Ukuphakanyiswa komzimba, ukubuyela emuva nokuqinisa ukuqinisa, ukuqeqeshwa kwePilates
Isithende sishaya ukuqinisa emuva kusuka phezulu ngenhla phansi nge-back back kanye ne-hamstrings. Futhi ungenye yezimpawu ezinhle kakhulu zokuzikhandla ongayenza kumat. Eqinisweni, kuluhlu lwethu lwezintambo eziyisihlanu ezihamba kahle kakhulu ze-Pilates butt .
I-Pilates isithende sezintambo zilula kakhulu. Into esemqoka okumele uyikhumbule ukugcina imisipha yakho yesisu ihanjiswe futhi ihambe ubude ngemuva kwakho futhi ibuyele emuva emilenzeni yakho ukuze uvikele umhlane wakho ophansi.
Ukuzivocavoca Inselele : Lokhu kuyisenzo sokuqala-level, esifanele kuwo wonke amazinga.
Izinto ezidingekayo
Lokhu kuyisenzo sokungasebenzi, udinga kuphela umati wokuzivocavoca ukuze usekele futhi uhlanganise izinyathelo zakho njengoba wenza lo msebenzi. Ungenza lo msebenzi ekhaya noma kwi-studio yama-studio noma i-gym.
Imiyalo
- Themba esiswini sakho ngebunzi lakho ezandleni zakho njengoba kuboniswe esithombeni.
- Yenza imilenze yakho ndawonye, ngqo emva kwakho.
- Phakamisa imisipha yakho yesisu kude nombhede. Zizwa umgogodla wakho ude.
- Vula imilenze yakho kancane kancane emlonyeni . Izindela ndawonye.
- Gcina i-abs yakho ephakanyisiwe kanye nemilenze ndawonye njengoba uthumela amandla okwehlisa amandla emilenzeni yakho nasezithende zakho. Vumela lelo gesi liphakamise imilenze yakho kumat.
- Imilenze yakho ihlale iphakanyiswa lapho ushaya ngokushesha izithende zakho ndawonye.
- Nakuba ukuvivinya umzimba kubizwa ngokuthi i-heel beats, kugcizelelwa ekusebenzeni kusuka ngaphakathi nangemuva kwethanga eliphezulu.
- Vumela amahlombe akho ahlale ekhululekile. Lo msebenzi awutholi lutho oluncane ngabo!
- Yenza izinsimbi ezingu-10. Phumla bese uphinda.
Lesi yisikhathi esihle sokuphinda uphinde ubuyele emuva ngendlela elula njengengane yomntwana .
Imisipha Yasebenza
Lokhu kuvivinya okukhulu kwe-butt yakho, intamo yangaphakathi, emuva okuphansi , nezintambo. Injongo eyinhloko yi-gluteus maximus muscle.
Lona umsizi onika incazelo eningi emgqeni wakho, futhi kuyisisusa esiyinhloko sokungena esimweni esiqinile. Imisipha ye-hamstring ngemuva kwethanga nayo ibandakanyeka kulokhu kuhamba. Usebenzisa imisipha ye-adductor yangaphakathi , ongatholi okuningi emsebenzini wokusebenza nsuku zonke. Ukuqiniswa nokukhipha ithanga langaphakathi kungakunika ukuzethemba okukhulu uma ugqoke ama-shorts noma amabhulukwe afakiwe. Ngokugcina izibeletho zakho zibandakanyeka kulo lonke ukunyakaza uzibekela inselele. I-beats ikusiza ukuba uhlakulele ukusebenzisana.
Okuningi okusetshenziselwa uMat for the Butt and Inner Thigh
- I-Curl yamaPelvic : Lokhu kuvivinya kulula ukufudumala. Kuyaziwa nangokuthi ibhuloho lesigamu.
- I-Pilates Ibhayisikili : Lokhu kusetshenziselwa ubunzima obuphakathi kwemilenze kanye ne-butt - ayikho ibhayisikili edingekayo!
- Ukubhukuda kwama-pilates : Lokhu okubomile komhlaba okubhukuda kuyamnandi futhi kuyashintsha, akudingeki ube wet!
- Kick Kick Kick : Lokhu kuyinkimbinkimbi yokwenza umsebenzi wokuncintisana.