Jennifer Aniston's Yoga Workout

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Jennifer Aniston posachedwapa anatuluka kuti ayambe kuwonetsa kanema wake watsopano Kuyendayenda (m'malo owonetsera makanema tsopano), zomwe zidatipangitsa kuti tisilira thupi lake labwino (koma tiyeni tikhale owona mtima… sitili?

Monga ngati kugwedeza kapeti iliyonse yofiyira sikukwanira, onani chivundikiro cha Marichi 2012 GQ-masewerawa amakhala okhwima komanso owoneka bwino mu tchire lakuda lakuda ndi siketi yaying'ono kuti dziko liziwona.

Kupatula pa majini abwino kwambiriwa, Aniston amatha kulandira ngongole kwa mphunzitsi wa yoga kwa nthawi yayitali, mlangizi wa zaumoyo, komanso mnzake wapamtima, Mandy Ingber, posunga thupi lake, malingaliro ake, ndi moyo wake wamtsogolo.

Ingber, amenenso amagwira ntchito limodzi Kate Beckinsale ndi kuphedwa kwa nyenyezi zina, wakhala akugwira ntchito ndi Aniston kwa masiku 3-4 pa sabata kuyambira 2005.

Pogwiritsa ntchito yoga, kupota, ndi ma toners, wojambula waluso amatsatira pulogalamu ya Ingber's Yogolosophy (Aniston adatenganso DVD yolimbikitsayo pomwe anali kujambula Kuyendayenda).

Pamene awiriwa adayamba kugwira ntchito limodzi, Ingber akuti kunali kofunika kuti Aniston apange mgwirizano wabwino ndi malingaliro ake, malingaliro ake, ndi thupi lake.

"Sankachita masewera olimbitsa thupi kwambiri chifukwa anali atadzazidwa ndi ntchito kwazaka zambiri, chifukwa chake zinali zokhazikitsira thupi lake nthawi yayikulu pakusintha kwaukadaulo komanso moyo wamunthu," akutero.

Zotsatira zalankhula zokha. Ngakhale awiriwo analibe cholinga chachikulu, thupi la Aniston silinawonekere bwinopo!

"Chimodzi mwazifukwa zomwe Jennifer amawoneka wowoneka bwino kwambiri ndikulingalira kwake. Amakhala ndi mphamvu, kukhala wamtendere, komanso wowoneka bwino koma wachilengedwe," akutero Ingber. "Amagwira ntchito molimbika, koma mumamuwonanso akudzisamalira yekha. Iye ndi mkazi wa ntchito komanso munthu waubwenzi. Tiyenera kukhala olinganiza m'mbali zonse za moyo wathu! Nthawi zonse kambiranani za momwe mulili."

Ndife olimbikitsidwanso, chifukwa zikuwonekeratu kuti Aniston ali ndi thanzi labwino pankhani yantchito yake, moyo wake wathanzi, komanso kulimbitsa thupi.

"Jennifer ndi wamakhalidwe abwino, koma wofatsa," akutero Ingber. "Amadziwa zomwe zimagwira ntchito komanso ndizokhazikika. Ndimakonda kugwira naye ntchito. Ndiwokhazikika, wotsika pansi, komanso wokonda ... ndikulimbikitsidwa naye."

Dinani patsamba lotsatira kuti mumve zolimbitsa thupi!

Ntchito ya Jennifer Aniston

Moni Dzuwa

Ntchito: Thupi lonse, koma makamaka mikono, abs ndi miyendo.

Yambani ku Mountain Pose, ndi mapazi anu pamodzi. Ikani manja anu pamodzi. Tsekani maso. Yambani. Pamene mukukoka mpweya, sesani mikono pamwamba pamutu, pamene mukutulutsa mpweya, ikani m'chiuno kutsogolo. Apanso, lowetsani mpweya, sungani manja anu pansi, kapena mubweretse manja anu mpaka mawondo, kwezani chifuwa chanu patsogolo, tambani msana wanu.

Exhale, bwererani ku Plank, pamwamba pa kukankhira mmwamba. Yang'anani kutsogolo.

Lembani. Exhale, pansi, kukumbatira zigono pafupi ndi thupi lanu.

Limbikitsani, kwezani mtima mmwamba, mapewa abwerere kuchokera kumakutu kupita ku Cobra kapena Up Dog. Exhale, bwererani ku Galu Woyang'ana Kutsika.

Tengani mpweya wokwanira kasanu. Pamapeto a exhale yomaliza, yang'anani m'manja. Yendani mapazi m'manja. Inhale, yang'anani mmwamba. Exhale, pindani pansi.

Inhale, kanikizani mapazi mu mphasa ndi kulimbitsa ntchafu kuti akwere ku Mountain Pose. Exhale, kanikizani zikhatho palimodzi pamtima.

Bwerezani kasanu.

Mtengo wa Mtengo

Ntchito: Ntchafu zamkati, maziko, ndi malingaliro.

Ikani zolemera zanu zambiri pamiyendo yanu yakumanja ndikukoka chidendene chakumanzere kupita mkati mwa ntchafu yakumanja. Khazikitsani maso anu ndikulumikiza ndi mpweya wanu. Pitirizani bondo lakumanzere kutembenuka, ndipo mwapang'onopang'ono tambani mchira wanu, pamene mukutambasula mutu wonse wamutu.

Ndi manja mu malo opempherera, kanikizani zikhatho pamodzi, panthawi imodzimodziyo sungani mkati-ntchafu ndi phazi limodzi.

Ingber's Yogalosophy Moves

Yogalosophy imayendetsa mawonekedwe achikhalidwe a yoga ndi masewera olimbitsa thupi kuti akhale ndi zotsatira zabwino munthawi yochepa.

Kuyika Kachisi ku Masamba a Plie

Ntchito: Ntchafu zakunja, glutes, ntchafu zamkati.

Lembani ma seti atatu, masekondi 30 kuphatikiza ma eyiti komanso ma eyiti eyiti eyiti.

KACHIPEMBERO:

1. Bweretsani mapazi anu pafupi-fiti atatu, obzalidwa pansi ndi zala zakuthwa. Bweretsani manja anu palimodzi popemphera, ndipo pindani mawondo anu onse.

2. Imani pansi ndi thupi lakumunsi pamene mukukwera pamwamba pa thupi.

3. Yesetsani kuti musagwedeze kumbuyo kwanu kapena kutsamira kutsogolo; ikani mchira wanu pansi pang'ono. Phatikizani ma quads anu ndi ma glutes anu.

4. Tengani mpweya wokwanira kasanu.

PLIE SQUATS (x8) -> kubwerera ku kachisi (x2) -> kenako PULSE:

1. Limbikani mu zidendene zonse, pogwiritsa ntchito glutes anu kuti muthe. Nthawi yomweyo tsitsani pansi, ndikuphwanya m'chiuno kasanu ndi katatu. Onetsetsani kuti mawondo anu atseguke, ndipo msana wanu umakhala wolunjika.

2. Pambuyo pa eyiti, gwirani m'chiuno mu Temple Pose kwa kupuma kasanu. Bwerezani maulendo ena asanu ndi atatu.

3. Gwirani squat womaliza, ndikuphimba m'chiuno kasanu ndi katatu.

Mpando Waima Ku Squats

Ntchito: Miyendo ndi glutes

Lembani ma seti atatu omwe ali masekondi 30 iliyonse, kuphatikiza ma eyiti komanso ma eyiti eyiti eyiti.

PULANI PABWINO:

1. Yambani ndi mapazi anu pamodzi. Sinkani mpando wongoyerekeza, ndiye kuti mwangokhala. Matako anu ndi mafupa okhala pansi akumira pansi pa zidendene zanu. Manja anu atambasukira kumwamba. Ma kanjedza ayang'anizana kapena kukhudzana.

2. Limbikitsani ma triceps anu ndikutumiza mphamvu kudzera m'mikono, pamene mukupitiriza kugwa pansi. Kupuma kasanu apa, mkati ndi kunja kwa mphuno. Sindikizani mapazi anu pansi, mutsogolere ndi sternum yanu, ndikuyimirira kuti muyimirire.

WONJEZANI ZOTHANDIZA (x8) -> BWERANI KU CHIPHUNZITSO (x2) -> Kenako MUZITSUTSA:

1. Dulani mapazi motalikirana pang'ono, pafupi ndi m'lifupi mwake m'chiuno, ndipo bweretsani manja anu pachifuwa chanu. Sinkani m'chiuno ndikukhala pansi, ndipo nthawi yomweyo pitirizani kubwerera. Pitirizani kupuma.

2. Chitani izi maulendo asanu ndi atatu, kenako phazi limodzi. Bwererani ku Mpando Wotsogolera.

Boat Pose to V-ups

Ntchito: Abs

Malizitsani maulendo asanu ndi atatu, kupuma, ma seti atatu

1. Lowani mu Maonekedwe a Boti pokhazikika pamafupa anu okhala. Lonjezerani manja anu molunjika patsogolo panu, mofanana pansi, ndikukweza chifuwa chanu ndi sternum mmwamba pamene mukuyang'ana.

2. Lonjezani miyendo yanu kuti zala zanu zizifanana. Ikani manja anu pachifuwa panu, ndikugwiritsa ntchito minofu yanu yakumunsi yam'mimba, pang'onopang'ono mutsike pansi kuti mapewa anu ndi zidendene ziziyenda masentimita angapo pansi.

3. Kenako bwererani mu Boat Pose, pogwiritsa ntchito abs yanu.

Kutsala Kwa Dzanja Limodzi

Ntchito: Core, abs ndi mikono.

1. Yambani mu malo a Plank, ndi kubweretsa mapazi pamodzi.

2. Sungani dzanja lamanja pansi pamaso.

3. Sinthani thupi lanu kuti likhale mbali, kuti muzisenda bwino kumanja, ndi kunja kwa phazi lanu lakumanja. Onetsetsani kuti mapazi anu akugwedezeka ndipo pansi pa chiuno chikukwera mmwamba, kotero kuti chiuno chanu chikukwera pamwamba.

4. Lumikizani pansi pansi, kuti musatayire phewa lamanja. Sungani dzanja lamanja molunjika (koma osatseka). Ngati ndinu wosinthika kwambiri mpaka kufika pa hyper-extension, onetsetsani kuti simukutseka chigongono chanu. Pang'onopang'ono mubwezeretse thupi lanu pakatikati ndikuwongolera. Bwerezani kumanzere. Tengani mpweya asanu.

Kuzungulira: Mphindi 30

Ntchito: Chilichonse! Kupota ndi kuphunzitsa bwino kugunda kwa mtima, ndipo kumapanga minofu pamene mukuwotcha mafuta, omwe amasintha thupi kukhala makina oyaka mafuta.

"Minofu imawotcha mafuta owonjezera omwe mafuta amachita, chifukwa chake timasintha kuchuluka kwa mafuta osungidwa kuti titsamira minofu. Izi zikutanthauza kuti mukuwotcha mafuta ambiri, ngakhale mutayima pamzere kugolosale," Ingber akutero.

Kuti muwone zambiri za ma DVD a Ingber, pitani ku sitolo yake kapena mulumikizane naye pa Twitter ndi Facebook.

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