Kurwisana Bhuku Rinodzidzira Muviri Wakakwirira

Isu tine rufaro kuti tive nekudzidzira muviri wepamusoro nekurwisa band maitiro anoidzidziswa nePirate mudzidzisi anozivikanwa uye muenzaniso waLike Hubbard. Pano, Lisa akaisa pamwe zvigadziro zvinoshandiswa mune zvombo - biceps uye triceps, kunyanya, chifuva nemapfudzi. Zvechokwadi, muPirates chaiyo yefashoni, iwe uchanzwa izvi zvidzidzo taura shure kwako uye kusa uye uite zvose zvako. iwe uchanzwa izvi zvidzidzo taura iwe shure uye abs uye uite zvose zvako.

Cherechedza: Ndapota ramba uchiyeuka kuti kunyange zvazvo boka rekumanikidzana rinokurwisa iwe, unoda kurwisa boka. Kusunungurwa kunotungamirirwa, zvichiita kuti zvikamu zvose zvekudzivirira muviri zvive zvakanaka. Icho ndicho chinhu chinoita kuti utsi hwako hwose hwekudzivirira bhenzi hushande kwauri. Uyewo, bhizimusi rekudzidzira harigoni kubvumirwa kukukwevera kunze kwekunaka. Mutsara wako wakareba, mutsipa wako ndekuenderera mberi kwemutsipa wako, uye uri kubatana pasi muvhu kuburikidza nemapfupa ako uye unosvika kunze kwepamusoro wemusoro wako. Zvibvu zvako, somuenzaniso, hazvipfuuri mberi nokuti unoshandisa maoko ako namafudzi. Kunyangwe kuisa pfungwa kunzvimbo yekudzidzira muviri, iwe uchiri kushamwaridzana nheyo yako uye maitiro ekudzivirira bhenzi anosanganisira muviri wako wose. Fara.

Kuchinja Kunze Kunze neRusistance Band

1. Tanga kupfugama kana kumira munzvimbo yakasara yechipfuva nemakumbo akafanana uye hip-width separation.
2. Bata bandu kune rumwe rutivi nemichindwe inotarisana nepamusoro uye mabote ako kumativi ako.
3. Exhale kuti udzoke kunze kwemafudzi, uchitambanudza bhanhire uchienda mberi uye unosvika mberi kwako kumativi.
4. Inhale uye kurwisa boka racho apo iwe unodzokera kunzvimbo yekutanga.
5. Zvinokurudzirwa Kudzoka: Zvivakira kusvika kumasero matatu e10 -15 reps

Triceps Press Press Resistance Band

1. Gara nemakumbo ako akawedzerwa pamwe uye tsoka dzinoshanduka.
2. Isa bhanhire pamakumbo etsoka dzako
3. Chengetedza musana wako wakananga uye uite mberi mberi pachiuno, maoko kune rumwe rutivi rwekudzivirira band.
4. Dzosera maoko ako kumashure, uchisimudza zvidzitiro zvichikwira nemaoko akajeka.
5. Chengetedza mapapiro ako kumusoro uye uite kuti iwe ufukidze zvidzitiro, uchidzivirira kukoka kwebhanhire.
6. Exhale wedzera zvombo zvakare.
7. Zvinokurudzirwa Kudzoka: Zvivakira kusvika kumasero matatu e10 -15 reps

Biceps Curl neRusistance Band

1. Gara nemakumbo ako akawedzerwa pamwe uye tsoka dzinoshanduka.
2. Isa nzvimbo yekumanikidza kumativi ose emakumbo ako uye maoko kune rumwe rutivi rweboka.
3. Tora chikamu chako chemukati muchipinda chinounza maoko ako kusvika kuma-degree-degree angiro, mavara pamativi ako.
4. Inhale inowedzera zvigaro zvakafanana kumate
5. Exhale kuti adzokere shure pakutanga kwavo.
6. Zvinokurudzirwa Kudzoka: Zvivakira kusvika kumasero matatu e10 -15 reps

Cherechedza: Ichi chiito hachisi chekurembera kubhendi. Uchengetedze muviri wako wepamusoro curl wakatsigirwa newa abs yako. Pilates mat matomu anozobatsira iwe kuvaka simba yeiyo inosanganisira chifu chekusimudzira , kuvhara uye zvinyorwa zve 5 ab maitiro .

Rowing With the Restance Band

1. Tanga kugara, makumbo akawedzerwa pamwe uye tsoka dzinoshanduka.
2. Isa bhanhire pamakumbo etsoka dzako nemaoko ako kumativi ose eboka, mapende anotarisana mukati.
3. Wedzerai maoko enyu uye musungirire musana wenyu mberi. Edzai uye mubatanidze nzvimbo iri pakati pemapfudzi enyu kuti mubatsire kudhonza zvidzitiro zvakare.
4. Inhale kusvika pakutanga.
5. Zvinokurudzirwa Kudzoka: Zvivakira kusvika kumasero matatu e10 -15 reps

Unotenda kukuru kuenda kuna Lisa Hubbard nekuda kwekupa maitiro ekudzivirira muviri. Lisa ndiye muvambi weRhythm Pilates uye akaita maviri Pilates DVDs: Kurambidza Pilates neEercercise Band uye Total Body Pilates neM Mini Ball . Unogona kumuziva semuenzaniso wePirates DVD uye mabhuku aRael Isacowitz uyewo muPilates Style Magazine.