Level 2 Pilates Ukuvivinya Amandla Nokuzivumelanisa

by I-Marguerite Ogle

Lesi yisikhathi esiphakathi se-pilates mat. Igxila emandleni esisu kanye nokuthungatha emuva, izinhlangothi, umzimba wangaphambili, nezintambo. Uma ungakwenzi ukuqeqeshwa okuningi kwePilates ngaphambili, ungase ufune ukuqala nge- Pilates Beginner Exercises noma Quick Workout 1 . Zombili ziyizinhlelo ezinhle kakhulu ezibandakanya ukuqeqeshwa okunzima kakhulu.

Lolu chungechunge alufaki ukufudumala. Noma kunjalo, noma yikuphi ukuvivinya umzimba kufanele kuqale ngomzuzwana othile wokulungiswa nokusetha ukulungiswa. Ungase ufune ukuhlola ukuzivocavoca okufudumele ngaphambi kokuqala lo mkhuba.

Ulungele ukuhamba? Isinyathelo ngasinye sizobonisa ukuvivinya umzimba futhi unikeze isixhumanisi nemiyalelo ephelele yokusebenzisa umsebenzi. Njengoba uqala ukuzivocavoca ngalunye kuzodingeka uhlole lesi sinyathelo ngesinyathelo njengesikhumbuzi. Okwamanje, iya emsebenzini ngamunye futhi ufunde kahle, bese usebenzisa inkinobho yakho emuva ukuze ubuyele kulokhu kulandelana.

1 - Amakhulu

Amakhulu, aguqulelwe ukufudumala. uPeter Kramer uhlonipha uKolesar studios

Lokhu kusetshenziselwa ukuqeqeshwa kwama-Pilates kuvame ukusetshenziselwa ukufudumala kwamathumbu omzimba. Njengoba kwenzeka ekuqaleni kokuzivocavoca kwakho, ungase ufune ukuwuguqula ngokugcina imilenze ephakeme noma ukuguqa ngamadolo ahambisana nendawo.

Okuningi

2 - Ukulinganisa kwe-Straight Leg Straight

Ruth Jenkinson / Getty Images

Nakuba kuthiwa ilula, lo msebenzi usebenza ngokugcwele emzimbeni. Izingalo zakho zidonsa kancane umlenze kuwe, kodwa usebenzisa i-abs yakho futhi ungabambeli ngokubamba umlenze.

Okuningi

3 - isiphambano se-Criss

I-Pilates Mat Exercise Criss Cross. isithombe (c) sika-2006, uMarguerite Ogle

I-Criss Cross inezela ukujikeleza komgogodla, okwenza inselelo enkulu ye-obliques ekusebenzeni kwethu kwesisu.

Okuningi

4 - I- Swan ne-Roll Neck

I-Pilates Swan ne-Neck Roll. ukuhlonishwa kwePeak Pilates

I-Swan ne-Neck Roll iyisenzo sokwandisa emuva. Kubalulekile ukufaka izivivinyo zokwandisa emisebenzini yakho ye-Pilates. Basiza ukulinganisela eziningi ezenziwa phambili ze-flexion umzimba.

Okuningi

5 - I- Double Lowight Leg Lowers

I-Pilates Mat Ukuzivocavoca - Umlenze Okulungele Owesibini Ngaphansi. nguPeter Kramer, ukuhlonishwa kukaKolesar Studios

Gxila emathunjini akho omzimba, phonsa amathambo akho ndawonye, bese uhlala emgqeni wamaphakathi. I-Double Straight Leg Lowers izothanda ukukudonsa ngaphandle. Lokho kwakuyobukeka kanjani? Ingemuva yakho yayizophuma emgodini, bekuyoba khona isikhala esikhulu phakathi kwamathanga akho aphezulu, nentamo yakho izobe ihlupha. Esikhundleni salokho, i-abs yakho iphansi futhi ukunyakaza kwakho kulawulwa njengoba wehla futhi uphakamisa.

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6 - Rainbow

UStephanie Hager - HagerPhoto / Getty Izithombe

Yenza i-Rainbow noma ngaphandle komjikelezo womlingo . I-Rainbow iyinhlangano yokuzivocavoca okukhulu yokwehlisa ithanga langaphakathi nangaphandle. Hlala udonsa-konke kuvela ezibelethweni ezinamandla.

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7 - Teaser nge One Leg

Teaser, umlenze owodwa. nguPeter Kramer u-Kolesar Studios

I-teaser ingumakhi onamandla omzimba oyinhloko. Yakha amandla, amandla, ukulawula, ibhalansi, ukuphefumula, nokuhlanzeka-zonke izinto esizama ngazo ekusebenziseni kwe-Pilates. I-teaser ne-One Leg inguqulo eguquliwe. Uma usujwayelene ne-Teaser, yenza i-Teaser ngemilenze yomabili inwetshiwe.

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I-8 - Ukuhamba njengeBhola

I-Pilates ihamba njengebhola. nguPeter Kramer, inkantolo yobuKolesar Studios

Ukuqhaqha njengebhola kuvuselela umgogodla, kusebenza ngokujulile izibeletho futhi kusihlolisise ukugeleza kwangaphakathi kokuhamba nokuphefumula emzimbeni. Ungase ubuyekeze amacebiso we-Rolling Exercises ngaphambi kokuthi uqale ukugoqa njengebhola.

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