Pilates Flat Abdominals Series

Pirates zvose zvine simba guru . Kubatsirwa kwemasimba emunharaunda kunopfuurira mberi kwepamuviri kumapfupa, asi iyo yakagadzikana zvibereko zvekuita maPirates maitiro anobatsira kuita kuti Pilates ive yakakurumbira sezvairi.

1 - Mharidzo uye Kusuruvara

Chakavanzika chekutora ABS rakakwana ndechokuita maitiro zvakakodzera . Izvozvo zvinoreva kuti mimba dzinofanira kunyanya kudhonza mukati. Hazvibvumirwi kubhururuka uye zviputi mberi. Kana izvozvo zvichiitika, rectus abdominis, mutsara wekunze wemakumbo emimba, iri kupfupika uye kubatana. Izvi zvinogona kuita kuti mutsara uwedzere, asi hauzogadziri kukura kwakanaka, simba guru, kana denga rakaputika (zvinogadzirisa zvinyorwa!). The abs flat inobva kumvura yakadzika yemakumbo , yakaenzana nehurefu uye hupamhi hwepona.

Ngatitange!

Kushamwaridzana: Chimwe chezvikwereti zvekuita maitiro ekudzivirira pamuviri zvinobudirira kunopisa. Kana usina kutonhora zvakare, sarudza zvisungo zviviri kubva kuWarm Up Folder.

Dzokera pane danho-nhanho yekutanga yekuzadza-pamadziro ekudzivirira pamuviri, IWezana.

2 - Pilates Flat Abs Exercise - Mazana

Mazana ndiwo Pilates mat maitiro. Imazana inoda kuti tishandise mweya nekufambisa, uye ivai nesimba uye munyasha panguva imwechete.

1) Nhema pamusana wako nemabvi ako akadzikamisa uye shini dzinofanana nechepasi. Nokuti ikozvino, isa maoko ako kumashure pamabvi ako.

Inhale kutanga.

2) Exhale: Isai chinja chako pasi uye chengetedza chikamu chako chepamusoro kubva pasi. Chengeta mapepa akabatanidzwa kumashure. Iko kutarisa kuri pasi mukati memaawa asina .

Gara pano uye inhale.

3) Exhale: Panguva imwe chete, shandisai abs, uye wedzerai makumbo nemaoko kumadziro pamberi penyu.
Maoko ako anotambanudza kunze asi akadzika, mashoma masendimita kubva pasi.
Makumbo ako anofanira kunge akadzika sezvaunogona kuenda kunze kwekudedera, uye pasina musana wako wepamusoro uchikwira kubva pamate.

4) Kufema kwechinguva shomanana uye kufema kwemafuro (kufanana nekunyorova mukati nekunze) kuenda pamwe nekudzora kwepamusoro uye kwepamusoro kupomha kwemaoko.
Ichi chinhu chiduku chekupemha - iva nechokwadi chekuchengeta mafudzi ako akasununguka.

5) Kupedzisa: Chengetedza musana wako wemakumbo sezvaunoisa mabvi mukati mako. Bata mabvi ako, uye bvumira kumusoro kwepamusoro uye musoro wako kuti upinde, sequentially, kudzokera pasi. Tora kufema kwakadzika mukati nekunze.

Nokuda kwemamwe mirayiridzo, kugadziriswa, uye hukama hunoenderana kune zana .

3 - Flat Abs neR Roll Up

Iko bhuku rinonyatsozivikanwa senheyo yekutanga yePilates flat abs effect, pakati pezvimwe zvikomborero.

1) Nyarara pasi pamusana wako, maoko akatambanudzirwa pamusoro pemisoro yako, akatasva pasi.

2) Inhale: Siya mapepa ako pasi uye sopapula yako yakagadzika mushure mako sezvaunounza maoko ako kumusoro, dhonza chidumbu chako uye utange kuvhara muviri wako kumusoro.

3) Exhale: Ramba uchikwira pasi uchiita seunowedzera huwandu hwebusi uye unosvika maoko ako mberi, akafanana nemakumbo ako.

4) Inhale: Tanga nekwakadzika kwakadzika mukati mebusi rezasi kuti utange kudzoka zvakare.

5) Exhale: Ramba uchiderera pasi, rimwe vertebrae panguva.

Dzokorora kusvika kanomwe.

Nokuda kwekunyatsotsanangurirwa mirayiridzo uye hunoenderana zvakananga enda kumupumburu .

4 - Single Straight Leg Stretch - Abs Abs Exercise

Imwe makumbo makumbo akaoma ndeyePilates mathizimisi inoshandiswa iyo inoshandisa kutsungirira mumimba uye inotambanudza musana wemakumbo.
(Icho chiito chakasiyana-siyana kupfuura gumbo rimwe chete .)

1) Tanga kurara pamubhedha nemakumbo zvakananga kusvika padenga. Misoro uye zvitsitsinho zviri pamwe chete muPirates , zvakatenderera zvishoma kubva muchiuno.

2) Wedzera musana wako, wedhonza mumimba dzako, uye chengetedza muviri wako wepamusoro kubva pamat. Idzo mazano emapfudzi emafudzi anobata mathi.

3) Nyora chidzitiro, kana pasi pemabvi kana iwe uine hamstrings yakasimba, uye tambanudza rimwe gumbo kunze kwema angle 45 degree.

Ruramisa chikamu chegumbo rakatambanudzwa kuitira kuti basa racho rive rakaoma. Iyo yakaderera gumbo, zvakaoma mimba dzinofanira kushanda kuti dzirambe dzichienderana.

4) Inhale uye udonhedze gumbo rako kune iwe, urikudzingira kaviri, kuwedzera kutambanudza kwako nguva imwe neimwe.

Shandura makumbo.

5) Itai uye musvitse mutsipa wenyu kumeso enyu, muchikudzingai kaviri, muchiwedzera kutambanudza kwenyu nguva imwe neimwe.

Shandura makumbo.

Dzokorora imwe neimwe yakagadzirwa 6 kusvika ku10 nguva.

Kuti uwane mamwe mirayiridzo, kugadziriswa, uye hunoenderana zvakananga enda kune: musaro mumwe chete wakarurama wakatambanudzwa .

5 - Sarudza Mutsara

Zvakakosha kuenzanisa mararamiro ako nemaitiro anoshandisa zvinopesana nemisungo. The flat abs series inoshandisa musana uye pasina kubhururuka, iri mberi. Iye zvino inguva yakava nguva yakanaka yekusarudza kuwedzerwa muviri kana maviri.
Zvimwe zvisarudzo zvakanaka: kushambira kana kurohwa

6 - Pilates Flat Abs neCriss Cross

Muchinjikwa weCriss unonyanya kukoshesa pane zvinyorwa. Izvozvo zvinobatsira postural stabilization, asi zvinowanzobatanidzwa mukukanda uye kutenderera kwemutsana. Chimwe chezvikomborero zvikuru zvekushanda zvinyorwa ndezvekuti dzinobatsira kutsanangura chiuno.

1. Nhema pamusana wako mune zvematongerwo enyika , inopenya-yakafanana nechomukati.
   
   
2. Isa maoko ako mushure memusoro wako, uchitsigira nheyo yedhehenya, zvidzitiro zvakakura.
   
   
3. Kusiya mapepa munzvimbo isina kwaakarerekera (isina kutorwa kana kuti hyper-yakaparadzirwa), nyora mimba uye kuvhara chiganda uye kufanirwa kubva pamate.
   
   Inhale
   
   
4. Exhale: Wedzera rutsoka rwako rworuboshwe kunze zvakananga pa-45 degree angle.
   Chengetedza mapapiro ako akavharika uye chifuyo chizaruka sezvaunoshandura torso yako kuitira kuti ruboshwe rwako rwunosvika kune bheji rako rorudyi.
   
   
5. Inhale: Shandura makumbo, kuunza trunk yako kuburikidza nepakati.
   
   
6. Exhale: Wedzera gumbo rako rorudyi, uye shandura muviri wako wepamusoro kumabvi ako kuruboshwe.

Kudzokorora: Tanga ne 6 uye shandisa nzira yako kusvika 10.

Zano: Unofanirwa kuchengeta gara rakasimba, risina zvematongerwo enyika apo iwe unotenderera musana. Kwete, kubvongodza, kana kubvongodza chinyorwa!
Kuti uwane mamwe mirayiridzo, kugadziriswa, uye zvakakoshesa zvinosvika kune criss cross

7 - Abs Flat (Flat Flat with Double) Yakarurama Lowers

Dzoka rakananga rutsoka runotsika runobatsira zvikuru pakushanda zvose zviri kumusoro nepamusoro pemadzimai. Kunze kwekuti iwe unozviita nenzira yakarurama, iyi ndiyo simba rakakosha rakasimba uye rakaputika ab builder.

Tevedzera izvi zvishoma nezvishoma mirayiridzo uye dzidza kuchengetedza musana wako apo iwe unowana basa guru rekudzivirira pamuviri.

1) Gadzirira: Rara pamusana wako nemakumbo ako zvakananga kumucheto.
Isa maoko ako mushure memusoro wako, uchengete mabote ako akavharika uye chifuyo chizaruka.
2) Inhale
Exhale: Bvisa mimba dzako pasi. Rega kuenderera mberi uku kudzvinyirira shure kwako pasi. Panguva imwe chete, chengetedza chikamu chako chepamusoro kubva pasi.

3) Inhale: Mimba yako yemimba inodonhedzwa mukati, uye pasi rako rezasi rinomanikidzwa kuti riite. Deredzai makumbo enyu, muchifunga kuwedzeredza panguva imwe chete.

Tora makumbo ako zvakaderera sezvaunokwanisa nekugadzirisa uye kurongeka kwakanaka. Usatendera musana wako kubuda kubva pamat. Shandisa yako yepamusoro kuti uchengetedze chifukidzo, uye usaedza kuzvisimudzira nekukwevera pamusoro wako nemutsipa nemaoko ako nemaoko!

4) Exhale: Nekutonga, wedzerai zvakanyanya kana uchidzoka makumbo akamira.

Dzokorora basa racho kusvika kune makumi matanhatu.

Kuti uwane mamwe mirayiridzo, kugadziriswa, uye hunoenderana zvakananga enda kuviri kaviri yakatsika pasi / kusimudza