Mukati
Hauna kukwanisa kuwana kushandiswa kweiyo elastic band yangu? Wobva waedza maPilates Suzanne Bowen kubva ku10 Minute Solution. Simbisa muviri, natsiridza chimiro uye simbisa mhasuru nekupfupika kwekurovedza kubva kune inozivikanwa murairidzi ballet zvirongwa.
Tsananguro yehurongwa kubva kuna Suzanne Bowen: Slim uye Sculpt Pilates
Isu tinopa iwe kutarisisa kune imwe seti kubva ku10 Minute Solution. Yakakwana-mineti-mineti yekurovedza muviri inogona kukodzera chero chirongwa, saka vanofarira kushanda mukati. Suzanne Bowen, nyanzvi mumunda wePilates, inopa shanduko uye kupora kwemuviri. Iwe unoshandisa iyo yakasununguka bhendi iyo inoteedzera kuramba kubva kune yakakosha michina yePilates (kugadzirisa uye Cadillac). Suzanne anokutungamira kuburikidza akati wandei echinyakare uye matsva ekurovedza muviri kubva kuPilates uye zvinobatsira kuumba mutete mutete chimiro.
Muchirongwa maSlim uye Sculpt Pilates vakapinda 5 pfupi vhidhiyo yemaminitsi gumi:
- Wepamusoro Muviri Pilates: wepamusoro muviri (mapfudzi, maoko, chifuva, musana)
- Lower Body Pilates: yemuviri wezasi (magaro, zvidya, mhuru)
- Pilates yeAbs: mudumbu (rectus uye oblique)
- Yakazara Muviri Pilates: yemuviri wese
- Pilates yekuchinjika: kutambanudza uye kutambanudza
Suzanne Bowen anoshandisa elastic tape (expander) ine resistance ye6 feet (2.7 kg), asi iwe unogona kutora chero saizi mutoro. Izvo zvinodikanwa kuti iyo tepi yakasununguka yakareba zvakakwana, zvikasadaro iko kurovedza kunenge kuri kuita zvakaoma. Tepi inoshandiswa muzvikamu zvese, nekudaro, yakaoma Slim uye Sculpt Pilates inodiwa.
Iwe unogona kuita iyo 10-miniti nguva mune chero odhiyo ye chirongwa chakazara maminetsi makumi mashanu uye inogona kusarudza chete zvinonakidza zvikamu. Yakasununguka kwazvo kudzidziswa kwakadai kwevanamai vadiki: kugoverwa kwemaminetsi gumi kazhinji pazuva, zvakanyanya chaiko, pane kuwana nguva yeawa refu chidzidzo.
Iko kuomarara kwechirongwa kunonyanya kutemerwa nekushomeka kweribhoni rako, asi kazhinji kutaura, iSlim uye Sculpt Pilates yakakodzera yekudzidzira kwepakati. Chinyorwa chakasarudzika pane imwe vhezheni yePilates Suzanne Bowen yeakateedzana 10 Minute Solution uko kwausingazoda mimwe michina.
Izvo zvakanaka nezvakaipa zvechirongwa
zvayakanakira:
1. Uine Slim uye Sculpt Pilates unogona kunatsiridza mafomu ako, kuomesa chimiro, kubvisa kusagadzikana uye kusununguka mumuviri.
2. Suzanne Bowen anopa akanyatsosarudzwa maekisesaizi anotarisa pane yakatarwa nzvimbo: yepamusoro muviri, wezasi muviri, dumbu, rose-muviri kutambanudza.
3. Patsanura kunyorera mumaminetsi gumi kana kuzviita zvachose mukati memaminitsi makumi mashanu, zvinoenderana nekugona kwako.
4. Izvo '' yakaderera kukanganisa maitiro, iyo isingori neyakakanganisa muviri wako chete.
5. Iyo yakasununguka bhendi inoshanda senzira huru kune varairidzi vePilates, iyo isingawanzo kutengwa kuti ishandiswe pamba.
nezvayakaipira:
1. Unoda mimwe midziyo yemitambo - yakasununguka tepi.
2. Pilates haigone kuverengerwa kuboka rekudzidziswa naro rauchakwanisa kudzora huremu munguva pfupi yenguva.
Pilates inzira huru kuporesa muviri uye kugadzirisa chimiro. Suzanne Bowen achakufadza nekushanda kwayo kwakapfava kunozonyatso kuve chikamu chemakirasi ako enguva dzose ehutano.
Onawo: Mavhidhiyo gumi epamusoro kubva kuPilates kuti aite pamba.