Mukati
Sunga muviri, toni, inoshanduka uye yakasimba muviri ine Pilates kirasi pamba kubva kuSuzanne Bowen. Iyo inopa huwandu hwekushomeka kwekurovedza muviri, iyo yauchazadzisa iyo yakanaka chimiro kunyangwe kwenguva pfupi yenguva.
Tsananguro yehurongwa Pilates Yakakwana Muviri
Suzanne Bowen akagadzira chirongwa chekuvandudza ese matambudziko ematambudziko emuviri: maoko nemapendekete, dumbu nemusana, zvidya nemagaro. Kubva pane iyo Pilates pasuru ichakubatsira iwe zvinyoro nyoro asi zvinobudirira kunatsiridza yavo miviri nhanho nhanho. Mubasa iri iko kusimbiswa kukuru kuri pamusoro pekurovedza muviri kwakanaka, kwete huwandu, saka gadzirira kutarisisa zvakanyanya uye kuisa pfungwa mukirasi.
Iyo chirongwa chePilates pamba naSusanne Bowens chinotora maminetsi makumi mashanu uye chakakamurwa muzvikamu zvishanu mu10-maminetsi:
- yedumbu uye musana;
- kumakumbo nemagaro;
- kwemaoko nefudzi;
- yemuviri wese;
- kutambanudza mhasuru.
Iwe unogona kuita ese zvikamu kana chete mamwe acho kusarudza. Chikamu chezviitwa zvinoitika muchirongwa, inokweretwa kubva kune mamwe mafitness maitiro, asi izvi zvinongogonesa maonero ekurovedza muviri. Munguva yekirasi zvakakosha kwazvo kutevedzera kufema chaiko, zvinobatsira kubata zvirinani nemutoro.
Pilates yevatangi: mavideothreesome kubva kuna Michelle Dasua
Kuongorora kwemhasuru kuchaita yako muviri wakanaka, mutete uye munhukadzi. Kwemakirasi iwe unozoda peya yechiedza dumbbells (1-1. 5 kg) uye Mat. Iyo yakaoma inokodzera chero chero chikamu chedzidzo kunyangwe kune vanotanga. Asi kunyanya chenjera vanofanirwa kuve avo vasina kumboita maPilates kumba kana muhoro - chirongwa ichi hachisi kurairwa mune zvakakosha zvinhu.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Complex Pilates Yakakwana Muviri iwe unozoendesa kune mhasuru toni uye iyo ichaita yako silhouette yakapfava uye yakatetepa.
2. Muvhidhiyo yako pamusoro peSuzanne Pilates yakaiswa zvinhu zveiyoga, jimunasitikisi uye kudzidziswa kwe ballet kusimudzira kugona kwekudzidzira.
3. Uchakwanisa kunatsiridza chimiro chemaoko ako, sungisa zvidya, kuita bundu rakasimba uye kuwana dumbu rakapetana.
4. Kutenda maPilate kumba, uchashanda uye ichavandudza kutambanudza kwako, kuchinjika uye kubatana.
5. Chirongwa chakarongedzwa zvikamu, saka unogona kuita senge pfupi-maminetsi gumi-ekurovedza, uye vhidhiyo yemaminetsi makumi mashanu.
6. Kuita maekisesaizi kunobatsira kusimbisa mhasuru dzemashure uye kugadzirisa mamiriro ako.
7. Kubva kumidziyo yemitambo iwe yaunoda ndeyeMati uye rimwe peya rezvipenga zvemwenje.
nezvayakaipira:
1. Zvirongwa zvakadaro hauna mafuta anopisa mhedzisiro, saka zvakanaka kuti uzvibatanidze pamwe nekushanda kwecardio:
2. Kunyangwe iri zita, iyi haisi Pilates mune yayo yakachena fomu, asi asi musanganiswa weakasiyana mafashoni maitiro.
3. Uyezve, chirongwa chemaPilates kumba hachina kukodzera kune avo vasina kumbobvira vakaita mabasa akadaro nekuda kwezvimedu zvekudzidzira izvo murairidzi asingapi.
Pfungwa pachirongwa yemakirasi ePilates kubva kuna Suzanne Bowen:
Style makirasi Suzanne Bowen akadzikama akayerwa Workout nezvinhu zvePilates, yoga, ballet uye jimunasitikisi. Navo iwe ichagadzira yakasimba muviri, uye kanganwa nezvedambudziko renzvimbo.
Onawo: Simbisa Toni uye Torch kurovedza muviri mutete naSuzanne Bowen.