Pilates with Kathy Smith is ithuba elihle lokulahlekelwa isisindo, qinisa imisipha yakho, amandla amahle, uthuthukise ukuma nokuguquguquka. Lolu ngolunye lwezinhlelo ezimbalwa ezisekelwe ku-Pilates ezizokusiza ngempela ukuguqula umzimba wakho.
Pilates for kwesisindo kanye Kathy Smith
Linganisa u-Kathy Smith - I-Fat Burning Pilates iyindlela elula futhi ethengekayo yokususa isisindo esiningi nezindawo zezinkinga. Ukuzivocavoca okusekelwe ku-Pilates kuzokusiza qinisa imisipha ejulile yomzimba ukuze yakhe umzimba omncane. Uzofunda ukugxila ekilasini nokulawula ukunyakaza kwakhe konke. Ngoba njengoba wazi, uma wenza kancane izivivinyo kuma-Pilates, ngakho-ke kuzosebenza kakhulu. Ukuze uthole imiphumela ephezulu, umqeqeshi uvuliwe esifundweni sokuqina komzimba kubuye kube inkimbinkimbi yokuzivocavoca kwe-aerobic yokuncipha kwesisindo.
Ngakho-ke, uhlelo lwePilates noKathy Smith luqukethe izingxenye ezintathu:
- I-Complex yomzimba ophansi. Izivivinyo eziyisisekelo zokuzivocavoca okuphansi uzoba nemilenze emincane futhi uzolungisa ukuma kwezinqulu zakho nezinqe. Isifundo sithatha imizuzu engama-30, zonke izivivinyo zenziwa kuMat.
- I-Complex yesisu. Uzokwenza izivivinyo ukuze uzinzise umzimba, uqinise imisipha yesisu eqondile, eguquguqukayo kanye ne-oblique. Zonke izivivinyo zenziwa futhi ku-Mat, ubude - imizuzu engama-25.
- I-Aerobic complex. Ngeke nje ube nzima ukushisa ama-calories ngesikhathi sokujima kodwa amahora ngemva kwalokho. Imizuzu engu-40 inkimbinkimbi iqukethe ukuzivocavoca kwe-cardio okufushane okunamandla okuzoshintshana nokunyakaza okulula. Izisetshenziswa ezengeziwe azidingeki.
Ungenza umsebenzi ngamunye izikhathi ezimbili ngesonto, ukushintshanisa phakathi kwazo. Lokhu kuzosiza ukushisa amafutha nokusebenza engxenyeni engaphezulu nephansi yomzimba. Emakilasini, ngaphandle kwe-gym Mat noma i-Mat, akumele udinge noma yiziphi izisetshenziswa ezengeziwe. Amaseshini amabili okuqala okuqeqesha abanjwa ngesigqi esikhululekile esiphakamisa ukugxilisa ingqondo nokugxila ngokuphelele. Emsebenzini we-aerobic ulinde isivinini sokuqhuma nokuzivocavoca okukhulu. Ngaphandle kwalokho, kwabaqalayo buka uPilates Suzanne Bowen.
Ubuhle nobubi bohlelo
buhle:
1. Uhlelo lwePilates noKathy Smith luhlanganisa umthwalo we-aerobic nokusebenza. Le ndlela ikhuthaza ukushiswa kwamafutha, ukuqinisa imisipha nokuthuthukisa izinga lomzimba.
2. Ngenxa yomsebenzi ngamunye engxenyeni engenhla nephansi yomzimba, uzolungisa izindawo eziningi zenkinga: isisu, amathanga, izinqe.
3. I-complex ilungele abaqalayo. U-Kathy unikeza umthwalo osebenzayo, kodwa othengekayo kakhulu, ngakho-ke isifundo esawo wonke umuntu. Ngaphezu kwalokho, ividiyo ihlale ibonisa ukuhluka okulula kokuzivocavoca.
4. Ngaphezu kokulahlekelwa isisindo, ukuzivocavoca kuzokusiza ngcono ukuma nokuhamba ngokuhlanganyela.
5. Ngeke udinge okokusebenza okwengeziwe.
6. Ividiyo ye-Pilates yokulahlekelwa isisindo ihunyushwe olimini lwesiRashiya.
bawo:
1. Kufanele uqonde ukuthi lolu hlelo inguqulo yokufaneleka ye-Pilates. Umuntu ojwayelene kakhulu nesiqondiso, isifundo cishe ngeke asithande.
2. I-complex ayiyona eyezithuthukisiwe - umthwalo uhlinzeka ngokuthambile.
Izinhlelo ezifana ne-Pilates no-Kathy Smith zizokusiza ukuthi uguqule isibalo sakho. Ukuzivocavoca njalo nomqeqeshi odumile, ngeke ube naso isikhathi sokuqaphela ukuthi wehlisa kanjani isisindo, kuzokwenza umzimba wakho uqine futhi ususe ukuwohloka.
Funda futhi: I-Pilates noDenise Austin: Ama-Workout amafushane ama-3 wezindawo ezinenkinga.