Iyi inhengo yepamusoro yePirate mat routine. Inotarisa pamadziro emimba uyewo kutambanudza mushure, kumativi, pamuviri wepamberi, uye kumisasa. Kana iwe usina kumboita Pilates yakawanda kurovedza, ungada kutanga nePirates Beginner Exercises kana Quick Workout 1 . Zvose mbiri dzakanakisisa zvinosanganisira maitiro mashoma.
Iyi nhepfenyuro haifaniri kushambadza-up. Zvisinei, chero basa ripi neripi rinofanira kutanga nemamwe nguva yekugadzirisa uye nekugadzirisa kuwirirana. Iwe unogona kuongorora kutsvaga-kudzidzira maitiro asati utanga chiitiko ichi.
Takagadzirira kuenda? Nhanho imwe neimwe icharatidza maitiro uye inopa chibatanidziro kune zvizere zvekushandisa mazano ekufambisa. Sezvaunosvika pakuziva kurovedza muviri umwe chete unofanira kungotarisa danho-nhanho sechiyeuchidzo. Nokuda ikozvino, enda kune imwe yoga yega uye uidzidze zvakanaka, saka shandisa bhoja yako kumashure kuti udzoke kune izvi zvinotevera.
1 - Mazana
Iyi Pilates yakakurumbira inoshandiswa inowanzoshandiswa seine simba rinodziya-gadzirisa mimba. Sezvo zvichiitika pakutanga kwekudzidzira kwako, ungada kuchinja nekuchengeta makumbo akakwirira kana kupfugama namabvi nemashizha akafanana nechomukati.
2 - Single Straight Leg Stretch
Kunyange zvazvo inonzi kutambanudza, basa iri rinozara-pamadziro ekudzivirira mukati. Maoko ako anenge achikwevera rutsoka rwako kune iwe, asi iwe uri kushandisa yako abs uye usingazvibati iwe pachako nekubata gumbo.
3 - Criss Cross
Criss Cross inowedzera kuenderera kwepemusoro, zvichiita kuti pave nedambudziko rakawanda kune zvinyorwa mumashandi edu emimba.
4 - Swan neNeck Roll
Swan neNeck Roll ndeyekuwedzera kushandiswa basa. Zvakakosha kusanganisira kuwedzera maitiro eku Pilates maitiro ako. Vanobatsira kutarisa vazhinji vari mberi flexion exercises zvatinoita.
5 - Dhidziro Yakakosha Yakatsika
Fungira mumimba dzako, udzikise mapfupa ako pamwe chete, uye gara nemukatikati. Kaviri Yakananga Leg Lowers angangoda kukutorera kunze kwekufa. Izvozvo zvingaita sei? Mutsipa wako waizove uri pamubhedha, paizova nenzvimbo huru pakati pemakumbo ako, uye mutsipa wako waizove uchioma. Pane kudaro, yako abs iri pasi uye kufamba kwako kunodzorwa sezvaunoderedza uye uchisimudza.
6 - Rainbow
Unoita muraravheji kana kuti pasina kunze kwemasvikiro emashiripiti . Rainbow is a great exercise for toning the inner and outer thigh. Gara uchingururudzwa-zvose zvinouya kubva pamimba dzakasimba.
7 - Teaser ne One Leg
A teaser is fabulous core build builder. Inovaka simba, simba, kutonga, kuenzanisa, kufema, uye kuchena-zvinhu zvose zvatinoedza kuita muPirates. Teaser ne One Leg is a modified version. Kana uchinge waziva Teaser, ita Teaser nemakumbo maviri akawedzerwa.
8 - Kutinha Sebhora
Kuramba semabhora kunomutsa musana, kunoshanda zvakanyanya mimba uye kutinhira mukati memukatikati mukati memafungu uye kufema mumuviri. Iwe unogona kuongorora mazano eRalling Exercises usati watanga kupenya sebhola.
9 - Chibvumirano Chidiki Chengetedza
Ah, iyo yakatambanudzwa. Endai nekufema uye kure-kuunganidza simba pasi kuburikidza nemapfupa uye mumusoro wepamusoro.