Yakapiwa neAlisa Wyatt
Izvozvo zvinonzi Rowings zviri pakati pepakati Pilates reformer exercises . Kune maitiro matanhatu ekurovedza muClassical rowings sequence. Pasi apa pane mirayiridzo yekutanga maitiro ekudzidzira. Rowings 1 uye 2 inoitwa nemakumbo apasi pakati pemapfudzi emafudzi. Zvechokwadi, mitsetse yacho inowanzoitwa mumugariro wePillates yose yekuchinja maitiro .
Isu tine ropafadzo yekuve nemifananidzo uye kurayiridza mirayiridzo yemakwikwi anobva kuna Pilates murairidzi Alisa Wyatt. Alisa anozivikanwa zvikuru naParamates murayiridzi uye muvambi wePilatesology.com. Kubva kuAlisa: Nhepfenyuro yekutsvaga ndeyekubatanidza nepamusoro pako uye kuisa simba kubva pachigadziko chako muchiuno chako uye kunze kwemaoko ako. Maoko acho akasimba sehutano hwako kukati yako kuitira kuti iwe uwedzere kuwedzera nekukomberedza musana wako nesimba, zviri nani iwe uchafamba. Zvose zvinoshandisa 1 chitubu.
Izvi zvinoratidzirwa nenzira inokubvumira kuti uone kubuda kwezviito.
Pilates Reformer Kuronga 1 - MuSternum - Step 1
Gara wakarurama. Bata zvinyorwa sezvamungaita mapepa maviri, zvigunwe pamwe chete, zvikwiriso zvakasimudzwa pahupamhi hwepfudzi.
Kuronga 1 - Nhanho 2
Kushandisa mimba yako, chigaro, uye nechepamusoro kumapendero ekudzoka shure sekunge uri kutema chikepe, maoko mu sternum. Mutsika wako wezasi uchanyatsofanana neka C C. Cherechedza kuti iyo muviri wako unofambisa ngoro, maoko ako anochinja zvishoma.
Kuronga 1 - Nhano 3
Tora mutumbi uchiripo uye usvinudze maoko kubva kune zvishoma zvakanyanya kudarika gorosi.
Kuronga 1 - Nhanho 4
Uchishandisa simba remukati wako uye chigaro, chengetedza muviri wako uye shingairira maoko kumashure. Iyo motokari inofamba ichienda mberi kusvika maoko achigona kudzokera shure.
Cherechedza kuti kusununguka uku kwakasiyana kunoda kubatanidza kwakadzama kusvika mukati mako uye kunogona kutora mitoo yakawanda yekuita.
Kuronga 1 - Nhanho 5
Apo maoko nemotokari zvave zvichifamba zvakanyanya, zvinotanga kufambisa mberi, kutungamira kumabvi, nguva dzose zvichidzora mudumbu kubva pamabviko sezvo maoko achidzoka uye achiungana pamwe seri kwechigaro.
Kuronga 1 - Nhanho 6
Ramba uchikwevera mudumbu kusvika muC-curve kusimudza maoko kusvika padenga, uchizarura chifuva nemapfudzi. Isai maoko kuti mubatsire kusimudza (kana mudzidzisi ane ruzivo anogonawo kubatsira).
Kuronga 1 - Nhanho 7
Nekutonga, svinura maoko uye uite denderedzwa kune yakakwirira uye yakakura sezvo mapfudzi akanyatsobvumirwa, asingatongorasikirwi nenyaya ye abs .
Kuronga 1 - Nhanho 8
Pedzisa kusvika kusvika kumakumbo.
Dzokera kunotangira nzvimbo.
Dzokorora basa racho kaviri zvakare.
Pfuurira kuRowing 2.
Pilates Reformer Rowing 2 - 90 Degrees - Step 1
Gara wakarurama, zvikwata zvakakotama pa 90 degree angle, mapalms anotarisana newe.
Kuronga 2- Nhano 2
Kuchengetedza musana wakakwana zvakakwana uye wakananga, kubatana muchikamu chimwe kubva muchiuno. Iyo yakatarisa inobva paukwanisi hwako hwekudzora chikamu ichi uchichengetedza musana wemvura kwenguva refu.
Kuronga 2- Nhano 3
Sezvaunotanga kubata mberi zvakare, svetedza zvimiti kuti utarise pasi uye usvike nemaoko panguva imwe chete uye mberi uchienda kumagumo ekupedzisira echinoshandura. Kuzosvika kwemaoko kunotangira muzasi.
Kuronga 2- Chitsauko 4
Bend mberi mberi sezvo maoko achienderera mberi kusvika mberi uye achidzika pamwe chete nemotokari.
Kuronga 2- Nhanho 5
Ramba uchisimudza mudumbu kubva pamahudyu sezvo maoko achidzoka kuzosangana pachigaro chako.
Kuronga 2- Nhanho 6
Ramba uchingopinda muC-curve kuti usimudze maoko kumatenga, uzarura chifuva nemapfudzi. Isai maoko kuti mubatsire kusimudza (kana mudzidzisi ane ruzivo anogonawo kubatsira).
Kuronga 2- Chitsauko 7
Nekudzivirira, svinura maoko uye uite sedenderedzwa kune yakakwirira uye yakakura sezvo mapepa achibvumira zvinyararire.
Kuronga 2- Chitsauko 8
Pedzisa kusvika kusvika kumakumbo.
Dzokera kunotangira nzvimbo.
Dzokorora basa racho kaviri zvakare.
Pfuurira ku Pilates Reformer Rowings 3 ne4
kana Rowings 5 - 6 (kuveura uye kubata)
Notes uye Links
Vakawanda vanotenda kumudzidzisi wedu anonzi Alisa Wyatt. Alisa ndiye mubatanidzwa wePilatesology.com, achibhadhara Pirates zvidzidzo paIndaneti. Iyewo anozivikanwa zvikuru Pirates murayiridzi uyo akabudisa maPirates mana maDhiyabhorosi: Kutanga, Intermediate, uye Advanced Pilates Workout uye Pilates for Men
ona mhinduro:
Pamberi Pedates DVD
Kudzokorora: Pakati pePirates DVD
Alisa Wyatt inowanikwawo mumirayiridzo yePilates mat exercises neck neck and Notes kubva kuMasters paPilates mitsipa yakakonzera ave mupiro unokosha pano.