Zamkatimu
Yoga si njira yabwino yowonjezerera thanzi lanu, komanso mwayi weniweni wopanga thupi langwiro. Timakupatsirani maphunziro apamwamba a kanema a yoga pakuchepetsa thupi kuchokera kwa makochi otsogola padziko lonse lapansi. Chifukwa cha mapulogalamuwa mudzatha kukhala ndi thupi lochepa thupi ndikudziwa zoyambira za machitidwe olimba awa otchuka.
Kanema maphunziro yoga kwa kuwonda kunyumba
1. Jillian Michaels - Yoga yochepetsera thupi
Jillian Michaels wapanga pulogalamu yosinthidwa ya yoga yochepetsera thupi yomwe ingakuthandizeni limbitsani minofu ndikupangitsa thupi kukhala lamphamvu. Maphunzirowa ali ndi maphunziro awiri: mumayamba ndi mlingo wosavuta ndipo pamene mukupita patsogolo pitirirani ku gawo lachiwiri la zovuta. Makalasi amaphatikiza asanas azikhalidwe ndi masewera olimbitsa thupi kuchokera kumagulu olimba amtundu wakale. Maphunziro onsewa amatenga mphindi 30 kuti muyendetse pulogalamuyi mudzangofunika Mat gym.
Werengani zambiri za Yoga Meltdown..
2. Jillian Michaels - Yoga Inferno
Gillian sanayime pamenepo ndipo adapanga kanema wamaphunziro a yoga kuwonda: Yoga Inferno. Pulogalamuyi imapereka osati ma asanas ogwira ntchito komanso masewera olimbitsa thupi, komanso Short cardio yowotcha mafuta. Maphunzirowa amakhala ndi magawo awiri olimbitsa thupi, iliyonse imakhala ndi mphindi 30. Mu phunziro lachiwiri muyenera seti imodzi ya dumbbells ntchito kulimbikitsa minofu.
Werengani zambiri za Yoga Inferno..
3. Janet Jenkins - Mphamvu yoga
Janet Jenkins amapereka yoga yamphamvu kunyumba, zomwe zingakuthandizeni kuchepetsa thupi ndikukwaniritsa mawonekedwe abwino. Maphunziro kumatenga mphindi 80, pamene mphunzitsi adzatsogolera inu mwa odziwika asana monga lakhalira mpando, lakhalira kuyenda ndodo, makona atatu pose, mwana pose etc. Phunziro ndi khirisipi, koma omasuka mayendedwe. Kuti mugwiritse ntchito pulogalamuyi mudzafunika Mat ndi chipika cha yoga koma ndizosankha.
Werengani zambiri za Power Yoga ndi Janet Jenkins..
4. Denise Austin - Yoga yochepetsera thupi
Denise Austin watulutsa makalasi angapo a yoga kuti achepetse thupi, kotero amadziwa zambiri. Kulimbitsa thupi kwake sikungowonjezera kusinthasintha kwanu komanso idzagwira ntchito pamadera ovuta: ntchafu, matako, mimba, mikono. Maphunziro a Denise Austin adzagwirizana ndi oyamba kumene komanso apamwamba. Panthawi ya mapulogalamu ake amatha pafupifupi ola limodzi, ndipo panthawiyi mumamvetsera minofu ya thupi. Kwa makalasi amangofunika masewera olimbitsa thupi Mat.
Werengani zambiri za yoga ndi Denise Austin..
5. Yoga pulogalamu kuwonda Low Impact Series
Kate Friedrich kuchokera ku masewera olimbitsa thupi aliwonse amatha kupanga masewera olimbitsa thupi. Ngati mukufuna kuchepetsa thupi, yang'anani pulogalamu ya Low Impact Series. Zimapangidwa ndi makalasi awiri: Ychilichonse Max ndi Yoga Relax. Choyamba mudzakhala ndi mphamvu kuposa njira ya yoga, ndipo yachiwiri imakhala yomasuka. Makalasi onsewa amatha mphindi 50, mutha kusinthana pakati pawo kapena kusankha yomwe mumakonda kanema. Kuti muphunzitse muyenera Mat okha pansi.
Werengani zambiri za Low Impact Series..
6. Yoga kuchokera ku pulogalamu ya 21 Day Fix
Njira ina yoga kunyumba kuti muchepetse thupi - ndi Yoga yochokera ku Autumn Calabrese. Phunziroli limatenga mphindi 30 ndipo cholinga chake ndi kulimbikitsa minofu yanu ndikupanga mpumulo wokongola wa thupi. Mukwaniritsa izi kudzera masewera olimbitsa thupi osiyanasiyana, zomwe Autumn amagwiritsa ntchito pantchito yake. Maphunziro adzafuna kuti mukhale okhazikika komanso okhazikika. Kuchokera pazowunikira mudzafunika Mat.
Werengani zambiri za 21 Day Fix ..
Mukhoza kusankha phunziro lililonse kanema wa yoga kuwonda: aliyense wa iwo anapereka mkulu khalidwe ndi ogwira katundu. Ngati ndinu oyamba, tikupangira kuti musankhe Denise Austin. Koma bzazambiri zomwe mungachite ndizokonda zanu.
Mwina mungakonde kuwerenga:
- Zolimbitsa thupi 10 zapamwamba zapanyumba kwa mphindi 30
- Maphunziro 10 apamwamba kunyumba kwa mphindi 30