Tse ka Hare
U batla ho ikoetlisa kamehla, empa u tšoenyehile ka hore u ke ke ua khona ho latela li-asanas tse rarahaneng? Kapa nahana hore ha li tenyetsehe ka ho lekanaho etsa yoga ka nepo? Bakoetlisi ba Beachbody ba na le tharollo e loketseng - lenaneo le felletseng ke Yoga Retreat ea Libeke tse 3.
Tlhaloso ea lenaneo 3 Week Yoga Retreat
Complex 3 Week Yoga Retreat e loketse ba batlang ho ithuta metheo ea yoga. Litsebi tsa Beachbody li tla u tataisa ts'ebetsong ea libeke tse tharo, e tla u thusa ho fokotsa khatello ea maikutlo, ho nts'etsapele maemo le ho ntlafatsa botsitso ba hau. Lenaneo ha le hloke tsebo le boiphihlelo: u qala tloaelo ea yoga ka ho ithuta metheo ea mantlha. Bakeng sa motsamao o mong le o mong, makareche a boetse a sebelisa phetoho ea leseli, hore o tle o khone ho etsa asanas habonolo kaofela. Ha o hloke lisebelisoa tse ling, leha ho le joalo, haeba u na le yoga Mat, block kapa strap, u ka e sebelisa.
Bakeng sa lenaneo 3 Beke ea Yoga Retreat e hlahisitse kemiso e lokiselitsoeng ea lihlopha, e leng bonolo haholo ho e latela. Ho rarahana ho kenyelletsa Lithuto tse 21letsatsi le leng le le leng ka libeke tse tharo u tla fumana koetliso e ncha e sebetsang. Video e thuntsoe ka semelo se tšoeu e le hore e se ke ea u sitisa mesebetsing ea hau le ho fana ka monyetla oa ho tsepamisa mohopolo mokhoeng o nepahetseng. Ke lihlopha tsa letsatsi le letsatsi, empa eseng ho feta metsotso e 30 ka nako. Kamora ho phethela lenaneo u ke ke ua ntlafatsa ts'ebetso ea hau ea 'mele feela, empa hape u tla utloisisa haholoanyane yoga.
Ha ho raloa lenaneo lena, sehlopha sa Beachbody se etsoa patlisiso e phethahetseng ea morupeli oa boleng ba yoga. Ba batlisitse bakoetlisi ba bane bao e leng benghali ba 'nete ba mokhoa ona le ho u thusa ho kenya lerato la yoga. Beke ea pele o tla kopanela le Vitas bekeng ea bobeli - le Alice, ea boraro - Ted, mme beke e o emetse tumelo ea video. Phapang ena ea bakoetlisi e tiisa mokhoa o felletseng oa ho ithuta metheo ea yoga.
Karolo ea koetliso, Beke e 3 Yoga Retreat
Lenaneo 3 Beke ea Yoga Retreat e arotsoe ka Karolo ea matsatsi a supileng. Mokhahlelong oa pele ho tla theoa Motheo o tiileng oa yoga, ebe mekhahlelong e latelang ea tsebo ea mantlha e tla holisoa le ho tebisoa. U latela khalendara e bonolo le e hlakileng ea koetliso, e etselitsoeng matsatsi a 21. Ke lihlopha tsa letsatsi le letsatsi:
- Mantaha ho fihlela Labone - metsotso e 30;
- Labohlano - metsotso e 20;
- Moqebelo - metsotso e 25;
- beke- metsotso e 10-30 ka kutloisiso ea hao.
1. Beke ea pele: Vitas ea Motheo
Bekeng ea pele u tla ikoetlisa le Vitas (Vytas Baskauskas), ea qetileng lilemo tse fetang 15 a ikoetlisa. O ithutile asanas ka pono e sebetsang le ea mahlaleSeo se re thusa ho utloisisa eseng feela lintho tse hlahang, empa hape le hore na hobaneng li le bohlokoa. Bekeng ea pele ea Vitas e tla u ruta metheo ea yoga e le hore u ka aha Motheo o tiileng bakeng sa lithuto tse latelang.
2. Beke ea bobeli: Katoloso ea Alice
Bekeng ea bobeli u tla etsa le Elise (Elise Joan). Ho tla u isa boemong bo bocha, ho thusa ho holisa le ho tebisa li-asanas ea beke ea pele. Alice eo e kileng ea e-ba motantsi ke morupeli ea netefalitsoeng ho Vinyasa le Hatha yoga. O ne a e-na le bareki ba bangata har'a linaleli tsa khoebo ea show, hape o u thusa ho ithuta yoga.
3. Beke ea boraro: Tsoelo-pele le Ted
Bekeng e fetileng ea boraro o tla hatela pele le Ted (Ted McDonald). E tla phahamisa boemo ba litlelase tsa yoga esita le mohato o le mong o phahameng mme o tla qala ho bona ho ntlafatsa tsebo ea hau le kutloisiso ea yoga. Ke setsebi lefapheng la yoga ea Iyengar le Ashtanga mme o thusa bareki ba eona ho ntlafatsa maemo le matla. Ted o rutile mokoetlisi oa yoga ea tsebahalang Beachbody Tony Horton ka lilemo tse 'maloa. U ka kholiseha hore o tseba ho fihlela sephetho ka ho ikoetlisa khafetsa.
4. Tumelo ea mafelo-beke
Bekeng u tla be u ntse u etsa sena, Alice le Ted, empa ka mafelo-beke u lokiselitse video le mokoetlisi Faith (Faith Hunter). Ka Moqebelo, u emetse yoga e phomolang, mme Sontaha ke thuto e khuts'oane ea metsotso e 10. Faith, morupeli ea tsoang Washington, o sebelisitse yoga ho tloha li-90 tsa pele mme a ruta linaheng tse ngata ho pota lefatše. O ithutile Hatha, Vinyasa, ho ea ho Ashtanga le Kundalini yoga, mokhoa oa hae oa ho ruta o kopanya melao-motheo ea khale le ea mahala ea yoga.
Ho latela khalendara letsatsi ka leng la beke le tsamaellana le mofuta o itseng oa lihlopha: Core, Stretch, Balance, Flow, Flow on-the-go, Phomola, Nka 10.
- Core (Mantaha). U tla tsepamisa maikutlo holima boikoetliso ba "cortex" ho ts'oara mesifa ea mokokotlo le mpa, ho kenyelletsa botebo.
- Otlolla (Labobeli). O tla otlolla le ho lelefatsa mesifa eohle ea 'mele ho etsa asanas e tebile hape e nepahetse.
- Tekanyo (Laboraro). Litlelase tsena li tla u thusa ho holisa tekano le ho matlafatsa mokokotlo.
- Phalla (Labone). Vinyasa yoga e bokella maemo ohle a hlahlobiloeng moqoqong o le mong o tsoelang pele ka metsamao e phallang.
- phalla ka--tsamaea (Labohlano). E khutšoane, empa ke mofuta oa Phallo e tsoetseng pele haholo eo u e entseng ka Labone.
- Phomola (Moqebelo). Sehlopha sa yoga se phomolang ho imolla khatello ea maikutlo.
- Nka 10 (Sontaha). Khetha ho ikoetlisa video e le 'ngoe ea metsotso e 10: bakeng sa hoseng, bakeng sa phomolo ea mantsiboea kapa ho sebetsa mesifa ea mpa. Kapa o ka kopanya tsohle tse tharo ho ea ho halofo ea hora ea thuto.
Melemo ea lenaneo:
1. 21 videothreesome mohahong o le mong! Joalo mesebetsi e fapaneng ka seoelo e bonoang le ho tloha Beachbody. Letsatsi le letsatsi u tla fumana video e ncha.
2. Lenaneo le kenyelletsa mekhahlelo e meraro: motheo, katoloso, khatelo-pele. U tla hatela pele nakong ea libeke tse tharo.
3. U fuoa khalendara e lokiselitsoeng hantle e nang le mananeo a bonolo le a hlakileng a kabo.
4. Sehlopha ke a loketse bakeng sa ba qalang le ba e-s'o ka ba ikoetlisa ka yoga. U tla qala ka metheo, 'me butle-butle mohato ka mohato u ntlafatse mokhoa oa hau.
5. Ho rarahana ho kenyelletsa karohano e loketseng haholo ea koetliso: letsatsi ka leng la beke le tsamaellana le ts'ebetso e itseng mokokotlong, ho leka-lekana, ho otlolla, ho phomola jj.
6. Litlelase li rutoa ke litsebi tsa 'nete ka yoga e nang le boiphihlelo ba lilemo, li memeloa ka ho khetheha ho theha mohahong o akaretsang le o fapaneng oa yoga.
7. Lenaneo lena le tla u thusa ho rala Motheo o nepahetseng bakeng sa boikoetliso ba yoga ba nakong e tlang joalo ka lapeng le litsing tsa boikoetliso.
Complex 3 Week Yoga Retreat e tla u thusa ho bula lemati la lefatše la yoga. Ka yoga, ha u ntlafatse maemo a hau feela, boikoetliso, teka-tekano le khokahano, empa hape tlosa khatello ea maikutlo, khutsisa likelello tsa hau, 'me u lumellanye' mele le moea.
Bona hape: Boikoetliso bohle, Beachbody tafoleng e akaretsang.