Ukufakela umzimba Ukuqeqeshwa komzimba okugcwele

Tone imisipha yakho ngezivivinyo ze-Pilates eziphakathi

Ukuzivocavoca umzimba okugcwele nge-exercises ye-Pilates kuyindlela evamile elayishwe nge-ab, butt, emuva, ingalo, ihlombe, nomlenze wokusebenzisa imisipha ye-tone futhi unike umzimba umzimba ubude, obukeka kahle.

Njengoba wenza lokhu okuzilolonga umzimba, gcina izimiso zakho zePilates engqondweni. Kufanele kwenziwe ngomqondo wokugeleza okusekelwe umoya. Lo mkhuba udala kunzima. Abaqalayo bangase bakhethe isethi yokuqala .

1 - I-Series Legend Series

Ukwenza uchungechunge lomlenze wokuma :

1. Yima ngemilenze yakho ngokufanayo. Hlanganisa i-abs yakho, landa nge-midline yakho, phumula amahlombe akho. Hlola ukuthi umzimba wakho usemgqeni omude, omude.
2. Bhonqa amadolo ukuze amadolo akho awe phezu kwezinzwani zakho. Ngamaviki egobile, phakamisa izithende zakho. Ngezithende eziphakanyisiwe, cindezela kuze kube yimilenze eqondile.
3. Hlala ubude njengoba uhlalisa izithende phansi. Yenza izintambo eziyisithupha.
4. Shintsha ukulandelana: Ngezimilenze eziqondile, phakamisa isithende ukuze ufike ebhola lonyawo lwakho (hhayi eliphezulu kakhulu). Izithende ziphakanyisiwe, ziguqa ngamadolo. Amaqhubu egobile, cindezela izithende phansi. Landa kuze ume. Yenza izintambo eziyisithupha.
5. Phinda kokubili ukulandelana ngemilenze ku- Pilates .

2 - I-Roll Esekelwe Emuva

Ukwenza umqulu osekelwe emuva :

1. Hlala phezulu emathanjeni akho nemilenze efana, amadolo agugile, izinyawo ziphansi phansi, nezandla phezulu ngaphezu kwamadolo.
2. Hlanganisa isisu sakho se- pelvic kanye nemisipha yomzimba ukuze umzimba ophezulu uphaswe kalula. Amahlombe awela phansi futhi intamo ikhululekile.
3. Flex izinyawo zakho.
4. Donsela izibeletho zakho eziphansi ngokujulile ukuze uqale kabusha umqulu. Vumela ijika lakho lempendulo liphendule.
5. Gcina ijika lakho njengoba ugoqa kude kakhulu njengoba ungaya kahle. Izandla zakho zingakusiza ugcine umsebenzi ku-abs wakho.
6. Thatha i-abs yakho ngokujulile ukuze ulethe isipele sonke somzimba wakho.
7. Ukwandisa amathambo akho okuhlala kanye nenhloko yekhanda lakho ukuze uhlale ngokugcwele okuhleliwe. Yenza izintambo eziyisithupha.

3 - Ama-Reformer Footwork kuMathe

Ngaphandle kokuguqula i-Pilates, lokhu kuba ukuvivinya umzimba okukhulu. Nansi indlela yokwenza i- reformer footwork emathini :

1. Themba emhlane wakho ngemilenze ngokufana, amadolo agugile, izinyawo phansi.
2. Amandla ngemuva kwekhanda namahlombe phansi futhi ahlangene ububanzi kodwa angabi flat kuya phambili.
3. Hlanganisa umzimba wakho phezulu kuze kube phansi kwamahlombe ehlombe.
4. Letha imilenze yakho phezulu ngamaphetheni emaphethini ngaphandle, izinyawo ziguquguquke futhi ku-Pilates V.
5. Cindezela ngokusebenzisa amabhola ezinyawo zakho kodwa ugcine izithende ziphakanyisiwe ukuze uqondise imilenze yakho nge-degree-degree.
6. Buza emadolweni nasezintweni, usebenzisa i-abs yakho ukubuyisela izithende.
7. Yenza kabusha amahlanu. Phumla bese uphinda.

4 - ibhuloho eligcwele

Ukwenza ibhuloho lehlombe :

1. Themba ngemuva kwakho, imilenze ngokufana, amadolo aguqe, izinyawo phansi.
2. Cindezela kuze kufike ibhuloho isikhundla-isikhala sihlala hlangothi.
3. Nweba umlenze owodwa emadolweni.
4. Kick lowo mlenze uphawule ngezandla, uthathe phansi ngezinyawo uguquguquke. Gcina izinyathelo zakho zizinzile, futhi usebenzise amahlombe akho neminyango yezikhali zakho ukuze uthole usizo.
5. Yenza ibhuloho kathathu umlenze ngamunye. Phumla bese uphinda.

5 - I-Clam ephezulu

Ukwenza i- clam ephezulu :

1. Themba ohlangothini lwakho ngezinkalo zakho namahlombe ngendlela eqondile. Gcina izintambo zakho namahlombe ngokuqondile phezulu komunye nomunye.
2. Beka isandla sakho phezulu phezulu phambi kwesifuba sakho.
3. Bhonqa amadolo ukuze amathanga akho avuleke kancane kunama-90 degree degree.
4. Vula ikhanda lakho engxenyeni yakho ephezulu.
5. Gcina amadolo akho ndawonye futhi phansi njengoba uphakamisa izinyawo zakho, ndawonye, ​​kude nombhede.
6. Izinhlangothi zangaphakathi ezinyawo zakho zihlala ndawonye njengoba ujikeleza idolo elivulekile.
7. Gcina izinyathelo zakho phezulu kodwa ulethe idolo phezulu ukuze ujoyine idolo eliphansi.
8. Phinda uvule futhi uvale ngokumelene nezikhathi eziyisithupha. Ukuphumula. Phinda. Shintsha izinhlangothi (noma wenze umsebenzi olandelayo, bese ushintsha izinhlangothi).

6 - Inja Yokuphakama Kwangaphakathi

Ukwenza isiphakamiso sangaphakathi sethanga :

1. Themba eceleni kwakho kwelinye umugqa omude. Hambisa imilenze yakho ngamasentimitha ambalwa ngaphambi kwakho ukuze usebhanana.
2. Phakamisa izimbambo zakho bese uphakamisa ikhanda lakho phezulu. Qinisekisa ukuthi ugcina umhlane wakho nentamo ngokuhlelwa kahle.
3. Letha unyawo lomlenze wakho phezulu ukuze uhlale phambi kwethanga lakho.
4. Thepha isandla sakho esiphakeme ngemuva kwethole bese ubamba ngaphandle kwekhanda lakho.
5. Ukugcina umlenze ongezansi ngqo, ufinyelele isikhathi eside kangangokuba uphakamisa phansi. Sebenzisa ithanga lakho langaphakathi .
6. Gcina lo mqondo ubude njengoba uhlehlisa umlenze wehle.
7. Yenza izinsimbi eziyisihlanu kuya kweziyisishiyagalombili ohlangothini ngalunye.

I-7 - i-Dolphin Arm Plank

Ukwenza iplanki yesandla sehlengethwa :

1. Qala ezandleni zakho nasemadolweni. Bese uhambisa izintambo zakho phansi phansi ngqo emahlombe akho.
2. Iziphambili zakho zingadlulisela phansi phansi ngqo phambi kwakho ngezandla zakho, noma izandla zakho zingabanjwa ngeminwe efakwe. Qinisekisa ukuthi amahlombe akho abuyela emuva futhi aphansi, futhi isifuba sakho sivulekile.
3. Gcina imisipha yakho yesisu ihanjiswe ukuze isekele ukunyakaza njengoba ubuyela emuva endaweni yeplanki . Imilenze yakho ihlangene. Ubude bomzimba wakho busekela lokhu kuthutha-akugxilwanga kuphela emzimbeni ophezulu.
4. Qinisekisa ukuthi uhamba ngokuqondile.
5. Bamba imizuzwana engu-15. Phinda.

8 - Ukubhukuda

Ukwenza umsebenzi wokubhukuda we- Pilates :

1. Themba esiswini sakho ngemilenze yakho ngqo.
2. Ukugcina amahlombe akho kude ezindlebeni zakho, welula izingalo zakho phezulu.
3. Thatha i-abs yakho ukuze uphakamise inkinobho yakho esiswini kude.
4. Uma usuka enkabeni, welula izingalo nemilenze yakho kuze kube manje eziphambene nalokho ezivela phansi. Ngesikhathi esifanayo, thola ubude obuningi emgodini wakho okhanda ikhanda lakho likhuphuke. Gcina ubuso bakho phansi ukuya ematheni; ungadli intamo yakho.
5. Ingalo engakwesokudla yesandla / umlenze wesobunxele, khona-ke umlenze wesokunxele / wesokunxele, ukuwashaya up and down in impulana encane.
6. Philisa ngokukhahlela amahlanu futhi ufinyelele, futhi uphume amahlanu.
7. Yenza imijikelezo emihlanu.
8. Okukhethwa kukho: thatha ikhefu ekufakweni kwengane .

Uyingxenye yokusebenza komzimba wakho ogcwele. Qhubeka.

9 - I-Leg Pull Front

Ukwenza umlenze udonse phambili :

1. Thatha indawo yeplanethi ngezandla zakho ngqo ngaphansi kwamahlombe akho nemilenze ethunyelwe ngezithende ndawonye.
2. I-Abs ebenziwayo nomzimba ngendlela eqondile, gcina amahlombe kanye ne-pelvis yakho igxilile njengoba uphakamisa umlenze owodwa oqondile ukusuka kumat.
3. Yehlisa umlenze ngokulawula.
4. Phinda izikhathi ezinhlanu. Shintsha izinhlangothi.

10 - Ukunyakaza okuphansi

Ukwenza umgogodlo welula :

1. Hlala phezulu kumathambo akho. Finyelela phezulu kwekhanda lakho esibhakabhakeni kodwa uvumele amahlombe akho ahlale ekhululekile
2. Yandisa imilenze yakho ngobubanzi behlombe, izinyawo ziguquguquke.
3. Faka futhi ukhulise izingalo zakho phambi kwakho, ukuphakama kwehlombe.
4. Exhale njengoba ukwandisa umgogodla wakho ukujika phambili. Uyahamba nge- C-curve ejulile.
5. Vumela ukukhululwa okujulile ezinqulwini njengoba ugcina amahlombe akho phansi futhi ufinyelele iminwe yakho ezinzwaneni zakho.
6. Vula futhi ufike kancane kancane njengoba ujabulela ukugcwala kwe-stretch yakho.
7. Exhale bese uqala ukubuya kwakho ngokusebenzisa izibeletho ezingezansi ukuze ulethe i-pelvis eqondile. Roll up the spine ukuhlala.
8. Yenza izintambo ezintathu.

11 - I-Spine Twist

Ukwenza i- spin twist :

1. Hlala phezulu kumathambo akho.
2. Donsela izibeletho zakho futhi ukhulise umgogodla wakho ukuze umzimba wakho ophezulu usekelwe kahle.
3. Flex izinyawo zakho futhi ufinyelele ngokusebenzisa izithende zakho.
4. Yandisa izingalo zakho ngqo ezinhlangothini, uzigcine ngisho namahlombe akho.
5. Ezingxenyeni ezimbili ze-exhale, thola isikhathi eside njengoba ijika lakho liyi-torso yakho nekhanda ku-axis yakho ephakathi. Gcina i-pelvis yakho igxilile.
6. Ukunyakaza kuyingxenye ye-pulse emibili lapho uhamba khona ukuze uphenduke ingxenye, futhi usebenzise okuningi ukuze uphenduke ngangokunokwenzeka.
7. Sebenzisa ukungena kwakho ukuze ubuyele esikhungweni. Yiya ngaphesheya.
8. Yenza amasethi amathathu.

12 - Isikwele

Ukwenza isikebhe sokugqoka :

1. Qala emhlane wakho ngamahlombe akho kude nezindlebe zakho nezingalo ezinhlangothini zakho, izintende zezandla.
2. Yandisa imilenze yakho kuze kube sehlahleni. Gcina ndawonye, ​​ubambe iqhaza lomzimba.
3. I-Inhale: Ukugcina isisu sakho singena ngaphakathi, sebenzisa ukulawula kwesisu ukuze uthathe imilenze yakho eceleni. Imilenze ihlala ndawonye.
4. Umzimba wakho ophezulu uzohlala uzolile futhi uzinzile. Kuyasiza ukucindezela kalula iminyango yezikhali ematini.
5. Imilenze ibhidliza phansi futhi idlule esikhungweni esiphansi. Ungathathi imilenze yakho ephansi kangangokuthi umhlane wakho ophansi uvela kumat.
6. Njengoba imilenze yakho iqala ukuthuthela kolunye uhlangothi lwe-arc yakho, sebenzisa i-exhale yakho ukuyihambisa nxazonke.
7. Yenza ama-arcs amathathu kusiqondiso ngasinye.

13 - Teaser

Ukwenza i- teaser :

1. Themba emhlane wakho ngemilenze yakho ngqo, izingalo eziphezulu - amahlombe kanye nezimbambo phansi. Faka.
2. I-Exhale: Thatha izingalo zakho phambili phambili, njengoba ugoqa umzimba wakho phezulu bese uletha imilenze yakho phezulu ngesikhathi esifanayo. Yenza isikebhe esijulile sesisu. Lesi yisikhathi esinamandla lapho kufanele uhambe khona nje. Sebenzisa i-abs yakho nokuphefumula, hhayi umfutho.
3. Faka: Ukulinganisela futhi ufinyelele izinzwane zakho.
4. Exhale: Roll down. Njengoba ugoqa umgogodla ongaphezulu, izingalo zizobuyela emuva futhi imilenze ihle phansi.
5. Yenza izintambo ezintathu kuya kwezinhlanu.

14 - Uhlangothi Lula

Ukwenza ilanga elihlangene :

1. Hlala eceleni kwemilenze yakho ehlongozwe ohlangothini. Beka unyawo lwakho oluphezulu phansi phambi komunye, isithende kuya kwezwane.
2. Faka isandla sakho esisekelayo emgqeni ngokuhambisana ne-hip yakho ngamasentimitha ambalwa edlule ihlombe lakho.
3. I-Inhale: Cindezela engxenyeni esekelayo bese ulungisa imilenze yakho ukuze uphakamise isifuba sakho kude nombhede.
4. Amahlombe akho angaphezulu kokunye, njengoba kunjalo ezinqulwini zakho.
5. Gcina umzimba wakho emgqeni omude ophakanyisiwe futhi ushaye ingalo yakho ephezulu ku-arc ukuze ufinyelele ngaphezulu.
6. Thatha ngokushelela ngokufinyelela phezulu ku-arc ohlangothini nomzimba wakho ongaphezulu.
7. Buyela eplanini eliseceleni. Buyela esimweni sokuqala.
8. Yenza izintambo ezintathu. Shintsha izinhlangothi.

15 - Shiya uphawu

Ukwenza uphawu :

1. Hlala phezulu kumathambo akho. Phakamisa izinyawo zakho ufake izandla zakho ngaphakathi emilenzeni yakho. Gcoba izandla zakho ngaphansi kwezinyawo zakho bese uqonda ngaphandle. Amadolo angaphandle kwehlombe, nezinyawo zihlangene.
2. Ngokulawulwa okukhulu, shayela i-abs yakho. bese wenza isakhiwo se- C nge-torso yakho. Ukubheka kwakho kuveli.
3. Vula: Ukuqala ukunyakaza nge-abs yakho engezansi, ubuyele kahle emahlombe akho (hhayi entanyeni yakho). Hamba izinyawo zakho ndawonye kathathu phezulu.
4. I-Exhale: Sebenzisa imisipha yakho ejulile yomzimba kanye ne-exhale yakho ukukusiza ukuba uphinde uvele. Ukulinganisela.
5. Yenza ama-reps amahlanu.

16 - uPilates Pushup

Ukwenza i- Pilates pushup :

1. Qala ukuma. Gcina amahlombe akho phansi uma uletha izingalo zakho phezu kwekhanda lakho.
2. Izingalo zakho kufanele zilandele izindlebe zakho njengoba ugoqa ikhanda lakho bese uhlehlela phansi. Thatha i-abs yakho futhi uphawule umgogodla uze izandla zakho zifinyelele kumat.
3. Hamba izandla zakho emathini ezinyathelweni ezintathu ezinkulu kuze kube yilapho usesekela phambili / iplanki. Gcina i-pelvis yakho igxilile njengoba uhamba ngezandla.
4. Bhonqa izintambo zakho ngqo ezinhlangothini zakho ukuze izingalo zakho ziqhube izimbambo zakho. Yenza ama-pushups amathathu.
5. Hamba izingalo zakho emuva endaweni yokuthinta izinzwane.
6. Vula umgogodla wakho ukuma.
7. Phinda kathathu.

Umsebenzi omkhulu ekuqedeni ukuqeqeshwa komzimba okuphelele.