Yoga Aniston's Yoga Workout

Wadatacce

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Daga Jennifer Aniston kwanan nan ta fito don fara shirin sabon fim dinta Yawo (a cikin gidan wasan kwaikwayo a yanzu), wanda ya sa mu yi sha'awar girmanta mai ban mamaki (amma bari mu kasance masu gaskiya… yaushe ne ba?)!

Kamar girgiza kusan kowane jan kafet bai isa ba, duba murfin Maris 2012 na GQ-yan wasan kwaikwayo yana sa matsattsu da sautin ya zama mai sauƙi a cikin baƙar satin bra da ƙaramin siket don duniya ta gani.

Baya ga waɗancan ƙwayayen halittu masu kyau, Aniston na iya yaba wa malamin yoga na dogon lokaci, mai ba da shawara kan lafiya, da ƙaunataccen abokinsa, Mandy Ingber, don kiyaye jikinta, hankalinta, da ruhinta a cikin sifa.

Ingber, wanda kuma yana aiki tare tare Kate Beckinsale da kashe wasu taurari, yana aiki tare da Aniston na kwanaki 3-4 a mako tun 2005.

Ta amfani da haɗin yoga, juyawa, da sautin murya, ƙwararriyar 'yar wasan kwaikwayo ta bi shirin Ingber na Yogolosophy (Aniston har ma ya ɗauki DVD mai ban sha'awa tare da ita yayin yin fim Yawo).

Lokacin da duo mai ƙarfi ya fara aiki tare, Ingber ya ce yana da mahimmanci ga Aniston ya haɓaka kyakkyawar alaƙa ga tunaninta, motsin zuciyarta, da jikinta.

"Ba ta yin motsa jiki da yawa saboda aikinta ya yi mata yawa tsawon shekaru da yawa, don haka ya kasance game da shigar da jikinta a lokacin babban ƙwararru da canjin rayuwa," in ji ta.

Sakamakon yayi magana da kan su. Kodayake ma'auratan ba su da maƙasudi na ƙarshe, jikin Aniston bai taɓa yin kama da kyau ba!

"Sashe na dalilin da ya sa Jennifer ya yi kama da ban mamaki shine ma'auni nata. Tana da ma'auni na samun ƙarfi, yin sauti, da kuma kasancewa mai kyau amma na halitta," in ji Ingber. "Tana aiki tuƙuru, amma kuma ka ga tana kula da kanta. Ita mace ce mai aiki kuma abokiyar dangantaka. Ya kamata mu kasance da daidaito a kowane fanni na rayuwarmu! Koyaushe magance kowane bangare na ke."

An kuma yi mana wahayi, saboda a bayyane yake cewa Aniston tana da kyakkyawan yanayin hangen nesa idan ya zo ga aikinta mai aiki, rayuwar sirri, da tsarin motsa jiki.

"Jennifer tana da horo sosai, amma mai matsakaici," in ji Ingber. "Ta san abin da ke aiki kuma yana da daidaituwa. Ina son yin aiki tare da ita!

Danna ta zuwa shafi na gaba don samun motsa jiki!

Jennifer Aniston's Workout

Rana Ta Sallah

Ayyuka: Jiki-jiki, amma musamman makamai, abs da kafafu.

Fara a Dutsen Dutsen, tare da ƙafafunku tare. Sanya tafukanku tare. Rufe idanu. Samun tsakiya. Yayin da kuke shaka, share hannayen da ke sama da kai, yayin da kuke fitar da numfashi, manne a kan kwatangwalo a ninka gaba. Bugu da ƙari, shaƙa, riƙe dabino a ƙasa, ko kawo hannayenku zuwa gwiwoyi, ɗaga kirjin ku gaba gaba, daidaita kashin ku.

Exhale, komawa zuwa Plank, saman turawa. Duba gaba.

Shaka. Fitarwa, saukar da ƙasa, rungumar gwiwar hannu kusa da jikin ku.

Inhale, ɗaga zuciya sama, kafadu suna juyawa daga kunnuwansu zuwa Cobra ko Up Dog. Exhale, latsa baya zuwa Dog mai fuskantar ƙasa.

Yi dogon numfashi biyar. A ƙarshen exhale na ƙarshe, duba sama zuwa hannaye. Mataki ƙafa zuwa hannu. Inhale, duba sama. Exhale, ninka ƙasa.

Shuka, danna ƙafafu a cikin tabarma kuma ka dage cinyoyin don tashi zuwa Dutsen Dutsen. Fitar numfashi, danna tafin hannu a zuciya.

Maimaita sau biyar.

Matsayin Tree

Ayyuka: Ciki-cinya, cibiya, da mayar da hankali kan hankali.

Sanya mafi yawan nauyin ku akan ƙafarku ta dama kuma zana diddige ku na hagu zuwa cinyar ciki na ƙafar dama. Tsaya duban ku kuma haɗa tare da numfashin ku. Ci gaba da gwiwa na hagu yana juyawa, kuma a hankali ka ɗora ƙashin wutsiyar ka, yayin da kake shimfidawa ko'ina cikin kambin kai.

Tare da hannaye a matsayin addu'a, danna dabino tare, a lokaci guda kuma danna cinya ta ciki da tafin ƙafar tare.

Ingber's Yogalosophy Motsi

Yogalosophy yana motsa yoga na gargajiya tare da motsa jiki na toning don sakamako mafi girma a cikin ƙaramin lokaci.

Temple Pose zuwa Plie Squats

Ayyuka: Wajen cinyoyi, gutsuttsura, cinyoyin ciki.

Kammala saiti uku, daƙiƙa 30 da reps takwas da ƙaramin reps takwas.

MATSALAR TSARKI:

1. Ku kawo ƙafafunku kamar ƙafa uku, dasa a ƙasa tare da yatsan yatsa. Haɗa tafukanku a wuri na addu'a, ku tanƙwara gwiwoyi biyu.

2. Yi ƙasa da ƙasa yayin da kake ɗagawa ta jikin sama.

3. Ka yi ƙoƙarin kada ka karkatar da kashin baya ko jingina gaba; tsoma kashin wutsiya a karkashin dan kadan. Shiga quads ɗin ku da glutes ɗin ku.

4. Yi numfashi mai zurfi guda biyar.

PLIE SQUATS (x8) -> BACK TO THE TEMPLE (x2) -> SAI KUMA:

1. Latsa cikin diddige biyu, ta amfani da ƙyallen ku don tashi. Nan da nan ƙasa ƙasa, tsugunna kwatangwalo sau takwas. Tabbatar ku ci gaba da gwiwoyinku a buɗe, kuma kashin ku madaidaiciya.

2. Bayan takwas, riƙe kwatangwalo a cikin Haikali don numfashi biyar. Maimaita karin squats takwas.

3. Riƙe tsugunnawa ta ƙarshe, da bugun kwatangwalon ƙasa sau takwas.

Shugaban kujera zuwa Squats

Ayyuka: Kafafu da glutes

Cika saiti uku waɗanda ke da daƙiƙa 30 kowanne, tare da maimaitawa takwas da ƙarami takwas.

HANYAR KULA:

1. Fara da ƙafafunku tare. Yi nutsewa cikin kujera mai hasashe, don haka kamar kuna zaune. Kasusuwan gindi da na zama suna zubewa zuwa dugadugan ku. Hannunka sun miƙe zuwa sama. Dabino suna fuskantar juna ko taɓawa tare.

2. Tabbatar da triceps ɗin ku kuma aika makamashi ta hannun hannu, yayin da kuke ci gaba da ƙasa zuwa cikin ƙasa. Numfashi biyar anan, ciki da fita daga hanci. Matsa ƙafafu zuwa cikin ƙasa, jagora tare da kashin mahaifa, kuma tashi sama zuwa tsaye.

KARA SQUATS (x8) -> KOMA A KUJERAR (x2) -> SAI BUGA:

1. Kaɗa ƙafar ƙafa kaɗan kaɗan, game da nisan faɗin kwatangwalo, da haɗa dabino a kirji. Sake dawo da kwatangwalo zuwa wurin zama, kuma nan da nan danna baya. Ci gaba da numfashi.

2. Yi haka sau takwas, sannan ku taka ƙafafu tare. Komawa zuwa kujera.

Boat Pose zuwa V-ups

Ayyuka: Abs

Cika maimaita takwas, numfashi, saiti uku

1. Shiga cikin Jirgin Ruwa ta hanyar daidaita kasusuwan ku. Miƙa hannayenku kai tsaye a gabanku, a layi ɗaya zuwa bene, kuma ɗaga kirjin ku da sternum sama yayin da kuke kallo.

2. Mika kafafun ka ta yadda yatsun kafarka su kasance a matakin ido. Haye hannuwanku akan ƙirjinku, da yin amfani da tsokoki na ƙananan ciki, sannu a hankali ku saukar da kanku ƙasa ta yadda kafadu da diddige ku suna shawagi kaɗan daga ƙasa.

3. Daga nan sai a ɗaga sama zuwa cikin Jirgin ruwa, sake amfani da abs.

Daidaita Armaya

Ayyuka: Core, abs da makamai.

1. Fara a matsayin Plank, kuma kawo ƙafafu tare.

2. Matsar da hannun dama kai tsaye ƙasa da fuska.

3. Canza jikinka zuwa gefe, don ku daidaita a hannun dama, da gefen ƙafar dama ta waje. Tabbatar cewa ƙafafunku suna lanƙwasa kuma gefen kugu yana ɗaga sama, don haka saman ku yana ɗaga sama zuwa rufi.

4. Danna hannun ƙasa zuwa cikin bene, don kada ku zubar a cikin wannan kafada ta dama. Rike hannun dama (amma ba a kulle ba). Idan kun kasance masu sauƙin sassauƙa har zuwa ƙara-ƙara, tabbatar cewa ba ku kulle gwiwar ku ba. Sannu a hankali dawo da jikinku zuwa tsakiyar kuma daidaita shi. Maimaita a gefen hagu. Numfashi biyar.

Juyawa: minti 30

Ayyuka: Komai! Spinning kyakkyawan horo ne na bugun zuciya, kuma yana gina tsoka yayin da kuke ƙona kitse, wanda ke canza jiki zuwa injin ƙona mai.

"Muscle yana ƙone karin adadin kuzari wanda mai ya yi, don haka muna canza rabon kitsen da aka adana don jinginar ƙwayar tsoka. Wannan yana nufin kuna ƙone karin adadin kuzari, ko da lokacin da kuke tsaye a layi a kantin sayar da kayan abinci, "in ji Ingber.

Don duba ƙarin DVD na Ingber, ziyarci kantin sayar da ita ko haɗa da ita akan Twitter da Facebook.

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