Mukati
Pamapeji ewebsite yedu isu tataura kare nezve kugona kwenzira yePilates yekudzikisa uremu uye nekuvandudza mhando yemuviri.
Muchikamu chino tinokupa sarudzo yezvidzidzo kubva kuPilates kumatambudziko nzvimbo, izvo zvinokubatsira kusimbisa mhasuru, sunga dumbu, kunatsiridza chimiro chemagaro nemakumbo.
Pilates: kushanda, mabhenefiti uye maficha
Pilates: maficha
Pamitambo yekurovedza muviri kubva kuPilates kunyanya tarisa kune avo vasingakwanise kuita yakanyanya kukanganisa mitoro nekuda kwematambudziko nemajoini nemidzi yeropa Nguva dzose maPirate anobatsira kubvisa matambudziko emusana, kusimbisa musana, kugadzirisa mamiriro uye kusimbisa mhasuru corset.
Zvakanakira maPilates:
- Kusimbisa mhasuru uye skeletal system
- Kuvandudza kunaka kwemuviri
- Kubvisa marwadzo ekumusana uye kudzikira musana
- Kubvisa marwadzo mumajoini
- Kudzivirira kwekukuvara kweiyo musculoskeletal system
- Kuumbwa kwechimiro chakanaka
- Kuvandudzika kushanduka uye kubatana kufamba
- Kuvandudza kubatana
- Kubvisa kushushikana, kushaya hope uye kushushikana
- Kubudirira kwekufungisisa
- Pilates inogona kubata neese
Isu tinokupa iwe makumi matanhatu ekurovedza ePilates enzvimbo dzedambudziko, izvo zvinonyanya kubatsira iwe kuti ushande pamhasuru dzemudumbu, musana, zvidya uye magaro. Maekisesaizi ese akapatsanurwa mumapoka makuru maviri: evatangi vekutanga uye neakanyanya kumberi Mune ino muunganidzwa wezvese zvakakosha zviitwa zvePilates, pamwe neakakurumbira uye anoshanda ekugadzirisa. Pasuru iyi ichakubatsira iwe kuti unyatsoita uye nenzira inoshanda pamapoka ese emhasuru.
Kune vanotanga uye vemberi, isu takagovanisa zviitwa zvePilates mumapoka matatu:
- Kudzidzira kwemudumbu, musana uye mhasuru system
- Exercises for chidya nemagaro
- Kudzidzira muviri wepamusoro
Sezvaunoziva, kupatsanuka kunoenderana zvikuru. Semuenzaniso, akawanda maekisesaizi emudumbu uye kumashure anoshandisa mhasuru dzemakumbo uye magaro. Kana zvakanyanyisa zviitwa zvemuviri wepamusoro, zvinosanganisira kwete chete mhasuru dzemaoko nemapendekete, asi dumbu, magaro nemakumbo.
Nekuti akawanda maekisesaizi, uye nekuisa mumusoro mushure mekuverenga kumwe zvisingaite, tinokukurudzira kuti uwedzere chinyorwa ichi kumabhukumaki ako (kuwedzera kumabhukumaki kudzvanya CTRL + D)kudzokera kusaruro yezvirovedzo kubva kuPilates panguva chaiyo.
Zvimiro zvezviitwa zvePilates:
- Maekisesaizi ePilates ari kuyedza kururamisa musana wako, ruramisa mapendekete ako uye udzorere kumashure. Chengeta muviri wakakwana uye wakaungana, haufanire kusununguka.
- Mune chinzvimbo chebhawa haina kukotama, usadonhe uye usasimudze chiuno mudenga. Mutumbi unofanirwa kuita tambo imwechete yakatwasuka.
- Kana uchiita maekisesaizi kubva kuPilates kumashure iyo yekumashure kumashure haifanire kubva pasi uye kukotama neshure kuyedza kumupinira pasi. Dhonza dumbu kumusana wako usazorore.
- Panguva yezvidzidzo isu hatina kuzvibatsira nemutsipa, taingoshanda mhasuru dzepakati. Musoro unotambanudza uchidzokera kumashure uye kumusoro.
- Iwo maPilates maekisesaizi anoitwa pahunhu, kwete huwandu uye nekumhanyisa. Dzokorora chiitwa chega chega kwete kupfuura gumi neshanu, asi zviite zvishoma uye nekufunga.
- Paunenge uchiita Pilates iwe unofanirwa kutarisa pamhasuru uye nebasa razvo. Kutanga, usaite maPirate akareba kupfuura maminetsi makumi maviri, saka kutarisisa kwako hakuregererwi, sezvinoitika panguva yekurovedza muviri kwenguva refu.
- Hazvikurudzirwi kuita Pilates mukuwedzera kukuru kwezvirwere zve musculoskeletal system.
30 kurovedza muviri kwePilates kune vanotanga
Exercises kubva kuPilates yedumbu uye musana
1. Mazana
2. Kumonyanisa
3. Reverse crunches
4. Makumbo ekuwedzera
5. Makumbo ezasi
6. Kumonyanisa kudivi
7. Torso inomonyoroka
8. Kudhonza gumbo rimwe
9. Kudhonza gumbo rako rakatwasuka
10. Torso inomonyoroka
11. Bata chitsitsinho
12. Kumonyanisa kwakafemerwa
13. Kumuka kwemaoko netsoka pamakumbo ese mana
14. Hyperextension
15. Kumuka kweshure nemaoko ekuberekesa
16. Kushambira
Kudzidzira kwePilates kwemakumbo uye magaro
1. Bhiridha rinokudzwa
2. Kumuka kwemakumbo mubhiriji rinobwinya
3. Makumbo anosimudza pamakumbo mana
4. Kumuka kwemakumbo yedhaimondi
Kana pano pano zvakasiyana.
5. Gumbo rinosimudza padivi
Kana pano pano zvakasiyana.
6. Makumbo anosimudza chidya chemukati
7. Simudza tsoka pamabvi ake
Exercises kubva kuPilates yemuviri wepamusoro:
1. Bhandi
2. Makumbo anosimudza mupuranga
3. Mermaid
4. Inotendeuka kune irwo tambo
5. Reverse plank
6. Push-UPS pamabvi + Tsoka tsoka
30 kurovedza muviri kwePilates kuenda kumberi
Exercises kubva kuPilates yedumbu uye musana
1. "Mazana" nemakumbo akatwasuka
2. Makumbo maviri anosimudza
3. Kudhonza kaviri kwetsoka yakatwasuka
4. Kuzara kuzere
5. Kusimudza muviri
6. Anotenderera kumashure
7. Chikepe
8. Torso inokona kumira panzvimbo yeigwa
9. Bhasikoro
10. Chigero
11. Kutenderera kwetsoka
12. Side pleat
13. Kumuka kwemakumbo akayambuka
14. Superman
15. Mberi kushambira
Kudzidzira kwePilates kwemakumbo uye magaro
1. Kubwinya bhiriji pane rimwe gumbo
2. Iyo gluteal bridge ine kutenderera kwegumbo
3. Bhiriji pazvigunwe
4. Kutenderera kwegumbo pamakumbo mana
5. Kick padivi
6. Makumbo ekuvhara padivi
7. Kufamba kwedenderedzwa kwegumbo kumashure
8. Ita makumbo ekusimudza akarara nedumbu
9. Simudza makumbo ako kune kubwinya padivi
Exercises kubva kuPilates yemuviri wepamusoro
1. Classic kusunda-UPS
2. Yepasi imbwa + push-UPS
3. Bata mabvi kugokora mupuranga
4. Anosimudza makumbo muparutivi
5.Kumonyanisa kudivi rerutivi
6. Torso inokona kudivi rerutivi
7. Kusundira makumbo anosimudza mupuranga
Kutenda kune iyo gifs youtube chiteshi: Musikana Wepamoyo Anokodzera, Kathryn Morgan, FitnessType, Linda Wooldridge.
Workout chirongwa chePilates kune vanotanga
Kungotanga kuita Pilates? Ipapo tinokupa iwe akagadzirira-akagadzirwa echirongwa marongero neakakosha seti yakapusa maitiro maPilates. Kana chero kurovedza muviri iwe kwausingakwanise kuwana kana kukonzeresa kusagadzikana, kuchisvetuka kana kugadzirisa imwe yakapusa sarudzo.
- mazana: Kasere
- Kutsigira: Kasere
- Lower gumbo: Ka15 pagumbo rimwe nerimwe
- Kudhonza gumbo rimwe: Ka10 pagumbo rimwe nerimwe
- Iko kusimuka kwekudzoka nemaoko ekuberekesa: Kasere
- Swimming: Kagumi padivi rega
- Simudza maoko nemakumbo pamakumbo mana: Kagumi padivi rega
- Iyo inobwinya bhiriji: Kasere
- Gumbo rinosimudza pamakumbo mana: Ka15 pagumbo rimwe nerimwe
- Kumuka kwemakumbo madhaimani: Ka15 pagumbo rimwe nerimwe
- Gumbo rinosimudza padivi: Ka10 pagumbo rimwe nerimwe
- Gumbo rinosimudza chidya chemukati: Ka10 pagumbo rimwe nerimwe
- Plank: 30 masekondi
- Mermaid: Kagumi padivi rega
- Dzorera plank: 10 reps pagumbo rimwe nerimwe
Paavhareji, ichi chiitwa chinokutora iwe anenge maminitsi makumi maviri. Maekisesaizi anogona kuchinjaniswa, asi iyi sarudzo inomiririra yakasarudzika tsika yekurovedza muviri muPilates.
Chaizvoizvo kukurudzira kuverenga:
- Wepamusoro 25 kurovedza matako nemakumbo zvisina squats, mapapu uye kusvetuka
- Wepamusoro makumi mashanu ekurovedza muviri etsandanyama dzemudumbu: kuonda uye simbisa muchina
- Wepamusoro makumi maviri emitambo yekudzidzira kugadzirisa mamiriro uye kururamisa kumashure
Yokurasikirwa nehuremu, Belly's low impact Workout