Purogiramu Yakapfurikidza Maitiro paMat

Pasi pane rondedzero yekutsvakurudza kwePirate maitiro anoshandiswa kubva kuClassates mat sequence . Chiito chega chega chinoratidzwa nechinyanya kukosha "chiyeuchidzo" mirayiridzo uye inoshamwaridzana nemirayiridzo yakazara, iyo inosanganisira mafemu ekufema.

Purogiramu yakanyanyisa maitiro anoshandiswa kuti iitwe mumamiriro ezvinhu ezvidzidzo zvakasiyana -siyana zvinoshanda pamwechete kuti zvive nekushanda kwakanaka, kwakasimba. Iwe usati wawedzera maitiro ekufambisa kune zvaunogara uchiita, unofanirwa kuva nemurairo wekutanga uye wepakati maitiro.

Corkscrew

Nhema pamusana wako, chengetedza kumashure kwemaoko uchipinda mumakumbo uye upfuurire kumusoro kwako. Misoro iri pamusoro pechiso chenyu. Tora torsi yakadzika kuti utore makumbo nemaguno kurudyi (gara wakasimba mumuviri wako wepamusoro). Ramba pasi apo iwe unoderera uye uchitenderera makumbo ako kumativi kuruboshwe, uchitora mahudyu apo uchikwira kuruboshwe. 3 Anodzokera kumativi ose.

Corkscrew inotevera gumbo rakagadzika dombo uye inoteverwa neona .

Zvimwe

Swan Dive

Shingairira kusvika muhombe . Chengetedza kuwedzera kwakakwana kwepamusoro apo iwe unowedzera maoko pamusoro. Chengetedza chimiro chako sezvaunoita dombo mberi uye kudzoka murefu arc. Shandisa simba rekufema kwako uye kutora kubva pamimba yemimba kuti uende. 6 Reps.

Swan dive yakafanirwa nekuona uye yakateverwa ne rimwe gumbo rakateyiwa .

Zvimwe

Neck Pull

Tanga pamusana wako, maoko shure kwetsoka, makumbo chiuno kure kure, tsoka dzinoshanduka. Mavhiri anoramba akazaruka sezvaunenge uchidzikamisa. Curl pamusoro pemakumbo ako. Ununura musana wako kusvikira iwe wakarurama. Hinge back - flat back back. Tanga pachitsipa chepasi kuti udzike pasi. 3 Tinodzoka Tinewo mazano pamusoro pemutsipa wemutsipa kubva kuna Pilates master vadzidzisi.

Tsvina inokonzera inotangira nepamakumbo makumbo maviri uye inoteverwa nekasi.

Zvimwe

Chigero

Pamberi pako, sunga mahudyu ako kubva pamakumbo, makumbo pamwe chete uye yakananga. Tsigirai mapirasi nemaoko akaomeswa. Vhura mahudyu ako kuitira kuti uve nemuganhu wakareba kubva pamapfudzi kubva kumakumbo. (Icho chisingatauriri nechepakati uye hip extension iyo inoita izvi zvakanyatsoshanda). Sveta makumbo pamwe nekusimbisa zvakanyanya pakuzarura chiuno chegumbo rezasi sezvinenge uchiuya nemakumbo kumusoro kune iwe. 6 Reps.

Miseve inotangira nemutsipa wemutsipa uye inoteverwa nebhazikoro.

Zvimwe

Bhasikoro

Pamberi pako, sunga mahudyu ako kubva pamate uye usitsigire nemaoko akabatanidzwa. Vhura mahudyu ako kuitira kuti uve nemuganhu wakareba kubva pamapfudzi kubva kumakumbo. (Icho chisingatauriri nechepakati uye hip extension iyo inoita izvi zvakanyatsoshanda). Gadzira makumbo zvakananga nekusimbisa zvakanyanya pakuzarura chiuno chegumbo rezasi sezvinenge uchiuya nemakumbo ekumusoro kune iwe. Bhenza bheji rapasi kuti utange bhasikoro makumbo. Zvakanaka, zvigunwe zvegumbo riri pasi zvinosunga mathi. 6 Reps.

Bhasikoro inotangira shisi uye inoteverwa nebhiriji refudzi.

Zvimwe

Akabatisa Bhuku Rakabaya

Pamberi pako, maoko akajeka pamativi. Makumbo akadzikamisa, tsoka dzakaputika pasi. Shingairira zvakananga kumusoro kusvika pafudzi bhiriji nzvimbo (kwete kubvongodza). Maoko anokwanisa kutsigira pelvis. Wedzera gumbo rimwe, zvigunwe zvishoma zvichitaura. Kika gumbo kusvikira kune 90 degrees uye dzoka kune imwe nzvimbo yakareba. 3 Anodzoka gumbo rimwe nerimwe.

Bhiri bhiri rinotungamirirwa nebhazikoro uye rinoteverwa nekupona kwerwonzi .

Zvimwe

Jack Knife

Tanga pamusana. Rambai makumbo pamwe chete. Misoro iri pamusoro pechiso chenyu. Jack ivhare makumbo zvakadai sekuisa zvigunwe padenga. Huchi dzinowedzera uye uremu huri pasi pebhandi refudzi uye pamashure ezvombo. Misungo inogona kudzoka shure apo iwe unotsika pasi.

Jack jeni inotangira nekunze kwepasera uye inoteverwa nerutivi rwakakoromoka.

Zvimwe

Hip Twist

Akagara nehondo yakananga mushure mako, zvigadziko pamatanda, zvigunwe kubva. Uya nemabvi mubhokisi uye owedzera makumbo kumusoro, zvigunwe zvakatsanangurwa. Deredza dumbo pamakumbo, uchidzichengetedza pamwe, kurudyi uye pasi kunopoteredza kuruboshwe uye kumusoro. Yakasimbiswa kumusoro kwechiedza. 3 Anodzokera kumativi ose.

Hip twist inotangira teaser uye inoteverwa nekushambira .

Kneeling Side Kick

Uchitsemuka, isa ruoko rumwe pasi pasi zvakananga kune rumwe rutivi. Rumwe rutivi ruri shure kwe musoro. Wedzera rutsoka rwepamusoro kune rumwe rutivi. Kika mheto yepamusoro kusvika mberi uye uikuturire kumashure. Iyo torsi inoramba yakasimba. 4 Anodzoka gumbo rimwe nerimwe.

Kneeling side kick kunotangira gumbo rinodzokera shure uye rinoteverwa nechemberi.

Side Bend

Gara nemakumbo akaiswa pasi. Nhanho dzepamusoro pamberi pezasi pasi petsoka. Kutsigira ruoko zvakananga nemichindwe pamat.

Dzvinyirira kumusoro kuitira kuti iwe uri munzira yakareba yakatsigirwa pamakumbo ako nekusimbisa ruoko. Hips uye mapepa zvinowanikwa pasi. Tambanudza ruoko rukuru kumusoro uye tambanudza mbabvu kumusoro uchiita arc yemuviri. Dzorera ruoko kuruboshwe. Dzokera kunotangira nzvimbo. 3 Anodzokera kumativi ose.

Chikomba chepakati chakatangira kupfugama kumativi akatevedzwa uye kuteverwa neboomerang.

Boomerang

Akagara muC-rheve nemakumbo zvakananga, rimwe pamusoro peimwe. Dzorera zvakare kutora makumbo pamusoro, shandura makumbo.

Tora kusvika teaser. Tora teaser, tsvaira maoko kumashure, kuisa maoko uye kutambanudza. Tora makumbo pasi, uuye nemaoko kumativi ose mberi. Tambanudza pamusoro pepamberi. Tanga rugwaro shure. 6 Reps.

Boomerang inotungamirirwa nechepamusoro bend uye inoteverwa nechisimbiso .

Zvimwe

Crab

Tanga ugere mukati mechidzitiro chakakomberedzwa nemakumbo ako akayambuka pamakumbo, tsoka kubva pasi uye uchitungamirirwa nemaoko ako. Gara wakakomberedzwa uye udzokere kumucheto webhande rako rebandu. Shandura tsoka dzako. Ramba mberi, nekutonga, pamusoro wako. Tora mutsipa werufu wakatambanudza pano. 6 Reps.

Chirabhu chinotangira chisimbiso uye chinoteverwa nekutinhira.

Zvimwe

Rocking

Pane dumbu rako, uchichengeta makumbo ako seanopindirana sezvaunogona, bfugama namabvi uye usvike kumashure uye ubate maziso ako. Mucherechedzo wako uchava murefu wakareba. Gadzira zvanza nemaoko ako. Shandisa chiito ichocho uye kufema kwako kuti ugadzire kufamba kwekufamba. 6 Reps.

Kudengenyeka kunotangira nharo uye kunoteverwa nekudzivirira kutarisana.

Zvimwe

Kudzora Kuenzanisa

Tanga pamusana wako, makumbo zvakananga uye pasi. Rambai makumbo pamwe chete. Dendererai maoko mushure uye munharaunda kuti munzwisise tsoka.
Vhura hip yako kuti uwedzere gumbo rimwe kusvika padenga. Shandura makumbo. 6 Reps.

Kudzora kuenzanisa kunotangira nekugweda uye kuteverwa nekusimudza .