Yoga haisi chete nzira huru yekuvandudza hutano hwako, asiwo mukana chaiwo wekuumba muviri wakakwana. Tinokupa iwe epamusoro akanakisa emavhidhiyo zvidzidzo iyo yoga yekudzora uremu kubva kutungamira macoach munyika. Kutenda kuzvirongwa izvi iwe unozogona kuwana mutete chimiro uye nekuziva izvo zvekutanga zveakakurumbira mafitness maitiro.
Vhidhiyo tutorials yoga yekudzikisa uremu kumba
1. Jillian Michaels - Yoga yekuderedza uremu
Jillian Michaels akagadzira yakagadziridzwa iyo yoga chirongwa chekureruka icho chinokubatsira iwe simbisa mhasuru uye uunze muviri kutoni. Iyo kosi ine maviri ekudzidzira: iwe unotanga neyakareruka nhanho uye sezvaunofambira mberi kuenda padanho repiri rekuoma. Makirasi anosanganisa echinyakare asanas uye kurovedza kubva ku classical kugwinya. Ose maviri ekudzidzira anotora maminetsi makumi matatu kumhanyisa chirongwa iwe unongoda ejimini Mat.
Verenga zvakawanda nezve Yoga Meltdown ..
2. Jillian Michaels - Yoga Inferno
Gillian haana kumira ipapo uye akagadzira yakakomba vhidhiyo tutorials yoga yekudzora uremu: Yoga Inferno. Ichi chirongwa chinopa kwete chete anoshanda zvakanyanya asanas uye maekisesaizi, asi pfupi cardio yekupisa kwemafuta. Iyo kosi ine maviri maviri mazinga ekurovedza muviri, imwe neimwe inogara makumi matatu maminetsi. Muchidzidzo chechipiri iwe uchazoda imwe seti yemamwe madhiri ekushandira pakusimbisa mhasuru.
Verenga zvakawanda nezve Yoga Inferno ..
3. Janet Jenkins - Simba yoga
Janet Jenkins anopa yoga simba kumba, izvo zvinokubatsira kurasikirwa nehuremu uye kuwana mafomu akakodzera. Kudzidziswa kwacho kunotora maminetsi makumi masere, panguva iyo murairidzi achakutungamira kuburikidza neasana inozivikanwa sechigaro, chimiro chekufamba, tsvimbo, pose pose, chiono chemwana, zvichingodaro. Kumhanyisa chirongwa iwe unozoda Mat uye iyo yoga block asi iri sarudzo.
Verenga zvimwe nezve Power Yoga naJanet Jenkins ..
4. Denise Austin - Yoga yekuderedza uremu
Denise Austin aburitsa akateedzana eyoga makirasi ekudzora uremu, saka anoziva zvakawanda nezvazvo. Workout yake haingogadzirise kushanduka kwako chete asi ichashanda munzvimbo dzinonetsa: zvidya, magaro, dumbu, maoko. Makirasi Denise Austin anoenderana vese vanotanga uye vafambira mberi. Panguva yezvirongwa zvake zvinogara rinenge awa, uye panguva iyoyo iwe unoteerera kune mhasuru dzemuviri. Kune makirasi anongoda ejimini Mat.
Verenga zvimwe nezve iyo yoga naDenise Austin ..
5. Yoga yehuremu hwekudzora chirongwa Chakadzika Impact Series
Kate Friedrich kubva chero kupi kwekurovedza muviri anogona kuita seti inoshanda yekurovedza muviri. Kana iwe uchida kudzikira uremu, wobva watarisa pachirongwa Low Impact Series. Inosanganisira makirasi maviri: Yruzivo Mdemo uye Yoga Relax. Kutanga iwe uchave unopfuura simba sarudzo yeyoga, uye wechipiri wakasununguka. Makirasi ese ari maviri anomhanya maminetsi makumi mashanu, unogona kuchinjanisa pakati pawo kana kusarudza yaunoda vhidhiyo. Zvekudzidzira iwe unongoda Mat chete pasi.
Verenga zvakawanda nezve Low Impact Series ..
6. Yoga kubva kuchirongwa 21 Zuva Gadzirisa
Imwe sarudzo yoga kumba kwekureruka uremu - ndeye Yoga kubva Autumn Calabrese. Chidzidzo chinotora maminetsi makumi matatu uye chakanangana nekusimbisa mhasuru dzako nekugadzira zororo rakanaka remuviri. Iwe uchazadzisa izvi kuburikidza akasiyana emitambo yekudzidzira, iyo Autumn inoshandisa pabasa rake. Kudzidziswa kunoda kuti iwe uzere kutarisisa uye kutarisisa. Kubva pakuverenga kunongoda Mat.
Verenga zvimwe nezve 21 Day Fix ..
Iwe unogona kusarudza chero vhidhiyo chidzidzo cheiyoga yekudzora uremu: mune yega yega yadzo yakapihwa mhando yepamusoro uye mutoro unoshanda. Kana iwe uri wekutanga, tinokurudzira kuti usarudze Denise Austin. Asi bpamusoromazhinji ebasa rekutamba iro rako raunofarira.
Zvichida iwe unofarira kuverenga:
- Wepamusoro gumi epamba cardio kudzidzira kwemaminitsi makumi matatu
- Wepamusoro gumi simba rekudzidziswa kumba kwemaminitsi makumi matatu