A Sequence of Fantastic Ab Kudzidzira
IPilates mutsara wechishanu ndeyekutevedzera kwakakurumbira kwePirates mat ab exercises iwe unogona kuisa mune chero basa raunoshanda naro. Kana iwe uri kunyanya kutevera classical matheti mararamiro , mutsara wevashanu unoenda pakati pekuputika sebhola uye musana wechipfuva .
Pasi panotaridzirwa nokukurumidza kwezvikamu zvishanu. Mirayiridzo inokosha yezviito zvega rega iripo inoperekedzwa nemufananidzo. Dzvanya pamifananidzo kuti uite kuti zvive zvakakura uye iva nechokwadi chekutarisisa tsanangudzo yakajeka yekuita basa rimwe nerimwe kamwechete.
Mazano paFomu
Vanhu vazhinji vanobvumirana kuti izvi ndezvimwe zvezvinyorwa zvakanakisisa zvidzidzo zvebasa rose. Hongu, ivo vari kuoma. Unogona kuvashandura nokusatora makumbo ako pasi uye / kana kuchengeta musoro wako pasi. Pane kuchinja kwezviitiko izvi zvinowanikwa mumashoko akazara.
Muzvizhinji, shandisa mimba yako yepamuviri kuti uchengetedze muviri wako wepamusoro, kuti ugadzire mapepa ako, uye kubvisa makumbo kubva mukati mako. Usatora makumbo ako ose pasi pane iwe unogona kudzora kufamba kubva kubasa rako uye uchengetedze mushure mako kuti usabva pamuti. Mapirasi ako anofanira kugara akasimba.
Vamwe vanhu vanodzidzisa rutsva rwechishanu risina kuputsika pakati pemakiritsiro anobata muviri wepamusoro curl nguva yose. Izvi ndezvevanhu vakakurumbira zvikuru. Kunyanyisa musikana kuneta hausi chikamu chaJose Pilates 'nzira. Isa musoro wako pasi, kana muchidimbu, pakati pekudzidzira. Chengeta zvose zvePilate yako mazano mupfungwa.
1 - Single Leg Stretch
Nokuda kwegumbo rimwe chete , rara pamusana wako nemwi mabvi akadzikamisa uye makumbo patafura yepamusoro nzvimbo (shins parutivi kune mumwe uye kune pasi).
Exhale: Rega mishonga yako yechipfupa iwire pasi kumakumbo sezvaunowedzera musana wako, Isai mushure memutsipa wako kuti uuye nechirwere chako uye udzike zvishoma, uye shandisa abs yako kuti ifukidze muviri wako wepamusoro kubva pamatanda kusvika kumazamu emafudzi ako . (Ichi ndicho chepamusoro chepachiviri chemuviri wezvidzidzo.)
Wedzera gumbo rako rorudyi pakarepo.
Isa ruoko rwako rworudyi pachipfuva chako chekurudyi uye ruoko rwako rworuboshwe mukati memabvikete akadzama akafara, mapepa pasi.
Inhale: Shandura makumbo-ruoko rworuboshwe ruri kuruboshwe rworuboshwe uye ruoko rworudyi kumabvi ari kuruboshwe.
Ramba uchidzidzira sezvaunodonha mabvi akakotamira zvishoma kune chifuva chako, achiumba yakadzika pachiuno.
Exhale: Ramba uchinja makumbo mumutambo uyu, uchiita mairi 5 kusvika10 kune rumwe rutivi.
2 - Mutsara weChipiri
Nhema pamusana wako nemakumbo ako akatakurwa mubhokisi rako kuti uite gumbo rakapetwa kaviri .
Exhale: Simbisai mimba yenyu yepamuviri, muwedzere musana wenyu uye muvhare muviri wenyu kubva kumusoro. Dzvanya makumbo ako zvishoma nezvishoma kune chifuva chako nemaoko ako.
Inhale: Kubva kubva mukati mako kutambanudza makumbo ako kunze nepamusoro pekukwirira kwacho denga rinosangana nemadziro uye kuwedzera maoko ako kumusoro kune rumwe rutivi. Mafudzi ako akagara pasi. Chengeta maoko ako akabatana nechepakati yako.
Exhale: Isai maoko nemaoko uye mudonhe makumbo zvakare, 5 kusvika 10 inodzokera kumativi ose.
3 - Single Straight Leg Stretch
Nokuda kwekufamba uku , rara pamabhedha nemakumbo ako akatambanudza zvakananga kusvika padenga. Mabvi ako anogona kumira zvishoma kana iwe uine hamstrings zvakasimba.
Exhale: Curl yako yepamusoro yakamera kubva pamate uye unobata kumashure emhuru dzako kana kumashure kwehudyu dzako kana iwe usingakwanisi kusvika kumashandi ako (ndizvo zvakanaka, haisi iyo yekuita basa).
Inhale.
Exhale: Shisa makumbo kubva kune mumwe. Ivachengetedze. Maoko ako anouya shure kwegumbo rako rokurudyi sezvainoenda kumapfupa ako. Shandisa mavoko ako kuti asvike gumbo kumakumbo ako muchiedza chinopetwa kaviri. Panguva imwecheteyo, gumbo roruboshwe rinoderera kusvika pasi, richikwira pamusoro paro.
Inhale: Chengetedza muviri wepamusoro kupisa, tora mamakumbo ako kumashure.
Exhale: Shandura makumbo, 5 kusvika kune gumi anodzokorora rumwe rutivi.
4 - Dhidziro Yakakosha Yakagadzirwa neMuzasi / Lift
Kuti uite gumbo rakananga rakadzika rezasi / kusimudza , rara pamusana wako nemakumbo ako akatambanudzirwa kusvika padenga. Shandura makumbo ako zvishoma kubva pachiuno kuenda muPilates .
Isa maoko ako shure kwemaoko-mapepa ako pasi, zvikwata zvakakura.
Exhale: Curl yako yepamusoro yakaputika kubva pamatehwe kusvika kumucheto wemakumbo emafudzi.
Inhale: Deredzai makumbo enyu kumucheto. Ingoenda chete kusvikira iwe unogona kudzora kufamba nemasimba ako emimba uye usarega musana wako uchibvisa pamate. Kudukuka kwakanaka kwakanaka.
Exhale: Shandisa yako abs kuti udzose makumbo ako kumashure, 5 kusvika 10 zvakare.
5 - Criss Cross
Nhema pamakumbo nemakumbo ako patafura yepamusoro.
Isa maoko ako shure kweutu wako, mapepa pasi uye zvikwata zvakakura.
Exhale: Curl muviri wako wepamusoro kubva pamat.
Inhale.
Exhale: Wedzera gumbo rako rorudyi sezvaunoshandura ribcage yako kurudyi. Miti yacho inoramba yakakura sezvaunounza kuruboshwe rwako kuruboshwe rwako. Tora torso yako zvishomanana nechingoro chiduku apo iwe unoramba uchitaura.
Inhale: Dzokera kunzvimbo.
Exhale: Wedzera rutsoka rworuboshwe uye shandura rwonzi kuruboshwe, 5 kusvika 10 rinodzokera kumativi ose.
6 - Counter With a Back Extension Kuita muviri
Icho chaive chimiro chekushandira zvakanyanya nehuwandu hwemapapiro ekutanga. Zvakakosha kupikisa izvozvo nechekuwedzera kushandiswa kwekudzidzira uye zvichida kuwedzera kukura muviri.
Iwe unogona kuita: