Mukati
Kugara uchiita maPilates kuchakubatsira iwe kusimbisa yakadzika mhasuru, kukudziridza kuchinjika uye kugadzirisa chimiro. Pilates inoonekwa seimwe yemhando dzakachengeteka dzehutano. Ini ndinopa akanakisa maPilates kumba - vhidhiyo kubva kuna Alena's Mondovino.
Muchikamu chechitatu chezvikamu zvakateedzana naAlyona Mordovina:
- Mapilato asina michina: matatu matanho ekuomerwa.
- Pilates bhora / fitball
- Ivo vanoita yogati
Zvirongwa zvakadai seyoga uye Pilates zviri nyore kwazvo kuita vhidhiyo mumutauro weRussia kuti unzwisise zvese nuances uye akakodzera matekinoroji ekurovedza muviri. Alena anopa kuraira uye matipi panguva yekudzidzira uye zvinokubatsira iwe kudzidzira maPilates kumba zvinobudirira uye zvinobudirira.
Onawo:
- Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
- FitnessBlender: matatu akagadzirira Workout
- Wepamusoro gumi wakasimba HIIT kudzidziswa paChloe ting
Tsananguro yePilates kumba naAlyona Mordovina
Alain Mordovina inyanzvi yechokwadi mumunda weyoga uye Pilates. Inobata nenzvimbo idzi dzekugwinya kweanopfuura makore makumi maviri. Muna 20 Alena mudzidzisi weyoga nePilates, anogadzira maDVD uye anogadzira vhidhiyo dzidziso ye multimedia chiteshi "Live". Makore apfuura, Alain Mordovina anodzidzira yogalates - musanganiswa wezvinhu kubva yoga uye Pilates.
Ndeapi mabhenefiti ePilates makirasi naAlyona Mordovina? Kutanga, iwe unozonatsiridza muviri wako, kusimudzira mhasuru toni, kubvisa nzvimbo dzedambudziko padumbu nezvidya. Kechipiri, nekuda kwePilates kumba iwe unozokanganwa nezvematambudziko nemusana wako uye nekuvandudza mamiriro ako. Bata chirongwa Alena's Mondovino anogona vanhu vane chero danho rekugadzirira: akagadzira Workout yekutanga, yepakati nepakati nhanho.
Wepamusoro makumi matanhatu epamusoro ekurovedza muviri kubva kuPilates
Pamhedzisiro mhedzisiro zvakakosha kuti utevedze iwo musimboti nheyo dzePilates, izvo zvakakosha kuti urangarire muchidzidzo chose:
- Nheyo yekutarisa. Simbisa mhasuru dzemudumbu dzinodhonza musana mune imwechete yakatwasuka mutsara, kukwezva guvhu kumusana. Fungidzira kuti rako repazasi dumbu iwe wakabatirira rakasimba zipi. Ramba uine toni tsandanyama dzechidya chemukati uye gluteal mhasuru
- Nheyo yekutakura. Dhonza iyo scapula mukati, dzikisa mapendekete pasi, dzosa nzeve dzavo. Inzwa kutambanudza musana.
- Nheyo yekuenderana. Iyo scapula, pfudzi uye majoini majoini anofanira kunge ari pamutsetse mumwe, haufanire kutyora symmetry panguva yekurovedza muviri.
- Nheyo yekufema. Munguva yePilates, iwe unofanirwa kutevedzera yechipiri thoracic kufema. Kufema kwakadzika kuburikidza nemhino, exhale kuburikidza nemuromo. Sanganisa mweya uye kufamba kusingafanirwe kuve kwakapinza.
- Nheyo yekufungisisa. Munguva yePilates pamba, tarisa pane izvo zvauri kuita. Ita kuti mhasuru dzako dzishande dzakazvimiririra chete tsandanyama dzakanangwa.
Kana iwe uchinge uchiita zvimwe zvirongwa zvekusimbisa muviri zvaunogona kuita maPilates kurovedza kumba naAlyona Mordovina 1-2 pavhiki. Kana iwe uri kuronga kuuraya maPilates, tora makirasi 3-4 mazuva pasvondo.
Vhidhiyo Pilates naAlyona Mordovina
Iyi yakaoma Alena's Mondovino yakanakira kudzidzira maPilates kumba. Kutanga kudzidzisa chirongwa chekupinda-chikamu uye mushure me10-15 zvidzidzo, enda padanho rinotevera rekutambudzika. Kana iwe uchitova neruzivo muPilates, unogona kubva watanga nepakati kana yepamusoro nhanho.
Hauzodi zvekuwedzera zvekushandisa, chete Mat iri pasi. Zvirongwa zvinopedza maminetsi makumi mashanu kusvika makumi mashanu neshanu uye zviri padanho zvishoma kuyerwa. Chikamu chakakura chechiitwa chinoitika paMat, iwe unoshanda pamhasuru dzemudumbu uye kuhukura, pamusoro pemhasuru yezvidya nemagaro.
Chikamu chekupinda:
Pakati pepakati:
Mhinduro kubva kune watinyorera, Helen, uyo akatikurudzira kuti titarise kune anoshanda maitiro Alena's Mondovino:
Yepamberi nhanho:
Pilates bhora / fitball
Kana iwe uine fitball kumba, saka unofanira kuedza akateedzana maekisesaizi Alena's Mondovino "Pilates bhora". Kusiyana neyakaoma kunzwisisa, hapana mutsauko pakati pematanho akaoma, asi vhidhiyo yega yega yakatarisana nedambudziko renzvimbo. Makirasi akakodzera kune vanotanga uye epamberi, ingo gadzirisa iyo tempo uye nhamba ye reps zvinoenderana neako wega kugona.
Pilates pane bhora inovandudza kufamba uye kuchinjika kwemajoini, zvinobatsira pane yekufema uye yemoyo masisitimu emuviri. Fitball inotora zviri nyore chimiro chemuviri chikamu chinoiswa pairi, icho chinobatsira kubvisa kusagadzikana kubva kumusana nekumashure.
Dumbu rakatsetseka:
Makumbo akapfava:
Mhinduro kubva kune watinyorera, Helen:
Ivo vanoita yogati
Iyo yogalates ndeye chimiro chemuviri icho inosanganisa maitiro ePilates neyoga. Kutenda maPilates iwe unozokwanisa kushanda mhasuru dzakadzika uye kusimbisa mhasuru dzemukati, uye iyo yoga, zvakare, ichakubatsira iwe kuenzanisa muviri, kuvhura mabendekete nemahudyu, kuti unzwe kushanduka uye kupurasitiki kwemuviri.
Iyo yogalates inoenderana nekufema chaiko uye mutoro panguva imwe chete pamapoka ese makuru emhasuru. Union yeyoga nePilates inokutendera kuti ushandise zvese zvakanakira nzvimbo dzinozivikanwa mune imwe chirongwa. Ivo vanoita yogati pamwe naAlyona Mordovina akakodzera kumatunhu ese uye vachakumbira kune vese vanoda mhando iyi yekusimba. Kuti uite izvi chirongwa ichi chiri nyore uye chinonakidza.
Ivo vanoita yogati naAlyona Mordovina:
Mapilates haangobatsira chete kugadzirisa chimiro, asi kunoderedza kunetseka kubva kumashure, matambudziko ayo anonyanya kukosha muhupenyu hwekugara. Iwe unogona kuita Pilates kumba zvakachengeteka uye zvinobudirira pamwe chete nevhidhiyo kubva kuna Alena's Mondovino.
Onawo: Mavhidhiyo gumi epamusoro kubva kuPilates kuti aite pamba.
Kune vanotanga, kudzikisira zvakaderera zvine simba kurovedza muviri