Uyu anotangira Pilates reformer workout inokuratidza iwe kudzidzira uye maitiro avo sezvaakadzidziswa paPilates Centre yeBoulder. Mufananidzo mumwe nomumwe unosanganisira manotsi emhando, mazano ekuchengetedza, uye zvishoma. Aya maPirates anoratidza unyanzvi hwavo kuitira kuti iwe uone pane kuenda kwaunenge uine maitiro, asi tapota usatya!
Izvi zvakagadzirirwa kuva chiyeuchidzo chinyorwa chinyorwa chevaya vanoita basa rekuvandudza musha pamwe chete nePilates makirasi. Iro mirayiridzo yekuita basa haina kunyatsotsanangurwa uye zano haritauri kutora mutambo wePirates uripo unokosha kune zvakakosha kubatsiro kubva pamitambo yekushandisa maPirates.
Takatsanangura nhamba yematsime atinoshandisa. Muvandudzi wako uye kupikisa kwemazuva kunogona kunge kwakasiyana.
Fema zvakakwana-inhales yakadzika uye yakazara mazhenje. Kazhinji, fema iwe sezvaunotora motokari yacho. Exhale sezvaunounza motokari in. Ndaona nzvimbo iyo iyo yakasiyana.
The Reformer Footwork
Footwork Notes:
- 4 matsime. Headrest up.
- 10 inodzorera imwe netsoka yerutsoka - kunze kweyo inhale, pane yei exhale
Foot Position Sequence:
- Pilates V - mabhora emakumbo netsoka, mabheji akasimudzwa, mabvi haasisinazve mapepa
- Nyeredzi paPeriki-makumbo pamwechete
- Heel - makumbo pamwechete
- Heel Lower Lift
Zviyeuchidzo nezveRudziro rweMagetsi
- Rutsoka rwunoitwa runoitwa mune zvematongerwe enyika nechokubatwa pasina.
- MuPilates V, kusimudza zvitsitsinho zvinobatsira kubata mukati mehudyu uye pasi.
- Enda kwenguva refu - zvose zviri mu inhale uye exhale.
- Iva nechokwadi chokuti gumbo rose riri kushanda, kunyanya kumusana kwegumbo - izvi haisi kungoita chimiro chekuita.
- Shingairira shure kwemaoko muchipinda.
Reformer Footwork Yakaramba - Heel Lower and Lift
- Dzorera tsoka kuna Pilates V, zvitsitsinho zvakasimudzwa, mabhora etsoka netsoka.
- 10 inosara
Footwork Tips:
- Shingairira kunze, gara kunze, uye chengetedza zvitsitsinho zvezvikamu zvitatu uye urere 3.
- Maziso anosimudza kuti apinde.
Mazana paPilates Reformer
- Footbar iri pasi.
- Tora zvigaro.
- 10 anogadzirisa - 5 mapumpu mukati-kufema, 5 mapumpu kunze-kufema.
Mazano Mazana paPirates Reformer
- Pakutanga kwekutanga, basa racho rinotanga nekukomberedza musoro nepamusoro-soro kumhanya semakumbo acho akaputika-zvombo zvakananga.
- Makumbo anobva atorwa kunzvimbo yepamusoro petafura, kana kutambanudzwa zvakananga kusvika pa 90 degrees, kana zvishoma pasi sezvazvinoratidzwa.
- Bata chigaro, dumbu riri kutora mariri semakumbo akajeka achiputika uye pasi.
- Kuti uwane mamwe mashoko, rongororai zana pamusoro pemat .
- Kuchengetedza tipi: mamiko haafaniri kuenda zvakaderera kuitira kuti mushure mutsva uri kubvisa.
- Kana iwe wakanyanya kufambira mberi, unogona kuisa rowings series inotevera.
- Vatsva uye Vanopindirana vanoenderera mberi kumakumbo.
Leg Leg Circles pa Pilates Reformer
- 2 matsime. Headrest up.
- Dhinda tsvina yakareba mukati mezvisikwa uye unobata. Iva nechokwadi chesimbi yesimbi iri kunze.
- 5 anotenderera kumativi ose.
Mazano Egiyo Makumbo Pamusoro pePirates Reformer
- Misoro kumusoro uye pamwe chete, kunze kwekunze. Shanduka kunze kubva muchiuno.
- Makumbo anotanga haafaniri kudarika 45 degrees.
- Exhale kuunza makumbo. Inhale kuti ibudirire. Exhale kuunza pamwe chete uye kumusoro.
The Frog paPilates Reformer
- 2 matsime.
- Mhemberero dzakasara dzichiripo.
- Musoro wepamusoro uchiri kumusoro.
- 5 Reps.
Mazano eDhigi paPilates Reformer
- Frog inogadziriswa mune zvematongerwo enyika.
- Makumbo anotenderedzwa kunze mukati mehudyu
- Chengetedza mahudyu emukati. Usatora mabvi kunze kwepfudzi muhupamhi.
- Uyezve, ona grog rine bhizimusi
- Kana iwe uchida kutora chikamu chako chekunyora pamusoro pechechi, iwe unogona kuisa shanduko yekugadzira maitiro panguva ino ndokudzoka uye unoenderera mberi nekumusasa kwemimba.
Dumbu Muchipupuriro - Rounded
- 4 Matsime.
- Headrest up.
- 8 Reps.
Mazano Okumisa Mumudumbu - Akakurira:
- Gara pedyo nechepamusoro pemotokari pane zvisiri-plip pads kana iwe unazvo. Iyi inzvimbo yakadzika yeC-curve .
- Tanga nemakumbo ari muPirates V ane zvitsitsinho zvakasimudzwa.
- Inhale kubuda kunze, kubuda kunotora zvitsitsinho pasi, kuisa zvikwiriso zvitsitsinho, kubudisa hutori mukati nechokudzika kwechikafu muhudyu.
Dumbu Muchipfuva - Zvombo Zvokudzokera
- Drop a spring - 3 Matsime.
- 8 reps.
Mazano ekumisa Mumumbu - Arms Back:
- Gara pedyo nechepamusoro pemotokari pane kwete-plip pads.
- Maputso anotanga muPilates V ane zvitsitsinho zvakasimudzwa.
- Simudza nharaunda yose, kwete yepamberi. Shandisa zvombo zvakare kuti uzarure chifuva.
- Tanga nemakumbo muPirates V nezvitsitsinho zvakasimudzwa. Inhale kubuda kunze, kubuda kunotora zvitsitsinho pasi, inhale kusimudza zvitsitsinho, kubudisa kuunza kutakura mukati.
- Shandisa yako abs.
- Shanda mahudyu emukati nemakumbo emakumbo. Enda kunzvimbo yakadzika pachiuno paunopinda.
Bhokisi Pfupi - Kudzokorora
- Bhokisi shoma rinopfuura pamapfudzi emapfudzi.
- Mafungiro akareruka anoenda pasi pechidimbu.
- 5 Reps.
Mazano Ebhokisi Pfupi - Kudzokorora
- Gara kumusoro pamusoro pemapfupa uye funga pamusoro pechiri mberi uye pasi pasi uchinzwa nemakumbo.
- Basa racho rinotanga mumvura yakadzika, yakareba, C-curve uye iwe unoramba uchinge uchinge uvhara mapepa pasi uye uende kumakumbo kuti udzoke. Uku ndiko kurovedza muviri. Usangoti hinge yezvidya zvako.
- Inhale kudzokera shure. Exhale kuuya.
Bhokisi Pfupi - Flat Back
- Bhokisi shoma rinopfuura pamapfudzi emapfudzi.
- Netsoka dzakaoma dzinoenda pasi pechikwata.
- 5 reps.
Mazano eBhokisi Rakadzama - Flat Flat Back
- Gara kumusoro pamusoro pemapfupa uye funga pamusoro pechiri mberi uye pasi pasi uchinzwa nemakumbo.
- Iva nechokwadi chekuti uchengetedze ruzivo mune rumwe rutivi, maererano nemapapiro. Simudza uye udzoke kuburikidza nedumbu. Usadzokera shure. Chengeta maoko akabatana kumashure.
- Inhale kudzokera shure. Exhale kuuya.
Short Box Series - Flat Back ne Pole
- Bhokisi shoma rinopfuura pamapfudzi emapfudzi.
- Tsoka dzinopinda pasi pebhanhire.
- 5 Reps.
Mazano eBhokisi Rakadzama - Gorofa Dzokera nePole
- Gara kumusoro pamusoro pemapfupa uye funga pamusoro pechiri mberi uye pasi pasi uchinzwa nemakumbo.
- Iva nechokwadi chokuti chengetedza chirwere chimwe chete -simudza uye kudzoka kuburikidza nedumbu. Chengeta maoko akabatana kumashure uye mumamiriro ako ekuona.
- Inhale kudzokera shure. Exhale kuuya.
Kana iwe ukaita chikwata chepakati, unogona kuwedzera kukwira muti pano, uye enda kune nzou.
Elephant on the Pilates Reformer
- 2 Matsime.
- Headrest up.
- Footbar up.
- 8 Reps.
Mazano eNzou yePilates Reformer
- Iva nechokwadi chekubatanidza pasi kuburikidza nezvitsitsinho zvako.
- Iyo motokari inopinda mukati uye ichibuda nekuda kwekusimudza yako abs, kwete kungoita muhudyu.
- Shandisa yako exhale kuti uise motokari iri pakarepo.
- Inzwai matsime nemakumbo ezvinyorwa zvinopinda mukati mako.
Knee Yakanongedza Mutsara: Kudzoka Kudzoka
- 2 Matsime.
- Footbar up.
- Headrest up.
- 8 Reps.
Mazano Okugadzirisa Anotenderera Nokudzoka Kudzoka
Kana ukangosimbisa dendere rako rakanaka shure uye wakaziva dumbu, richengete. Knee stretches ingova mukova uye kuvhara pachiuno. Hapana chimwe chinofamba. Iva nechokwadi chokuti dumbu rako riri kuita basa.
Knee Stretch Series: Arch Back
- 2 Matsime.
- Footbar up.
- Headrest up.
- 8 Reps.
Mazano Okugadzirisa Anotsigisa Nokudzorerwa Kudzoka
Kana ukasimbisa yako yakaisvonaka yakadzorerwa shure uye yakasimuka, chengetedza nzvimbo. Knee stretches ndiyo mukova uye unovhara pachiuno. Hapana chimwe chinofamba. Iva nechokwadi chokuti dumbu rako riri kuita basa.
Anomhanya paPirates Reformer
- 4 Matsime.
- Headrest up.
- Footbar up.
- 20 Sets.
Mazano Okumhanya paPilates Reformer
Iva nechokwadi chokuti unoteerera kutaurirana kwetsoka. Kusimbiswa kwekusimudza chitsitsinho uye simba kubva kumashure kwegumbo.
Pasi Gadzirai Pilates Reformer
- 4 Matsime.
- Footbar up.
- Headrest up.
- 5-8 Reps.
Mazano Ari Pasi Rambai Pamusoro pePirates Reformer
- Iva nechokwadi kuti kubuda kunobva kune mukati mukati memakumbo ako, kwete mabvi ako.
- Mapapiro acho anokwidza nechepamusoro pepamusoro pepamusoro pemotokari.
- Neutral spine. Uyu hausi tuck yemapanga.
- Tora zvinyorwa zvemashure emashure emaoko ako pamat.
Kuonga kuonga kunoenda kuThe Pilates Centre yeBoulder. Mifananidzo iyi yakatorwa paPilates Centre yeBoulder uye inosanganisira Centreline reformer. Centreline Pilates midziyo inobva kuna Joseph Pilates 'zvirongwa uye inowanika kuburikidza neBalanced Body Pilates. Muenzaniso wedu wakasiyana nemufundisi wePilates Paula Kirkland uye pfumo iri rakadzidziswa naDeborah Kolwey.