Wepamusoro gumi vhidhiyo yakaderera kukanganisa nePilates kumatambudziko nzvimbo

Kana iwe uchitsvaga yemhando yepamusoro uye yakachengeteka yekurovedza iyo inokubatsira iwe kuti ushande munzvimbo dzinonetsa, saka edza iyo system yePilates. Kuburikidza nemaekisesaizi ePilates iwe unozogona kukwevera mudumbu, kugadzirisa chimiro chegaro nemakumbo, kusimudzira mhasuru toni.

Zvese nezvePILATES: mabhenefiti & kurovedza muviri

Tinokupa iwe yemahara vhidhiyo Pilates yenzvimbo dzedambudziko uye nekuvandudza chimiro.

Zvakanakira makirasi mavhidhiyo Pilates:

• kushanda mhasuru dzemudumbu, zvidya nemagaro
• batsira kukweva muviri
• yakachengeteka majoini
• inowanikwa kune ese hunyanzvi mazinga
• yakakodzera mazera ese
• nyarara, uye nekudaro zvinokwanisika kuita kumba
• hazvidi kuverenga
• yakanakira musana wako uye mamiriro.

10 emavhidhiyo emahara ePilates makirasi kubva kune akasiyana varairidzi

1. Pilates yedumbu, magaro uye makumbo (60 maminetsi)

Maitiro akazara kwazvo ekugadzirisa matambudziko munzvimbo dzinoratidza varairidzi veFitnessBlender. Iwe unowana 60-mineti vhidhiyo ine Pilates makirasi, kwaunonyatsoshanda padumbu, magaro nezvidya. Shanduro mbiri dzekurovedza muviri (dzakareruka uye dzakaomarara), kudzokorora gumi kusvika kugumi yechiitwa chimwe nechimwe, traffic inonyanyo kufarirwa uye inoshanda - zvese izvi zvichakubatsira iwe kugadzirisa hunhu hwemuviri munguva pfupi yekudzidzira.

KUSVIRA ZVAKANAKA: sei kutanga nhanho nhanho

2. Mapilato anotarisa kuKOR (maminetsi makumi matatu)

Muvhidhiyo iyi kubva kuPilates kubva kuGymRa kunyanya inotora chikamu mhasuru (dumbu uye musana), saka chiitwa ichi hachibatsiri kwete chete kune mhasuru dzemhasuru, asi kubvisa matambudziko nemapini. Kusimbiswa kunoiswawo pamhasuru dzezasi musana izvo zvinobatsira iwe kukanganwa nezvekurwadziwa kwemusana. Asi mhasuru dzemakumbo dzinobatanidzwa chete mukurovedza muviri kwakasiyana.

Wepamusoro makumi matanhatu ekurovedza muviri kubva kuPilates

3. Pilates yezvidya uye magaro (maminitsi makumi mashanu)

Asi mune imwe vhidhiyo yePilates kubva kuGymRa yakanyanya kusimbiswa iri pazasi chikamu chemuviri, zvinoti zvidya nemagaro. Mune ino maminetsi makumi mana nemashanu yekurovedza inosanganisa ese eanonyanya kushanda kurovedza kweako makatetepa makumbo uye toni garo. Anokudzwa mabhiriji, gumbo rinosimudza pamakumbo mana, makumbo anosimudza akarara nedivi rako - unovimbiswa kune mhasuru dzako dzichapisa. Nenzira, uye mhasuru dzemukati dzichava zvisina kunangana mukubata kwakawanda.

TOP 50 varairidzi paYouTube: kwedu kusarudzwa

4. Pilates yedumbu, zvidya uye magaro (30 maminetsi)

Iyo nyeredzi blogger yeiyo fitness indasitiri uye chikamu-chenguva nyanzvi mune vhidhiyo Pilates Casey Ho anokupa iwe hafu-awa yekurovedza kwenzvimbo dzedambudziko. Chirongwa chayo chakanyatsoenzana maererano nemutoro padumbu, zvidya uye magaro, saka iri seti yekurovedza muviri inobatsira kune wese munhu. Ichi chiitwa chinogona kunge chakakonzerwa neboka rinowanikwa pane kuomarara kwezvirongwa, asi anotanga zvirinani kusarudza iri nyore vhezheni yePilates.

5. Pilates yevatangi (20 maminetsi)

Nekudaro, kana iwe uri wekutanga, sarudzo hombe kwauri iwe Pilates vhidhiyo kubva kuYouTube chiteshi PsycheTruth. Iyi 20-mineti yaisanganisira yakakosha kurovedza kwePilates pasina yakaoma shanduko, saka chirongwa chakanakira vatangi. Zvishoma nezvishoma uye nemazvo iwe unoshanda pane ako matambudziko nzvimbo, simbisa dumbu mhasuru, makumbo uye magaro

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

6. Pilates yedumbu, uye kuhukura (25 maminetsi)

Iyi Pilates Workout inosanganisira kurovedza kweiyo abs uye yemhasuru system. Yakatsetseka chaizvo uye inozorodza chirongwa yakagadzirirwa yehunhu kuita kwekurovedza muviri uye chaiyo yakajeka fomu. Inokodzera chikamu chepakati uye kune avo vanoda kero kuti vashande pane mhasuru corset.

7. Pilates yedumbu, zvidya uye magaro (27 maminetsi)

FitnessBlender varairidzi vanopa imwe vhidhiyo kubva kuPilates nekutarisa padambudziko dambudziko remudumbu, chidya uye magaro. Inguva ino chete, vhidhiyo yacho inotora maminetsi makumi maviri neshanu uye inosanganisira zviumbu gumi neshanu, zvinoreva kuti uchawana nguva yekumhanya chirongwa chipfupi ichi.

FITNESS bracelets: sarudzo yeakanakisa

8. Pilates yedumbu nemakumbo (23 maminetsi)

Yakanyanya yepamusoro mhando mutoro wemuviri wese unopa murairidzi youtube chiteshi uye Boho Akanaka. Iwe uri kumirira kunonakidza kuchinjika kwezviitwa kubva kuPilates izvo zvinokwezva kune vese vane ruzivo mudzidzi. Kusvika padanho rakakura kurovedza muviri kwakagadzirirwa kushanda tsandanyama, asi zvakare iro rekunze chikamu chehudyu hachizosara chisina hanya Kudzidziswa hakusi kwevanotanga.

9. Pilates yevatangi vekutangisa uye neyemberi (30 maminetsi)

Makumi maviri-awa emaawa ePilates Workout inopa nyanzvi mumunda wehutano Ashley. Vhidhiyo yekutanga yakakodzera vatangi uye mubatanidzwa wezvakakosha zviitwa zvePilates zveganda uye shanda pakufema kwakakodzera. Vhidhiyo yechipiri yakanyanya kupfuma mukurovedza muviri uye inosanganisira mutoro weunifomu kumatunhu ekumusoro neepasi emuviri. Pane YouTube chiteshi thegymbox unogona kuwana zvimwe zvakasiyana zvePilates pane ese kuravira.

Wepamusoro makumi maviri ekurovedza muviri kwekumira uye kumashure

10. Pilates yedumbu, zvidya uye magaro (40 maminetsi)

Mukupedzisa, isu tinokupa iwe unozivikanwa kwazvo-wemaminetsi makumi mana evhidhiyo Pilates yenzvimbo dzedambudziko kubva kune yeYouTube chiteshi Fit40 (anopfuura mamirioni eoni). Chirongwa ichi chinowanikwa pane kuomarara uye chinokodzera vanhu vazhinji vanobatanidzwa. Muhafu yekutanga iwe unozorovedza dumbu uye kuhukura, muhafu yepiri - kurovedza makumbo uye magaro. Chirongwa ichi canonical uye ichakumbira kune vese vanoda vekare vePilates.

Maitiro ekuita SPLITS

Kunyangwe iwe usingazvione sekuti uri mafeni ePilates, inosanganisira chirongwa ichi kamwechete pasvondo kwete chete kugadzirisa kunaka kwemuviri, asiwo kudzivirira matambudziko emusana. Inobatanidzwa nemufaro!

Onawo:

• Iwo epamusoro makumi mashanu akanyanya kurovedza emamakumbo matete
• Iwo epamusoro makumi mashanu epamusoro ekurovedza muviri kwedumbu rakadzika
• Pilates muRussia Alyona Mordovina

Pasina masheya, Kune vanotanga, Kwehuremu hwekudzikira yakaderera zvine simba kurovedza muviri