Okuqukethwe
Awukwazanga ukuthola ukusetshenziswa kwebhande lami lokuqina? Bese uzama ama-Pilates Suzanne Bowen kusuka ku-10 Minute Solution. Qinisa umzimba, uthuthukise ukwakheka futhi uqinise imisipha ngokuzivocavoca okufushane okuvela ezinhlelweni ezidumile ze-ballet.
Incazelo yohlelo evela kuSuzanne Bowen: Slim and Sculpt Pilates
Sikunikeza ukunakwa kwakho enye isethi kusuka ku-10 Minute Solution. Ukuzivocavoca okuhlanganisiwe kwemizuzu eyi-10 kungangena kunoma yiluphi uhlelo, ngakho-ke bathanda ukusebenza. USuzanne Bowen, uchwepheshe emkhakheni wamaPilates, Izipesheli zokuguqula nokwelapha umzimba. Uzosebenzisa ibhande le-elastic elilingisa ukumelana nemishini ekhethekile yama-Pilates (i-reformer neCadillac). USuzanne uzokuqondisa ezinhlotsheni eziningi zokuzivocavoca zakudala nezintsha ezivela kumaPilates futhi kuzokusiza ukwakha isibalo esincane esincanyana.
Ohlelweni kungene ama-Pilates ama-Slim and Sculpt Ividiyo emfushane eyi-5 yemizuzu eyi-10:
- Ama-Pilates Omzimba Ophezulu: umzimba ongaphezulu (amahlombe, izingalo, isifuba, emuva)
- I-Lower Body Pilates: yomzimba ophansi (izinqe, amathanga, amathole)
- Ama-Pilates we-Abs: isisu (ama-rectus nama-oblique)
- Ama-Pilates womzimba wonke: womzimba wonke
- Ama-Pilates for Flexibility: ukuzelula nokwelula
USuzanne Bowen usebenzisa i-tape elastic (expander) enokumelana ngamamitha ayi-6 kg, kepha ungathatha noma yimuphi umthwalo osayizi. Kuyinto efiselekayo ukuthi itheyiphu yokunwebeka yinde ngokwanele, ngaphandle kwalokho ukuzivocavoca kuzoba ukwenza kanzima. I-Tape isetshenziswa kuzo zonke izingxenye, ngakho-ke, ama-Pilates ama-Slim nama-Sculpt eyinkimbinkimbi ayadingeka.
Ungenza isikhathi semizuzu eyi-10 kunoma iyiphi i-oda le- uhlelo oluphelele luyimizuzu engama-50 futhi ungakhetha izingxenye ezihehayo kuphela. Ukuqeqeshwa okunjalo kukhululekile komama abasebasha: ukwabiwa kwemizuzu eyi-10 amahlandla amaningi ngosuku, okungokoqobo kakhulu, kunokuthola isikhathi sesifundo eside sehora.
Ubulukhuni bohlelo bunqunywa kakhulu ukumelana neribhoni yakho, kepha uma kukhulunywa nje, yiSlim and Sculpt Pilates efanelekayo ukuqeqeshwa ezingeni eliphakathi. Inothi elihlukile kunguqulo eyodwa yePilates Suzanne Bowen yochungechunge olufanayo 10 Minute Solution lapho ungadingi khona okokusebenza okwengeziwe.
Ubuhle nobubi bohlelo
buhle:
1. Nge-Slim and Sculpt Pilates ungathuthukisa amafomu akho, ukuqinisa isibalo, ukuqeda ukuwohloka nokuxegisa emzimbeni.
2. USuzanne Bowen unikeza izivivinyo ezikhethwe ngokucophelela ezigxila endaweni ethile: umzimba ongaphezulu, umzimba ophansi, isisu, ukuzelula umzimba.
3. Isicelo esihlukanisiwe ngemizuzu eyi-10 noma sikwenze ngokuphelele phakathi nemizuzu engama-50, kuya ngekhono lakho.
4. Lona Ukuvivinya umzimba okunomthelela ophansi, engagcini nje ngokuba nomthelela omubi emzimbeni wakho.
5. Ibhande le-elastic lisebenza njengenye indlela enhle yabaqeqeshi bama-Pilates, angavamile ukuthengwa ukuze asetshenziswe ekhaya.
bawo:
1. Udinga imishini eminingi yezemidlalo - itheyiphu enwebeka.
2. Ama-pilates awakwazi ukubangelwa ukuqeqeshwa kweqembu lapho uzokwazi khona ukwehlisa isisindo ngesikhathi esifushane.
Ama-pilates ayindlela enhle ukuphulukisa umzimba nokuthuthukisa isibalo. USuzanne Bowen uzokujabulisa ngokuzivivinya okuthambile okuthambile okuzoba yingxenye yamakilasi akho ejwayelekile okuzivocavoca.
Bheka futhi: Amavidiyo aphezulu ayi-10 avela kuma-Pilates azowenza ekhaya.