Ita Unyanzvi Hwako Nezvi Pre-Teaser Exercises
Pilates teaser kudzidzira chikamu chechipiri chePirates mat sequence . Ive yakakurumbira kune vanhu vakaoma kwemakore anopfuura 60. Saka usazviona uri wega kana ukaona kuti basa iri rakaoma.
Kunyange zvakadaro, teaser inobatsira yekudzidza. Zvinotora simba rakawanda, kushanduka, kugadzirisa, uye kuenzanisa - zvinhu zvose zvatinoda kukura muPirates. Teaser, kana yakaitwa zvakanaka ndeimwe yemapilates ayo maitiro anowira muchikamu chepakadzika chirwere chekudzidzira muviri zvakare.
Kuvaka Teaser yePilates
Apo Pilates inoshandisa, kufanana neyemucheche, yakaoma, inobatsira kuvatarisa maererano nehutano hwakananga zvakananga mamwe maPirates maitiro anogona kukudzidzisa pamusoro pezvauri kushanda.
Mune teaser, somuenzaniso, tinogona nyore kuwana zvikamu zvebhokisi rinosimudza, zana, iro-roll uye mbiri yepamusoro yepamusoro yepamusoro. Tinogona kuwana zvakawanda asi izvi zvichaita kuti utange. Ona mazano uye zvibatanidza kune mirayiridzo yeavo maitiro mu teaser iri nani mumazuva makumi matatu epasi purogiramu iri pasi. Nokuisa maitiro aya ekugadzira teaser muPirates yako yekushanda nguva yekuita basa iwe unowedzera kuvaka simba uye unyanzvi hunodiwa kuti uite teaser yakazara.
Tanga Nokudzidza Imwe-Tega Teaser
Kushandura teaser nekuchengeta rimwe bvi rakakotama, rutsoka runyoro pasi pano inzira yakanaka chaizvo yekuita teaser sezvaunenge uchivaka kusvika kune teaser yakazara. Zviri nyore nyore, asi iwe unogona kuita zvese zvikamu zvakakosha zve fomu ye teaser.
Dzidzira Chest Lift
Chifukidzo chebhokisi chinokupa simba rekumusoro raunoda mu teaser. Ichakubvumirawo kuti udzidzise urefu hwepfungwa uye kufema kunotanga kufamba pamwe chete nekarongwa rwakarongwa pasi.
Dzidzirai Pilates Mazana
Basa rinodzidza rinotanga kumira pasi rinotanga kurara pasi, sezvinongoita zana. Iwe unoenda kuburikidza nePirate zana nzvimbo yako paunofamba uchikwira mune teaser yakazara. Teaser inongoramba ichitsvaga uye ichiputika ... Izana richakubatsira iwe kuvaka simba rakawanda kune teaser. Kugadzirisa mazana kuburikidza nokufugama mabviko-tafura zvichiri kubatsira.
Dzidzirai kuRuka
Haasi vanhu vakawanda vanofunga kuburitsa kune chero chinhu chiri nyore kupfuura teaser. Asi kuburitsa ibasa rakanaka uye teaser ine mhando imwechete yepamusoro pomuviri wepamuviri iyo iyo inogadzirwa ine. Kuramba kuchakubatsirawo kudzidzira kuchengeta mapepa ako pasi uye mapepa akabatanidzwa mukati mako kana uchiuya.
Cherechedza: Imwe yezvinetso zvevanhu mukugadzira ndeyekuti tsoka dzavo dzinofamba. Ndine urombo kutaura kuti iyi haisi iyo mimba-yakagadzirirwa-musumbu-musimba-inokonzera musimba wepamusoro tinoenda kune teaser. Kana iwe uine tsoka dzekubhururuka kana zvimwe zvinetso nemupumburu, tapota ona Mudzidzisi Wekukwira. Iwe unogonawo kuita chi-pre-roll up exercise, yakatsigirwa purogiramu kumashure , kuwana hutano hwakawanda hwe teaser uye huchikwira.
Dzidzira Dhijisi Mugove Lower Lift
Apa ndipo paunenge uchienda nenzira yakareba mukukudziridza kumusoro kwekutsungirira uye simba rezasi raunoda iwe kuti udzose mazamu acho mu teaser.
Isai Teaser Yakazara pamwechete
Wanga uri kuita teaser imwe yemagumbo kuitira kuti iwe uri mukana wenzira iyo ikoko! Iwe usati waenda kune teaser yakazara, funga zvimwe humwe hutano hwe teaser.
- Iyo teaser inobatanidza kufema nemuviri
- Iyo teaser inoyerera
- Iyo teaser inokwidza uye inoyerera pasi nenzira yakaenzana - kurudyi kuruboshwe uye kumusoro kwemuviri muviri wakadzika.
- Iwe unogona kuita nyore teaser (uye maitiro akawanda) nekufungidzira kwekufamba kubva pakati nepakati pekatikati yemuviri.
- Pilates teaser inoratidzika saiyo yoga chikepe pose asi haisi chikepe pose.
The Teaser Full Mirayiridzo
Tanga kurara pasi, maoko pamwe chete pamativi ako. (Muna Kudzokera kuHupenyu kuburikidza neChiprology Joseph Pilates anodzidzisa basa iri sekutanga kugara.Ndinoona nyore nyore kuwana kutanga kutara asi kana iwe uchiziva sarudzo yakagara, ndizvo zvakanaka.)
- Wedzerai makumbo ako kusvika kune 45-degree angle (iwe unogonawo kutanga nemakumbo zvakatambanudzirwa kuti iwedzere mberi)
- Inhale
- Exhale: Tambanudza musana wako kuti ugunun'una musoro wako zvishoma uye utange kuisa mimba yako mumimba mukati uye kumusoro kuitira kuti muviri wako wepamusoro utange kuputika mumate. Panguva imwe chete maoko ako ari kuuya kusvika kufanana nemakumbo ako. Mafungiro anosvika mberi kwezvigunwe asi mapepa anogara pasi.
Ichi ndicho chikwata chekudzoka. Simba rinosimudza mberi nepamusoro kumashure nekunzwa kwerutsigiro urefu kure nemakumbo emakumbo ako. - Inhale sezvaunosvika kumusoro uye uzarura chifuva chako, uchisimudza musoro wako zvishoma kuti utaure urefu hwemukati wako.
- Exhale kuisa pasi. Tanga kubva pasi pasi uye kushandisa sarudzo, kupfugama pasi sequentially pamwe nemutsana. Chengetedza makumbo pamwe chete. Funga nezvokuderedza midline yako.
- Dzokorora katatu.
Teaser is classical Pilates mat exercise. Joseph Pilates anoidzidzisa zvakasiyana zvakasiyana-siyana v kutanga kugara nekunyora pamubhedha-mubhuku rake rinonzi Return to Life Through Contrology . Vamwe vanoona kuti zvakanyanya kuoma. Inogona kunge iri danho rako rinotevera.
Teaser inotangira nerutivi rwakakoromoka uye inoteverwa nehup twist twist in the classical Pilates mat sequence.