Paunofunga nezvekushanda kunze, Pilates angasave ari pamusoro pezvenyu, asi zvichida zvinofanira. Kudhindisa chikwata chako chemukati kana zvigadzirwa zvinoshandiswa kuita basa kunzvimbo yepacheni zviri nyore kupfuura iwe unofunga.
Tora pfungwa dzako kubva mumatara uye edza izvi zvina zviri kufamba nekukurumidza uye zviri nyore 10-15 maminitsi akaputika iwe unogona kuita chero kupi uko pane bhenji repaki. Tora dzimwe mbatya dzinenge dziri nyore kupinda mukati, uye iwe unogona chaizvo kuchengetedza shangu dzako nokuti izvi zvinofamba. Mabasa aya ega ega ane sarudzo yakasarudzwa yepaki yekuwedzera migumisiro uye kushandisa zvakanakisisa nzvimbo yako.
1 - Pilates Jump & Jack muPark
Unotenda kana kwete, kutumbuka jacks kwaidiwa naVaPirates uye iwe unogona kushamwaridzana navo zvakare. Heino imwe yemafambi angu-kuchinja Jump & Jack.
Ita chikamu chekumhanya muzvikamu zviviri. Verenga rimwe chete, uye kuverenga mbiri iri pasi.
Iye zvino ita jack chikamu mune dzimwe mbiri mbiri. Ichi chikamu ndechekusvetuka mberi uye kumashure nechinangwa chechiuno. Sezvaunenge uchiita mberi, svetera maoko kuti ubate marefu. Zvino udzipedze kuti vadzokere shure. Heino mhedziso yekuongororwa:
- Nhamba 1: Isa maoko pamusoro - makumbo akafara.
- Nhamba 2: Isa maoko pasi - makumbo pamwechete
- Nhamba yechitatu: Jack mberi - makumbo pamwe chete - maoko ekubatanidza kumusoro pamberi
- Nhamba yechina: Jack kumashure - makumbo pamwechete - maoko akadzoka.
Edzai izvi kusvikira maziva mararamiro uye ozotanga kuisa.
Dzokorora 15 - 25 nguva.
Park Option
Tsvaga pasi rakadzika kuti uite chikamu che "Jack" kana mberi / shure kwekufamba.
Iyo yakazaruka chikamu chakavhara kana zvinhu zviviri zvakatanga kuitika panzvimbo yakadzika. Nhamba yechitatu kana kuti "jack" chikamu chinovhara pachigadziro uye chinodzoka zvakare kuChite 4.
Iwe Unofanirwa Kuchinja Kuramba Jako?
Jumping Jacks kukupa dambudziko? Hapana dambudziko. Ita ichi kufamba uchishandisa maoko chete uye rega muviri wakaderera ugare uripo. Iwe ucharamba uchidziya uye utora kupararira kwako kupomha pasina kusangana kwekugadzirisa uye nguva yekugadzirisa iwe.
2 - Pilates Vanhu Vanoshandisa Ups Too
Pilates Push Up Series
Push ups? Tarisa izvozvo. Pilates ine avowo. Isu tinoita avo vane mimwe mitemo.
- Nhanho 1: Mirai marefu akareba kusvika kumusoro.
- Nhanho 2: Dzorera pasi uye famba mawoko panhokwe.
- Danho 3: Tora 5 triceps kusimudza.
- Nhanho yechina: Simbura chiuno chako uye famba maoko udzoke kumakumbo usati wanyura kuti uende.
- Dzokorora kaviri kune imwe yePush Ups.
Park Option
Shandisa bhenekeri sechinhu chako chepamusoro. Pasira pasi woisa mavoko maviri pamaoko. Famba tsoka mbiri kumashure uye tora yako 5 Push Ups. Dhinda uchidzoka kubva pane yako yekupedzisira Push Up uye famba tsoka mbiri mukati kuti umire refu mushure mokudzokazve mamwe masero 3-4.
Iwe Unoda Kushandura Pilates Push Up?
Hapana dambudziko. Kungosvetuka Push Ups kubata nzvimbo yePlank nokuda kwema 3-5 mweya. Tora zororo uye dzokorora 2-3 dzimwe nguva.
3 - Pilates Side Planks muPark
Pilates Side Plank Series
- Nhanho 1: Kubva pamire, fura pasi uye famba mavoko maviri kubva kune imwe yakananga.
- Nhanho 2: Kuratira kune rumwe rutivi nemakumbo zvakapetwa OR zvishoma zvishoma.
- Danho rechitatu: Kusvikira ruoko rwokusununguka uye pamusoro pokusimudza chiuno chako nechiuno zvakakwirira.
- Danho 4: Idzikisa ruoko rwako pamusoro pemakumbo uye udzikise chiuno chako pasi.
- Dzokorora ka5-8. Ita nepakakwana zvakakwana zvigadziro remapuranga usati washandura mativi.
Park Option
Shandisa bhenekeri sechinhu chako chekusimbisa. Tora plank yako pabhenaki nekuisa maoko pasi pakutanga uye kufamba netsoka mbiri kumashure. Taura kune rumwe rutivi uye dzokorora sepamusoro.
Iwe Unoda Kuchinja Pilates Side Plank?
Hapana dambudziko. Ita zvishoma netsoka imwe mberi kweumwe kune rubatsiro rwakakura. Tora Chikamu 1 kwema 3 - 5 kufema. Tora zororo uye dzokorora 2 - 3 dzimwe nguva.
4 - Pilates Standing Splits muPaki
Pilates Imire Splits
- Nhanho 1: Kubva pane imwe nzvimbo yakakosha nhanho imwe chete muchidzokera mumvura yakadzika.
- Danho 2: Simbisa gumbo rekumusoro uye chengetedza gumbo rinopinda rakadzika uye rakadzika.
- Danho 3: Uyai nemoto wenyu wakarurama uye muise maoko mushure memusoro wenyu.
- Nhanho yechina: Tora chikara chako sezvaunotambanudza rutsoka rwakananga nekurinhira.
- Famba nenzira inodzora zvishoma uye udzokezve 8-10 reps. Zvino shandura makumbo.
Park Options
- Sarudzo 1 - Mira shure kwebhendi kuti utsigire maoko ako kana uchida rubatsiro rwakawedzerwa kuwedzera.
- Chokusarudza 2 - Mira pamberi pebhenekeri uye uise gumbo rinotangira riri pabhenekeri rakadzika rakadzika asi risina simba-kuvaka.
Iwe Unofanirwa Kuchinja Matanho Akamira Here?
Kwose kwaunoita kubasa kwako, yeuka kuti chinangwa chePilates ndechekuvandudza zvinhu zvose zvehupenyu hwako mune imwe nzira. Shandisa muviri wako sechikwata nezvose zvinoshandisa zvikamu zvinoshanda pamwechete. Yeuka kusaisa pfungwa pane simba uye kutambanudza izvo zvinouya nyore nyore naPilates asi pamusoro pekutonga, kufungidzira uye kufema izvo zvose zvinobatsira zvePirates.