Uhlelo uDenise Austin ngebhande le-elastic: Ama-Pilates wawo wonke umuntu

Kwi-Pilates ngayinye enoDenise Austin uhlelo lokuqina lomzimba lokwehlisa isisindo nempilo enhle. Yenza umzimba wakho uguquke futhi uqine kanye nokuvivinya umzimba okusebenza kahle kakhulu okuvela kumaPilates.

Ngokuzivocavoca ekhaya sincoma ukubuka indatshana elandelayo:

  • Izicathulo ezihamba phambili zabesifazane ezingama-20 zokuqina nokuzivocavoca umzimba
  • Ungayikhetha kanjani i-dumbbells: amathiphu, izeluleko, amanani
  • Ungayikhetha kanjani Mat yokufaneleka: zonke izinhlobo namanani
  • Amavidiyo aphezulu angama-20 wokuzivocavoca kwe-cardio okwehlisa isisindo kusuka ku-Popsugar
  • Konke mayelana namasongo okuqina: kuyini nokuthi ungakhetha kanjani

Incazelo yohlelo uDenise Austin: Ama-Pilates wawo wonke

Uhlelo lonke lugxile ekusebenzeni nokwakhiwa kwemisipha, okuyisisekelo sakho konke ukunyakaza. Kufaka phakathi: okuqondile, okunqamulelayo, okubophezele kwangaphandle nangaphakathi, nemisipha yangemuva, ukhalo nezinqe. Ama-pilates noDenise Austin azokwenza umzimba wakho uqine futhi uguquguquke. Zonke izivivinyo ezikhethiwe zifinyeleleka kakhulu futhi zilungele wonke umuntu ngaphandle kokuqina komzimba. Lokhu kube lula kubenza baphumelele kakhulu. Uyacelwa ukuthi uqaphele ukuthi umsebenzi wama-Pilates uyadingeka ngekhwalithi, hhayi ngobuningi. Akunandaba ukuthi uzivivinya kangaki, nokuthi ukwenze kanjani.

Uhlelo iDenise Austin - Pilates njalo ngemizuzu engama-45 yokugcina. Ukuzivocavoca kuqukethe izingxenye eziningana, ungakwenza ngokuphelele, noma ukhethe izingxenye ezithile:

  • Ukuzifudumeza ngamandla (Imizuzu emihlanu). Ukunyakaza okufudumalayo kulungisa imisipha namalunga emithwalweni yakho.
  • Ukuzivocavoca phansi ngebhande lokunwebeka (Imizuzu engama-20). Ukuzivocavoca ngebhande le-elastic kuzokusiza wehlise isisindo, kwenze imisipha ithambe futhi uthole imiphumela esheshayo. Ungenza isethi ngaphandle kwama-band elastic.
  • Ukuzivocavoca ngesihlalo (Imizuzu engu-8). Uzoqinisa amathanga akho nezinqe ngokuzivocavoca okuvame ukwenziwa ulele phansi. Kepha kule vidiyo uDenise Austin ukhombisa ukuma kwabo. Ngakho-ke, uzuza umphumela ophindwe kabili.
  • Ukuzivocavoca okumile nebhande le-elastic (Imizuzu engu-7). Lokhu kuyinkimbinkimbi kufaka ibhande lokunwebeka elibandakanya ngasikhathi sinye ingxenye ephezulu neyaphansi yomzimba wakho.
  • Welulekela (Imizuzu emihlanu). Iseshini iphela ngokuthoba nokuxegisa ingxenye. Uzozizwa unciphile, futhi unamandla kunakuqala.

Okwezifundo, uzodinga isihlalo neteyiphu (irabha) tape. Yize uDenise ethi ungakwenza ngaphandle kwetape. "Ama-pilates wawo wonke umuntu" afanele wonke amazinga kusuka ekuqaleni kuya kokuthuthukile. Ukwenza lolu hlelo amahlandla ama-3 ngeviki, ukuhlanganisa lokhu nokuzivocavoca okunamandla kakhudlwana, njengokuthi “Ukwehlisa isisindo ngokushesha” uDenise Austin. Noma yenza isikhathi esiyinkimbinkimbi 1 ngesonto ukwehlisa umzimba ekuqeqesheni okunamandla.

Ibhande le-Elastic lokuqina

Izinzuzo zohlelo:

  1. Ukuzivocavoca uDenise Austin "Ama-Pilates kuwo wonke umuntu" kuzokwenza umzimba wakho ube mncane futhi ube mnandi. Uzoqinisa imisipha, uthuthukise izinkalo zakho nezinqe.
  2. UDenise uqoqe izivivinyo eziwusizo kakhulu ezivela kumaPilates. Kodwa-ke, akunzima ukwenza: ukusebenza kwama-Pilates ngendlela elula.
  3. Uzothuthukisa ukuguquguquka kwakho nokwelula kwakho ngaphandle kobunzima emajoyintini.
  4. Uhlelo luwafanele wonke amazinga amakhono. Iqiniso lokuthi ukukhula kokuguquguquka kwakho futhi likuphoqa ukuthi wenze izivivinyo eziyinkimbinkimbi.
  5. Isakhiwo sinemiphumela ezuzisayo ohlelweni lwe-musculoskeletal, sisiza ukuqondisa ukuma kwakho nokuqinisa umqolo wakho.
  6. Ngaphezu kwezinguquko zomzimba, uzothuthukisa impilo yakho, ube namandla futhi ube namandla.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

Okubi kohlelo:

  1. Udinga ibhande lokunwebeka noma into engangena esikhundleni sayo.
  2. Akuwona ama-Pilates akho ajwayelekile. Ukuzivocavoca kwesimanje kukaDenise ngaphansi kokukhetha ukufaneleka.
UDenise Austin: I-Integrated Pilates Workout- Upper and Lower Body


Impendulo kuhlelo "Pilates yawo wonke umuntu":

Uhlelo lwe-Wellness uDenise Austin: Ama-Pilates kuwo wonke athuthukisa isibalo sakho futhi azonikeza umzimba amandla namandla. Ukuvivinya umzimba njalo kuzokwenza umzimba wakho uqine, uqine futhi uhehe.

shiya impendulo