Kukaniza Zochita Zamagulu za Thupi Lalikulu

Tili ndi mwayi waukulu kuti tizitha kugwira ntchito yopangira thupi ndi kukakamizidwa ndi machitidwe omwe amaphunzitsidwa ndi aphunzitsi a Pilates komanso a chitsanzo cha Lisa Hubbard. Pano, Lisa adagwiritsira ntchito zochitika zomwe zimagwiritsidwa ntchito pa mikono - mabiceps ndi triceps, makamaka, chifuwa ndi mapewa. Inde, mu Pilates mafashoni enieni, mudzamva machitidwewa ndikuwombera kumbuyo kwanu ndikusiya zonse. Mudzamva zozizwitsa izi mzere wanu wam'mbuyo ndi abs ndikugwira ntchito yanu yonse.

Zindikirani: Chonde kumbukirani kuti pamene gulu lakumenyana likutsutsa iwe, uyenera kukana gululo. Kutulutsidwa ndiko kusuntha komwe kumagwiritsidwa ntchito, kumapangitsa kuti zonsezi zikhale zosavuta. Ndicho chinsinsi chopangira machitidwe anu onse otetezeka kuntchito. Komanso, gulu la masewera olimbitsa thupi silingaloledwe kukuchotsani bwino. Msana wanu ndi wautali, khosi lanu ndi kupitirira kwa msana wanu, ndipo mukugwirana pansi pansi ndi mafupa anu ndipo mumakhala pamutu wanu. Mwachitsanzo, nthiti zanu musapite patsogolo chifukwa chakuti mumagwiritsa ntchito manja anu ndi mapewa anu. Ngakhale kuyang'ana kumapangidwira thupi, mumagwirizanitsa ndi thupi lanu ndipo thupi lanu lonse limapanga thupi. Sangalalani.

Kusinthasintha Kunja ndi Kutsutsana Band

1. Yambani kugwada kapena kuyimilira pamtunda wa msana ndi miyendo yofanana ndi kupingasa kwapakati.
2. Gwirani gululo kumbali zonse ndi mitengo ya kanjedza yomwe ikuyang'ana mmwamba ndi zitsulo zanu kumbali zanu.
3. Exhale kutembenuza kunja mapewa, kutambasula bwalo kumbali ndikufika kumbali yanu kumbali.
4. Lembani ndi kukana gululo pamene mukubwerera ku malo oyambira.
5. Ndemanga Zomwe Zimapitsidwanso: Gwiritsani ntchito magawo atatu a 10 -15

Triceps Press Press Resistance Band

1. Khala ndi miyendo yanu palimodzi palimodzi ndipo mapazi amasinthasintha.
2. Ikani gululo pambali pa mapazi anu
3. Sungani msana wanu molunjika ndi kutsogolo patsogolo pa chiuno, manja kumbali zonse za otsutsa.
4. Gwiritsani manja anu mmbuyo, mutakweza manja anu mmwamba ndi manja owongoka.
5. Sungani zitsulo zanu zapamwamba ndi kuzikakamiza kuti muzigwedezeka, musakane kukoka kwa gululo.
6. Exhale atambasula mikono.
7. Ndemanga Zomwe Zimapitsidwanso: Gwiritsani ntchito magawo atatu a 10 -15

Mphepete yamakiti ndi Kutsutsana Band

1. Khala ndi miyendo yanu palimodzi palimodzi ndipo mapazi amasinthasintha.
2. Ikani gulu lokaniza pamapazi anu ndi manja kumbali zonse za gululo.
3. Pendekera kumbuyo kwanu kumatenda oyendetsa manja anu pamtunda wa digirii 90, kumbali yanu.
4. Lembani mikono yowonjezera pamtambo
5. Exhale kuti ayambe kubwerera ku malo awo oyambira.
6. Ndemanga Zomwe Zimapitsidwanso: Gwiritsani ntchito magawo atatu a 10 -15

Zindikirani: Zochita izi sizikutanthauza kupachikidwa pa gulu loteteza. Pitirizani kuteteza thupi lanu kumtunda. Zochita zamapirati a ma Pilates zomwe zingakuthandizeni kumanga nyonga za izi zimaphatikizapo chifuwa, kukweza mmwamba ndi mndandanda wa maubwino 5 ab .

Kulimbana ndi Bungwe la Restance

1. Yambani kukhala pansi, miyendo ikulumikizana limodzi ndi mapazi amasinthasintha.
2. Ikani gululo pambali pa mapazi anu ndi manja anu mbali zonse za gululo, mitengo ya kanjedza ikuyang'ana mkati.
3. Yambani manja anu ndi kumanga msana wanu patsogolo. Exhale ndikugwirizanitsa dera lanu pakati pa mapewa anu kuti muwathandize kubwezera.
4. Lembetsani ku malo oyambira.
5. Ndemanga Zomwe Zimapitsidwanso: Gwiritsani ntchito magawo atatu a 10 -15

Ndikuthokoza kwambiri kupita kwa Lisa Hubbard chifukwa chothandizira maopaleshoni amenewa. Lisa ndi amene anayambitsa Rhythm Pilates ndipo wapanga ma DVD a Pilates awiri: Quick Pilates ndi Exercise Band ndi Total Body Pilates ndi Mini Ball . Mutha kumudziwa ngati chitsanzo cha Pilates DVD ndi mabuku a Rael Isacowitz komanso Pilates Style Magazine.