Jimicsiga Yoga ee Jennifer Aniston

Qanacsan

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Jennifer Aniston dhawaanahan u soo baxay horudhaca filimkeeda cusub Wanderlust (tiyaatarada hada), oo nagu kalifay inaan damco jidhkeeda cabsida leh (laakiin aan runta sheegno… goormaan ahayn?)!

Sida haddii ruxitaanka ficil kasta oo rooga gaduudan uusan ku filnayn, fiiri daboolka March 2012 ee GQ-waxaa jilaayadu ka dhigayaan dhago adayg iyo toned mid fudud oo ku jirta suufka madow ee satin-ka iyo goonnada yar-yar si dunidu u aragto.

Marka laga reebo kuwa hiddo-wadaha wanaagsan ee muuqda, Aniston waxa ay ku ammaani kartaa macalin yoga muddada dheer, la taliyaha caafimaadka, iyo saaxiibka qaaliga ah, Mandy Ingber, si ay u ilaaliso jirkeeda, maskaxdeeda, iyo nafteeda qaabka ugu sarreeya.

Ingber, oo sidoo kale si dhow ula shaqeeya Kate Beckinsale iyo xiddigo kale oo badan, waxay la shaqaynaysay Aniston 3-4 maalmood usbuucii ilaa 2005.

Iyada oo la adeegsanayo isku-dhafka yoga, wareejinta, iyo toners, jilaaga kartida leh waxay raacdaa barnaamijka Yogolosophy ee Ingber (Aniston xitaa wuxuu la qaatay DVD-ga dhiirrigelinta leh iyada oo duubeysa Wanderlust).

Markii ugu horreysay ee labada firfircooni ay bilaabeen inay wada shaqeeyaan, Ingber waxay sheegtay inay muhiim u ahayd Aniston inay horumariso xidhiidh ka wanaagsan maskaxdeeda, shucuurteeda, iyo jidhkeeda.

"Wax badan may samaynin jimicsi sababtoo ah waxaa culays ku ah shaqada sannado badan, marka waxay ahayd runtii ku saabsan in jidhkeeda la gashado inta lagu guda jiro isbedel weyn oo xirfadeed iyo mid nololeed," ayay tiri.

Natiijooyinka ayaa iska hadlay. In kasta oo labadoodu aysan lahayn yool kama dambaysta ah, haddana jirka Aniston weligiis uma muuqan mid ka wanaagsan!

"Qeyb ka mid ah sababta Jennifer ay ugu muuqato mid cajiib ah ayaa ah dheellitirkeeda. Iyadu waa isku dheelitirnaanta awoodda, in lagu dhawaaqo, iyo inay noqoto mid qurux badan laakiin dabiici ah, "Ingber ayaa tiri. "Waxay u shaqeysaa si adag, laakiin sidoo kale waxaad arkeysaa iyada oo daryeeleysa nafteeda. Waa qof dumar ah oo xirfad leh iyo qof xiriiriye ah. Waa inaan isku dheelitirnaa dhammaan dhinacyada nolosheenna! Had iyo jeer ka hadal dhammaan dhinacyada qofka aad tahay."

Sidoo kale waa na dhiirigeliyay, sababtoo ah waxaa cad in Aniston ay leedahay aragti caafimaad oo cajiib ah marka ay timaado shaqadeeda mashquulka ah, nolosheeda gaarka ah, iyo nidaamka jirdhiska.

"Jennifer aad bay u edbisay, laakiin waa dhexdhexaad," ayuu yiri Ingber. "Way ogtahay waxa shaqeeya oo si joogto ah u socda. Waan jeclahay inaan la shaqeeyo iyada!

Guji bogga xiga si aad u hesho jimicsiga!

Shaqada Jennifer Aniston

Salaan Cadceed

Shaqeeya: Wadarta jirka, laakiin gaar ahaan gacmaha, nabarka iyo lugaha.

Ka bilow Mountain Pose, adiga oo cagahaaga wada jira. Calaacalahaaga meel wada dhig. Indhaha xir. Dhexda u noqo Markaad neefsanayso, gacmaha ka kor madaxa, intaad neefsanayso, ku dheji miskaha xagga hore. Mar labaad, neefsada, calaacalaha dhulka ku hay, ama gacmahaaga kor u qaad ilaa jilbaha, kor u qaad laabtaada badhkeed hore, fidin dhabarkaaga.

Siideynta, dib ugu noqo Plank, korka riixid. Toos u fiiri.

Neefso Soo bax, hoos u dhig, laabta suxullada u dhow jirkaaga.

Neefta, wadnaha kor u qaad, garbaha dib uga soo rogmada dhegaha una gal Ey Cobra ama Kor ah. Neefta sii daa, dib ugu cadaadi Eeyga u jeedda Hoos.

Qaado shan neef oo qoto dheer. Dhammaadka neefsashada ugu dambeysa, fiiri gacmaha. Cagaha u tallaabi gacmaha. Neefta, kor u eeg Neef, hoos u laab.

Inhale, cagaha ku riix derbiga oo adkee bawdada si aad kor ugu kacdo Mountain Pose. Neefso, calaacalaha wada saar wadnaha.

Ku celi shan jeer.

Geedka Pose

Shaqeeya: Gudaha bowdooyinka, udub-dhexaadka, iyo diiradda maskaxda.

Culayskaaga intiisa badan saar lugtaada midig oo u jiid ciribtaada bidix bowdada gudaha ee lugta midig. Deji aragtidaada oo ku xidh neeftaada. Ka dhig jilibka bidix inuu soo jeedo, oo si tartiib ah u laabo lafta dabadaada, sidaad u fidinayso guud ahaan taajka madaxa.

Gacmaha oo ku jira booska salaadda, isku cadaadi calaacasha, isla markaana isku dheji bowdada gudaha iyo cirifka cagta.

Dhaqdhaqaaqa Yogalosophy ee Ingber

Dhaqdhaqaaqyada Yogasophy waxay isku xiraan yoga dhaqameed oo leh jimicsi toning si natiijooyinka ugu badan ay helaan waqtiga ugu yar.

Temple Pose to Plie Squats

Shaqeeya: Bawdada dibadda, glutes, bawdada gudaha.

Buuxi saddex qaybood, 30 sekan oo lagu daray siddeed reps iyo siddeed reps mini.

TIRKA macbudka:

1. Cagahaaga u kala fogee ilaa saddex cagood, oo lagu beeray sagxadda suulasha oo soo baxay. Isku soo wada qaado calaacalahaaga adigoo salaadda tukanaya, oo laab labada jilib.

2. Hoos ugu seexo adiga oo hoos u haya jidhkaaga sare

3. Iskuday inaadan dhabarkaaga hoose u leexin ama hore u jeedin; Laftaada dabada hoos yara dhig. Ka qayb qaado quads -kaaga iyo qulqulkaaga.

4. Shan neefsasho qoto dheer qaado.

PLIE SQUATS (x8) -> U laabo macbudka (x2) -> KA DIB U garaac:

1. Ku cadaadi labada ciribba, adiga oo isticmaalaya dhaladaada si aad u kacdo. Isla markiiba dhabarka hoos u dhig, oo miskahaaga siddeed jeer u leexiso. Hubi inaad jilbahaaga cadaadis saarto, lafdhabartaaduna toosan tahay.

2. Sideed ka dib, sinta hoos ugu qabo Temple Pose shan neefsasho. Ku soo celi siddeed kale oo isdabamarin ah.

3. Qabso xagasha ugu dambaysa, oo miskaha hoos u garaac siddeed jeer.

Kursiga u janjeera dhanka Squats

Shaqeeya: Lugaha iyo glutes

Buuxi saddex qaybood oo ah 30 ilbiriqsi midkiiba, oo lagu daray sideed reps iyo sideed mini reps.

KURSIGA KURSIGA:

1. Ku bilow cagahaaga wadajir. Hoos ugu deg kursiga khiyaaliga ah, markaa waxaad mooddaa inaad fadhiisatay. Dabadaada iyo lafahaaga fadhiga waxay u dhacayaan xagga ciribtaada. Gacmahaagu waxay u fidsan yihiin xagga samada. Timirta ayaa is horfadhiisa ama wada taabta.

2. Adkee triceps -kaada oo tamar ka soo dir gacmahaaga, intaad dhulka sii waddo. Shan neef ayaa halkan, sanka iyo gudaha ka soo baxda. Cagahaaga dhulka ku cadaadi, ku hoggaami sternumkaaga, oo u kac si aad u istaagto.

KU DAR SQUATS (x8) -> KU SOO NOQO KURSIGA (x2) -> KADIB PULSE:

1. Cagaha u kala fogee xoogaa, oo ku saabsan masaafada-miskaha, oo calaacalahaaga isugu keen laabtaada. Sinta dib ugu celi meel fadhi, oo isla markiiba dib u riix. Sii wad neefsashada.

2. Sidan samee sideed jeer, ka dibna cagaha isku dar. Ku laabo Kursiga Kursiga.

Boot Pose to V-ups

Shaqeeya: Abs

Dhammaystir sideed ku celis, neefsasho, saddex qaybood

1. Soo gal Boot Pose adiga oo isku dheelitiraya lafahaaga fadhi. Gacmahaaga si toos ah u fidi hortaada, oo barbar dhig dhulka, oo kor u qaad laabtaada iyo sternum -ka kor markaad eegto.

2. Kordhi lugahaaga si ay suulashaadu u noqdaan heerka isha. Gacmahaaga u gudub laabtaada, oo adeegso murqaha calooshaada hoose, si tartiib ah hoos isu dhig si garbahaaga iyo cidhibtaadu ay ka dul wareegayaan dhawr inji oo dhulka ka baxsan.

3. Ka dib kor ugu qaad Boat Pose, mar kale addoo isticmaalaya calooshaada.

Isku-dheelitirka Hal-Gacan

Shaqeeya: Core, abs iyo gacmaha.

1. Ku billow booska Plank, oo cagaha isku keen.

2. Gacanta midig toos ugu dhaqaaji wejiga hoostiisa.

3. Jidhkaaga u rog dhinaca, si aad isugu dheelitirto gacanta midig, iyo cidhifka dibadda ee cagtaada midig. Hubi in cagahaagu qalloocan yihiin oo dhexda hoose ay kor u qaadayso, markaa miskahaaga sare ayaa kor u qaadaya xagga saqafka.

4. Gacanta hoose dhulka ku riix, si aadan ugu shubin garabkaas midig. Gacanta midig toos u qabo (laakiin ha qufulin). Haddii aad u dabacsan tahay heer-fidinta, hubso inaadan suxulkaaga qufulin. Si tartiib ah jidhkaaga ugu soo celi xarunta oo isku dheelitir. Ku celi dhinaca bidix. Qaado shan neef.

Wareejinta: 30 daqiiqo

Shaqeeya: Wax walba! Wareeggu waa tababbarka heerka garaaca wadnaha oo aad u fiican, waxayna dhistaa muruq markaad gubto dufanka, taasoo jidhka u beddesha mashiinka gubta dufanka.

"Murqaha wuxuu gubaa kalooriyaal badan oo dufanku sameeyo, sidaa darteed waxaan u beddeleynaa saamiga dufanka la kaydiyey si aan ugu tiirsanaado murqaha. Taas macnaheedu waa inaad gubayso kalooriyo badan, xitaa markaad safka taagan tahay dukaanka raashinka," ayuu yiri Ingber.

Si aad u ogaato wax badan oo DVD-yada Ingber ah, booqo bakhaarkeeda ama kula xidhiidh Twitter iyo Facebook.

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