Teaser ndechimwe chezvidzidzo zvemuviri izvo zvinotiratidza kwatiri kana tiri kushanda yedu pasina munzira yakasiyana. Zvinoda kuwirirana uye kuenzanisa uye nokukurumidza kukubatsira iwe kusimbisa simba guru.
1 - Chimwe Chete Cheshuga - Pilates Mat Kudzidzira
Teaser yakaoma asi yakakosha. Iyo inokurumidza kuenda ku flat flat uye zvinonyanya kukosha, chinhu chikuru chekugadzira simba . Tsvaga teaser kuti uite dambudziko rako nekuenzanisa. Mishonga yakashanda inosanganisira abs, mushure mushure uye gluteus maximus pamabako.
Ramba uchiyeuka kuti Teaser inotarisirwa kuti iite zvakanaka, nekutonga. Ongorora maPirate yako mazano kuitira kuti unzwisise kukosha kwekutenderera.
Full Pilates teaser yakaoma, uye makumbo maviri akawedzerwa. Zvisinei, ndinokurudzira kuti iwe upe shanduro iyi edza kutanga. Kunyange kana iwe uchiziva Teaser, dzimwe nguva zvakanaka kudzoka zvakare woongorora zvidzidzo zvako.
Zvamunoda Kuti Mutehwe Wemimwe Mutezo
Iwe unoda chikwata chekushandisa muviri kana Pilates mat. Iwe haunoda chero imwe mimwe midziyo. Iwe unogona kuita basa iri pamba, muPilates studio kana pane gym.
Gadzirirai Chimwe Chete Teaser
- Nhema pamusana wako nemabvi ako akatenderera pa 45-degree angle. Arms pamativi ako, mapendwe kumusoro. Iwe hausi mune zvematongerwe enyika . Tora nguva yekufema, svinura chifuva chako, rega mitsipa yako yashure, uye udzoke mapepa ako.
- Misungo yakafanana - ona huputi, mabvi, maziso, nemakumbo mutsara.
- Wedzera Imwe Chete - mabvi akafanana zvakakwirira
- Siya ribcage pasi apo iwe unounza maoko ako mucheka wepamusoro, sezvaunofunga muzvombo.
2 - Svika Up uye Enda
Iye zvino zvawakagadzirira uye uri pachigaro, iwe wakagadzirira kushandiswa kweMu Leg Teaser:
Inhale.
- Isai maoko enyu kumusoro apo iwe unodedera chiganda chako kumapfupa ako uye unotanga kubvisa chikamu chako kumusoro.
Chengeta mapepa ako pasi uye scapula yako inobata mushure mako. Iyi chikamu chiitiko chakafanana kuRot Up . - Ramba uchifamba sezvaunosvika uye kusvika kune zvigunwe zvako.
Iyi inguva ine simba umo iwe unofanira kungoenda nayo. Shandisa yako abs uye kufema, kwete kukurumidza. Funga nezvemasimba ekudhonza kunze kwegumbo rakakura kubva pakadzika mukati kunokwidza mimba. - Zano : Usaedza kuzvikanda mberi nemapfudzi ako kana kukanda maoko ako. Paunosvika, shure kwako kumucheto uri mumutsetse mishoma C uye chifuva chako chikasimudzwa uye chakazaruka.
Pause.
Exhale.
- Ramba uchitanga runyoro pasi neAasi pasi, uchishandisa mimba yekudzivirira sezvo iwe sequentially inobvumira musana wechechi kuti uise pasi vertebra imwechete kusvika pamat.
- Apo iwe uchiputika kumusoro kwepamusoro pasi pasi maoko achadzokera shure. Chengetedza mapepa ako pasi uye usabvumira kuti mbabvu dzibude.
- Zorora, Fema uye Dzokorora 4-6 dzimwe nguva, uchichinja makumbo akareba
- Sezvo simba rako rinowedzera iwe unogona kuenda kumvura, isiri-stop rhythm yekuputika, kuputsika pasi.
Pilates Teaser Kusiyana
Zvadaro, edza shanduro ye Pilates teaser. Icho chikamu chechipiri chePirates mat sequence uye inozivikanwa sekuoma kwakaoma kune vanhu vazhinji. Muna Kudzokera kuHupenyu kuburikidza nemakwikwi , Joseph Pilates anodzidzisa basa iri. Kusiyana kwakave kwakagadzirwa, uye paaidzidzisa kutanga kubva pachigaro, ndinoratidza kutanga kubva pakurara pasi.