Pilates Anoita Iwe Unogona Kuita muBhedha

6 Inofambisa Kukupa Iwe Up

Pilates maitiro ane nguva yakareba yekuitwa mumubhedha. Ichokwadi, vanhu vazhinji vanoona maitiro eJoseph Pilates ' maitiro uye zvigadzirwa mubasa raakange achibatsira kugadzirisa vamwe vasungwa paIsle of Man muWWI uye mauto akakuvadzwa mushure mehondo, zvizhinji zvatinoziva zvikaitika mukati nepamakamuri. Muhupenyu hwake hwose, Joseph Pilates akaramba achishushikana nehupenyu hwehupenyu uye kugadzirisa zvimwe zvebasa rake uye iye akave nemvumo yezvakagadzirirwa zvake pamubhedha-a V chinyorwa.

Joseph Pilates 'nzira, Contrology sezvaakadanidza, inogona kutora vanhu yose kuenda kunzvimbo dzakakwirira zvepfungwa saka Pilates yakashandisa zvisingagoni kuitwa mumubhedha, asi mazhinji emitemo yezvidzidzo anogona. Murayiridzi Siri Galliano akashandura aya matanhatu anozivikanwa naPilates mat maitiro kune avo vanoda kana vanoda kumira mumubhedha.

Aya maitiro haasi mitsara yemhando ipi neipi uye avo vane mararamiro ehutano vanofanira kukurukura zvirongwa zvekuvhima nevanorapi vehutano. Vatsangadzi vachadawo kuzvidzidzira nePirate mazano uye kufamba kwemashoko echokwadi .

Aya maitiro haasi akawandisa kana akareba kana akawanda kupfuura muviri wako. Zviduku, maitiro epamuviri anogona kuitwa kune anorwara kana kukuvadzwa, kana kuzvinyaradza. Zvaita zvakasimba, zvinomutsa kupararira kwako uye chirwere chetsitsi mushure mekurara kwenguva refu usiku .

Kupisa

Tanga nekufema zvakanaka.

1. Pamberi pako, tambanudza maoko ako nemakumbo, musana wako uye mutsipa, uye tora kutora kufema kwako.
2. Nyatsoongorora muviri wako kuti unzwe mararamiro ayo. Inzwa kuti mbabvu dzinowedzera kumativi apo iwe unowedzera, uchiverenga zvishoma nezvishoma kwemaminitsi mashanu kusvika mapapu ako azere.
3. Itai zvakafanana, kuvhara mbabvu uye kuvhomora mimba mukati, kuvhara kunze kwemhepo yose.
4. Dzokorora iyi mapfumbamwe dzimwe nguva.

Pilates Tendon Yakadzika Kuita Basa Rinoshandiswa Kumubhedha

Tsika inotambanudza inowanzoitwa paPirates reformer. Izvi zvinoshandura iyo kuti ishandiswe mubhedha.

1. Ita zvitsitsinho zvako pamwe chete uye sunga zvitsitsinho paunotambanudza zvigunwe zvako kumusoro wako kwemaminitsi matatu.
2. Zvino tora zvigunwe kubva kwauri.
3. Dzokorora makumi mapfumbamwe dzimwe nguva.

Pilates Double Leg Leg Exercise Exercise Yakagadzirirwa Kumubhedha

Mhemberero yakadzika kaviri ndeyomutambo wepakati unoshandisa mimba, ichibva kumusana weimba.

1. Uya nemabvi maviri mubhokisi rako uye ubatisise pamakumbo ako, kutambanudzira pasi yako pasi.
2. Ita chinzvimbo chemazuva gumi, kurema kufema, kuvhomora mudumbu pane exhale kuti kuisa muviri mukati memukati uye kusunungura gasi kubva mumatumbo.

Pilates Muteja Wechimwe Chete Bhuku Rinoshandiswa Pakutora

Denderedzwa imwe yemakumbo inopikisa simba rako rekugadzikana uye kugadzikana kwepadvic. Iyo inosimbisawo quads nemagetsi uye inosimudzira hutano hwakanaka huputi.

1. Simudza gumbo rako rokurudyi zvakananga. Kana uchikwanisa, tora zvigunwe nemaoko maviri. Kana iwe usingakwanisi kubata zvigunwe zvako, tora pamhuru yako kana chidzitiro uye usvike chitsitsinho chako padenga.
2. Lengedze gumbo roruboshwe kubva kwauri.
3. Tora iyi nzvimbo yekutora mweya gumi.
4. Tambanudza maoko ako, uye isa maoko ako nemaoko akareba nemativi ako.
5. Ita minda gumi shoma munharaunda imwe neimwe nemakumbo ako akareba kuti unyatsobatanidza kubatana kwechiuno.
6. Dzokorora kune rumwe rutivi.

Chipfevic Simbisa Kuedza

Kusimudza kwepachiviki chimwe chiitiko chinowanzoitwa pachinoshandura.

1. Bhudza mabvi ako uye uise tsoka dzako pamubhedha uri pamubhedha uri kure.
2. Tora mapepa ako kumakiti ako, fanya makoko ako, uye simudza muviri wako wezasi kuti uverenge maminitsi mashanu.
3. Zvishoma nezvishoma udzokere shure pasi kune nhamba yemasekondi mashanu, kuisa mupfini mumatiti.
4. Dzokorora zvipfumbamwe.

Hip Kuvhura Kuedza Kudzidzira

Ichi chiito chekuvhura-chivharo chinogona kudanwa kuti frog.

• Uyai nemakumbo etsoka dzenyu pamwe chete pedyo nemhuto enyu sezvaunokwanisa, uye rega mabvi ako azarurike.
• Zorora apo unofema zvikuru.

Siri Galliano ave achidzidzisa Pilates kwemakumi emakore. Akanga akazivikanwa semudzidzisi wePirates naRomana Kryzanowska . Anofamba-famba munyika yose uye nyika kudzidzisa vadzidzisi. Siri ndiye nheyo yeBig Bear Pilates Festival uye anochengeta Pirates studio muBig Bear, California.