Chirongwa Denise Austin ine elastic band: Pilates yemunhu wese

Kune yega yega Pilates naDenise Austin chirongwa chehutano hwemuviri hwekudzikisira uremu uye hutano hwakanaka. Ita kuti muviri wako uchinjike uye usimbe pamwe chete neakanyanya kurovedza muviri kubva kuPilates.

Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:

• Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya uye kurovedza muviri
• Maitiro ekusarudza dumbbells: matipi, kuraira, mitengo
• Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
• Wepamusoro makumi maviri emavhidhiyo emadhioio ekudzidzira uremu kubva kuPopsugar
• Zvese nezve mafirakisi echishongo: chii icho uye sei yekusarudza

Tsananguro yehurongwa Denise Austin: Pilates yeese

Chirongwa chose chakanangana nekushanda pamwe nekuvaka mhasuru, inova hwaro hwekufamba kwese. Inosanganisira: yakatwasuka, yakatenderera, yekunze neyekunze oblique, uye kumashure mhasuru, pelvis uye magaro. Pilates naDenise Austin vanozoita kuti muviri wako usimbe uye usanduke. Zvese zviitwa zvakasarudzika zvinosvikika uye zvinokodzera munhu wese zvisinei nekugwinya kwemuviri. Uku kupfava kunoita kuti vabudirire kwazvo. Ndokumbira utarise kuti basa rePilates rinodiwa pahunhu, kwete huwandu. Izvo hazvina basa kuti kangani iwe maekisesaizi, uye kuti unozviita sei.

Chirongwa Denise Austin - Pilates kwemaminitsi makumi mana nemashanu apfuura. Iyo yekudzidzira ine zvikamu zvinoverengeka, unogona kuzviita zvachose, kana kusarudza zvikamu zvega:

• Simba rekudziya (Maminitsi mashanu). Warm-up kufamba inogadzirira yako mhasuru uye majoini kumutoro.
• Maekisesaizi pasi neyakavharwa bhandi (Maminitsi makumi maviri). Maekisesaizi ane elastic band ichakubatsira iwe kuonda, ita kuti tsandanyama dziwedzere uye uwane mhedzisiro. Iwe unogona kuita seti isina zvisungo zvakasununguka.
• Kudzidzira nechigaro (8 maminetsi). Iwe unosimbisa zvidya zvako uye magaro nemaexercise ayo anowanzoitwa akarara pasi. Asi muvhidhiyo iyi Denise Austin anoratidza kumira kwavo. Nekudaro, iwe unobudirira kuita zvakapetwa.
• Kumira kurovedza neyakavharwa bhendi (7 maminetsi). Izvi zvakaomarara zvine bhanhire rakasununguka iro panguva imwe chete rinosanganisira chikamu chepamusoro nechepasi chemuviri wako.
• Stretching (Maminitsi mashanu). Chikamu chinopera nekuzorodza uye kuzorodza chikamu. Iwe unozonzwa kuonda, uye kusimba kupfuura pakutanga.

Kune izvo zvidzidzo, iwe unozoda chair uye elastic (rubber) tepi. Kunyangwe Denise achiti iwe unogona kuita pasina tepi. "Pilates yemunhu wese" inokodzera pamatanho ese kubva kune anotanga kuenda kumberi. Kuita chirongwa katatu pasvondo, uchibatanidza izvi nekuwedzera kurovedza muviri, senge "Kurasika uremu" Denise Austin. Kana kuita zvakaoma 3 nguva pavhiki kuburitsa muviri kubva mukudzidziswa kwakanyanya.

Elastic bhendi yekusimba

Zvakanakira chirongwa ichi:

1. Workout Denise Austin "Pilates yemunhu wese" ichaita kuti muviri wako uve mutete uye wakapfava. Iwe uchasimbisa mhasuru, kunatsiridza chiuno chako uye magaro.
2. Denise akaunganidza zviitwa zvinonyanya kukosha kubva kuPilates. Nekudaro, izvo hazvina kunetseka kuita: kushanda kwePilates mune zviri nyore.
3. Iwe unozonatsiridza yako kuchinjika uye kutambanudza pasina chero kunetseka pamajoini.
4. Chirongwa chakakodzera kune ese hunyanzvi mazinga. Icho chokwadi chekuti kukura kwekuchinja kwako uye chinokumanikidza kuti uite mamwe akaomesesa maekisesaizi.
5. Iyo yakaoma ine mhedzisiro inobatsira pane musculoskeletal system, inobatsira kururamisa chimiro chako uye kusimbisa musana wako.
6. Kuwedzera pane shanduko yemuviri, iwe unozonatsiridza hutano hwako, kuve wakasimba uye kuwedzera simba.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

Izvo zvinokanganisa chirongwa:

1. Unoda elastic band kana chinhu chinogona kutsiva icho.
2. Haazi ako chaiwo maPilates. Denise yemazuva ano kurovedza pasi pechisarudzo chemuviri.

Mhinduro pachirongwa "Pilates yemunhu wese":

Wellness chirongwa Denise Austin: Pilates kune ese anovandudza chimiro chako uye ichapa muviri simba uye simba. Kugara uchirovedza muviri kunozoita kuti muviri wako usimbe, usimbe uye unakidze.