Wepamusoro makumi maviri epfupi yakaderera maitiro evhidhiyo anoshanda akavakirwa paPilates (Pilates iGreat TV)

Pilates iseti yekurovedza yakagadzirirwa kurira kwese muviri, uye nekuvandudzwa kwemhasuru dzakadzika kudzikamisa musana uye kubvisa nzvimbo dzine dambudziko. Pilates inoshandiswa zvakanyanya kwete chete semutoro wemuviri wekuumbwa kwemuviri wakaenzana, asiwo mutoro wekudzivirira uye kubvisa marwadzo kumashure.

Inokupa makumi maviri emavhidhiyo ekushandira anoenderana nePilates YouTube chiteshi Speir Pilates TV kubva kune nyanzvi timu yevarairidzi.

Kudzidziswa kwenzvimbo dzakananga dambudziko

Muchikamu chekutanga chechinyorwa chino tinokupa iwe kudzidzisa maPilates mumaminetsi gumi kusvika gumi zvichakubatsira kuti ushande pamatambudziko emunhu. Iwe unenge uchinongedza tsandanyama dzemuviri wepamusoro kana wezasi zvichienderana nevhidhiyo yakasarudzwa. Iko kushomeka kwakadzikira uye kwakakodzera kune vanhu vane matambudziko akabatana, varicose veins uye zvimwe zvinorambidzwa.

Maitiro ekuita:

  • Iwe unogona kushandisa iyo vhidhiyo sekuwedzera kupfupi kune yayo yepakati kudzidziswa.
  • Unogona kujoina mavhidhiyo akati wandei echirongwa chakazara kwemaminetsi makumi matatu nemakumi matatu nemashanu.
  • Unogona kudzidzisa kwemaminetsi gumi nemashanu kusvika panguva dzakasiyana.
  • Kana kurovedza muviri kwemaminitsi gumi nemashanu pazuva panguva dzebasa rakaomarara.

1. Kuvhima mudumbu (8 maminetsi)

Uku kurovedza maPilates kunosanganisira kurovedza muviri pasi, kunoitirwa kusimbisa mhasuru dzemudumbu uye musana, kusanganisira zvakadzika. Iwe uchaita tambo dzakasiyana siyana pamaoko, puranga pamaoko epamberi, padivi rerutivi uye misiyano yezviitwa zvedumbu izvo zvinoitwa zvakarara nemusana nekutsigirwa pamaoko. Iko kuverenga hakudi.

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2. Rovedza zvidya nemagaro pasi (maminitsi gumi)

Iri ibasa rakakura kunze kwekurovedza muviri maPilates ezvidya nemagaro, ayo anonyatsopfuura pasi. Chirongwa ichi chinopa akasiyana mafambiro pasi muchinzvimbo chebhiriji, padivi pamakumbo mana. Makirasi akaomeswa neanopuruzira ekurovedza muviri sarudzo. Hafu yekutanga inomhanya kurudyi uye imwe hafu kuruboshwe. Iko kuverenga hakudi.

3.Kurovedza zvidya nemagaro nebhendi rekusimbisa muviri (maminitsi gumi)

Kuti uite Pilates yekudzidzira iyi iwe unozoda bhendi yekusimbisa muviri - maturusi anobatsira kwazvo ekusimbisa mhasuru dzehudyu nemagaro. Ichi chirongwa chinopa seti yekurovedza muviri, iyo inogona kukamurwa kuita mahafu maviri. Muchikamu chekutanga iwe unodzidzisa kumira, kuita squats neyakavharwa bhendi uye kupepuka kusvetuka nekusimudza makumbo (kunogona kutsiviwa nekufamba). Muchikamu chechipiri chekurovedza muviri inopa kurovedza muviri wakarara parutivi rwako.

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4. Workout yepamusoro muviri (maminitsi gumi)

Iyi Pilates kurovedza muviri iri zvachose pasi. Iyo yakaoma inoitirwa kushanda iyo yese yepamusoro muviri: maoko, mapendekete, chifuva, mudumbu, musana. Mimwe miitiro inosanganisira kubatanidzwa kwe glutes uye hamstring. Iwe uchaita misiyano ye Push-UPS, hyperextension, tambo pamaoko nepamberi, padivi puranga, regedza Push-UPS, roll-pamusoro kumashure. Iko kuverenga hakudi.

5. Exercise dumbbell (10 maminetsi)

Kuti upedze kuita uku kunoda dumbbells (1.5 kg). Panzvimbo pezvimumvura unogona kushandisa mabhodhoro emvura. Zvese zviitwa ndezvechinyakare: kuberekesa ruoko ruoko pamapendekete, bhenji kumanikidza kuseri kwemusoro kwetrisiki, kusimudza maoko ako kumatricks, kuchinjisa iwo biceps. Asi kurovedza muviri kwakaomarara nekudzokorora kwakawanda, kuzorora kushoma uye maitiro ekupuruzira.

Maitiro ekusarudza DUMBBELLS

6. Rovedza zvidya nemagaro zvakamira (maminitsi masere)

Uye kumwe kurovedza kunoshanda kwazvo kuPilates kutetepa makumbo uye matako ematani. Icho chiitiko chinoitwa chose chakamira, yekuwedzera hesheni haina kudikanwa. Iwe unogona kuwana yakasarudzika uye sumo-squats, kusanganisira iyo pulsatile hunhu hwekuvandudza zvirinani kwemhasuru dzemuviri wezasi. Muhafu yepiri iwe uchatamba yekufambisa tsoka kumashure uye kudivi rekubvisa nzvimbo dzine dambudziko kumakumbo.

7. Kudzidzisa pamusoro netepi yakasununguka (maminitsi gumi)

Kuti uite iyi yekurovedza muviri maPilates iwe uchada elastic band. Ichi chishandiso chinodhura chakanakira toning muviri wese, asi kunyanya yemhasuru dzekumusoro. Elastic bhendi inopa mutoro wakakura pamhasuru - maoko ako achapisa iyo yese 10 maminetsi vhidhiyo. Mune ino tepi yekudzidzira inopa kushomeka kushushikana pamajoini uye anobatanidza matissue, ichideredza njodzi yekukuvara.

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8. Rovedza zvidya nemagaro (maminitsi gumi)

Mune ino pfupi yekudzidzira mahudyu uye magaro inopa sarudzo inonakidza yekurovedza muviri. Mazhinji emusangano anoitika pasi. Iwe uchaita akasiyana mafambiro pasi pamakumbo mana uye bhawa, pamwe nekurwisa uye kudzikira kumabvi ake. Zvigadzirire iwe pachako kuti ubudirire pakudzidza kweiyo gluteal mhasuru. Iko kuverenga hakudi.

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9. Kuvhima mudumbu (15 maminetsi)

Iri ibasa rakakura kunze kwekurovedza muviri maPilates ekusimbisa mhasuru dzemudumbu, kusanganisira zvakadzika. Muvhidhiyo iyi yakasarudzika yakadzika yakadzika maitiro anoshanda. Ive neshuwa yekuyedza chirongwa ichi kana iwe uchingotanga kwavo kujairana nePilates. Iyi vhidhiyo ichave inobatsira kwete chete kune rakapenga dumbu, asi kune hutano musana. Iko kuverenga hakudi.

Wepamusoro makumi matatu eyoga kurovedza muviri kumashure

10.Kurovedza makumbo uye magaro ne elastic band (18 maminetsi)

Ichi chirongwa chinguva chakareba uye chinonyatso kukwezva kune vese vanoda zvekurovedza muviri neyakagwinya bhendi. Hafu yekutanga yechirongwa inoitwa nekumira kumusoro: mapapu, squats uye misiyano yavo. Hafu yechipiri yekurovedza muviri inoitwa paMati ine akasiyana mafambiro pasi pane ese mana uye anonakidza misiyano yemabhiriji.

Pilates Workout yemuviri wese

Muhafu yepiri yechinyorwa chedu tinokupa iwe Pilates Workout yemhasuru dzemuviri wese. Izvi zvinoreva kuti zvirongwa zvinorongwa zvakagadzirirwa kushanda mhasuru uye wepamusoro uye wezasi muviri. Asi zvisati zvaitika, ngatirangarirei zvakare kuti chii chinobatsira maPilates.

Zvakanakira maPilates:

1. Classical Pilates (maminetsi makumi maviri)

Iyi ndiyo imwe misiyano yeclassical Pilates, iri yakanaka kunyangwe kune vanotanga. Zvese zviitwa zvinoitwa pasi uye zvinobudirira zvinoshanda nzvimbo dzematambudziko emuviri. Kunyanya kutariswa kunopihwa kune mhasuru yemudumbu, magaro, makumbo uye musana nekuda kwekurovedza muviri senge zana, kumonera-kumusoro, kusimudza makumbo, kudhonza makumbo kuenda kuchipfuva, tambo, gluteal bridge.

Wepamusoro makumi matatu emitambo yekudzidzira

2. Classical Pilates (maminetsi makumi maviri)

Uye imwe vhezheni yeiyo yakasarudzika Pilates pasi, ingori shoma inowedzera mukufamba kwenguva. Yekudzidzira mineti gumi uchashanda munzvimbo dzine dambudziko, uchinongedzera mhasuru dzepakati chikamu chemuviri. Kuita kwakanaka kwazvo kuri kwekunetseka zvine mwero kwaungade kudzokorora.

3. Kudzidziswa ne dumbbells (11 maminetsi)

Kuti upedze kuita uku kunoda dumbbells mwenje 2 kg. Muchikamu chekutanga chekirasi, iwe unotarisira kurovedza mnogocwetnye, izvo zvinosanganisira panguva imwe chete iyo yepamusoro neyepasi muviri. Muchikamu chechipiri chezviitwa pasi. Ichi chirongwa chinoshanda zvakanaka musuru dzese dzemuviri: maoko, makumbo, magaro uye mudumbu.

4. Rovedza muviri nechigaro (maminitsi gumi nemana)

Iri ibasa rakakura rekudzidzira maPirate ane chigaro chekudzidza nzvimbo dzine dambudziko, kunyanya muviri wezasi. Chirongwa ichi chinotanga nekupuruzira squats nechigaro uye ichienderera nenzira dzakasiyana siyana inodzosera tsoka kumashure uye kudivi. Maekisesaizi akadaro anonyanya kushanda kana iwe uchida kushanda pamatako uye kumashure zvidya. Muchikamu chechipiri iwe uchaita puranga ine chinongedzo pachigaro uye kudzosera pushups.

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5. Kudzidziswa neyetsoka dzemakumbo (15 maminetsi)

Mune ino Workout kurovedza kunoitwa nehuremu hwemakumbo. Kuremera imidziyo yakadaro inogona kuomesa chero maPilates ekurovedza muviri. Semuenzaniso, iyo bapiro uye kusimudza kwemakumbo hazviwanzo kugona kumhanya nehuremu hwehuremu, nepo izvo zviyero zvemakumbo zvingave zvakakodzera nguva dzose. Muvhidhiyo ino iwe unorovedza izvo zviri pasi, kusanganisira kurara nedivi rako, dumbu uye musana uine mutoro mushoma pane mapfundo emabvi.

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6. Kurovedza netepa yakasununguka (maminitsi gumi nemaviri)

Mune ino Workout Pilates ine elastic band inopa kwete chete kurovedza muviri wepamusoro, asiwo kurovedza muviri wezasi. Sezvataona pamusoro, nebhande rakasungwa kushanda mawoko, mapendekete, chifuva uye musana asiwo magaro nekutsikirira kune akati wandei ezviitwa zvinobatsira, zvaungaona muvhidhiyo iyi.

7. Rovedza muviri nechigaro (maminitsi gumi nemana)

Kumwe kubatira kukuru kune chigaro, icho chinopa maitiro anoshanda kubva kuPilates yemuviri wese. Hafu yekutanga inosanganisira dzakasiyana siyana dzekurova kwekuumbwa kwemakumbo makatetepa uye mhasuru refu. Muchikamu chechipiri mune zvinonakidza zvigadziriso zvematambo ematanho, pamwe neiyo gluteal bridge ine rutsigiro pachigaro.

Wepamusoro makumi maviri evakadzi shangu dzekumhanyisa kugwinya

8. Kutatamura muviri wese (maminitsi gumi nemashanu)

Uku kutambanudza kukuru kwemuviri wese, izvo zvinozogadzirisa kushushikana uye kuzorodza mhasuru dzako. Izvo zvinogona kuitwa mushure mekurovedza muviri kana mune rakasiyana zuva. Mazhinji maekisesaizi anoitwa akamira uye haadi iwe hunyanzvi hwekutambanudza, saka chirongwa chakakodzera kunyangwe kune vanotanga uye vasingachinjike vanhu.

9. Kutatamura muviri wese (maminitsi gumi nemashanu)

Uye imwe sarudzo yekutambanudza muviri wako wese, izvo zvinogona kuitwa nguva zhinji. Icho chinonakidza uye chisina kukurumidza chirongwa chinokubatsira iwe kutambanudza mhasuru uye kusunungura kusagadzikana mumuviri. Kukoshesa kwakanyanya kunoiswa pakutambanudza mhasuru dzemakumbo uye magaro.

30 kurovedza muviri kutambanudza makumbo

10. Kudzidziswa nechairi roller (maminetsi gumi nemaviri)

Exercises pamwe masaja chinotenderera (furo chinotenderera) chimiro chekuzorora kwemyofascial (MFR). Mutengo we roller chete 500-1000 rubles, kuti uite naye kunyangwe kumba zviri nyore kwazvo. Uchishandisa masaja cushion iwe unozogona kuzorodza muviri, kugadzirisa kutenderera kweropa, kubvisa marwadzo uye kuomarara mumhasuru, kugadzirisa kufamba uye kuvimbika kwemajoini, kuwedzera kuwanda kwekufamba. Kuitwa kweiyi vhidhiyo-kudzidziswa kwemaminitsi gumi kanokwana ka10 pavhiki kuchanatsiridza muviri wako zvakanyanya.

Zvese nezve MASSAGE ROLLER

Onawo:

Pasina masheya, Yevatangi yakaderera zvine simba kurovedza muviri

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