Inikelwe ngu-Alisa Wyatt
Ababizwa ngokuthi i-Rowings bangamazinga aphakathi kwe-Pilates reformer exercises . Kunezivivinyo eziyisithupha zokugwedla ku-classical Pilates rowings sequence. Ngezansi kukhona imiyalo yokuzivocavoca kokuqala kokubili ekulandeleni ukugoqa. Imizila engu-1 no-2 yenziwa ngemilenze ephansi phakathi kwamabhuloki ehlombe. Yiqiniso, ukuguqulwa ngokuvamile kuvunyelwe kumongo wokusebenza okugcwele we- Pilates reformer .
Sinelungelo lokuba nezithombe nokuzivocavoca ukulandelana kwe-Pilates instructor Alisa Wyatt. U-Alisa ungumfundisi owaziwayo we-Pilates nomsunguli we-Pilatesology.com. Kusuka ku-Alisa: Uchungechunge lokugwedla konke okuphathelene nokuxhuma esikhungweni sakho futhi kukhanyisa amandla kusuka esisekelweni sezintambo zakho phezulu emuva nangaphandle kwezingalo zakho. Izingalo ziqinile nje kuphela ukuxhuma kwakho esikhungweni sakho ngakho-ke uma uqhubeka wandisa futhi uzungeza umgogodla wakho ngamandla, kungcono uzohamba. Zonke izivivinyo zisebenzisa 1 entwasahlobo.
Lokhu kulandelana kuboniswa ngendlela evumela ukuthi ubone ukugeleza kokuzivocavoca.
I-Pilates Reformer Ukuphakama 1 - Ku-Sternum - Isinyathelo 1
Hlala uqondile. Bamba izibambiso njengoba ubungazibophezela izinsimbi zombili, izithupha ndawonye, ​​ama-elbows aphakanyiswe ekuphakameni kwephethini.
Ukuphakamisa 1 - Isinyathelo 2
Ukusebenzisa isisu sakho, isihlalo, kanye ne-curl ephansi emuva njengokungathi ugibela isikebhe, izandla zibe sternum. Imbuyiselo yakho engezansi iyojika njengencwadi C. Qaphela ukuthi ngumzimba wakho ohambisa isithuthi, izingalo zakho zishintsha kancane kancane.
Ukuphakamisa 1 - Isinyathelo 3
Bamba umzimba futhi uvule izingalo ukuze uhambe kancane kunalokho okushiwo.
Ukuphakamisa 1 - Isinyathelo 4
Ukusebenzisa amandla emathunjini akho kanye nesihlalo, gcina umzimba uqhubeke futhi ucindezele izingalo emuva. Ukuhamba kuyohamba kuze kube sekugcineni izingalo zingabuyela emuva.
Qaphela ukuthi ukunyakaza okuhlukile kudinga uxhumano olujulile esikhungweni sakho futhi kungathatha umkhuba omkhulu ukufeza.
Ukuphakamisa 1 - Isinyathelo 5
Lapho izingalo kanye nokuhamba kwemoto zihambile ngangokunokwenzeka, qala ukuqhubekela phambili, uqondise emadolweni, ugibele njalo isisu kude namathanga njengoba izandla zibuyela emuva futhi zihlangana ndawonye ngemuva kwesihlalo.
Ukuphakamisa 1 - Isinyathelo 6
Qhubeka ukudonsa isisu kuze kube sekhaleni le- C ukuphakamisa izandla ngasekuyeni, uvula isifuba namahlombe. Hlanganisa izandla ukuze usize ukuphakama (noma umfundisi onolwazi angasiza).
Ukuphakamisa 1 - Isinyathelo 7
Nge-control, vula izingalo bese ujikelezelana njengezinga eliphezulu futhi elibanzi njengoba amahlombe avumela ngokukhululekile, ungalokothi ulahlekelwe i -abs ye-abs .
Ukuphakamisa 1 - Isinyathelo 8
Qedela ukufinyelela ezinyaweni.
Buyela esimweni sokuqala.
Phinda usebenzise kabili ngaphezulu.
Qhubekela ku-Rowing 2.
I-Pilates Reformer Ukuphakamisa 2 - 90 Ama-Degrees - Isinyathelo 1
Hlala uqondile, izintambo zigobile nge-angle angama-90 degree, izintende zibhekene nawe.
Ukuphakamisa 2- Isinyathelo 2
Ukugcina umgogodla ude kakhulu futhi uqondile, uphindele emuva kokukodwa esiswini. Ububanzi buxhomeke ekutheni unamandla okulawula ukunyakaza ngenkathi ugcina umgogodla isikhathi eside.
Ukuphakamisa 2- Isinyathelo 3
Njengoba uqala ukuphindaphinda phambili, uphendule izintende ukuze ubheke phansi futhi ufinyelele izingalo ngesikhathi esifanayo uphinde uqhubekele phambili ekugcineni kwe-reformer. Ukufinyelela kwezingalo kuvela emuva.
Ukuphakamisa 2- Isinyathelo 4
Bendlela phambili njengoba izingalo ziqhubeka zifinyelele phambili bese zehla eceleni kwesithuthi.
Ukuphakamisa 2- Isinyathelo 5
Qhubeka uphakamisa isisu kude namathanga njengoba izingalo zibuyela emuva ukuzohlangana esihlalweni sakho.
Ukuphakamisa 2- Isinyathelo 6
Qhubekani ukungena kwi-C-curve ukuphakamisa izandla ngasekuyeni, ukuvula isifuba namahlombe. Hlanganisa izandla ukuze usize ukuphakama (noma umfundisi onolwazi angasiza).
Ukuphakamisa 2- Isinyathelo 7
Ngokulawula, vula izingalo bese ujikelezelana ngokuphakama nokuphakama njengoba amahlombe avumela ngokukhululekile.
Ukuphakamisa 2- Isinyathelo 8
Qedela ukufinyelela ezinyaweni.
Buyela esimweni sokuqala.
Phinda usebenzise kabili ngaphezulu.
Qhubekela ku-Pilates Reformer Rowings 3 no-4
noma i-Rowings 5 ​​- 6 (ukushefa nokukhumba)
Amanothi nezixhumanisi
Sibonga kakhulu umfundisi wethu ovelele u-Alisa Wyatt. U-Alisa ungumsunguli we-Pilatesology.com, enikeza amakilasi e-Pilates e-inthanethi. Ungumqeqeshi owaziwayo wePilates oshicilele ama-DVD ama-Pilates amane: Oqalayo, ophakathi, kanye no-Advanced Pilates Workout nama-Pilates for Men
bheka izibuyekezo:
I-Advanced Pilates i-DVD
Buyekeza: I-Mediates yama-DVD yama-Pilates
U-Alisa Wyatt uphinde wabonakala emiyalweni ye-Pilates mat exercising neck neck kanye namanothi akhe avela kuMasters on Pilates entanyeni yentambo abe yingxenye ebalulekile lapha.