Ini kurota kwakanaka kutambanudza? Unoda kunatsiridza muviri wako kuburikidza neyoga? Funga kuti iwe uedze seti yemitambo kubva kuna Catherine Buyda: Yoganics 7 vhidhiyo yakashanduka ichakubatsira kugadzirisa chimiro uye nekuwedzera kushanduka mumuviri. Kurovedza kwakakodzera kune ese hunyanzvi mazinga: kubva kune vanotanga kuenda kumberi.
Zvakanakira Yoganics naKaterina Buyda:
- Iwe unozonatsiridza chimiro chako, kubvisa nzvimbo dzine dambudziko kuchaita kuti muviri wako uderere uye mutete.
- Iwe unozogona kunatsiridza yako kuchinjika uye kutambanudza.
- Iwe unozoshanda kururamisa chimiro uye kugadzirisa zvekare musana, kubvisa marwadzo ekumusana.
- Majoini ako uye mhasuru zvichave nyore uye kutapira.
- Yoganics inokodzera vese varume nevakadzi zvisinei nezera uye muviri.
Tsananguro yechirongwa Yoganics kubva kuna Catherine Buyda
Katerina Buyda anopa kutarisiro yako chirongwa chinobudirira cheYoganics. Uchishandisa uyu mhedzisiro mhedzisiro tsandanyama mutoni, gadzira runako rwakareruka, kunatsiridza kutambanudza, kubvisa marwadzo ekumusana uye kuwandisa uremu Murairidzi anovimbisa kuti kuburikidza nechirongwa ichi, iyo yoga kwauri ichave yakapusa uye yakajeka. Iwe uri kuzoita uine tarisiro, yakanaka mafungiro uye chikuru chishuwo. Asi izvi hazvireve kuti iko kurovedzwa kuri nyore kuita: Katerina anoita kuti iwe usimudze ziya.
Iyo Yoganics chirongwa kune akati wandei akasiyana zvachose maitiro ekudzidziswa, zvinosanganisira:
- classic asana;
- mutoro wemagetsi;
- simba yoga;
- kurovedza muviri kweiyo abs;
- kutambanudza kwakadzika;
- kufema maekisesaizi.
Katerina Buyda anovimbisa kushanda muviri wako zvizere uye zvinonzwisisika. Yoganics inosanganisira manomwe madingindira, ayo akagoverwa zvakaenzana muvhiki rese. Chirongwa chakanyatso kuenzana nekuda kwe kuchinjaniswa kwemaitiro uye kusimba kwemitoro. Kana nhasi kuri kwakanyanya kurovedza muviri, saka zuva rinotevera mutoro uchave nyore. Izvi zvinokugonesa iwe kuti uwedzere muviri wako pasina kushushikana kana kushungurudzika uye kukuvadza muviri.
Onawo Katerina Buyda yemhando yekushanda kwekuchinjika uye kuzorora kwemusana.
Uchave uchiita zuva nezuva. Zuva rega rega revhiki rinoenderana nechimwe chiitiko:
1. Muvhuro: Hwaro (maminitsi makumi matatu). Mutoro uye munyoro. Iko kusimbisa kuri pakuumbwa kwenzvimbo chaiyo, kukwirisa uye kuenderana kwemuzongoza.
2. Chipiri: Simba (50 maminetsi). Exercise kuwedzera simba uye kutsungirira. Iwe uchavandudza muviri wako uchishandisa yako wega huremu pasina kushandisa zviyereso.
3. Chitatu: Kuchinja-chinja (50 maminetsi). Natsiridza kubatana kwekufamba uye kushanduka kwemuzongoza. Muviri wako unozove wepurasitiki uye unonaka.
4.China: Toni (50 maminitsi). Ichi chinesimba uye chinopa simba chirongwa chinonyanya kukodzera pakurwisa kufutisa. Uye avo vanorarama hupenyu hwekugara.
Chishanu: Kutambanudza (45 maminetsi). Iwe unowana yakakura static kutambanudza nekugara kwenguva refu muasanas kubva 1 kusvika 3 maminetsi. Iwe unozoita kuti mhasuru dzako nemisungo zviwedzere kuwedzera.
6. Mugovera: Chiyero (maminitsi makumi matanhatu). Seti yekurovedza muviri pachiyero. Chiitiko chinobatsira kuenzanisa muviri nepfungwa: kuchengetedza mwero paunenge uchirovedza muviri teerera kune zvako hunhu.
7.Svondo: Kuzorora (maminitsi makumi matatu). Inokubatsira kubvisa kushushikana uye kuneta uye zvakare kuzorodza musana, kunyanya mutsipa uye musana. Relaxation ndiyo kiyi kune yakanaka uye ine hutano kumashure.
8. Bhonasi: Mazuva akakosha asina kurwadziwa (30 maminetsi). Seti yekurovedza muviri iyo inobatsira kubvisa kusagadzikana, kudzikamisa kuzvimba uye kugadzikana kwemanzwiro.
9. Bhonasi: Maekisesaizi epamuviri (maminetsi makumi maviri). Kubudirira kurovedza muviri kwedumbu rakadzika. Iwe uchasimbisa mhasuru dzemudumbu uye nekuwedzera simba radzo.
Pakati pevhiki iwe unozogashira: kudzidziswa kwekutanga, matatu akanyanya kurovedza muviri muchimiro chesimba uye inesimba yoga uye zvikamu zviviri pakutambanudza uye kuchinjika. Svondo - zorora nemitambo yekuzorora. Dzidziso dzakaomarara Yoganics ndiwo mavhiki manomwe. Munguva ino, iwe uchaona maitiro ekushandura muviri wako uye nekunzwa chero chakasiyana panguva yekirasi.
Vhidhiyo Gogomix:
Hwaro:
Power:
Flexibility:
Inzwi:
Kutambanudza:
Balance:
Relax:
Kudzidziswa mukati memazuva akaomesesa:
Exercises yeiyo abs:
Mhinduro pachirongwa Yoganics kubva kuna Catherine Buyda:
Makirasi muYoganics naKaterina Buyda achakuita akasimba, mutete, akaoma uye ane chivimbo. Kwete esoterics, chete muviri wako, pfungwa, uye mhedzisiro. Iva muvezi wemuviri wake uye gadzira chimiro chehope dzako. Kana iwe uchida kutsvaga mamwe mapurogiramu eyoga ekudzidzira pamba, tinokukurudzira kuti uverenge: Power yoga: yepamusoro akanakisa emavhidhiyo anoshanda epamba.
Yoga uye kutambanudza yakaderera zvine simba kurovedza muviri