ups

Isebenza: I-Abs

Gcwalisa ama-reps ayisishiyagalombili, ukuphefumula, amasethi amathathu

1. Ngena esikebheni sokuma ngokulinganisa emathanjeni akho okuhlala. Nweba izingalo zakho ziqonde phambi kwakho, zihambisane naphansi, bese uphakamisa isifuba sakho nesinqe sakho phezulu njengoba ugqolozele phezulu.

2. Yelula imilenze yakho ukuze izinzwane zakho zilinganise iso. Yeqa izingalo zakho phezu kwesifuba sakho, bese usebenzisa imisipha yakho engezansi yesisu, zehlise kancane ukuze amahlombe nezithende zakho zizulazule ngamasentimitha ambalwa phansi.

3. Bese ukhuphukela emuva ku-Boat Pose, uphinde usebenzise i-abs yakho.

Ibhalansi ye-One-Arm

Isebenza: Okuyinhloko, i-abs nezingalo.

1. Qala endaweni yePlank, bese uletha izinyawo ndawonye.

2. Hambisa isandla sokudla ngqo ngaphansi kobuso.

3. Shift umzimba wakho uye eceleni, ukuze ulinganise ngakwesokunene, nangaphandle komphetho wonyawo lwakho lokunene. Qiniseka ukuthi izinyawo zakho ziyaguquguquka futhi ingaphansi lesinqe liyaphakama, ngakho-ke inyonga yakho ephezulu iphakamisela phezulu ophahleni.

4. Cindezela isandla esingezansi phansi, ukuze ungalahli kulelohlombe langakwesokudla. Gcina ingalo yangakwesokudla iqonde (kodwa ingakhiyiwe). Uma uguquguquka kalula kuze kube seqophelweni lokwandiswa kwe-hyper, qiniseka ukuthi awuyikhiyi indololwane yakho. Buyisela umzimba wakho kancane kancane enkabeni bese uwubhalanse. Phinda ohlangothini lwesobunxele. Adonse umoya kahlanu.

Ukuphotha: imizuzu engama-30

Isebenza: Konke! Ukuphotha kuwukuqeqeshwa okuhle kakhulu kwenhliziyo, futhi kwakha imisipha ngenkathi ushisa amafutha, aguqula umzimba ube umshini oshisa amafutha.

"Imisipha ishisa amakhalori amaningi enza amafutha, ngakho-ke sishintsha isilinganiso samafutha agciniwe ukuze sinciphise imisipha. Lokho kusho ukuthi ushisa ama-calories amaningi, noma ngabe umile kulayini esitolo sokudla," kusho u-Ingber.

Ukuze uhlole okwengeziwe kwama-DVD ka-Ingber, vakashela isitolo sakhe noma uxhumane naye ku-Twitter naku-Facebook.

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