Uma ucabanga ngokusebenza ngaphandle, i-Pilates kungenzeka ingabi phezulu ohlwini lwakho, kodwa mhlawumbe kufanele. Ukudlulisa umthamo wakho wangaphakathi noma i- apparatus okuqhutshwa emsebenzini ekupakheni yendawo kulula kunokuba ucabange.
Thatha ingqondo yakho bese uzama lezi zine ukuhamba okusheshayo futhi kulula 10-15 minute ukuqhuma ungenza noma kuphi kukhona ibhentshi epaki. Thatha ezinye izingubo ezilula ukungena, futhi empeleni ungagcina izicathulo zakho ngoba lezi zihamba. Le misebenzi ngayinye inokukhetha okukhethwa yipaki ukukhulisa imiphumela futhi usebenzise kahle imvelo yakho.
1 - I-Pilates Jump & Jack e-Park
Uma ukholelwa noma cha, ukugxuma ama-jacks kwakuyintandokazi kaMnu Pilates futhi ungenza abangane nabo. Nakhu okunye kokuhamba kwami kuya kokuhluka kwe-Jump & Jack.
Yenza isigaba se-Jumping ngezibalo ezimbili. Bala u-one up, bese ubala amabili wehle.
Manje yenza uJack ayingxenye kwezinye izibalo ezimbili. Le ngxenye igxuma phambili futhi ibuyele emuva nge-hip thrust. Njengoba uhamba phambili, uphonsa izingalo ukuze uphathe ukuphakama. Bese wehlisa ukuba bagxume emuva. Nansi ukubuka kokufundisa:
- Ukubala 1: Gweba izingalo phezulu - amamitha ububanzi.
- Ukubala 2: Gweba izingalo phansi - imilenze ndawonye
- Ukubala 3: UJack phambili - imilenze ndawonye - izingalo zokuthwala ukuphakama ngaphambili
- Ukubala 4: UJack emuva - imilenze ndawonye - izingalo zehla.
Hlanganisa lokhu uze ukwazi ukulandelana bese uqala isethi yakho.
Phinda izikhathi ezingu-15 kuya ku-25.
Option Park
Thola i-curb ephansi ukwenza ingxenye ethi "Jack" noma phambili noma emuva emuva.
Ingxenye eseduze evulekile noma izibalo ezimbili zokuqala zenzeka endaweni ephansi. Ukubala 3 noma ingxenye "ye-jack" igxuma emkhawulweni bese ibuyela emuva ku-Count 4.
Ingabe Udinga Ukuguqula I-Jumping Jacks?
IJumping Jacks ekunika inkathazo? Ayikho inkinga. Yenza lokhu kuthutha usebenzisa izingalo kuphela futhi uvumele umzimba ophansi uhlale unamanje. Uzofudumala futhi uthole ukujikeleza kwakho ukuqhuma ngaphandle komzabalazo wokubambisana kanye nesikhathi sokunciphisa.
2 - Pilates Abantu benza Push Ups Too
I-Pilates Push Up Series
Ukujima? Hlola lokho. I-Pilates inabo nalabo. Senza labo abanezimiso ezithile.
- Isinyathelo 1: Ukuma izingalo ezide zifinyelela phezulu.
- Isinyathelo sesibili: Phansi bese uhamba ngezandla uphahla.
- Isinyathelo sesi-3: Thatha ama-triceps angu-5 uphazamise.
- Isinyathelo sesi-4: Hamba izinyathelo zakho uphinde uhambe emuva ezinyaweni ngaphambi kokuba uphakamise ukuma.
- Phinda kabili ngaphezulu kwenani le-15 Push Ups.
Option Park
Sebenzisa ibhentshi njengendawo yakho yokusekela. Phansi phansi bese ubeka izandla zombili ebhentshini. Hamba izinyawo zombili emuva bese uthatha ama-5 Push Ups. Cindezela isipele kusuka ku-Push Up yakho yokugcina bese uhamba ngezinyawo zombili ukuma umude ngaphambi kokuphindaphinda amasethi angu-3-4 ngaphezulu.
Ingabe Udinga Ukushintsha I-Pilates Push Up?
Ayikho inkinga. Mane nje weqa i-Push Ups ibambe isikhundla se-Plank for 3-5 breaths. Thatha ukuphumula uphinde uphinde izikhathi ezingu-2-3.
3 - Plates Side Planks ePaki
Uchungechunge lwePlates Side Plank
- Isinyathelo 1: Kusuka, hamba phansi bese uhamba ngezandla zombili ukuya eplanini lesandla eliqondile.
- Isinyathelo sesibili: Pivot kolunye uhlangothi ngezinyawo ezinamathelisiwe OR noma kancane kancane.
- Isinyathelo sesi-3: Finyelela ingalo yamahhala futhi uphakamise izinyathelo zakho nezinkalo zakho phezulu.
- Isinyathelo sesi-4: Yehlisa ingalo phezu kwemilenze bese unciphisa izinyathelo zakho phansi.
- Phinda izikhathi ezingu-5-8. Woza ipulangwe ye-arm yangempela egcwele ngaphambi kokushintsha izinhlangothi.
Option Park
Sebenzisa ibhentshini njengesakhiwo sakho sokusekela. Thatha iplanki yakho ebhentshini ngokubeka izandla phansi kuqala futhi uhamba ngezinyawo zombili emuva. Pivot kwesinye isandla bese uphinda njengenhla.
Ingabe Udinga Ukushintsha iPlates Side Plank?
Ayikho inkinga. Vele uthathe unyawo olulodwa phambi komunye ukwesekwa okubanzi. Bamba isinyathelo soku-1 ukuphefumula okungu-3 kuya kwe-5. Thatha ikhefu bese uphinda izikhathi ezimbili- 3 ngaphezulu.
4 - i-Pilates Standing Splits ePaki
I-Pilates Standing Splits
- Isinyathelo soku-1: Kusuka esimweni sokuma esigxathu esisodwa sokubuyela emuva emzimbeni womgijimi ojulile.
- Isinyathelo sesi-2: Hamba umlenze wangemuva bese ugcina umlenze wangaphambili ugobile futhi uphansi.
- Isinyathelo sesi-3: Thatha i-torso yakho iqonde futhi ubeke izandla ngemuva kwekhanda lakho.
- Isinyathelo 4: Bamba ibhalansi yakho njengoba welula umlenze wangaphambili ngqo bese uwugoqa phansi.
- Hambisa ngendlela elawulwa kancane futhi uphinde ubuyekeze u-8-10. Bese ushintsha imilenze.
Izinketho zePaki
- Inketho 1 - Hlala ngemuva kwebheke ukusekela izandla zakho uma udinga usizo oluncane oluthile lokulinganisela.
- Okukhethwa ngu-2 - Hlala phambi kwebheke bese ubeka inyawo langaphambili emabhentshini ukwelula okujulile kodwa ukwakhiwa kwamandla angaphansi.
Ingabe Udinga Ukushintsha Ama-Splits Akhona?
Nomaphi lapho usebenza khona, khumbula ukuthi injongo yePilates ukuthuthukisa zonke izakhi zobuhle bakho ohlelweni olulodwa. Sebenzisa umzimba wakho njengeqembu nazo zonke izingxenye ezihambayo zisebenza ndawonye. Khumbula ukuthi ungagxila kuphela emandleni nasezingeni elilula eliza nge Pilates kodwa ekulawuleni, ekugxilweni nasekuphefumuleni okuyizinzuzo zonke zePilates.