UGillian Michaels ungomunye wabaqeqeshi abadumile kakhulu emzimbeni emhlabeni. Ngemuva kokuhamba kwesisindo esiningi ngokwezinhlelo zakhe zokuzivocavoca, wathatha i-yoga.
Nakuba i-yoga neGillian Michaels akuyona i-yoga ye-classic, njengama-yogin ayicabanga, kodwa kusekhona inhle yayo kuyo. Into yokuqala ejabulisa wena ukuthi lapho uhlanganyela ohlelweni lweGillian Michaels, uzoqonda ukuthi lokhu kuyindlela yokulahlekelwa isisindo. Ukuqeqeshwa kwamandla kanye nokusebenza okunamandla kwama-asanas empeleni kufana nokubunjwa , kokubili ekusebenzeni nasekusebenzeni.
Kumele uqale nge-Gilian Michaels yezinga le-1st yoga, futhi uma uqonda ukuthi ungadlula yonke into eyinkimbinkimbi ngaphandle kwemizamo eqeda amandla, iya ku-yoga ngamazinga ka-Gillian Michaels 2.
Ukuzivocavoca
- Ukuphakama kwezintaba-mlilo ndawonye, izinyathelo ziqinile, zithatha amandla omhlaba ngamanqina afanelekile. Isifuba sibheke phezulu, izandla zihamba nomzimba. Phumla ngaphakathi, phuma phansi.
- Isikhathi sesihlalo - welula izingalo zakho, welula futhi uwe, uguqa ngamadolo. Imilenze ihlanganiswa ndawonye, futhi isikhumba sikhishwa emuva, njengokungathi sihlezi esihlalweni.
- Gweba izinkalo - umlenze ubuye, uphonsa ngamadolo owodwa, izandla emlenzeni osekelayo. Siphakamisa izinyawo zethu bese sivuka phansi. Sishintsha imilenze bese siphindela komunye umlenze.
- Zomabili amadolo phansi, siwela ezandleni zethu, sinciphisa isiqu. Izandla ngaphansi kwamahlombe, siwela phansi, sigoqa izingalo zethu. Sibambelele ezintendeni zezandla, angawa phansi ekugcineni. Khona-ke sizama phansi, sigobe ngemuva. Ukuphefumula bese uphonsela phansi ngezandla zakho. Sidonsa i-coccyx up, sigoqa ngemuva, sidlala ngamadolo. Lena yinkomba yenja.
- Siphakamisa imilenze yethu bese simile emaphethelweni omgubhu. Hands up, welula emuva bese ume endaweni yezintaba.
- I-pose ye-crescent - sibeka umlenze wokunene emuva, kwesokunxele sinamathele ngakwesokudla. Hands up, vula izintende zezandla zakho. Ekuphumuleni kwethu siyancipha izingalo zethu futhi singabambeli phambili. Ekuphefumulelwe siphakamisa izingalo zethu futhi sigoba imilenze emadolweni. Senze i-pose imizuzu engu-15.
- Sifaka izandla zethu phansi, simi ekhoneni lenja bese uphakamisa umlenze wesokudla. Ekuphumeni kwethu siyaphonsa umlenze wesokudla bese sidonsa esifubeni. On inhalation - welula it ngokuqondile. I-Temper e-pose negijimi elingezelelwe imizuzwana engu-15.
- Siwela emphakathini webhodi - umoya ojulile futhi wehle kancane kancane, siguqule izingalo zethu emaceleni. Ekuphumuleni kwethu siphambuka futhi sihla kancane. Siphumelela ukuhlelwa kwebha. Lungisa ukufaka imizuzwana engu-15.
- Siphindela ngakwesokunxele. 5, 6, 7, 8.
- Hamba endaweni yejaji bese ubuyela ku-IP ekugcineni komugqa. Faka, phuma - i-pose yomuthi.
- Ukuphefumula okujulile, ngokuphefumula sibheke phambili, sibeka phansi phansi phansi, imilenze isuke ibuyele emuva. Kancane kancane siwela ebhasini, bese siguqa ngemuva bese sithuthukisa phezulu ekubekeni kwe-cobra.
- Ukusuka kwesimo sangaphambilini sabuyela emuva ekungeneni kwenja. Gwema kancane amadolo akho bese ume eceleni kombhobho.
- Amagqabha ahlukene, avule unyawo olungakwesokudla ohlangothini, uguqe amadolo, izandla ndawonye. Uma sifaka inhalation siqondisa emadolweni, sibophe ekuphumuleni. Lungisa ukufaka imizuzwana engu-15.
- Siphindela ku-FE, sivule, sibheke phambili. Phinda ukuvivinya umzimba 11, 12 no-13 ngakwesokunxele.