Okuqukethwe
Ukuzijwayeza njalo kwama-Pilates kuzokusiza uqinise imisipha ejulile, uthuthukise ukuguquguquka komzimba futhi uthuthukise ukwakheka. Ama-pilates athathwa njengenye yezinhlobo zokuphepha kakhulu. Nginikeza ama-Pilates amahle kakhulu ekhaya - ividiyo evela ku-Alena's Mondovino.
Ku-athikili 3 yochungechunge lwezinhlelo no-Alyona Mordovina:
- Ama-pilates angenayo imishini: amazinga amathathu obunzima.
- Ibhola le-Pilates / fitball
- Ama-yogalate
Izinhlelo ezinjenge-yoga ne-Pilates zilula kakhulu ukwenza ividiyo ngolimi lwaseRussia ukuqonda wonke ama-nuances namasu afanele okuzivocavoca umzimba. U-Alena unikeza izeluleko namathiphu ngesikhathi sokuqeqeshwa futhi kuzokusiza ukujwayeza ama-Pilates ekhaya kahle nangempumelelo.
Bona futhi:
- Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
- I-FitnessBlender: ukujima okulungele okuthathu
- Ukuqeqeshwa okuphezulu kwe-10 okukhulu kwe-HIIT ku-Chloe ting
Incazelo yama-Pilates ekhaya no-Alyona Mordovina
Alain Mordovina - uchwepheshe weqiniso emkhakheni yoga kanye Pilates. Isebenza ngalezi zindawo zokuqina komzimba iminyaka engaphezu kwengu-20. Ngo-2003 u-Alena unguthisha we-yoga ne-Pilates, wenza ama-DVD futhi wakha okokufundisa ngamavidiyo esiteshi se-multimedia esithi “Live”. Eminyakeni embalwa edlule, u-Alain Mordovina wenza ama-yogalate wokuqondisa - inhlanganisela yezakhi ezivela kwi-yoga ne-Pilates.
Ziyini izinzuzo zamakilasi ama-Pilates no-Alyona Mordovina? Okokuqala, uzothuthukisa umzimba wakho, uthuthukise ithoni yemisipha, ususe izindawo eziyinkinga esiswini nasemathangeni. Okwesibili, ngenxa yama-Pilates ekhaya uzokhohlwa ngezinkinga ngomhlane wakho futhi uthuthukise ukuma kwakho. Bandakanya uhlelo luka-Alena's Mondovino olungenza abantu abanamazinga okulungela: wakhe ukuzivocavoca kwezinga lokuqala, eliphakathi neliphambili.
Ukuzivocavoca okuhle okungaphezulu kwama-60 okuvela kuma-Pilates
Ukuze uthole imiphumela ephezulu kuyadingeka ukuthi ulandele imigomo eyisisekelo yama-Pilates, okubalulekile ukuyikhumbula kuso sonke isifundo:
- Isimiso sokugxila. Qinisa imisipha yesisu idonse umgogodla ngomugqa owodwa oqondile, idonsele inkaba emgogodleni. Cabanga ukuthi isisu sakho esingezansi usicofe uziphu oqinile. Gcina ithoni imisipha yethanga langaphakathi nemisipha ekhazimulayo
- Isimiso sokudonsa. Donsela i-scapula ngaphakathi, wehlise amahlombe phansi, uhoxise izindlebe. Yizwa ukuzelula emgogodleni.
- Isimiso sokuqondanisa. Amajoyinti e-scapula, ehlombe nasesinqeni kufanele abe kulayini owodwa, awudingi ukuphula ukulinganisa ngesikhathi sokuzivocavoca.
- Isimiso sokuphefumula. Ngesikhathi sama-Pilates, kufanele uthobele ukuphefumula kwesibili kwe-thoracic. Umoya ojulile ngekhala, ukhiphe ngomlomo. Hlanganisa umoya nokunyakaza okungafanele kube bukhali.
- Isimiso sokuhlushwa. Ngesikhathi sama-Pilates ekhaya, gxila kulokho okwenzayo. Yenza imisipha yakho isebenze ngokuzihlukanisa kuphela imisipha ehlosiwe.
Uma uzibandakanya nezinye izinhlelo zokuzivocavoca umzimba lapho ungenza izivivinyo ze-Pilates ekhaya no-Alyona Mordovina izikhathi 1-2 ngesonto. Uma uhlela ukusebenzisa ama-Pilates, yenza amakilasi izinsuku eziyi-3-4 ngesonto.
I-Pilates yevidiyo no-Alyona Mordovina
Lesi sakhiwo esiyinkimbinkimbi sika-Alena iMondovino silungele ukuqhuba ama-Pilates ekhaya. Qala uhlelo lokuqeqeshwa lwamazinga wokungena nangemva kwezifundo eziyi-10-15, iya ezingeni elilandelayo lobunzima. Uma usuvele unolwazi kuma-Pilates, ungaqala ngokushesha ngezinga eliphakathi noma eliphakeme.
Ngeke udinge okokusebenza okwengeziwe, kuphela uMata phansi. Amaseshini athatha imizuzu engama-50-55 futhi ngejubane elilinganisiwe. Ingxenye enkulu yokuzivocavoca yenzeka kuMat, uzosebenza emisipheni yesisu nokukhonkotha, phezu kwemisipha yamathanga nezinqe.
Isigaba sokuqala:
Izinga eliphakathi:
Impendulo evela kulowo osibhalisile, uHelen, osincome ukuthi sinake ukuzivocavoca okusebenzayo kuka-Alena's Mondovino:
Izinga eliphakeme:
Ibhola le-Pilates / fitball
Uma une-fitball ekhaya, kuzofanela uzame uchungechunge lokuzivocavoca u-Alena's Mondovino “Pilates ball”. Ngokungafani nenkimbinkimbi yangaphambilini, akukho mehluko phakathi kwamazinga obunzima, kodwa ividiyo ngayinye igxile enkingeni ethile. Amakilasi afanele abaqalayo futhi athuthukile, vele ulungise i-tempo kanye nenombolo ye-reps ngokuya ngamakhono akho ngamanye.
Ama-pilates ebholeni athuthukisa ukuhamba nokuguquguquka kwamalunga, umphumela omuhle ezinhlelweni zokuphefumula nezinhliziyo zomzimba. I-Fitball ithatha kalula ukwakheka kwengxenye yomzimba ebekwe kuyo, esiza ukususa ukucindezeleka emgogodleni nasemhlane.
Isisu esisicaba:
Imilenze emincane:
Impendulo evela kubabhalisile, uHelen:
Ama-yogalate
Ama-yogalates umkhuba wokuqina wokuthi ihlanganisa imikhuba yama-Pilates ne-yoga. Ngenxa yama-Pilates uzokwazi ukusebenza imisipha ejulile futhi uqinise imisipha yomgogodla, kanti i-yoga yona izokusiza ukuqondanisa umzimba, uvule amahlombe kanye namajoyinti ezinqeni, ukuze uzwe ukuguquguquka komzimba nopulasitiki bomzimba.
Ama-yogalate asuselwa ekuphefumuleni okulungile kanye nomthwalo ngasikhathi sinye kuwo wonke amaqembu emisipha emikhulu. I-Union of yoga ne-Pilates ikuvumela ukuthi usebenzise zonke izinzuzo zalezi zindawo ezidumile ohlelweni olulodwa. Ama-yogalate ane-Alyona Mordovina afanele wonke amazinga futhi azonxenxa bonke abathandi balolu hlobo lokuqina. Ukuze wenze lokhu uhlelo lula futhi kumnandi.
Ama-yogalate no-Alyona Mordovina:
Ama-pilates awasizi kuphela ukuthuthukisa ukuma, kepha iqeda ukucindezeleka okuvela emuva, Izinkinga ezibaluleke kakhulu empilweni yokuhlala phansi. Ungenza ama-Pilates ekhaya ngokuphepha nangempumelelo kanye nevidiyo evela ku-Alena's Mondovino.
Bheka futhi: Amavidiyo aphezulu ayi-10 avela kuma-Pilates azowenza ekhaya.
Kwabaqalayo, ukuzilolonga okunomthelela ophansi wokunciphisa umzimba