Mukati
Denise Austin anopa maPilates, nawo auchakwanisa kubvisa nzvimbo dzedambudziko nekuvandudza chimiro chako. Tatu pfupi kurovedza dumbu, kumusoro uye pasi muviri akakodzera kunyangwe kune vanotanga mukusimba.
Tsananguro yechirongwa: Dzora mafuta ako enzvimbo Pilates kubva kuDenise Austin
Deredza uremu, simbisa muviri wako uye mhasuru yetoni nechirongwa chePilates kumatambudziko nzvimbo. Ipfupi kurovedza naDenise Austin kunobatsira iwe kusimbisa dumbu, maoko, zvidya uye magaro. Mudzidzisi anozivikanwa anoshandisa chakakosha michina kubva kuPilates kuunza mafomu ako pakukwana. Iwe uchashanda pa kuvandudza mhando yemuviri wako mukufungisisa uye kumhanya, nhanho nhanho, kuita akateedzana anoshanda ekurovedza muviri. Mhedzisiro yekudzidziswa haizove chete yakanaka chimiro, asi yakatambanudzwa uye inochinja muviri.
Muongororwo wezvese zvekushandira Denise Austin
Complex Shrink Yako Mafuta Zones Pilates ine matatu ekudzidzira emaminetsi gumi nemashanu
- Zvemuviri wepamusoro: chidimbu chacho chine maekisesaizi ane dumbbells yemhasuru dzemaoko, mapendekete uye chipfuva. Iwe unofanirwa kutora zvidhina kubva ku1.5 kg uye pamusoro.
- Zvedumbu uye musana: muchikamu chino mizhinji yemitambo iri paMat, shandisa mhasuru dzese dzekorset. Pamusoro pezvo, iwe unozoda tauro diki.
- Zvezvidya uye magaro: chiitwa ichi chinosanganisira kurovedza kunoenderana nemaPilates ezvidya nemagaro. Chikamu chechiitwa chinoitwa wakamira, uye zvimwe - zvinoitika paMat. Zvimwe zvekushandisa hazvidiwe.
Iwe unogona kuita matatu-maminetsi gumi nemashanu akateedzana kana kusarudza chinonyanya kunakidza iwe chikamu. Chirongwa nedanho rekutambudzika rakakodzera vatangi, asi kune vanhu vane avhareji makirasi ekugadzirira anobatsira kwazvo. Izvo zvinofanirwa kutaura kuti izvi yakaoma haigoni kunzi Pilates mune yechinyakare pfungwa, asi iko iko Workout ine zvinhu zvePilates. Zvisinei, izvi hazvideredze kushanda kwayo. Kune makirasi iwe unoda Mat, tauro uye kurema kwemaoko (1.5 kg).
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Iyo sisitimu yakagadzirirwa kugadzirisa kunaka kwemuviri uye simbisa mhasuru dzemudumbu, maoko, zvidya nemagaro.
2. Chirongwa chakakamurwa kuita kurovedzwa kwenzvimbo yega yega yedambudziko, saka unogona kungoita chikamu icho iwe chaunofanira kusvika padanho rakakura.
3. Denise Austin anopa kudzidziswa kwenguva pfupi-pfupi, kuti ugone kuzviita, kunyangwe iwe uine purogiramu yakabatikana. Kana iwe unogona kuwedzera yakanaka maminetsi gumi neshanu kune mamwe mapurogiramu.
4. Nekuoma uku uchasimbisa mhasuru nekuvandudza mamiriro.
5. Pilates inobatsira kuvandudza kuchinjika uye kubatana muviri.
6. Chirongwa ichi chakakodzera padanho rekutanga redzidzo, uye kunyangwe avo vasina kumboita maPilates.
nezvayakaipira:
1. Kushayikwa kwecardio kunogona chinokanganisa maitiro ekuderedza uremu. Aya mapurogiramu ari nani kutsigira kudzidziswa kweaerobic.
2. Izvo zvakakosha kuti unzwisise kuti aya haazi maPilates mune ayo akachena chimiro, asi asi akashandurwa Pilates simba rekudzidzisa.
Iyo chirongwa Pilates yenzvimbo dzedambudziko dzakanyatsokodzera kune vanotanga uye avo vakasarudza kupukunyuka kwechinguva kubva mukuneta kwekushanda. Pfupi zvidzidzo naDenise Austin zvichaita muviri wako yakasimba, ine hutano uye inochinja.
Verenga zvakare: Pilates naCathy Smith yeanoshanda uremu.