Okuqukethwe
UDenise Austin unikeza ama-Pilates, lapho uzokwazi khona ukususa izindawo eziyinkinga futhi uthuthukise isibalo sakho. Abathathu ukusebenzisa okufushane kwesisu, umzimba ongaphezulu nangaphansi zilungele ngisho nabaqalayo ebungqingili.
Incazelo yohlelo: Nciphisa ama-Pilates Wakho weZoni Zamafutha kusuka eDenise Austin
Yehlisa isisindo, qinisa umzimba wakho nezicubu zethoni ngohlelo lwe-Pilates lwezindawo eziyinkinga. Ukuzivocavoca okufushane noDenise Austin kuzokusiza uqinise isisu, izingalo, amathanga nezinqe. Umqeqeshi owaziwayo usebenzisa imishini ekhethekile evela kumaPilates ukuletha amafomu akho ekupheleleni. Uzosebenza ku ukuthuthukisa ikhwalithi yomzimba wakho ekugxileni nasekuhambeni, igxathu negxathu, lenza uchungechunge lokuzivocavoca okusebenzayo. Umphumela wokuqeqeshwa uzoba hhayi ukuma okuhle kuphela, kepha umzimba oweluliwe futhi oguquguqukayo.
Sibutsetelo sakho konke ukuzivocavoca uDenise Austin
I-Complex Shrink Your Fat Zones Pilates iqukethe ukusebenza okuthathu kwemizuzu engu-15:
- Okomzimba ophezulu: ingxenye iqukethe izivivinyo ezinezidumbula zemisipha yezingalo, amahlombe nesifuba. Udinga ukuthatha ama-dumbbells kusuka ku-1.5 kg nangaphezulu.
- Okwesisu nangemuva: kule ngxenye izivivinyo eziningi zikuMat, zisebenzise yonke imisipha ye-corset. Ngokwengeziwe, uzodinga ithawula elincane.
- Amathanga nezinqe: lo msebenzi uhlanganisa ukuvivinya umzimba okususelwa kumaPilates amathanga nezinqe. Ingxenye yokuzivocavoca yenziwa ngenkathi imile, kanti eminye - yenzeka kuMat. Imishini eyengeziwe ayidingeki.
Ungenza imizuzu emithathu elandelanayo engu-15 noma ukhethe okuthakazelisa kakhulu kuwe. Uhlelo ngezinga lobunzima olulungele abaqalayo, kepha kubantu abanezigaba zokulungiselela ezijwayelekile luzosiza kakhulu. Kuyafaneleka ukusho ukuthi lokhu okuyinkimbinkimbi akunakubizwa ngokuthi ama-Pilates ngomqondo wasendulo, kunalokho ukuzivocavoca ngezinto ezinama-Pilates. Kodwa-ke, lokhu akukunciphisi ukusebenza kwayo. Emakilasini udinga iMat, ithawula nezisindo zezandla (1.5 kg).
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo lwenzelwe ukuthuthukisa ikhwalithi yomzimba futhi qinisa imisipha yesisu, izingalo, amathanga nezinqe.
2. Lolu hlelo luhlukaniswe nokuzivocavoca indawo ngayinye enenkinga ngayinye, ngakho-ke ungenza nje ingxenye oyidingayo ngezinga elikhulu.
3. UDenise Austin unikezela ngoqeqesho lwesikhashana esifushane, ukuze ukwazi ukuzenza, noma ngabe unesimiso esimatasa. Noma ungangeza umzuzu omuhle we-15 kwezinye izinhlelo.
4. Ngalesi sakhiwo uzoqinisa imisipha futhi uthuthukise ukuma komzimba.
5. Ama-pilates asiza ukuthuthukisa ukuguquguquka komzimba nokuxhumanisa umzimba.
6. Lolu hlelo lufanelekile ezingeni labaqalayo lokuqeqeshwa, ngisho nalabo abangakaze benze ama-Pilates.
bawo:
1. Ukuntuleka kwe-cardio kungenzeka kuphazamisa inqubo yokwehlisa isisindo. Izinhlelo ezinjalo zigcwalisa kangcono ukuqeqeshwa kwe-aerobic.
2. Kubalulekile ukuqonda ukuthi lokhu akuwona ama-Pilates ngendlela eyiyo, kepha kunalokho ukujwayeza ukuqeqeshwa kwamandla ePilates.
Uhlelo lwe-Pilates lwezindawo ezinenkinga lubafanele kahle abaqalayo nalabo abathathe isinqumo sokubaleka isikhashana ekusebenzeni okukhathele. Izifundo ezimfushane noDenise Austin zizokwenza umzimba wakho eqinile, enempilo futhi eguquguqukayo.
Funda futhi: Ama-Pilates noCathy Smith okwehlisa isisindo ngendlela efanele.