5 Ama-Pilates Afanele Ayenze Ahamba Ngomkhumbi Omkhulu

Ku- Pilates , kunezinyathelo eziningi ze-butt eziphakamisa, ithoni, nokudweba ngemuva kwakho, kodwa zenza okuningi okuningi. Njengama-exercises amaningi ama-Pilates, lokhu kuthinta ngaphezu kwengxenye eyodwa yomzimba. Uzosebenza futhi kuwo wonke amandla akho amakhulu, kuhlanganise neminyango yemilenze yakho, imisipha yomzimba , nangemuva.

Into engcono kakhulu mayelana nalezi zindlela zokuzivivinya ukuthi ungazenza ekhaya. Asikho isidingo sokuba i-reformer noma enye imishini; Nguwe kuphela nombhede wakho. Izithasiselo ezinhle kumsebenzi wakho wokusebenza ekhaya futhi eziningi ziphelele kuma-Wabasaqalayo.

Izikhazimulo kanye Nokwakho

I-glutes yakho-imisipha ye-butt-iyisici esiyinhloko "samandla" ku-Pilates . Yakhiwa yimisipha e-abs yakho, ephansi, ephansi, nasezintweni, kanye ne-butt yakho. Ngamunye wale misipha uxhasana futhi, ngisho noma inhlangano yePilates ihlela eyodwa ikakhulukazi, iyathinta abanye.

Ubuhle bokugcina ukunyakaza kwePilates kuyashesha futhi kuhloswe ukuthi usebenza nemisipha encane ngokuvamile enganakiwe. Uma ugxila ekulawuleni ifomu lakho, uzophinde ukhulise izinzuzo.

Ukwengezwa Emphakathini Wakho

Akukhuthazwa ukwenza zonke lezi zivivinyo ngokulandelana. Esikhundleni salokhu, lezi yizinketho ongayengeza kumkhuba wakho ovamile, olinganiselayo. Ku-Pilates, kubalulekile ukusebenzisa imisipha ngokuvumelana nomzamo oyidingayo ukuze usebenze, ngakho-ke ungapheli-ugwebu lwakho.

1 - I- Curl yamaPelvic

I-curl ye-pelvic iyisenzo sokufudumala esivela ku-Pilates. Ilula imisipha yomgogodla nesisu ngesikhathi ihlanganyela ne-glutes kanye ne-hamstrings.

1. Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi.
2. I-Exhale: Yenza i-pelvic inciphise ngokufaka imisipha yomzimba ukudonsa inkaba yakho phansi emgodini wakho.
3. I-Inhale: Cindezela phansi ngokusebenzisa izithende zakho ukuze unciphise i-tailbone up. Izindebe ziphakamisa, khona-ke umgogodla ophansi, futhi ekugcineni umgogodla ophakathi.
4. Khuphukela phansi emaceleni amahlombe ngomugqa oqondile kusuka ku-hip kuya ehlombe.
5. Bamba isikhundla sokuphefumula okuyisihlanu okugcwele ukumba izithende zakho phansi. Faka enye yokugcina.
6. I-Exhale: Sebenzisa ukulawula kwesisu ukuze uqhube umgogodla phansi phansi. Qala ngenhla yangemuva futhi usebenze indlela yakho phansi.
7. Phinda izikhathi ezintathu kuya kwezi-5.

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2 - I- Beel Beats

Ukuphulukisa ukushaya kungase kube ukuvivinya umzimba okwedlulele ePilates. Iqondisa ngokuqondile izilonda zakho. Ibuye isebenze futhi iqinise yonke imisipha yakho emuva kanye nezintambo zakho futhi izenze amathanga angaphakathi.

1. Themba esiswini sakho ngebunzi lakho ezandleni zakho. Imilenze yakho ihlangene, iqonde ngaphansi kwakho.
2. Phakamisa imisipha yakho yesisu kude nombhede. Zizwa umgogodla wakho ude.
3. Vula imilenze yakho kancane kancane emlonyeni. Dweba amathanga angaphakathi bese ugcina izithende zibe nzima ngangokunokwenzeka.
4. Gcina u-abs wakho uphakanyisiwe njengoba udweba imilenze phezulu emoyeni. Yibhale ngokuqondile ngangokunokwenzeka.
5. Ngokushesha shaya izithende zakho ndawonye futhi uhlukanise.
6. Yenza ama-beats angu-20. Phumla bese uphinda.

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3 - Ukubhukuda

Ukubhukuda kuyamnandi futhi kuyinselele. Kungumsebenzi ongase udingeke usebenze kuwo, kodwa ngokuhamba kwesikhathi, kuzoba lula ukuxhumanisa ukunyakaza kwezitho zakho. Leli lizogxila ku-glutes lakho kodwa liphinde lise futhi lisebenze yonke imisipha yakho yomzimba.

1. Themba esiswini sakho nemilenze iqonde futhi ndawonye.
2. Ukugcina amahlombe akho kude ezindlebeni zakho, welula izandla zakho phezulu.
3. Thatha i-abs yakho ukuze uphakamise inkaba yakho phezulu futhi ungene phansi.
4. Phakamisa konke phezulu emoyeni. Ikhanda, izingalo, imilenze, kanye no-abs bonke bakhuphukela endaweni efinyelelekile.
5. Phakamisa isandla sokunene futhi umlenze wesokunxele up. Bese ushintsha.
6. Qala ukushintshanisa ingalo yangakwesokudla / umlenze wesobunxele, khona-ke umlenze wesokunxele / wesokunxele, uqhube phezulu futhi phansi ngaphansi kwamathanga amakhulu.
7. Philisa ngokubala okuyisihlanu futhi uphumelele amahlanu. Yenza inani eliphelele lezinombolo ezingu-30 noma ezintathu zokuphefumula okugcwele.

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4 - I-Leg Kick Emuva

Umlenze ukukhahlela emuva ubizwa nangokuthi kickback glute futhi okuyinhloko yayo yilona glutes. Kubuye kube nesandla esikhulu sokuthungatha. Uma ungenayo ibhodi yokuzivocavoca, ungenza ukuhamba ngaphandle kwayo.

1. Qala kuzo zonke izingxenye ezine nephakathi kwebhodi lokuzivocavoca elizungezile kwesokudla. Bamba iziphetho ngaphansi kwezandla zakho.
2. Phakamisa imisipha yakho yesisu.
3. Gcina ibhande lakho lokunene ligobile bese unwebisa umlenze wakho wokunene ukuze ithanga lakho lihambisane phansi.
4. Ngenkathi ugcina ukuphakama kwamadolo, phindela kancane isithende sakho kuze kube yilapho umlenze uqondile.
5. Bendisa isithende sakho emuva kwe-butt yakho. Ungavumeli amadolo awe.
6. Phinda izikhathi ezingu-8 kuya kwezi-10, ukushintsha imilenze.

5 - Ikhefu le-Leg Leg

Ngenkathi ezinye izivivinyo zihamba kahle kuWabasaqalayo, ukukhishwa komlenze ophindwe kabili kuyisisindo sezinga eliphakathi. Kungcono ukuqala encane, ngakho-ke ungase ufune ukusebenza kulolu.

I-double leg leg kick looks elula kodwa inamandla kakhulu. Isiza ithoni imisipha yakho yezinsikazi kusuka kokubili kokuphela futhi iyindlela enhle kakhulu yokuvuselela umsebenzi.

1. Themba ubheke phansi ngekhanda lakho kolunye uhlangothi nasemilenzeni ndawonye.
2. Hlanganisa izandla zakho ngemuva komhlane wakho, ngangokunokwenzeka.
3. Bhala: Thatha i-abs yakho, uphakamise isisu sakho ematheni.
4. I-Exhale: Hlanganisa ndawonye, ​​bhonce amadolo amabili bese ukhahlela izithende zakho ekubhekeni kwakho emithathu.
5. Faka: Gcina izandla zakho zifakwe futhi zandise izingalo zakho ngemuva kwakho, ziphakamise umzimba wakho phezulu. Ngesikhathi esifanayo, welula imilenze yakho iqonde ngqo, ngaphezu kombhede
6. I-Exhale: Buyela esimweni sokuqala ngekhanda lakho liphendukele ohlangothini oluhlukile.
7. Phinda izinethi ezintathu ezigcwele, ukushintsha ikhanda lakho ngakwesokunxele.

Kungumqondo omuhle ukulwa nokwehliswa kusuka phambili ngokuthulula umgogodla noma ukunwetshwa komlenze owodwa .

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