Ma Exilates A 3 Kunyumba Kwa Pilates Wakupha

Zamkati

• Lunge, Plié, Bwerezani
• Kutulutsa Plié Squat
• WunaBridge
• Onaninso za

Ngati mudapitako ku kalasi ya Pilates, mukudziwa momwe wokonzanso angagwiritsire ntchito minofu yolimba yomwe imanyalanyazidwa. Ndi bwino kunena kuti mwina simungagwirizane ndi chimodzi mwa contraptions mu chipinda chanu pabalaza, kotero Amy Jordan, woyambitsa WundaBar Pilates ndi situdiyo mu NYC ndi California, akugawana tingachipeze powerenga, koma amasuntha zovuta mungachite kunyumba. (Kodi simunayesebe mchitidwewu? Nazi Zinthu 7 Zomwe Simumadziwa Zokhudza Pilato.)

Zochita zitatuzi zama ndege angapo zimayang'ana kukweza, kutsitsa, ndikujambula matako anu, ndikupatsanso kulimbitsa thupi nthawi yomweyo. Chifukwa chake ngati mwatha makalasi ku studio yakwanuko, kapena mukufuna kuchita nawo ntchito zina zapakhomo pakati pa makalasi, gwirani zida zingapo ndikukonzekera kuwotcha zofunkha. (Kenako, yesani ma Pilates 20 Workout a Hardcore Abs.)

Zomwe mukufuna: seti ya ma dumbbells opepuka, mphete ya Pilates (mpira yaying'ono, yopepuka yolimbitsa thupi imagwiranso ntchito)

Lunge, Plié, Bwerezani

A. Yambani ndi ma dumbbells mdzanja lililonse mukamatsikira kuzolowera zolimbitsa thupi za 90-degree (kumbuyo ndi kutsogolo mwendo kuyenera kupanga mawonekedwe a 90-degree). Nthawi yomweyo, bweretsani ma dumbbells mpaka pachifuwa, mikono molunjika.

B. Miyendo yoyenda kuti ibwere pakatikati, kutuluka m'kati mwake ndikupita kumalo othamanga kwambiri. Panthawi imodzimodziyo, bweretsani ma dumbbells mmwamba ndi kunja kumbali zomwe zikubwera osati kutalika kwa phewa.

C. Sinthaninso mbali ina komwe mudayambira, mukuchita zolimbitsa thupi ndikukweza dumbbell mbali inayo.

Kutulutsa Plié Squat

A. Ndikulowetsa pang'ono pamphete ya Pilates kapena mpira wolimbitsa thupi, tsikirani mu squat ndi mapazi pafupi.

B. Pewani chidendene chakumanja pansi, kubwera ku mpira wa phazi lanu. Khalani pamalo a squat.

C. Bweretsani chidendene pansi ndikusunthanso, ndikuchotsa chidendene chakumanzere.

D. Pambuyo pobwereza kukweza chidendene mbali zonse ziwiri, sungani zidendene zonse mutamira pansi mainchesi imodzi kapena awiri mu squat yanu. Sungani mmwamba ndi pansi.

WunaBridge

A. Gona chagada ndi mapazi pansi, mawondo akugwada patsogolo panu. Khosi ndi lalitali komanso lomasuka, mikono ili m'mbali mwanu.

B. Mukakhala ndi mpira pang'ono pakati pa ntchafu zanu, kwezani m'chiuno mwanu ndi zofunkha kuti mupange mzere wolunjika kuchokera kumutu mpaka maondo, ndikufinya mpira pang'ono pang'ono.

C. Pang'onopang'ono tsitsani mmbuyo ndikuwongolera.

*Ipangitseni kuti zikhale zovuta: Pamwamba pa mlatho, kwezani mwendo umodzi pa diagonal, kuti mzere wanu wowongoka uchoke ku chala kupita kumutu. Perekanso pansi. Bwerezani kayendedwe kake, ndikusintha miyendo.

Onaninso za