Ndikulota kutambasula bwino? Mukufuna kusintha thupi lanu kudzera mu yoga? Muyerekeze kuti muyese masewera olimbitsa thupi ochokera kwa Catherine Buyda: Yoganics. Kanema 7 wosunthika adzakuthandizani kuwongolera mawonekedwe ndikuwonjezera kusinthasintha m'thupi. Maphunziro oyenera pamlingo wonse wamaluso: kuyambira oyamba kumene mpaka apamwamba.
Ubwino wa Yoganis wokhala ndi Katerina Buyda:
- Mudzakonza chithunzi chanu, kuchotsani madera ovuta kumapangitsa thupi lanu kukhala lochepa komanso lochepa.
- Mudzatha kusintha kusinthasintha kwanu ndi kutambasula.
- Mudzagwira ntchito kuwongola kaimidwe ndikuwongoleranso msana, kuchotsa ululu wammbuyo.
- Malumikizidwe ndi minofu yanu idzakhala yofewa komanso yofewa.
- Yoganis oyenera amuna ndi akazi mosasamala za msinkhu ndi thupi.
Kufotokozera kwa pulogalamu Yoganics kuchokera kwa Catherine Buyda
Katerina Buyda akukupatsirani pulogalamu yothandiza Yoganics. Pogwiritsa ntchito zovuta izi, minofu mu kamvekedwe, kupanga mpumulo wokongola, kusintha kutambasula, kuchotsa ululu wammbuyo ndi kulemera kwakukulu. Mphunzitsi akulonjeza kuti kudzera mu pulogalamuyi, yoga kwa inu idzakhala yosavuta komanso yomveka bwino. Mudzachita ndi chiyembekezo, malingaliro abwino ndi chikhumbo chachikulu. Koma izi sizikutanthauza kuti masewera olimbitsa thupi ndi osavuta kuchita: Katerina amakupangitsani kutuluka thukuta.
Pulogalamu Yoganics ilipo angapo kotheratu kalembedwe maphunziro, zomwe zimaphatikizapo:
- classic asana;
- katundu wa mphamvu;
- yoga yamphamvu;
- masewera olimbitsa thupi a abs;
- kutambasula kwakukulu;
- kupuma ntchito.
Katerina Buyda akulonjeza kuti adzagwira ntchito thupi lanu mokwanira komanso mokwanira. Yoganics imaphatikizapo magawo 7 am'mutu, omwe amagawidwa mofanana sabata yonse. Pulogalamuyi kwathunthu moyenera chifukwa kusintha kwa masitayelo ndi kuchuluka kwa katundu. Ngati lero ndi masewera olimbitsa thupi kwambiri, ndiye kuti tsiku lotsatira katunduyo adzakhala wosavuta. Izi zidzakuthandizani kukulitsa thupi lanu popanda kupsinjika kapena kupsinjika ndi kuvulaza thupi.
Onaninso machitidwe apamwamba a Katerina Buyda kuti athe kusinthasintha komanso kupumula kumbuyo.
Mudzakhala mukuchita tsiku ndi tsiku. Tsiku lililonse la sabata limagwirizana ndi zochitika zina:
1. Lolemba: maziko (30 minutes). Katundu wodekha komanso wapakatikati. Kugogomezera ndi kupanga kaimidwe koyenera, kutalika ndi kuyanjanitsa kwa msana.
2. Lachiwiri: Mphamvu (50 minutes). Kuchita masewera olimbitsa thupi kuti muwonjezere mphamvu ndi kupirira. Mudzakonza thupi lanu pogwiritsa ntchito kulemera kwa thupi lanu popanda kugwiritsa ntchito zolemera.
3. Lachitatu: Kusinthasintha (Mphindi 50). Limbikitsani kuyenda limodzi ndi kusinthasintha kwa msana. Thupi lanu lidzakhala pulasitiki komanso lokongola.
4. Lachinayi: Toni (50 min.). Pulogalamuyi yamphamvu komanso yopatsa mphamvu yomwe ili yoyenera kwambiri polimbana ndi kunenepa kwambiri. Ndi omwe amakhala moyo wongokhala.
5. Lachisanu: Kutambasula (Mphindi 45). Mupeza kutambasula kwakukulu kokhazikika ndikukhala nthawi yayitali mu asanas kuyambira mphindi 1 mpaka 3. Mudzapangitsa minofu ndi mitsempha yanu kukhala yotanuka kwambiri.
6. Loweruka: Balance (60 minutes). Zochita zolimbitsa thupi moyenera. Zochita zimathandizira kuti thupi ndi malingaliro azikhazikika: kukhala okhazikika mukamachita masewera olimbitsa thupi mverani zomwe mwachibadwa.
7. Lamlungu: Kupumula (Mphindi 30). Zidzakuthandizani kuthetsa nkhawa ndi kutopa komanso kumasuka kumbuyo, makamaka khosi ndi kumbuyo. Kupumula ndiye chinsinsi chamsana wokongola komanso wathanzi.
8. Bonasi: Masiku ovuta opanda ululu (mphindi 30). Zochita zolimbitsa thupi zomwe zingathandize kuchotsa kusapeza bwino, kuchepetsa kutupa komanso kukhazikika kwamalingaliro.
9. Bonasi: Kuchita masewera olimbitsa thupi m'mimba (mphindi 20). Kuchita masewera olimbitsa thupi kwamimba yopanda kanthu. Mudzalimbitsa minofu ya m'mimba ndikuwonjezera mphamvu zawo.
Pakati pa sabata mudzalandira: maphunziro amodzi oyambira, masewera olimbitsa thupi atatu mwamphamvu ndi yoga yamphamvu komanso magawo awiri otambasula komanso kusinthasintha. Lamlungu - kupumula ndi masewera olimbitsa thupi. Maphunziro ovuta a Yoganics ndi masabata 7. Panthawiyi, mudzawona momwe mungasinthire thupi lanu ndikumverera mosiyana m'kalasi.
Video Gogomix:
Zoyambira:
mphamvu:
Kukhwima:
Chimodzimodzi:
Kutambasula:
Kusamalitsa:
Khazikani mtima pansi:
Maphunziro m'masiku ovuta:
Zochita za abs:
Ndemanga pa pulogalamuyi Yoganics Catherine Buyda:
Makalasi mu Yoganics ndi Katerina Buyda adzakupangani wamphamvu, woonda, wolimba komanso wodzidalira. Palibe esoterics, thupi lanu, malingaliro, ndi zotsatira. Khalani wosema thupi lake ndikupanga mawonekedwe a maloto anu. Ngati mukufuna kupeza mapulogalamu ena a yoga oyeserera kunyumba, tikupangira kuti muwerenge: Power yoga: masewera apamwamba kwambiri amakanema apanyumba.
Yoga ndikutambasula kovuta kulimbitsa thupi