I-Pilates Quick Workout 1

Sebenzisa le midlalo ye-Pilates esheshayo nganoma isiphi isikhathi ofuna ukuhamba ngesimiso esenzelwe ukukunika isethi yokulinganisela nesinselele yama-exercises e-Pilates. Lo msebenzi ufanele wonke amazinga. Ukuzivocavoca kwenziwa ngomuthi wokuzivocavoca ngaphandle kwemishini eyengeziwe. Udinga nje isikhala somzimba wakho wokugqoka nokunethezeka ukuze ukwazi ukuhamba ngokuhamba okugcwele ngokunyakaza ngalunye.

1 - I-Pilates yamaPelvic Curl

I-curl yama-pelvic iyisifudumalo sezinsipho zomzimba nesisu. Ibuye isebenze umzimba ophansi futhi isiza ukuxhumanisa umoya nokuhamba. Kuyindlela enhle yokuqala ukusebenza kwakho okusheshayo kwe-Pilates.

Imiyalo yePelvic Curl

1. Lokhu kuqaliswa kuqala ngomgogodla ongathathi hlangothi . Themba ngemuva kwakho ngamadolo akhohliwe futhi izinyawo zakho zihlala phansi eceleni kwe- hip-distance .
2. Qala ukuphefumula okulandelanayo . Bhala ukuze ulethe umoya wakho esifubeni sakho, esiswini, futhi phansi emhlabathini wakho . Uma ukhulula ukuphefumula kwakho kuvela emathunjini kuya esiswini bese uya esifubeni.
3. Exhale futhi uhlanganise imisipha yakho yesisu , udonsa inkinobho yakho esiswini kuya emthonjeni wakho kuze kube yilapho u-abs ucindezela umgogodla wakho ophansi phansi.
4. Faka. Cindezela phansi izinyawo zakho uvumele ukuthi umsila wakho uqale ukugoqa phezulu. Phakamisa izinyathelo zakho, bese uthola umgogodla wakho ophansi, bese uqala umgogodla ophakathi, njalo ugcine imilenze yakho ihambisana.
5. Manje usekelwa emahlombe akho nge-abs yakho nasendlini ye-hamstrings, ngendlela eqondile kusuka ezinqulwini kuya emahlombe. Ungavumeli ngaphesheya kwaleli phuzu.
6. Exhale futhi usebenzise ukulawula kwesisu ukuze ugoqe umgogodla wakho phansi kusuka phezulu kuze kube ngaphansi, ama-vertebrae nge-vertebrae, kuze kube yilapho umgogodla wakho ophansi usephansi.
7. Faka futhi ukhulule umgogodla ongapheleli.
8. Phinda izikhathi ezintathu kuya kwezihlanu.

2 - I-Pilates Amakhulu

Amakhulu ayi-Classic Pilates umzimba. Yakha amandla, amandla, nokusebenzisana. Kumele usebenzise umoya wakho futhi usebenze ngempela amandla wakho ngesikhathi esisodwa.

Imiyalo Yekhulu

1. Qala emhlane wakho ngemilenze yakho egobekile endaweni yokubeka ithebula (amadolo aguguzele futhi ahlobise ngokufanayo phansi). Faka.
2. Exhale, ukuletha ikhanda lakho phezulu ne-chin yakho phansi. Gcoba umgogodla wakho ophansi phansi kuze kube phansi kwamahlombe akho. Gcina amehlo akho ebheke phansi kwe-abs . Bamba uphinde ubhale.
3. Exhale, ukujula ukudonsa kwe-abs nokukhulisa izingalo nemilenze yakho. Ingxenyeni yemilenze yakho kufanele ibe yilapho udonga nophahla lihlangana khona phambi kwakho. Ukuba nezansi kuzo kuthuthuke kakhulu. Gcina izingalo zakho ziqonde futhi ziphansi.
4. Bamba isikhundla sakho ngokuphefumula okuyisihlanu okuphuma naphuma. Ngenkathi usuphefumula, hamba izandla zakho phezulu. Gcina amahlombe akho nentamo ekhululekile ngakho imisipha yomzimba yenza wonke umsebenzi.
5. Yenza umjikelezo wokuphefumula okugcwele okungu-10 (ezinhlanu kuya kwezinhlanu ngaphandle) ngezikhali zakho ezidonsa ndawonye ngokuphefumula.
6. Ukuze uqede, faka amadolo akho angene esifubeni sakho. Gwema amadolo akho bese ugoqa umgogodla wakho phezulu bese uhla phansi.

3 - Umlenze oyedwa we-Leg

Ukwelula umlenze ongomunye ungomunye wama-exercises aphezulu we-Pilates wokusebenzisa izibeletho. Kuyinto yokuzivocavoca okuhle kakhulu kwezibeletho eziphansi. Uma u-abs flat ungomunye wemigomo yakho, lo msebenzi uwukuba wena.

Imiyalo ye-Single Leg Stretch

1. Themba emhlane wakho ngamadolo akhokile futhi ama-shins akho afana nephansi (isikhundla segumbi lesigxathu). Faka.
2. Exhale bese udonsa i-abs yakho njengoba ugoqa ikhanda lakho kanye namahlombe kuze kube yimpumelelo yamacu amahlombe. Njengoba ugoqa, umlenze wakho wesokunxele ufinyelela ku-degree-45 degree. Isandla sakho sokunene sibamba isikhumba sakho sokunene futhi isandla sakho sobunxele siyahamba emadolweni akho angakwesokudla.
3. Shintsha imilenze, uphefumule njengoba idolo lakho langakwesobunxele liza futhi liletha umoya ophezulu njengoba uhamba kahle ngobuso obuguqa kuwe. Manje isandla sakho sobunxele sisesandleni sakho sesokunxele nesandla sakho sokunene ngakwesobunxele sakho.
4. Exhale bese ushintsha imilenze, ulethe umlenze wesokudla nge-two-part exhale ne-pulse njengoba unweba umlenze wakho wesobunxele, unomlenze ofanayo kanye nokusebenzisana ngesandla.
5. Phinda, ushintshe imilenze, kuze kube izikhathi ezingu-10.

4 - Ukunyakaza kwe-Spine

Ukwelula kwesipelingi yisivivinyo somzimba we-Pilates esizizwa sihle ngempela. Ingabonisa noma ikuphi ekusebenzeni kwakho njengendlela elula kakhulu ngemuva nangemuva.

Imiyalelo ye-Spine Stretch

1. Faka futhi ukhulise izingalo zakho ekuphakameni kwehlombe. Hamba izintende zezandla zakho bese wandisa iminwe yakho phambili.
2. Exhale futhi wandise umgogodla wakho emgodleni weC phambili phambili nge-deep scoop emathunjini.
3. Phindela isenzo bese uphenya i-vertebra eyodwa ngesikhathi, ukunyakaza okubizwa ngokuthi ukugcizelela umgogodla. Gcina izibeletho zakho zibandakanyeka, zidwebe phezulu.

5 - I-Pilates Swimming Exercise

Ukubhukuda kungumsebenzi ojabulisayo, kodwa ukuqeqeshwa kakhulu. Ukubhukuda, njengomsebenzi obizwa ngawo ngemuva, usebenza zonke izingxenye zomzimba. Lona uphelele ukukhipha i-abs yakho. i-butt, emuva, ne-hamstrings ekusebenzeni okusheshayo.

Imiyalo Yokubhukuda

1. Themba esiswini sakho ngemilenze yakho ngqo.
2. Yelula izandla zakho phezulu.
3. Thatha ku-abs yakho.
4. Yandisa izingalo nemilenze ngezindlela ezihlukile ukuze zivele phansi. Umgogodla wakho kufanele wande kangangokuthi uhamba ngokwemvelo uhamba usuke kumat.
5. Ingalo engakwesokudla yesandla / umlenze wesobunxele, khona-ke umlenze wesokunxele / wesokunxele, ukuwashaya up and down in impulana encane.
6. Ukuphefumula ngokubalwa kwamahlanu ukukhahlela nokuphuma ngenani lezinhlanu.
7. Yenza imijikelezo emibili noma emithathu yezinhlanu.

6 - Iplanethi: Pilates Front Support

Ngenkathi iplanki ihlose ngempela imisipha yomzimba nokuzinza kwehlombe, uzothola ukuthi iplanki iyindlela enhle kakhulu yokuthola inselelo yomzimba ophelele. Kuvame ukuguqulwa ukuze kusize ukwakha ukuzinza kokuqala kwabaqalayo kanye nalabo abanezinselele zomzimba.

Imiyalo yePlank

1. Qala ngamadolo akho ngezandla zakho phansi phambi kwakho neminwe ekhomba phambili. Ungalokothi uvale ama-elbows akho.
2. Nge-abs eqinile, lithembe phambili futhi ususe isisindo sakho ezandleni zakho, ngamahlombe akho ngokuqondile ngaphezu kwezingcingo zakho.
3. Hamba unyawo olulodwa emuva, bese omunye, ngakho izinzwani zakho zigoqwe phansi futhi ezinye zesisindo zikhona ezihlalweni ezinyaweni zakho.
4. Letha imilenze yakho kanye nezithende ndawonye. Bamba isikhundla sakho ngokuphefumula okungu-5 kuya kwangu-10.
5. Buyela esimweni sokuqala.
6. Phinda izikhathi ezinhlanu.

7 - Ukuzivocavoca 7: I-Pilates yabona ukuzivocavoca

Kubona ukuhlolwa okuyisisekelo kwe-Pilates okufanele wonke amazinga wokufunda. Kuyinto elula yokuthungula izimpande, esebenzisa ukujikeleza komgogodla nokuphefumula ukukhulisa ukwedlula.

Imiyalelo ye-Saw

1. Qala ngokuhlala ngokuqondile emathanjeni akho. Ukwandisa imilenze yakho phambi kwakho, izinyawo ngebanga lobubanzi eceleni. Ngaphandle kwalokho, ungahlala nemilenze ewela.
2. Yelulela izingalo zakho ohlangothini ngezandla zakho ezibheke phambili ekuphakameni ngisho namahlombe akho.
3. Faka futhi uphenduke ngakwesokudla. Gcina i-pelvis yakho igxilile futhi ungenciki.
4. Exhale .
5. Yelulela futhi uvumele ukuthatha phambili ngaphandle kokukhipha, uzama ukufinyelela ohlangothini lwakho oluphambene nomunwe we-pinkie wesandla sangaphambili. Gcina amathambo akho ahlale emathini.
6. Exhale kancane njengoba ufinyelela kancane kancane.
7. Esimweni esibucayi kakhulu lapho ufinyelele khona, gcina isikhundla sakho sokuphenduka. Vula njengoba ubuyela ekuhleleni.
8. Exhale bese ulungisa ukuphenduka kwakho, ubuyele esimweni sokuqala.
9. Phinda lo msebenzi kathathu ohlangothini ngalunye.