Kuvhara pfuti bhizimusi ndiyo Pilates maitiro anozokubatsira iwe kutarisa yako abs zvakanaka. Zvinoda kubatana kwepfudzi, kumira kwepachivi uye zvizhinji zvemuviri kuti uite nzvimbo yepembe.
- Dzidzirai Kuoma: Iyo pike ndiyo inowanzoomera
- Nguva Yakakodzera: Inofanira kutora anenge maminitsi maviri kuti iite yakagadzirirwa.
Zvakatarisirwa zvePike paBercercise Ball
Iwe usati waita bhora pabhodhi rekushandisa, iwe unofanirwa kuchengeta nzvimbo yakanaka yeplanha pasi.
Kunyange zvazvo ichi chiitiko chinonakidza chakutamba nacho, chinoda simba uye kuenzanisa. Iwe unofanirwa kuve nechokwadi kuti unonzwa wakagadzikana kuita plank usati waenderera mberi uchiita pike pabhora rekushandisa.
Zvishandiso Zvinodiwa
Izvo chete zvigadziro zvaunoda iwe ibhola rekushandisa. Iwe unogona kuita basa iri pamba, paPilates studio kana paimba yekurovedza.
Nzira Yokuita Sei Pilates Pike
Tora nzvimbo yeplanha pabhora. Bhora rakamira pasi pechidya chako. Makumbo ako anotambanudzwa shure kwako. Mafudzi ako anotenderedzwa shure uye pasi, kure nemakanzwa ako.
Tora nguva kuti uwane nzvimbo yekugara yakasimba. Kungofanana nepuranga padenga, yako abs yakasimudzwa uye muviri wako uri murefu. Iwe unoda kuisa makumbo ako uye chigunzva, uchivakumbatira ku midline yako kuti ugadzikane.
Famba iwe mberi pamaoko ako kuitira kuti bhora iri pasi pemabvi ako kana kuti zvigaro zvemaoko ako. Iwe uchada kutamba neiyo iwe pachako kuti uwane nzvimbo yakarurama yekuenda kune pike.
Kufambira mberi mberi iwe unoenda yakakwirira pike yako ichave, asi iwewo uchange usinganyatsogadzikane saka shanda zvishoma nezvishoma.
Inhale.
Exhale: Pane imwe nzira inofara, inoyerera, shandisa mimba yako yepamuviri kuti ubudise chiuno chako muchikwata chechikwata (ona mufananidzo 1). Bhora richaputika pasi pemakumbo ako kuti rive pedyo nemakumbo ako.
Chengeta chifuva chako chakakura uye mapepa ako pasi kuitira kuti kune nzvimbo yakawanda pakati pemafudzi nenzeve.
Enda unononoka uye ona gari rako.
Zano: Usapfuurira mberi, iwe unogona kunamatira mberi. Bata pane yako abs.
- Inhale: Shandisa chirwere chemuviri kuti udzoke pane panda.
- Dzokorora pike 3 kusvika 6 nguva.
Mazano
- Kuomesa shini dzako kupinda bhora kunobatsira nekudzikama.
- Ita kuti bhora ndiro chiyero chakanaka kwauri . Usashandise bhora rinopfuura rekuita basa iri.
- Cherechedza kuti kufamba kwechikwata mumutambo uyu kunoratidzei kune chikamu chechipiri chePilates chinomira . Inodawo kubatana kwepfudzi, kubwinya kwepelvic uye kubata midline.
- Iwe unoda bhora rekodzero yakakodzera kana huwandu hukuru hwePilates yako yose maitiro?