Koetliso ea Yoga ea Jennifer Aniston

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Jennifer Aniston o sa tsoa tsoa bakeng sa ho qala ha filimi ea hae e ncha Ho lelera (ka libaesekopong hona joale), e ileng ea etsa hore re lakatse 'mele oa hae o motle (empa ha re bue 'nete… ha ho joalo?)!

Joalo ka ha eka ho sisinya k'hapete e 'ngoe le e' ngoe e khubelu ha hoa lekana, sheba sekoahelo sa Hlakubele 2012 sa GQ- setšoantšisi se etsa hore ho be thata le ho tona ho shebahala ho le bonolo ka borikhoe e ntšo ea satin le mini-skirt hore lefatše le e bone.

Ntle le liphatsa tsa lefutso tse hlakileng, Aniston a ka reka ka nako e telele tichere ea yoga, moeletsi oa bophelo bo botle, le motsoalle ea ratehang, Mandy Ingber, bakeng sa ho boloka 'mele oa hae, kelello le moea li le maemong a holimo.

Ingber, eo le eena a sebetsang haufi le Kate Beckinsale le ho bolaoa ha linaleli tse ling, esale a sebetsa le Aniston matsatsi a 3-4 ka beke ho tloha 2005.

A sebelisa motsoako oa yoga, ho ohla le ho etsa li-toner, sebapali se nang le talenta se latela lenaneo la Ingber's Yogolosophy (Aniston o bile a nka DVD e khothatsang le eena ha a ntse a etsa filimi. Ho lelera).

Ha ba babeli ba matla ba qala ho sebetsa 'moho, Ingber o re ho ne ho le bohlokoa hore Aniston a thehe khokahano e ntle le kelello ea hae, maikutlo le mmele.

O re: "O ne a sa ikoetlise haholo hobane o ne a imetsoe ke mosebetsi ka lilemo tse ngata, ka hona e ne e hlile e le mabapi le ho thella 'meleng oa hae nakong ea phetoho e kholo ea bophelo le bophelo ba motho."

Liphello li ipuella. Leha ba ne ba sena sepheo sa mantlha, 'mele oa Aniston ha o so ka o shebahala o le betere!

"Karolo e 'ngoe ea hore na ke hobane'ng ha Jennifer a shebahala a tsoteha haholo ke ho leka-lekana ha hae. Ke tekanyo ea ho ba le matla, ho ba le toned, le ho ba motle-e motle empa e le tlhaho, "Ingber o re. "O sebetsa ka thata, empa hape u mo bona a itlhokomela. Ke mosali ea sebetsang hantle le motho ea nang le kamano. Re lokela ho ba le botsitso likarolong tsohle tsa bophelo ba rona! Kamehla rarolla likarolo tsohle tsa hore na u mang."

Le rona re khothetse, hobane ho hlakile hore Aniston o na le pono e ntle ka mokhoa o makatsang ha ho tluoa mosebetsing oa hae o maphathaphathe, bophelo ba hae ba botho le tsamaiso ea boikoetliso.

Ingber o re: "Jennifer o khalemetsoe haholo, empa o na le tekano." "O tseba se sebetsang 'me o lula a tsitsitse. Ke rata ho sebetsa le eena! Ke motho ea nang le maikutlo a matle haholo, ea tlase lefatšeng le ea lerato… ke khothatsoa ke eena."

Tobetsa leqepheng le latelang ho fumana boikoetliso!

Boikoetliso ba Jennifer Aniston

Litumeliso tsa Letsatsi

Mesebetsi: Kakaretso ea 'mele, empa haholo-holo matsoho, abs le maoto.

Qala ka Mountain Pose, ka maoto a hao hammoho. Beha liatla tsa hau hammoho. Kwala mahlo. Ikemisetse. Ha u ntse u hula moea, fiela matsoho ka holim'a hlooho, ha u ntse u hemela holimo, itšetleha ka letheka ho ea pele. Hape, hula moea, boloka liatla li le fatše, kapa u tlisetse matsoho mangoleng, phahamisa sefuba sa hau bohareng, otlolla mokokotlo oa hau.

Exhale, khutlela ho Plank, holimo ho sutumelletsa. Sheba hantle ka pele.

Hulela. Exhale, theolela tlase, u haka litsoe tsa hau haufi le 'mele oa hau.

Hohella, phahamisetsa pelo holimo, mahetla a khutlela morao ho tloha litsebeng ho ea ho Cobra kapa Up Dog. Exhale, tobetsa hape ho Ntja e shebaneng le tlase.

Ho hema ka botebo hahlano. Qetellong ea exhale ea ho qetela, phahamisa matsoho. Tsamaea maoto matsohong. Inhale, sheba holimo. Exhale, mene fatše.

Ho hema, hatella maoto ka har'a 'mete' me u tiise lirope ho nyolohela Mountain Pose. Exhale, tobetsa liatla hammoho ka pelong.

Pheta makhetlo a mahlano.

Kotsi ea Sefate

Mesebetsi: Lirope tsa kahare, mokokotlo le ho tsepamisa mohopolo.

Beha boholo ba boima ba hao leoto la hao le letona 'me u hule serethe sa hao se letšehali ho ea ka hare-serope sa leoto le letona. Tiisa mahlo a hao 'me u ikopanye le phefumoloho ea hau. Etsa hore lengole le letšehali le tsoe, 'me ka bonolo u phunye mohatla oa hau, ha u ntse u tsoela pele ho pholletsa le moqhaka oa hlooho.

Ha matsoho a le maemong a thapelo, tobetsa liatla, ka nako e ts'oanang u tobetse serope sa ka hare le bohato ba leoto hammoho.

Ingber's Yogalosophy e Tsamaea

Yogalosophy e tsamaisa yoga ea setso ka boikoetliso ba toning bakeng sa sephetho se phahameng ka nako e nyane.

Tempele e eme ho Plie Squats

Mesebetsi: Dirope tsa ka ntle, glutes, kahare-dirope.

Tlatsa lihlopha tse tharo, metsotsoana e 30 hammoho le reps tse robeli le li-mini reps tse robeli.

MOSEBETSI OA TEMPLE:

1. Tlisa maoto a hao ka bophara ba limithara tse tharo, a lenngoe fatše ka menoana e tsoileng matsoho. Kopanya matsoho a hau hammoho ka boemo ba thapelo, 'me u khumame mangole ka bobeli.

2. Theka ka tlase le mmele o tlase ha o ntse o phahamisa mmele o hodimo.

3. Leka hore o se ke wa thekesela mokokotlo wa hao o ka tlase kapa wa itshetleha pele; kenya mohatla oa hau ka tlase hanyenyane. Sebelisa li-quads tsa hau le glutes tsa hau.

4. Phefumoloha ka makhetlo a mahlano.

LITLHAKU TSA PLIE (x8) -> HO KHUTLELA TEMPELENG (x2) -> EBE HO HLOKOMELA:

1. Tobella lirethe ka bobeli, u sebelisa marotholi a hao ho phahama. Hang-hang u theohele fatše, u phunye letheka ka makhetlo a robeli. Etsa bonnete ba hore mangole a hau a lula a butsoe, 'me mokokotlo oa hao o otlolohile.

2. Ka mor'a tse robeli, tšoara letheka fatše ka Temple Pose bakeng sa phefumoloho e mehlano. Pheta li-squats tse ling hape tse robeli.

3. Tšoara squat sa ho qetela, 'me u otle letheka makhetlo a robeli.

Setulo se Ipeha ho Li-squats

Mesebetsi: Maoto le glutes

Qetella lihlopha tse tharo tse nang le metsotsoana e 30 ka 'ngoe, hammoho le li-reps tse robeli le li-reps tse robeli tsa mini.

LITLHAKISO TSA SETULO:

1. Qala ka maoto a hao hammoho. Neela setulong se inahaneloang, kahoo ho joalokaha eka u lutse. Marapo a hau le marapo a lutse a theohela liretheng tsa hau. Matsoho a hau a phahamisitsoe holimo leholimong. Lipalema li shebane kapa li ama hammoho.

2. Tiisa li-triceps tsa hau 'me u romele matla ka matsoho, ha u ntse u tsoela pele ho theohela fatše. Ho phefumoloha ha hlano mona, ho kena le ho tsoa nkong. Tobetsa maoto a hau fatše, etella pele ka sternum, 'me u eme u eme.

KENYA LI-SQUATS (x8) -> KGUTLA HO SETULO (x2) -> EBE O PULE:

1. Theola maoto hanyane, hoo e ka bang bophara ba letheka, 'me u tlise liatla tsa hau sefubeng. Koaea letheka hape sebakeng se lutseng, 'me hang-hang o tobetsa morao. Tsoela pele ho hema.

2. Etsa sena ka makhetlo a robeli, ebe u hata maoto hammoho. Khutlela Setulong sa Potulo.

Seketsoana se ema ho V-ups

Mesebetsi: Abs

Qetella makhetlo a robeli, phefumoloho, lihlopha tse tharo

1. Kena Boat Pose ka ho leka-lekanya masapo a hau. Eketsa matsoho ka kotloloho ka pela hao, o bapile le fatshe, mme o phahamisetse sefuba sa hao le sternum hodimo ha o ntse o shebile hodimo.

2. Atolosa maoto a hao hore menoana ea hao e be boemong ba mahlo. Tšela matsoho a hao sefubeng, 'me u sebelise mesifa ea hau e ka mpeng, butle-butle u theohe fatše e le hore mahetla le lirethe tsa hao li thellelle lisenthimithara tse' maloa fatše.

3. Ebe u khutlela ho Boat Pose, hape u sebelisa abs ea hau.

Tekanyo ea Letsoho le le leng

Mesebetsi: Chelete, abs le matsoho.

1. Qala ka boemo ba Plank, 'me u kopanye maoto.

2. Tsamaisa letsoho le letona ka kotloloho ka tlase ho sefahleho.

3. Suthisetsa 'mele oa hau lehlakoreng, e le hore u leka-lekane ka letsohong le letona, le ntlheng e kantle ea leoto la hau le letona. Etsa bonnete ba hore maoto a hau a fetohile 'me karolo e ka tlase ea letheka ea phahama, ka hona letheka la hao le holimo le ntse le nyolohela holimo.

4. Tobetsa letsoho le ka tlase fatše, e le hore u se ke ua lahlela lehetleng leo le letona. Boloka letsoho le letona le otlolohile (empa le sa notleloa). Haeba u tenyetseha haholo ho isa boemong ba hyper-extension, etsa bonnete ba hore ha u notlele setsoe sa hau. Butle-butle khutlisetsa 'mele oa hau bohareng ebe o leka-lekanya. Pheta ka lehlakoreng le letšehali. Ho hema Hahlano.

Ho ohla: Metsotso e 30

Mesebetsi: Tsohle! Ho ohla ke koetliso e ntle haholo ea sekhahla sa pelo, 'me e haha ​​mesifa ha o ntse o chesa mafura, a fetolang' mele ho ba mochini o chesang mafura.

"Mesifa e chesa lik'hilojule tse ngata tseo mafura a li etsang, kahoo re fetola karo-karolelano ea mafura a bolokiloeng ho boima ba mesifa e boima. Seo se bolela hore u chesa lik'hilojule tse ngata, esita le ha u eme moleng lebenkeleng la korosari, "Ingber o re.

Ho sheba li-DVD tsa Ingber, etela lebenkele la hae kapa u ikopanye le eena ho Twitter le Facebook.

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