Yakha Amakhono Akho Ngalezi Zivivinyo Zoku-Pre-Teaser
Ukuvivinya umzimba we- Pilates kuyingxenye yokulandelana kwe-Pilates mat . Kuye kwaziwa kakhulu ngabantu abayinselele iminyaka engaphezu kwengu-60. Ngakho ungazizwa wedwa uma uthola kunzima lokhu.
Noma kunjalo, i-teaser iyinhlangano yokuzivocavoca efanelekayo yokufunda. Kuthatha amandla amaningi, ukuguquguquka, ukulawula, nokulinganisela - zonke izinto esizithandayo ukuthuthukisa ku-Pilates. I-Teaser, uma kwenziwa kahle ingenye yalezo zivivinyo ze-Pilates eziwela esigabeni sesisu somzimba esiswini kanye nokuzivocavoca.
Ukwakha i-Pilates Teaser
Uma ama-Pilates esebenzisa umzimba, njengesiko se-teaser, kunzima, kusiza ukubheka kuzo ngokuqondene nokuthi yiziphi amakhono ahlobene ngokuqondile namanye ama-exercises e-Pilates angakufundisa ngalokhu osebenzayo.
Esikhathini se-teaser, isibonelo, singathola kalula izingxenye zesifuba sokuphakamisa, ikhulu, i-roll-up kanye nokuphakama okuphansi kwesigxathu. Singathola okuningi kepha lezi zizokwenza uqalise. Bona amathiphu nezixhumanisi eziya emiyalweni yalezi zivocavolo ezingcono teaser ngezinhlelo ezingu-30 ngezansi. Ngokubeka lezi zivivinyo zokwakha i-teaser zibe ohlelweni lwakho lokuqeqeshwa njalo lwe- Pilates uzokwakha kancane amandla namakhono okuthathayo ukuze wenze i-teaser ephelele.
Qala ngokufunda i-One-Leg Teaser
Ukuguqula i-teaser ngokugcina idolo elilodwa ligobile, unyawo oluphansi phansi luyindlela enhle kakhulu yokusebenzisa umthamo njengoba usakha kuze kube teaser egcwele. Kulula kancane, kodwa ungazenza zonke izingxenye ezibucayi zefomu le-teaser.
Hlanganisa i-Chest Lift
Ukuphakama kwesifuba kuzokunika amandla angaphezulu okudingayo ku-teaser. Kuzokwenza futhi ukuba usebenzise ubude bomgogodla nomoya oqala ukunyakaza kanye nomqulu ochazwe phansi.
Hlanganisa ama-Pilates amakhulu
Ukuzivocavoca okugcwele kuqala ukulala phansi, njengoba nje namakhulu enza. Uhamba ngqo ngaphesheya kwePilates isikhundla esingamakhulu amahlanu endleleni yakho ekukhuleni okugcwele. I-teaser igcina ihlehlisa futhi iqhubekela phambili ... Amakhulu azophinde akusize ukwakha amandla amaningi we-teaser. Ukushintsha ama-hundred ngokuguqa ngamadolo kuseta-phezulu kuzoba usizo.
Hlanganisa i-Roll Up
Abaningi abantu bacabanga ukuthi i-roll up noma iyiphi elula kune-teaser. Kodwa i-roll up iyisimo esihle sokuzivocavoca kanye ne-teaser inezinhlobo ezifanayo zomzimba ophezulu wokugcoba komzimba ukuthi i-roll up. Ukuqhaqhaza kuzokusiza ukuthi usebenzise ukugcina amahlombe akho phansi kanye namahlombe agxile kuwe lapho ufika.
Qaphela: Enye yezinselele kubantu abakhuphukayo yukuthi izinyawo zabo ziyahamba phezulu. Siyaxolisa ukusho lokhu akusiyo isiphakamiso semigqa esiswini esiswini-esiswini-esiswini esiya kuso teaser. Uma unezinyawo ezindizayo noma ezinye izinselelo nge-roll up, sicela ubheke i- Master Roll Up. Ungaphinda usebenzise ukuhlolwa kokuqala, ukusekela emuva , ukuze uthole amakhono amaningi we-teaser bese uvula.
Yenza umkhuba we-Double Leg Lower Lift
Yilapho uzohamba khona isikhathi eside ekuthuthukiseni ukukhuthazela okuphezulu kanye namandla angaphansi adingayo ukuze ugobe leyo miilenze phezulu ku-teaser.
Faka i-Teaser Full Ngokuhlanganyela
Uke wenza umsizi womlenze oyedwa ngoba uhamba kakhulu lapho! Ngaphambi kokuba uthuthele ku-teaser egcwele, cabangela ezinye izimfanelo ezimbalwa ze-teaser.
- I-teaser ihlanganisa umoya nomzimba
- I-teaser iyisenzo sokugeleza
- I-teaser igxuma futhi ihamba ngendlela elinganiselayo - kwesokudla kwesokunxele nomzimba ophansi ophansi.
- Ungakwazi ukwenza lula i-teaser (nokuzivocavoca okuningi) ngokucabanga ngokuhamba ukusuka phakathi nendawo phakathi komzimba womzimba.
- I-Pilates teaser ibukeka efana ne-yoga isikebhe pose kodwa akusiyo isikebhe.
Imiyalelo Egcwele Teaser
Qala ukulala phansi, izingalo ezinhlangothini zakho. (Ekubuyiseni Ekuphileni Ngokuphikisana Nama-Contrology UJoseph Pilates ufundisa lo msebenzi njengoba eqala ukuhlala. Ngithola lula ukuthola ukulala phansi kodwa uma wazi inguquko ehleliwe, kuhle.)
- Yandisa imilenze yakho nge-degree-45 degree (ungase futhi uqale ngemilenze ethunyelwe ngenhlobo ephakeme kakhulu)
- Faka
- I-Exhale: Lungisa umgogodla wakho ukugoqa ikhanda lakho kancane bese uqala ukuqoqa imisipha yakho yesisu ngaphakathi nangaphezulu ukuze umzimba wakho ophezulu uqale ukugoqa umbhede. Ngesikhathi esifanayo izingalo zakho ziza ukufana nemilenze yakho. Ama-fingertips afinyelela kudlule izinzwane kodwa amahlombe ahlale phansi.
Lokhu kushukunyiswa kwe-scooping. Amandla ahamba phambili nangemuva ngemuva komzwa wokusekela ubude emhlane wemilenze yakho. - Bhala njengoba ufika phezulu bese uvula isifuba sakho, uphakamise ikhanda lakho ukuze ubonise ubude bomgogodla wakho.
- I-Exhale ukuze uqale phansi. Qala kusuka kwe-abs encane futhi usebenzise ukulawula, uguqe phansi ngokulandelana ngokuhambisana nomgogodla. Gcina imilenze ndawonye. Cabanga ngokusika phansi i-midline yakho.
- Phinda izikhathi ezingu-3.
I-Teaser iyi-classic yokuhlola umzimba yama-Pilates. UJoseph Pilates ufundisa ngokuhlukileko v ukuqala ukuhlezi nokugcoba emqulwini - encwadini yakhe ethi Return to Life Through Contrology . Abanye bathola ukuthi kunzima kakhulu. Kungase kube yisinyathelo sakho esilandelayo.
I-teaser ilandelwa ukukhahla eceleni futhi ilandelwe yi-hip ephikisana nokulandelana kwe-Pilates mat.