Ukumelana noBaningi Ukuzivocavoca komzimba ophezulu

Sinenhlanhla ukuthi sibe nomzimba ophezulu wokuzivocavoca umzimba wokuzivocavoca umzimba ofundiswa ngumqeqeshi owaziwayo we-Pilates nomfelandawonye u-Lisa Hubbard. Lapha, uLisa uye wahlanganisa isisindo sokuzivocavoca okugxila ezandleni - amabhandeki kanye ne-triceps, ikakhulukazi, esifubeni namahlombe. Yiqiniso, e- Pilates yeqiniso ngempela, uzozizwa lezi zivivinyo zithinta emuva futhi ungabambe iqhaza lakho lonke. uzozizwa lezi zivivinyo zithinta emuva futhi ungabambe iqhaza lakho lonke.

Qaphela: Sicela ugcine engqondweni ukuthi ngenkathi ibhande lokumelana likuphikisa, udinga ukumelana nebhande. Ukukhululwa kuyisinyathelo esilawulwayo, okwenza konke ukulandelana komsebenzi wokunciphisa kubambelele. Lokho kuyisihluthulelo sokwenza konke okuvivinya umzimba kwakho kwe-band ukusebenzela kuwe. Futhi, ibhendi yokuzivocavoca ayikwazi ukuvunyelwa ukukudonsa ekuphumeni okuhle. Umgogodla wakho ubude, intamo yakho ukuqhubeka komgogodla wakho, futhi uxhuma phansi emathanjeni akho futhi ufinyelela phezulu kwekhanda lakho. Izimbambo zakho, isibonelo, ungaqhubeki phambili ngenxa yokuthi usebenzise izingalo namahlombe. Yize ukugxila ekusebenzeni komzimba okuphezulu, usalokhu uxhumeke kumgogodla wakho futhi umzimba wokuzivikela we-band ujoyina umzimba wakho wonke. Jabulela.

Ukujikeleza Kwangaphandle Ngamaqembu Wokuphikisa

1. Qala ukuguqa noma ukuma endaweni engavumelani nomgogodla ngemilenze efana no-hip-width ngaphandle.
2. Bamba ibhande nganoma yiluphi uhlangothi nezintende zezandla ezibheke phezulu futhi izimbongolo zakho ezinhlangothini zakho.
3. I-Exhale ukuze ujikeleze emahlombe ngaphandle, welula i-band ngokuzenzekelayo futhi ufinyelele izimpande zakho ezinhlangothini.
4. Vula futhi umelane neqembu uma ubuyela endaweni yokuqala.
5. Ukuphakanyiswa okuphakanyisiwe: Yakha amaqoqo angu-3 we-10 -15 reps

I-Triceps Cindezela Nge-Band Yokumelana

1. Hlala ngemilenze yakho enwetshiwe ndawonye nezinyawo ziguquguquke.
2. Beka ibhande ngaphesheya kwezinyawo zakho
3. Gcina umgogodla wakho uqonde futhi ubheke phambili emlenzeni, izandla ngaphesheya kwendima yokumelana.
4. Finyelela izingalo zakho emuva, uphakamise izingalo phezulu phezulu ngezandla eziqondile.
5. Gcina izingxube zakho ziphakeme futhi uzifake ukugoba izintambo, ukuphikisa ukudonsa kwebhande.
6. Exhale welula izingalo emuva.
7. Ukuphakanyiswa okuphakanyisiwe: Yakha amaqoqo angu-3 we-10 -15 reps

I-Biceps Curl Nge-Band Resistance

1. Hlala ngemilenze yakho enwetshiwe ndawonye nezinyawo ziguquguquke.
2. Faka ibhande lokumelana phakathi kwezinyawo zakho nezinyawo ngaphesheya kweqembu.
3. Yenza isipele sakho esingaphansi ematheni ukuletha izingalo zakho ku-90 degree degree, izinhlangothini ezinhlangothini zakho.
4. Faka ukuphakamisa izingalo ezihambisana nendawo
5. I-Exhale ukuze ibuyele endaweni yazo yokuqala.
6. Ukuphakanyiswa okuphakanyisiwe: Yakha amaqoqo angu-3 we-10 -15 reps

Qaphela: Lokhu kusebenza akukona ngokulenga ibhande lokumelana. Gcina i-curl yomzimba wakho ephezulu isekelwa nge-abs yakho. Imizimba yama-pilates eyokusiza ukuthi uqinise amandla afaka phakathi kwesifuba , uphakamise futhi uchungechunge lwezinhlelo ezingu-5 ze-ab .

Ukukhawula NgeBhanti Yokubuyiselwa

1. Qala ukuhlala, imilenze inwetshiwe ndawonye nezinyawo ziguquguquke.
2. Beka ibhande ngaphesheya kwezinyawo zakho ngezandla zakho kuzo zonke izinhlangothi zebhande, izintende zibheke ngaphakathi.
3. Ukwandisa izingalo zakho bese ugoba umgogodla wakho phambili. Exhale futhi uhlanganyele indawo phakathi kwamahlombe akho ukuze usize ukudonsa izimbongolo emuva.
4. Faka endaweni yokuqala.
5. Ukuphakanyiswa okuphakanyisiwe: Yakha amaqoqo angu-3 we-10 -15 reps

Ngiyabonga kakhulu kuLisa Hubbard ngokunikela ngalezi zindlela zokuzivivinya zomzimba ezingenhla. ULisa ungumsunguli weRhythm Pilates futhi wenze ama-DVD amabili ama-Pilates: ama- Pilates aphuthumayo nge-Exercise Band ne- Total Body Pilates nge-Mini Ball . Ungase umqaphele njengendlela ebonakalayo e-Pilates DVD nasezincwadini zikaRael Isacowitz kanye nasePilates Style Magazine.