Gillian Michaels ke e mong oa barupeli ba tummeng ka ho fetisisa ba ho ikoetlisa lefatšeng. Kamora 'mele oa boima bo feteletseng ka mananeo a hae a ho ikoetlisa, o ile a nka yoga.
Le hoja yoga e e-na le Gillian Michaels e se ea yoga ea khale, e kang ea yogogo e nahanisisa, empa ho ntse ho e-na le botle ba eona ho eona. Ntho ea pele e u thabisang ke hore ha u kopanela lenaneong la Gillian Michaels, u tla utloisisa hore ena ke yoga ea ho lahleheloa ke boima ba 'mele. Koetliso ea matla le ts'ebetso e matla ea asanas ka nnete li tšoana le ho bōpeha , ka bobeli le ka katleho.
U lokela ho qala ka Gilian Michaels 1st level yoga, 'me hang ha u utloisisa hore o ka feta ho rarahaneng ka hohle ntle le boiteko bo khathatsang, ea yoga le maemong a 2 a Gillian Michaels.
Boikoetliso
- Bosiu ba lithaba-maoto a kopane, letheka le tiisitsoe, o nka matla a lefats'e ka maoto a loketseng ka thata. Sefuba se theohela holimo, matsoho a le 'mele. Phefumoloha holimo, hlakola fatše.
- Bosiu ba setulo - otlolla matsoho, u otlolohe 'me u oe, u khumame. Maoto a bokelloa, 'me pelvis e khutlisetsoa morao, joalokaha eka re lutse setulong.
- Otlolla letheka - leoto ka morao, theoha ka leoto le le leng, matsoho holim'a leoto. Re sutumelletsa maoto mme re tsoha fatše. Re fetola maoto ebe re pheta leoto le leng.
- Mabitso a mabeli fatše, re oela matsohong a rona, re theola kutu. Matsoho tlas'a mahetla, re oela fatše, re khumama matsoho. Re tšoarella liatleng, re se ke ra oela qetellong. Joale re teba fatše, re khumama ka morao. Phefumoloha 'me u sutumele fatše ka matsoho. Re hula li-coccyx, re khumama ka morao, re otlolla mangole. Ena ke poso ea ntja.
- Re hula maoto le ho ema moeling oa rug. Hands up, otlolla morao 'me u eme phaleng ea thaba.
- Bosiu ba mokokotlo - re beha leoto le letona morao, le letšehali le otlolohile ka lehlakoreng le letona. Hands up, hula liatla tsa hau. Ha re tsoa pululo re theola matsoho a rona mme re senya foreleg ea rona. Ka pululelo re phahamisa matsoho mme re khumama maoto ka mangole. Re hlokometse phomolo bakeng sa metsotsoana e 15.
- Re beha matsoho fatše, re eme ka tlung ea ntja ebe re phahamisa leoto le letona. Ha re tsoa pululo re koba leoto le letona 'me re hula lengole sefubeng. Ka ho inhalation - e otlolle hantle. Futhumala ka poso le leoto le lelelele bakeng sa metsotsoana e 15.
- Re oela ka boteng ba boto - phefumoloho e tebileng 'me butle-butle re theoha, re khumama matsoho. Ha re tsoa pululo rea qhalisa 'me re theoha butle. Re hlakola boemo ba bar. Lokisa poso bakeng sa metsotsoana e 15.
- Re pheta ka leoto le letšehali. 5, 6, 7, 8.
- Emela ponong ea ntja 'me u khutlele IP ho ea bohōleng ba rug. Inhale, exhale - pose ea sefate.
- Phefumoloho e tebileng, ha re tsoa pululo re ntse re atamela, re theola matsoho fatše, maoto a otlolla morao. Butle-butle re oela kahare, joale re khumama ka morao ebe re theohela holimo ho ea ho emisa.
- Ho tloha mofuteng o fetileng re khutlela ka har'a mohoo oa ntja. Sheba fatše ka mangole 'me u eme moeling oa rug.
- Maoto a arohane, otlolla leoto le letona ka lehlakore, o khumama ka mangole, matsoho a le hammoho. Ha re inhalation re otlolla lengole, re khumama ho pululo. Lokisa poso bakeng sa metsotsoana e 15.
- Re khutlela ho FE, inhale, exhale - pele. Pheta liketso tsa 11, 12 le 13 ka lehlakoreng le letšehali.