Wepamusoro gumi ipfupi yakaderera maitiro ekurovedza muviri wese kubva kuBlogilates

Kutsvaga yemhando yakaderera kukanganisa kurovedza muviriizvo zvinokubatsira iwe kuomesa muviri uye kuuita mutete uye toni? Tinokupa iwe sarudzo yemapurogiramu anoshanda emuviri wese kubva kumunyori weiyo youtube chiteshi Blogilates! Casey Ho akagadzira yakachengeteka yekurovedza zvichibva paPilates yekubvisa nzvimbo dzedambudziko.

Nei iwe uchizoda ipfupi Workout Blogilates-based Pilates?

• Casey anopa Ho 's yakaderera rova ​​mutoro, iyo yakachengeteka kune majoini ako.
• Iko kudzidzira kwakapfupika, saka unogona kunakidzwa navo kunyangwe uine nguva shoma yekugwinya.
• Iyo chirongwa chakatsanangurwa chakakodzera vese mutsvauye mudzidzi ane ruzivo.
• Aya ekurovedza anozokwezva kuna amai vadiki vasingakwanise kuzvipira kugwinya kwemaminitsi anopfuura makumi maviri panguva.
• Uchishandisa zvimiro zvekurovedza muviri uchashanda pane akakosha madambudziko nzvimbo pamakumbo, maoko, dumbu uye magaro.
• Zvese zviitwa zvinoenderana nePilates. Kune rimwe divi ivo vakajeka uye vanowanikwa, uye kune rimwe divi rinoshanda kwazvo.
• Kune izvo zvidzidzo, iwe haizodi mimwe michina! Kunze kweimwe vhidhiyo apo Casey anoshandisa iyo yakasununguka bhendi.
• Unogona kudzokorora chiitwa chimwe chete mune iyo 2-3 renji, kana kusanganisa mashoma kana iwe uchida kutora maminetsi makumi matatu-30.
• Iwo maexercise ekurudziro anobatsira kunyatso kugadzira mhasuru mukudzivirira kwemarwadzo kumashure.

10 ipfupi Yese Muviri Workout kubva kuBlogilates

1. Muviri Slimming Workout yeVatangi (15 maminetsi)

Uku kurovedza kunosanganisira kurovedza muviri kwePilates: "zana", kusimudza makumbo pane pepanhau, gluteal bridge, Superman. Chirongwa ichi chakanakira vatangi pamwe nevaya vanongoziva mukirasi Casey Ho.

2. Slim 'n Sculpt: Yekutanga's POP Pilates (10 maminetsi)

Iyi ndiyo imwe seti yemitambo yePilates yevatangi. Mubasa iri iwe unonzwa kunetsekana mudumbu nenzvimbo, asi dzimwe nzvimbo dzomuviri pasina kutariswa hadzigare. Iwe wakamirira "zana", iyo inobwinya bhiriji, chigero chetsoka uye zvakapusa kurovedza kwemaoko.

3. Yese Muviri Pilates: POP Pilates (maminitsi gumi)

Muhafu yekutanga yechirongwa ichi, murairidzi akagadzirira kurovedza munzvimbo yeplank. Muchikamu chechipiri chekurovedza muviri iwe uchaita kumashure, zvinesimba kusanganisira basa remhasuru dzemudumbu nemakumbo.

4. Bikini Muviri Workout: Swimsuit Slimdown Series (8 maminetsi)

Iyo pfupi 8-miniti yenzvimbo dzedambudziko, iyo inosanganisira kurovedza muviri kumusana, muchinzvimbo chetambo uye pamakumbo mana. Chirongwa chiri kukurumidza kwazvo, asi chinoshanda.

5. Akanaka Muviri Pilates Workout (10 maminetsi)

Ichi chiitwa chinoitwa neelastic tepi inogona kutengwa panenge chero chitoro chemitambo. Iyo yakaoma inosanganisira kurovedza kwemuviri wepamusoro, kubva kumitambo yekurovedza Casey yaisanganisira chete anokwenenzverwa emakumbo emakumbo panopera chirongwa.

6. Muviri Wese Workout: POP Pilates (maminetsi gumi nemaviri)

Muhafu yekutanga yechirongwa iwe unozorovedza uri panzvimbo yetambo uye Push-UPS. Ipapo Casey anopa maekisesaizi edumbu, makumbo uye magaro anomhanya kumashure.

7. Yekupedzisira Kupisa Muviri Workout (15 maminetsi)

Ichi chiitwa chinobatsira kushanda dumbu, magaro, maoko uye zvidya zvemukati. Iwe wakamirira zvinotevera zviitwa: crunches, gluteal bridge, chigero, hyperextension.

8. POP Pilates: Muffintop Massacre (maminetsi gumi nemashanu)

Ichi chirongwa chinonyanya kushingairira kuzvipira kushanda kune oblique mhasuru uye zvekunze zvidya. Iwe uri kumirira kukotama, kumonyanisa padivi pake, kusimudza gumbo nemuviri padivi. Maekisesaizi akaomesesa anobatsirawo kuveza chiuno.

9.POP Pilates: Uyai muve Vakakwana (17 maminetsi)

Uye chiitwa ichi chinonyatso shanda mhasuru yemagaro uye nzvimbo breeches. Kutanga, iwe unozorovedza muviri pachigadziko chebhawa, wozorovedza padivi (gumbo rinosimudza uye peta) uye pakupedzisira diki diki rekudzokera mudumbu.

10. Maitiro Ekutaurisa POP Pilates (maminitsi gumi)

Muchiitwa ichi iwe unowana akawanda akasiyana mapuranga uye kurovedza kweiyo static mirawu iyo inokumanikidza iwe kuti ushandise muviri wako wese, asi kunyanya tsandanyama uye magaro.

Bhonasi POP Pilates naTony Horton (8 maminetsi)

Uye sebhonasi isu tinokupa iwe chirongwa kubva kuna Casey Ho, zvakabatanidzwa zvakagadzirwa naTony Horton, mukurumbira anovandudza weiyo P90x imba yakaoma! Kubatira kukuru kunoenderana nemaPilates emhasuru nemagaro.

Onawo:

• 14's low impact cardio workouts kubva kuFitnessBlender yevatangi vasina kusvetuka
• Wepamusoro gumi ipfupi yakaderera maitiro ekurovedza kwemakumbo kubva kuBlogilates
• Workout HASfit: yevakuru nekukuvara uye kurwadziwa munzvimbo dzakasiyana dzemuviri

Kune vanotanga, kudzikisira zvakaderera zvine simba kurovedza muviri