Pamene mukuganiza za kugwira ntchito kunja, Pilates sangakhale pamwamba pa mndandanda wanu, koma mwina ayenera. Kupititsa matayala kapena zipangizo zanu zogwirira ntchito popita ku pakiyi ndi zosavuta kuposa momwe mukuganizira.
Gwiritsani ntchito malingaliro anu ndipo yesani izi zinayi mofulumira ndi mophweka kwa mphindi 10-15 mutha kulikonse komwe muli benchi ya paka. Gwirani zovala zomwe zimakhala zosavuta kusuntha, ndipo mutha kusunga nsapato zanu chifukwa izi zimayenda. Zonsezi zimakhala ndi njira yosankha paki kuti ikule bwino zotsatirazo ndikugwiritsa ntchito bwino malo anu.
1 - Pilates Jump & Jack mu Park
Khulupirirani kapena ayi, Pilates ankakonda kwambiri Pilates ndipo mukhoza kukhala nawo mabwenzi. Pano pali chimodzi mwa zosiyana-siyana zanga ndi Jump & Jack.
Pangani gawo lakuthamanga mu ziwerengero ziwiri. Nambala imodzi yonyamuka, ndipo yang'anani ziwiri ziri pansi.
Tsopano jambulani Jack mu ziwerengero zina ziwiri. Gawoli ndikuthamangira kutsogolo ndi kumbuyo kwa chiuno. Pamene mukupita patsogolo, ponyani manja kuti asamalire. Kenaka muwachepetse kuti abwerere mmbuyo. Pano pali ndondomeko yofotokozera:
- Chiwerengero cha 1: Pewani kumutu kwa mikono - miyendo yonse.
- Chiwerengero cha 2: Dulani manja - miyendo pamodzi
- Chiwerengero chachitatu: Jack kutsogolo - miyendo pamodzi - mikono yonyamula kutsogolo kutsogolo
- Chiwerengero chachinayi: Jack kumbuyo - miyendo pamodzi - mikono kumbuyo.
Gwiritsani ntchito izi kufikira mutadziwa zomwe mukutsatira ndikuyambitsa.
Bweretsani nthawi 15 mpaka 25.
Njira ya Park
Pezani chochepetsera chochepa kuti mupange gawo la "Jack" kapena kutsogolo / kutsogolo.
Mbali yotseguka kapena zochitika ziwiri zoyamba zimachitika pa malo apansi. Chiwerengero chachitatu kapena gawo la "jack" chimawombera pazeng'onoting'ono ndi kubwereranso pa Count 4.
Kodi Mukufunikira Kusintha Kujambula Jacks?
Kuthamanga Jacks kukukuvutitsani? Palibe vuto. Yambani kugwiritsa ntchito manja okha ndikulola thupi la pansi kukhala chete. Mudzatenthedwa ndi kuyendetsa ndikuyendayenda popanda kuyesayesa kuti mugwirizane ndi nthawi kuti muchepetse.
2 - Pilates Anthu Amagwiritsa Ntchito Ups Too
Pilates Push Up Series
Zokankhakankha? Onani zimenezo. Pilates ali nawo iwo nawonso. Ife timachita iwo okhala ndi magawo enaake.
- Gawo 1: Imani mikono yayitali ikufika pamwamba.
- Gawo 2: Pita pansi ndikuyenda manja panja.
- Khwerero 3: Tengani ma triceps asanu.
- Gawo 4: Mangani m'chiuno mwako ndikuyendetsa manja kumapazi musanayambe kuima.
- Bwerezerani kawiri kawiri pa 15 Push Ups.
Njira ya Park
Gwiritsani ntchito benchi monga chithandizo chanu. Pansi pozungulira ndikuyika manja onse pa benchi. Yendani kumbuyo kwa miyendo yonse ndikutsata 5 Push Ups. Pewani mmbuyo kuchokera kumapeto kwanu otsiriza ndikuyenda mapazi onse awiri kuti muime patali musanabwererenso maselo ena 3-4.
Kodi Mukufunika Kusintha Ma Pilates Push Up?
Palibe vuto. Kungolumphira Push Ups kukhala malo a Plank kwa 3-5 mpweya. Pumula ndi kubwereza 2-3 nthawi zambiri.
3 - Pilates Mipando Yoyang'ana Kumtunda
Pilates Side Side Plank Series
- Khwerero 1: Kuchokerapo, pendani pansi ndikuyenda manja awiri onse kumanja.
- Gawo 2: Pivotti kumbali imodzi ndi mapazi odulidwa OR pang'ono pang'ono.
- Khwerero 3: Fikirani mkono waufulu ndi kudula mchiuno ndi m'chiuno mwako.
- Khwerero 4: Pewani mkono pa miyendo ndikuchepetsani m'chiuno.
- Bweretsani maulendo 5-8. Bwerani padzanja lonse lamanja lakumanja musanasinthe mbali.
Njira ya Park
Gwiritsani ntchito benchi monga mawonekedwe anu othandizira. Tengani bolodi lanu pabedi poika manja pansi poyamba ndikuyenda mapazi onse kumbuyo. Yambani dzanja limodzi ndi kubwereza monga pamwambapa.
Kodi Mukufunikira Kusintha Pilates Side Plank?
Palibe vuto. Tsatirani phazi limodzi kutsogolo kwa linzake kuti muthandizidwe. Gwiritsani Gawo 1 kwa 3 - 5 mpweya. Pumula ndi kubwereza nthawi 2 mpaka 3.
4 - Pilates Kuima Splits ku Park
Pilates Kuima Splits
- Khwerero 1: Kuchokera pamtunda woyendetsa phazi limodzi kumbuyo kwa chimbudzi cha othamanga.
- Gawo 2: Yendetsani mwendo wakumbuyo ndikusunga phazi lakumbuyo lakuya.
- Khwerero 3: Bweretsani miyendo yanu yolunjika ndikuika manja kumbuyo kwanu.
- Khwerero 4: Gwiritsani ntchito malire pamene mutambasula mwendo wakutsogolo ndikuwongoletsa.
- Yendani pang'onopang'ono njira yoyendetsedwa ndi kubwereza 8-10 kubwereza. Kenaka sambani miyendo.
Zosankha za Park
- Chosankha 1 - Imani kuseri kwa benchi kuti muthandize manja anu ngati mukusowa chithandizo chapadera kuti mukhale oyenera.
- Njira 2 - Imani kutsogolo kwa benchi ndikuyika phazi lakumbuyo pa benchi kuti mumveke mozama koma molimbika.
Kodi Mukufunikira Kusintha Mabala Okhazikika?
Kulikonse komwe mumapanga, kumbukirani kuti cholinga cha Pilates ndicho kukonzanso zinthu zonse za umoyo wanu mu dongosolo limodzi. Gwiritsani ntchito thupi lanu monga gulu ndi mbali zonse zosuntha zikugwira ntchito pamodzi. Kumbukirani kuti musangoganizira za mphamvu ndi kutambasula zomwe zimakhala zovuta ndi Pilates koma kulamulira, kusinkhasinkha ndi mpweya womwe uli phindu la Pilates.