Gillian Michaels yana daya daga cikin masu horar da likitoci a duniya. Bayan ci gaba da yawan nauyin kariya ta tsarin shirye-shiryenta, ta ɗauki yoga.
Kodayake yoga da Gillian Michaels ba yoga ba ne, kamar su 'yan wasan suna tunaninta, amma har yanzu akwai lada a ciki. Abu na farko da ke faranta maka rai shine lokacin da kake shiga shirin Gillian Michaels, za ka fahimci cewa wannan yoga ne ga asarar nauyi. Ƙarfafawa da ƙarfin aiki na asanas a gaskiya yana kama da siffar , duka a cikin aiki da tasiri.
Ya kamata ku fara tare da Gilian Michaels Yoga na farko, kuma idan kun fahimci cewa za ku iya shiga cikin babban hadaddun ba tare da kokari ba, ku tafi yoga tare da Gillian Michaels 2 matakan.
Aiki
- Matsayi na dutsen - kafafu tare, kwatangwalo suna da ƙarfi, rinjaye makamashin duniya ta hanyar kafafun kafa. Cikin kirji yana hawa sama, hannayensa tare da jiki. Breathe in, exhale down.
- Matsayi na kujera - shimfiɗa hannunka, shimfidawa da fada, kuna durƙushe gwiwoyi. An haɗu da kafafu, kuma an kwashe ƙashin ƙugu, kamar dai muna zama a kan kujera.
- Sanya kwatangwalo - kafa kafa, sauka a kan gwiwa ɗaya, hannaye akan kafa takaddamar. Muna tura ƙafafunmu mu tashi daga bene. Muna canza kafafu kuma maimaita wa juna.
- Dukansu gwiwoyi a ƙasa, mun fada kan hannayenmu, mun rage kullun. Hannu a ƙarƙashin kafadu, mun fada zuwa kasa, munyi makamai. Mun riƙe zuwa dabino, kada ku fada zuwa ƙarshen kasa. Sa'an nan kuma mu nutse zuwa bene, tanƙwara a baya. Buga da tura daga ƙasa tare da hannunka. Muna cire coccyx sama, muna kunna a baya, muna shimfiɗa gwiwoyi. Wannan shi ne kare kare.
- Mun cire kafafunmu kuma mu tsaya a kan gefen hagu. Hannu sama, kunna baya kuma tsayawa a saman dutse.
- Matsayi na ƙwanƙwasa - mun kafa kafa na dama, baya hagu a kusurwar dama. Hannun hannu, buɗe hannayen ku. A kan fitarwa mun rage makamai mu kuma sare mu. A kan wahayi muna tayar da hannun mu kuma tanƙwara ƙafafunmu a gwiwa. Mun gyara wannan matsayi na 15 seconds.
- Mun sanya hannayen mu a ƙasa, tsaya a cikin zangon kare kuma ka ɗaga hannun dama a tsaye. A kan tayarwa mu yi yatsin kafa na dama kuma muyi gwiwa zuwa kirji. A kan inhalation - shimfiɗa shi a tsaye. Sauko cikin tsayi tare da kafa mai tsawo don 15 seconds.
- Mun shiga cikin kwamincin jirgin - zurfin numfashi kuma sannu a hankali ya sauko, yayyanar hannayenmu a cikin kangi. A kan tayarwa mu yi jinkiri kuma mu sauka a hankali. Muna ba da izinin barin filin. Gyara matsayi na 15 seconds.
- Muna maimaita a hagu na hagu. 5, 6, 7, 8.
- Tsaya a cikin kare kare kuma ya koma IP a gefen hagu. Kuna, exhale - tsayayyar itace.
- Jin numfashi, a kan exhalation muna matsawa, mun ɗora hannayen hannu a ƙasa, ƙafafu sun koma baya. Sannu a hankali mun fada cikin mashaya, to, sai mu kintsa a cikin baya kuma muyi gaba zuwa cikin kwakwalwa.
- Tun daga baya mun sake komawa cikin zangon kare. Dan kadan ka durƙusa gwiwoyi ka tsaya a gefen hagu.
- Ƙunƙwasawa, ya buɗe ƙafar dama zuwa gefe, tanƙwara gwiwa, hannuwan hannu ɗaya. A kan inhalation mun mike gwiwa, tanƙwara a fitarwa. Gyara matsayi na 15 seconds.
- Muna komawa zuwa FE, ƙwaƙwalwa, exhale - jingina gaba. Sake gwaje-gwaje 11, 12 da 13 a gefen hagu.