Tiri neropafadzo yekuve nemifananidzo uye mirayiridzo inokosha yePilates chairwork workout yemuviri wakaderera wakapiwa nemufundisi wePilates Kevin Bowen. Kevin ndiye musheti wekutanga, Mutungamiri akapfuura uye aimbova Mutungamiri Mukuru wePilates Method Alliance (PMA), pamwe chete naimbova Mutungamiriri weZvikoro zvePeak Pilates kudivi raMad Dogg Athletics. Kevin ndiye PMA Akavimbiswa Pilates mudzidzisi PMA CPT. Anodzidzisa, achiitisa dzidzo dzekudzidzisa dzichienderera mberi uye murairidzi wePirates kudzidziswa muUnited States uye kune dzimwe nyika.
Mune basa iri, Kevin ari kuratidza paChigaro cheMVe Pilates , kugadziriswa kwemazuva ano kwechigaro chePirates chigaro. Iwe unofanirwa kuita zvakawanda zvekudzidzira uku pane chero chigaro chaunacho, kusanganisira Malibu Pilates chair. Sezvo mutambo wemhepo yakasiyana-siyana inobva pane zvakasiyana-siyana zvePirates, iwe unofanirwa kutonga maitiro ako iwe pachako. Pakati pese, maitiro aya anoitwa pane-kati-yakakwirira.
Nhamba shomanana yekuita basa rako: Kunyange iri iri muviri wakadzika muviri, iwe uri kushanda kubva pachikamu chako uye muviri wako wose unobatanidzwa. Mishonga yako yepamuviri ichave yakabatanidzwa - inowedzera musana wako nekusimudza chitunha chako muhudyu mako kuitira kuti vagone kufamba zvakasununguka. Yeuka kushandisa pedal kusvika kune zvakanyanya kuburikidza nekugara wakabatanidzwa nechitsime sezvaunosunungura. Cherechedza kuti mune maitiro akawanda sei Kevin anoisa maoko ake murutivi rwechigaro kuti abatsire kuwedzera mapepa ake uye chifuva, pamwe nekubatanidza maoko ake nepfungwa yake. *
Kubva kuKevin: "Kubasa kwangu pachedu ndinowanzoita mutambo wekudzidzira pamuchinjikwa unosanganisira kubatanidza nekushanda nemasero emasikirwo nemasikirwo mumitambo yekurovedza - kusanganisira, chokwadi, kufamba kwemitemo yePilates - pamwe chete nePirates yangu yekuita. Mazuva matatu pavhiki Ndinoda kushandisa Wadhi Chair pakupedzisira kwekuita maitiro ekuzvidzivirira kuti ndigadzirise muviri wangu wepasi uye kuenzanisa. Heino basa rangu. "
* Sezvimwe nemamwe maPirate maekisiro emitambo yekushandisa, mirayiridzo iyi yepamusoro yePilates chairiti inofanirwa kutsigira tsika yePilates iyo inoziviswa nemirayiridzo kubva kumudzidzisi anonzi Pilates. Mirayiridzo, pamwe chete nemazano mashomanana ekutungamirira, mashoma - aireva kukuyeuchidza nezvekutsvaga uye fomu.
Ramba uchiyeuka kuti chigaro chePilates chine chidimbu chepakati chemagetsi. Ichi chimiro chemuviri muviri chinopfuurira mberi mune zvidzidzo zvepamusoro. Kana pane chero nguva iwe unonzwa usina kugadzikana, zvingava kuchenjera kutsika kana kuchinja basa racho.
Muviri Wekudzidzira Muviri: Akagara Double Leg Pumps paPirates Chair
Gara paChigaro chePirates mukati uye uise nzvimbo mbiri netsoka. Nzvimbo yekutanga yechando ndiyo Pilates V. Zvitsitsinho zviri pamwe uye zvigunwe zvishoma zvishoma. Fungisisa pane fomu yako nekuenzanisa.
Pump pedal up and down 10 times.
Nhungamiro yekutungamirira: Kuchengeta zvitsitsinho zvakasimudza zvinobatsira kubatanidza mikoko.
Zvadaro, zvakafanana nemakumbo.
Pakati Pemakumbo Makumbo - Parallel
Ita zvitsitsinho zvako, tsoka dzako dzichigadziriswa, pane paddle ye Pilates yako chigaro . Makumbo akafanana mune izvi. Ramba uchigara wakarurama uye pombi kubva mumoyo mako.
Pump pedal up and down 10 times.
Mutungamiri kumusoro: Kuchengeta makumbo akafanana kunobatsira kusimbisa mukati mahudyu. Usarega tsoka dzako dzikazununguka pamwe nekufamba.
Cherechedza kuti iyo nhatu-nheyo yakatevedzana inoratidzei kumira kwePilates migwagwa nemakumbo echikwata pachinoshandura .
Zvadaro, makumbo akafara.
Pamuviri Pamuviri Pumps - Mitsipa Yakawanda
Nezvizhe kumativi ePirates chairo bhetoro bar, makumbo netsoka zvishoma zvishoma.
Pump pedal up and down 10 times.
Bonus challenge: musati mabuda muchitsiko, dzokera kuPilates V uye zvigaro zvechitsinho uye musarudze gumbo rimwe chete. Rimwe gumbo rinotambanudzwa mberi. 5 rinodzoka gumbo rimwe nerimwe.
Kumira Rimwe Chete Pombi - Pamberi
Mira pamberi pechigaro chePirates chinotarisana nechechi. Isa gumbo rakarurama metatarsals [bhora] pachitsika uye isa maoko ako pamberi pako. Kana iri dambudziko guru, tambanudza maoko sezvakaratidzwa.
Svetera pasi pembera 10 kano uye dzokorora nerimwe rutsoka.
Zvadaro, Pamwe Chete Semapombi neCrossover
Gumbo Rega Yemigomo neCrossover
Enda kune rumwe rutivi rwechigaro chePirates uye utarise kurutivi rwechigaro. Mira kumutsoka wakarurama uye uyambuke rutsoka rworuboshwe uye uise rutsoka rwako rwakakwana pamakumbo. Mutsipa wako wakamira uri pakati nepakati pepaddle iyo yakasimuka.
Chengetedza gumbo rako rakataridzika uye uise pfupa nechepamusoro petsoka katatu. Famba-famba kune rumwe rutivi uye dzokorora nemakumbo akasiyana.
Bhuku Rega Yemapombi - Yakadzoka Rounded
Enda kumushure wechigaro chePirates uye utarise mberi kwechigaro. Zviuno zvinosvika kumucheto kumashure.
Isa gumbo rako rorudyi pamusoro pechigaro uye uise chidende chako pachitsiko. Rutsoka rucharamba ruchichinja.
Dzorera shure kwako uye uswededze kuburikidza nemadzimai ako uye usungirire kutsigira musana wako.
Isa maoko ako kune rumwe rutivi rwechigaro chechigaro.
Shingairira kudonha pasi pasi kanomwe, dzokorora nerimwe rutsoka.
Bhuku Rega Yemapombi - Kurutivi
Kunyange uri kumashure kwechigaro chePirates, shanduka kuitira kuti gumbo rako rokurudyi rive pedyo nechemberi kwechigaro chechigaro. Isa gumbo rako rorudyi pamusoro pechigaro uise chidenderedzwa chakanaka pamusoro pechipfuva. Mutsipa wakangoerekana wapera.
Zvombo zvakapetwa kana kutambanudzwa sezvakaratidzwa.
Dhinda pasi 10 nguva. Dzokorora kune rumwe rutivi.
Gumbo Rega Yemagetsi - Kneeling Front
Akanyura pamusoro pePirates chigaro chinotarisana nechechi.
Kuenzanisa pamabvi rimwe uchibatisisa maoko ako kudivi kana kumira nemaoko ako akaiswa mushure memusoro wako.
Gara chitsitsinho chetsoka yako paunenge uchifamba uchiita kuti uone kuti mapepa ako akabatanidzwa akatarisana mberi uye kunyange.
Zvombo zvakapetwa kana kutambanudzwa sezvakaratidzwa.
Dhinda pasi 10 nguva, dzokorora kune rumwe rutivi.
Chimwe Chete Pumps - Kneeling Side
Tora muviri wako wepamusoro wePirates chair kuitira kuti iwe utarisana nechemberi.
Khenekera kune rimwe gumbo, isa gumbo regumbo riri pedo kusvika kunebhora repamusoro pari. Gadzirisa rutsoka parutivi rwebhari.
Dhinda pasi 10 nguva. Dzokorora kune rumwe rutivi.
Zvombo zvakapetwa kana kutambanudzwa sezvakaratidzwa.
Pamberi peGomo Chikwata - Kudzoka Kudzoka
Mira wakatarisana nePilates chair.
Isa rutsoka rwako rworuboshwe pane pedal uye shandisa pedal kusvika pasi.
Isa rutsoka rwako rworudyi pachigaro chechigaro nezvigunwe zvakasungirirwa nechekure kwechigaro.
Dzorera shure kwako uye uise maoko ako kune rumwe rutivi rwechigaro. Tambanudza uremu hwako muhudyu wekurudyi uye simudza muviri wako wose munzvimbo iyi yakakomberedzwa kuitira kuti rutsoka rwako rworuboshwe uye pededalise kubva pasi.
Ita muviri wako muhutano kuitira kuti chidya chegumbo rako rokurudyi chifanane nechomukati.
Batisisa nzvimbo iyi uye pfupa rutsoka rworuboshwe kanomwe.
Iva nechokwadi chekuti mapepa ako anoramba ari squared uye kunyange munguva yekutama.
Pasira rutsoka rworuboshwe udzoke pasi, tora paddle pasi uye uchinje makumbo kuitira kuti gumbo rako rorudyi rive pamakumbo.
Isa gumbo rako roruboshwe kumusoro pachigaro uye dzokorora chiito kune rumwe rutivi.
Bonus Challenge: Ita basa rimwechete kunze kwekuti muviri wako wakarurama nemaoko mushure memusoro. Bvumira pedal kuti isimudze kusvikira chidya chichienzanisa nechomukati. Pump 10 nguva imwe neimwe.
Kuenda - Pamberi
Mira wakatarisana nechigaro chePirates uye nzvimbo yako rutsoka rworuboshwe pamusoro pechipfuva uye fambisa pedal kusvika pasi.
Isa rutsoka rwako rworudyi pamusoro (chigaro) chechigaro nemakumbo akaiswa nechokure nechokupedzisira chechigaro.
Nhumbi dzinogona kudarika kana kuparidzirwa sezvinoratidzwa.
Tanga kukurudzira nekuronga muviri wako wose nekubvumira gumbo rako rokurudyi kuti rikubatsire kubva panzvimbo yakatsika yemakumbo. Chengeta rutsoka rwako rworuboshwe zvakananga sezvo muviri wako wose unofamba uchikwira kumusoro uye pedal inouya yose kusvika panzvimbo iyo pasina kumira.
Iva nechokwadi chokuti mapepa ako anoramba ari squared uye akafanana sezvaunofambira mberi uye pasi.
Ita zvinodzokorora gumi uye dzokorora kune rumwe rutivi.
Nhungamiro Yekudzidzisa Chiremera chinofanira kugoverwa pakati pemakumbo maviri - kwete ose pamusana wepamberi. Usaita basa iri kunze kwekuti iwe wakasimba uye wakasimba.
Tinokutendai zvikuru kuna murairidzi wePirates uye mutungamiri wemusangano Kevin Bowen mukupa rutivi rwemuviri muviri wakadzika paPirates chair. Kevin's blog ndiThe Prime Male. Anogona kuwanika pane Facebook saizvozvowo.