I-teaser ingenye yalezi zivivinyo zesisu ezisitshengisa ngempela ukuthi sisebenzela i-abs yethu ngendlela ehambelanayo. Kudinga ukuxhumana nokulinganisela futhi kuzokusiza ngokushesha ukuthuthukisa amandla angaphakathi.
1 - One Teaser Leg - Pilates Mat Ukuzivocavoca
I-Teaser inzima kepha iwufanelekile. Kuyindlela esheshayo yokwakhiwa kwe-abs futhi okubaluleke nakakhulu, isakhi esikhulu samandla amakhulu . Funa i-teaser ukuze inselele ibhalansi yakho nokulinganisa. Imisipha yasebenza ihlanganisa i-abs, imisipha yangemuva kanye ne-gluteus maximus emagodini.
Khumbula ukuthi u-Teaser uhloselwe ukwenza kahle, ngokulawula. Buyekeza izimiso zakho ze- Pilates ukuze uqonde ukubaluleka kokuhamba kahle.
I-Teaser ephelele ye-Pilates yinkimbinkimbi nakakhulu, imilenze yomabili inwetshiwe. Noma kunjalo, ngincoma ukuthi unike le nguqulo uzame kuqala. Ngisho noma uyazi I-Teaser, ngezinye izikhathi kuhle ukubuyela emuva bese uhlola izisekelo zakho.
Lokho Okudingayo Ngomunye Umlenze Wezinyawo
Uzodinga umshini wokuzivocavoca noma i-Pilates mat. Awudingi noma iyiphi enye imishini. Ungenza lo msebenzi ekhaya, kwi-studio ye-Pilates noma e-gym.
Lungiselela i-One Leg Teaser
- Themba ngemuva kwakho ngamadolo akho ugobile nge-degree-45 degree. Izikhali ezinhlangothini zakho, izintende. Usukho emgogodleni ongaphathi hlangothi . Thatha isikhashana ukuphefumula, vula isifuba sakho, vumela izimbambo zakho zangemva, uphumule amahlombe akho.
- Amagundane afanayo - qiniseka ukuthi amaqhwa, amadolo, amaqaqa, nezinyawo zihambisana .
- Ukwandisa Umlenze Omunye - amadolo asezingeni elifanayo
- Shiya i-ribcage yakho phansi uma uletha izingalo zakho enhlokweni ye-arc, njengoba uzobe uhamba ngezandla.
2 - Finyelela phezulu uphinde ulayishe phansi
Manje ukuthi ulungiselele futhi usezikhundleni, usulungele ukunyakaza kweThe One Teaser Leg:
Faka.
- Letha izingalo zakho phezulu uma ugoqa isifuba sakho esifubeni sakho bese uqala ukugoqa umhlane wakho phezulu.
Gcina amahlombe akho phansi futhi isikhala sakho senzeke emuva kwakho. Le ngxenye isinyathelo esifanayo ku- Roll Up . - Qhubeka ukuhamba njengoba ufika futhi ufinyelele izinzwane zakho.
Lesi yisikhathi esinamandla lapho kufanele uhambe khona nje. Sebenzisa i-abs yakho nokuphefumula, hhayi umfutho. Cabanga ngamandla ukudubula umlenze oswebile kude nokujula kwangaphakathi kwezitho zomzimba. - Ithiphu : Ungazami ukuzidonsa phambili ngamahlombe akho noma uphonsa izingalo zakho. Uma ufika, emuva kwakho okuphansi kunesigceko esincane se-C futhi isifuba sakho siphakanyisiwe futhi sivulekile.
Misa okwesikhashana.
Exhale.
- Yeqa phansi uqale phansi nge-abs engezansi, usebenzisa ukulawula kwesisu uma uvumela umgogodla ukuba wehlise i-vertebra ngayinye phansi.
- Njengoba ugoqa umgogodla ophansi izingalo zizobuyela emuva. Gcina amahlombe akho phansi futhi ungavumeli izimbambo zivele.
- Ukuphumula, Ukuphefumula nokuphinda izikhathi ezingu-4-6, ukushintsha imilenze enwetshiwe
- Njengoba amandla akho ekhuphuka ungahamba ngesigqi samanzi, esingekho-stop of curl up, roll down.
I-Pilates Teaser Ukuhluka
Okulandelayo, zama inguqulo egcwele ye-Pilates teaser. Iyingxenye yokulandelana kwe-Pilates mat classic futhi iyaziwa ngokuba yinkinga enzima kubantu abaningi. Ekubuyiseni Ekuphileni Ngokusebenzisa I-Contrology , uJoseph Pilates ufundisa lo msebenzi. Izinguquko zakhiwe, kanti ngenkathi efundisa kusukela lapho ehlezi khona, ngibonisa ukuqala kusuka endaweni elele phansi.