Iyi yakagadzirirwa yePilates maitiro anoshandiswa kukupa iwe pamba-pamba uye kukubatsira iwe kuti uzvizive naPilates mat exercises, pasinei nokuti uri mutsva kana unoziva. Aya maitiro anovaka simba guru, kugadzikana, uye kushanduka kwePirates inokurumbira.
Musoro wekutenderera kumushandi wega wega unozivikanwa kuitira kuti iwe unogona kuisa purogiramu yako. Ndapota ramba uchifunga kuti yose yePirates maitiro anoshandisa midumbu yemukati. Inzwa wakasununguka kusarudza chero kubva pakurongwa kwekubata basa. Pane kuchinjwa manotsi mumirayiridzo yakazara yezviito zvega rega.
Pirasi Inosimudza Inofamba
Izvo zvakashambidzika zvekudzidzira zvakakosha zvikuru pakudzidzisa nheyo dzePilates movement. Vanogadzirirawo muviri kuti uchengetedze zvakajeka zviito zvinorwadza gare gare. Kunyange kana iwe uchinge wapfuurira mberi unoenda, sarudza mairi maviri kana matatu ekudziya-kufambira mberi kuti utange imwe neimwe yePirate yaunogara iwe. Tora mate uye tanga.
1 - Ab Scoop
Kudzidzira: Chest Lift / Ab Scoop .
Target Area: Mabdominals-kunyanya pakiti matanhatu kana Rectus Abdominis.
Izvi hazvirevi. Mimba inofanira kuendeswa kune imwe nzvimbo yakadzika sezvaunenge uchishandisa kuti itarise zvishoma nezvishoma, zvinonamatira kuvhara uye kubhururuka. Kururamisa mumutambo uyu wepachipiri ndeimwe yezvakavanzika zvePirates.
2 - Mazana
Kudzidzira: Mazana
Target Area: Abdominals, Breathing
Mimba dzako dzichakudzirwa zvakanyanya mukati, saka iwe unofanirwa kushandisa mushonga wako wakakwana kuburikidza nekufema mukati mako nechezasi. Shandisa yako abs kuti uzvisunge-usarega mutsipa wako nemapfudzi kuita basa rose.
3 - The Roll Up
Dzidzirai: The Roll Up
Target Area: Abdominals
Shandisa mimba dzako kuti udzike uye udzike nekutonga. Usavimba nekumhanya kana kurega makumbo ako achisimudza tambo. Pilates iri pamusoro pokutonga, uye apa ndipo paunoshandisa iyo simba.
4 - Chimwe Chimwe Chizungu
Kudzidzira: Chimwe Chimwe Chizungu .
Target Area: Abdominals, Thighs, Hip Flexors
Mimba yemakumbo inochengetedza mapapiro akasimbiswa sezvo gumbo rinofamba. Kwete kutinhira nekugumbusa! Iva nechokwadi chekushandisa huwandu hwako hwakazara hwokufamba pasina kurasikirwa.
5 - Kutinha Sebhora
Kudzidzira: Kuramba SaBhora
Target Area: Abdominals, Spinal Mobility
Ramba uri mumakumbo ako kwebasa rose. Tanga runyoro zvakare ne-abs uye kwete nekuwira shure kana kushandisa.
6 - Sarudza Mazamu Edzimhosva
Kudzidzira: Kuzarura Mutemo Wemagariro
Target Area: Abdominals, Hamstring Mobility
Shandisai mimba yenyu uye mushure mushure mokudzora pose. Edza kushanda nemaoko akajeka nemakumbo zvichibvira. Kana iyo isingashande pakutanga, ramba uchiita. Iwe uchasvika ikoko!
7 - The Side Side Kick Series
Kudzidzira: Chikamu Kick Series
Nzvimbo Yakatarirwa : Madzimai, mishonga yose yehudyu-kunyanya mukati mehudyu
Shandisa torsi pamwe nemakumbo. Mbabvu dzinofanira kugara dzakatsigirwa mukati mokudzokorora kamwechete. Usavabvumira kuti vadzike kumate.
8 - Front Front / Plank
Kudzidzira: Front Front / Plank
Target Area: Back Extensors, Madzimai, Mafudzi, Zvombo
Gara mune imwe mutsara kubva pane zvitsitsinho kusvika munzeve dzako. Kunyangwe kuisa pfungwa pane imwe yomuviri wepamusoro, kana iwe ukabatanidza makumbo uye uchifunga kufungidzira kubwinya pamwe chete, basa racho richava nyore.
9 - Ona
Kudzidzira: Kuona
Target Area: Hamstrings, Inner thigh, Obliques, Back Mobility
Chengetedza mahudyu ako akabatanidzwa uye uwandu sezvaunoshandura kune rumwe rutivi. Shandisa kushorwa paunosvika mberi kuitira kuti iwe usvike zvakare panguva imwe chete.
10 - Chirongwa
Kudzidzira: Kurumbidzwa
Target Area: Kurutivi rwatambanudza
Bendesa muviri wako zvakananga paunotambanudza, sekunge iwe uri pakati pemashizha maviri egirazi. Chengetedza chiuno kumativi ako akatarisa pasi.
11 - Swan Prep
Kudzidzira: Swan Prep
Target Area: Kurutivi rwakare, kumadzivirira kumadzimai
Swan inopa mutsara unoshamisa kutenderera kune vazhinji mberi forward flexion maitiro atinoita muPirates. Ichi chiitiko chezuva nezuva.
12 - Rusvingo Ruka
Kudzidzira: Kuronga Kuruka
Target Area: Abdominals, Back and Hamstring stretch
Shandisa izvi kuita shanduko kubva pakuita Pilates yako tsika yekuita zvakanaka muupenyu hwako hwezuva nezuva. Dzorera izvi kuenderera mberi muupenyu hwako hwezuva nezuva.