Iyo pilates mhete, inozivikanwawo semashiripiti denderedzwa, yave imwe yeanonyanya kufarirwa accessories. inoshanda zvakasiyana-siyana uye inoshanda kudzidzisa kumba. Nayo unogona kushanda iyo simba, kuenzanisa, chimiro uye kutambisa tsandanyama pasina kudiwa kwemidziyo inodhura kana nzvimbo huru. Chinhu chakanakisa ndechekuti inokodzera mazinga ese, kubva kune vanotanga kusvika kune epamberi vashandisi, uye inogona kubatanidzwa nyore nyore mune chero maitiro. Kuti udzidze zvakawanda nezve ichi chishongedzo, unogona kushanyira chinyorwa chedu pa Pilates ring exercises.
Muchikamu chino tichakuratidza a Pedzisa Pilates mhete routine kuti utaure muviri wako wese. Inosanganisira maekisesaizi akachinjirwa kunzvimbo dzakasiyana mhasuru - senge glutes, dumbu, makumbo nemaoko - uye zvinosanganisira mirayiridzo yakajeka, mazano anoshanda uye mazano ekukubatsira kuwana zvakanyanya kubva muchikamu chega chega. Kana iwe uchida kuvandudza kusimba kwako, wedzera tsandanyama yako, uye unzwe uchimhanya uye wakasimba, ramba uchiverenga.
Ringi yePilates inoshandiswa nei uye ine mabhenefiti ei?
Iyo Pilates mhete haisi imwe chete yekuwedzera munyika yekusimba. Icho chishandiso chinoshanda icho inobatsira kuchengetedza kurongeka kwemuviri panguva yekurovedza muviri, inoita tsandanyama dzakadzika kufanana nevaya vepakati uye inovandudza kurongeka uye postural control. Pamusoro pezvo, kuve nekuisa kumanikidza mukati kana kunze pamupendero kunowedzera a kuwedzera kuramba izvo zvinowedzera kusimba kwekudzidziswa. Kana iwe uchida kuziva zvakawanda nezve kushandiswa kwayo, tarisa chinyorwa chedu pa Maitiro ekushandisa mashiripiti mhete muPilates.
Pakati pemabhenefiti makuru ePilates mhete ndeaya:
- Inowedzera tsandanyama toni pasina kudiwa kwezviyereso.
- Inovandudza kugadzikana kwepakati uye simba rose rinoshanda.
- Inosimudzira kubatana kwepfungwa-muviri, inokosha mumuitiro waPirato.
- Inokutendera kuti uite akasiyana uye anonakidza maekisesaizi, kunzvenga monotony.
Ichi chishongedzo chakanakira avo vanotsvaga yakapfava asi inoshanda nzira yeku kuramba wakagwinya, pasina kukanganisa pamajoini. Iwe unogona kuwedzera kudzidziswa kwako nezvimwe Pilates star exercises.
Mazano usati watanga yako toning routine
Usati watanga kuita maekisesaizi, zvakakosha kuti utarise zvimwe zvakakosha kuti wana zvakawanda zvacho uye kudzivirira kusagadzikana kana kukuvara:
- Gadzirira nzvimbo yakakura uye yakanyarara, iyo inokubvumira kufamba zvakanaka uye pasina zvinokanganisa.
- Shandisa meti kuitira kunyaradza kukuru uye kudzivirira pasi.
- Sarudza yakanaka Pilates mhete, iyo inopa kuramba uye yakasununguka kubata.
- Usati watanga, dziya 5-10 maminitsi., kuunganidza majoini ese.
- Panguva yezviitwa, perekedza mafambiro acho nemvura uye kufema kwekuziva.
- Rangarira kutambanudza pakupera kwechirongwa kunatsiridza tsandanyama kupora.
Pilates ring exercises kusimbisa muviri wako wose
Sezvineiwo, iwe unofanirwa kuita iyi muitiro wakakwana katatu pasvondo, uchichinjanisa mazuva kubvumira kupora kwemhasuru. Unogona kuita 3 seti yegumi edzokororo yechiitwa chega chega uye zorora kwemasekonzi makumi matatu pakati peseti yega yega kana pakati pemaekisesaizi.
1. Hip kuwedzera ne glute, pfudzi uye basa remusana
Pfugama pameti, uchizorora chete pamazano etsoka dzako. Tambanudza maoko ako pamberi pako pakureba kwepfudzi uye ubatisise hoop. Nemusana wako wakatwasuka, ita kuwedzera kwehudyu nekusundira pelvis yako kumberi uye activating the glutes panguva imwe chete, unovhura hoop nemaoko ako.
Ichi chiitiko chakarongeka chinoshanda glutes, postural tsandanyama uye deltoids., kubatsira kuvandudza simba rose uye kugadzikana. Kuti uwane rumwe ruzivo rwekuti ungasimbisa sei musimboti wako, shanyira chinyorwa chedu pa zviitwa zvinopesvedzera zvakananga musimboti.
2. Activation of adductors uye glutes
Kubva pasi, rara nemabvi ako akakotama, tsoka dzakadzikama uye upamhi hwemapfudzi zvakaparadzana. Simudza chiuno chako zvishoma kuti ubatanidze core yako uye isa hoop pakati pemakumbo ako. Nyora zvinyoronyoro mabvi ako mukati uye bata kudzvanywa kwemasekonzi mashoma usati waburitsa zvishoma nezvishoma.
Ichi chiitwa chakanakira avo vanounganidza mafuta mukati mechikamu chehudyu uye vanoda toni iyi nzvimbo padivi pe gluteus.
3. Side plank ine hoop pressure
Isa ruoko rumwe pasi uye upinde munzvimbo yepuranga yepadivi. Isa hoop pakati peruoko rumwe nepasi. Simudza gumbo rako repamusoro paunenge uchimanikidza hoop neruoko rwako. Kufamba uku kunoda kubatana, sezvo uchifanira kuchengetedza chiyero, dzvanya hoop uye fambisa gumbo rako panguva imwe chete.
Kunyanya kusimbisa iyo core, glutes uye pectoral tsandanyama, pamwe nekuvandudza kuenzanisa uye kuisa pfungwa. Kana iwe uchitsvaga mamwe marudzi emitambo yekusimbisa, tinokukoka iwe kuti uongorore scapular retraction uye kushandiswa kwayo.
4. Unilateral glute uye hip basa
Pasi, rara nedivi uye isa hoop pakati pemakumbo ako, pedyo nemabvi ako. Bata hoop zvakasimba uye vhura gumbo rako repamusoro kurwisa kushorwa. Ichi chiitwa chinoburitsa activation yakakura mu gluteus medius uye mhasuru dzehudyu dzinoita basa rekuchengetedza pelvis yakasimba.
Iko kufamba kwakakwana kwe gadzirisa hudyu silhouette uye kudzivirira kusaenzana kwemhasuru.
5. Mudumbu uye gluteal kufamba nemakumbo mukati hoop
Rara nemanhede maoko ako akasununguka uye maoko ari pamapfudzi ako. Isa makumbo ose mukati mehuputi. Ita kufamba kwekukotama uye kutambanudza makumbo ako, sekunge uri kuedza kutora chimwe chinhu kubva mumhepo. Kufamba uku kunomutsa rectus abdominis uye hip flexors, nepo hoop inowedzera kuramba kufamba.
Yakanakira dzidzisa abs kumba yakaderera kukanganisa uye kusimudzira yakasimba uye toned musimboti. Kuti unzwisise zviri nani kukanganisa kwekushanda kwako, tinokurudzira kuverenga nezvazvo kumhanya kunodzosera kumashure kupera simba kwetsandanyama.
6. Coordinated flexion-extension of shoulder and hip
Rara nemanhede makumbo ako akasimudzwa pakona ye90-degree. Bata hoop pakati pemaoko ako nezvidya. Tevere, panguva imwe chete tambanudza ruoko negumbo kune rimwe divi rakananga pasi, kuchengetedza muviri wose wakatsiga. Basa racho rinoitwa kuchinjanisa mativi ose uye kuchengetedza kumanikidzwa kubva pahupu kubva mumaoko uye zvidya.
Imwe yemafambiro akazara, kubvira inosanganisa simba, kurongeka uye panguva imwe chete basa remudumbu.
Mamwe mazano ekudzidzira kwakanaka
Pamusoro pekutevera zviitwa nemazvo, pane zvimwe zvakakosha zvinokubatsira vandudza ruzivo rwese uye mhedzisiro:
- Teerera kumuviri wako: Kana iwe uchinzwa kuneta kana kusagadzikana, kuderedza kusimba kana kudzokorora.
- Hydrate zvakanaka vasati, panguva uye mushure mekudzidziswa.
- Batanidza iyi tsika nekudya kwakakwana kuona mhedzisiro inooneka.
- Inosanganisira zvakasiyana-siyana mumiitiro yevhiki nevhiki yekushanda muviri wese uye kuchengetedza kukurudzira kwakakwirira.
Kana iwe uri wekutanga, unogona kutanga neseti imwe chete pakurovedza muviri uye wowedzera zvishoma nezvishoma. Kana iwe uchitova neruzivo nePilates, unogona kusanganisira iyi tsika semubatsiri kune yako yenguva dzose yekurovedza muviri. Rangarira kuti sarudzo pakati peyoga uye pilates Zvinoenderana nezvinangwa zvako chaizvo.
Iyi Pilates mhete Workout isarudzo yakanakisa kune avo vanoda kuridza muviri wavo wese, kubva kumba uye pasina kudiwa kwemidziyo yakaoma. Chiitwa chega chega chakagadzirirwa tarisisa nzvimbo dzakanangana, vandudza tsandanyama chiyero, uye kusimudzira kubatana kwepfungwa-muviri. Kana iwe ukaramba wakagadzikana uye uchidzidzira uchiziva, mumavhiki mashoma iwe unotanga cherechedza kuvandudzwa kwechimiro chako, simba, uye kugara zvakanaka kwemuviri.
