Okuqukethwe
UCasey Ho (uCassey Ho) - ungomunye wabaqeqeshi abadume kakhulu ku-YouTube, okunikeza ukukhetha okuhle Ama-Pilates asuselwa kumthelela ophansi. Isiteshi sakhe sevidiyo iBlogilates sinababhalisile abangaphezu kwezigidi eziyi-3.5 futhi uphakathi kwezinsizakusebenza zokuzilolonga ezithandwa kakhulu e-United States. Sikunikeza ukujima okungaphansi kwe-10 kwemilenze evela kuma-Blogilates azokusiza ukuqinisa imisipha, uthuthukise ukukhululeka okhalweni lwakho, ukuqeda izindawo ezixegayo nezinezinkinga.
UCasey Ho ikakhulukazi unikeza ukuqeqeshwa okufishane. Ungenza ividiyo uyenze emathangeni ambalwa, noma uhlanganise amaseshini amaningi ngokuya ngokutholakala kwesikhathi namandla. Ungangeza nalokhu kokuzivocavoca umlenze wakho ohlelweni lwakho lokuqina ukuze uthole umthwalo owengeziwe emisipheni yemilenze. Ukuthola imiphumela esheshayo kumavidiyo wokuhlanza ahlongozwayo wemilenze okungenani ama-3 ngesonto imizuzu engama-30 ngosuku.
I-Workout Blogilates iwalungele wonke amazinga wamakhono, kepha ukusebenza okunolwazi kuhlelo kungabonakala okunamandla amancane. Konke ukuqeqeshwa kwenzeka ngaphandle kwemishini eyengeziwe, uma kungacaciswanga ngokwehlukana. Amakilasi awethulwanga ukufudumeza nokupholisa umoya, kepha-ke, sincoma ukuthi uhlale uwaqhubekisela phambili, ngokwesibonelo, amavidiyo avela kuma-Blogilates:
- Ukuzifudumeza: https://youtu.be/Dku5R496Ino
- Bophela: https://youtu.be/kKeBjBBUQyY
Ukuzivocavoca okunomthelela ophansi kwe-10 kwemilenze kusuka kuma-Blogilates
Ukusebenza okuphelele phansi
1.Izivivinyo ezi-5 ezihamba phambili zethanga (imizuzu eyi-10)
Ukuzivocavoca kufaka phakathi izivivinyo ezi-5 ezisebenzayo zemilenze emincane: Ithanga langaphakathi eligobekile (kwesobunxele nangakwesokudla), isikele esiphambanweni sesikele isijikelezo somlenze wehla, ama-Butterfly kickout. Zonke izivivinyo zenziwa zilele phansi futhi ziyisize imilenze ezacile kahle. Ikakhulukazi esebenzayo nale Workout Blogilates isuswe izindawo ezinenkinga ethangeni langaphandle nangaphakathi.
2.Ukuzivocavoca Kwemilenze Okuphelele (imizuzu eyi-10)
Kulolu hlelo awuzukubandakanya kuphela imisipha yamathanga, kepha nemisipha wezinqa nokukhonkotha. Uhlangothi olungaphandle lwamathanga nalo ngeke luhlale ngaphandle kokunakwa. UCasey Ho unikeza izivivinyo ezilandelayo: Ophakamisa isigamu se-clam, i-Half clam pulse, i-Bloor kampompi, i-Brogger, i-Criss cross imilenze, isiyingi somlenze omncane, umbuthano womlenze.
3.Ukuzivocavoca Okuhamba Phambili Kwemilenze Yethoni (imizuzu eyi-11)
Lolu hlelo ikakhulukazi luqukethe ukuphakanyiswa kwemilenze endaweni ethambekele ohlangothini lwayo, ngakho-ke ngesikhathi sekilasi, ikakhulukazi ukusebenza ngenkuthalo ithanga langaphandle. Ulinde izivivinyo ezilandelayo: Amathanga onxantathu, ama-clamshell anwetshiwe, isikele esikhonjwe eceleni.
Ukuzivocavoca okumiyo
4. I-Bikini Blaster: Ama-Sexy Legs Workout (imizuzu eyi-12)
Ngalokhu kuzivocavoca umzimba uzodinga ama-dumbbells alula 1-2 kg, kepha ungenza ngaphandle kwawo. Ividiyo ihlanganisa ukuheha ukulungiswa kwamaphaphu nezikwelelokho kuzokusiza ukuthi uhlanganyele imisipha yezinqa nemilenze. Futhi uCasey Ho unikela ngokuzivocavoca kwebhalansi nama-plyometric akhanyayo. Ukuzivocavoca umzimba: I-cross lunge butt kick, i-t-squat enemilenze eyodwa, i-Squat Jumps, i-squat emincane, i-Side lunge, i-Lunge Kicks.
5.Imilenze Ebaziwe ku-Skinny Leggings Workout (imizuzu eyi-14)
Lokhu kuyasebenza ukuqeqeshwa kwe-ballet ngesihlalo izokusiza ukuthi usebenze ngempumelelo ezindaweni eziyinkinga zemilenze nezinqe. UCasey Ho unikela ngokuzivocavoca okumbalwa, kepha ngenxa yokuphindaphinda nokunyakaza kwemisipha yakho kuzozikhumbuza kuyo yonke ividiyo. Uzozivocavoca: Diamond Izikwele, Amasiyingi, Bulgarian Amaphaphu, bridge.
Ukuvivinya okuxubile (ukuma naphansi)
6.Ukuncipha Kwamathanga Namathanga
Ukuzivocavoca kufaka phakathi izivivinyo zakudala zemilenze nezinqe: izikwele, ibhuloho, isikele kanye nokugxuma okulula emgqeni. Isifundo sifushane, kepha impela ukuzivocavoca okukhulu. Uzoba: Isikwele, Ibhuloho, Ibhuloho lomlenze owodwa, Imibuthano yomlenze owodwa, isikele eceleni, Isilwane esidansayo, iPlack jack.
7. Inselelo Yokunciphisa Izinyawo
Engxenyeni yokuqala yokuzivocavoca uzokwenza ama-squats, amaphaphu nokujikijela esiwombeni sesibili - amalifti omlenze alele phansi. Kusetshenzelwa ikakhulukazi izinqa namathanga angaphakathi. Ulinde izivivinyo ezilandelayo: side amaphaphu, UPlie ama-squats, Leg jika, Ngaphakathi ithanga izinyanda, side umlenze izinsimbi.
8. Imilenze Yomlilo (imizuzu eyi-10)
Lokhu kuvivinya umzimba kufaka okwanele kokuzivocavoca kwasekuqaleni. Uma ubulokhu wenza isiteshi se-youtube iBlogilates, futhi ngicabanga ukuthi awunalutho ongakumangaza, ungazama le vidiyo. Impela, uCasey uzokwazi ukukunikeza okuthile okusha. Ukuzivocavoca kulolu hlelo yilokhu okulandelayo: Lunge and squats, Ukuhlaselwa kwethole, igeja & squat, Diamond amabhuloho Saddlebag shaver.
9.I-POP Pilates: I-Perky Butt & Imilenze Emide Emile
Lolu hlelo oluvela kuma-Blogilates lungaba cishe ihlukaniswe yaba izingxenye ezintathu: engxenyeni yokuqala uzokwenza izivivinyo zilele ngomhlane, engxenyeni yesibili - eguqe ngamadolo engxenyeni yesithathu, umqeqeshi wenza ama-squat e-ballet. Kule vidiyo, sebenza ngokulingana izinqe zakho, ithanga lakho nenkonyane, ngisho nemisipha yesisu engatheni.
10. Ukusika amathanga & Butt Lifter Workout
Isici salokhu kuzivocavoca kweBlogilates ukuthi izivivinyo zenziwa ngebhande lokuqina. Kule vidiyo emfushane uCasey unikela ngokuzivocavoca okuhle kakhulu kwemilenze nezinqe, okuyinkimbinkimbi ngokwengeziwe nokumelana ne-expander. Ukuzivocavoca umzimba: Umnyango oshintshayo, Ukuhamba kwesikwashi, Push, emuva, Push, bamba, inkositini ethangeni, Wiper thanga.
Ibhonasi: Ngingakwazi ukwenza ama-squats ayi-1000 (imizuzu engama-45)
Lokhu kuzokusiza ukuthi usebenzise i-apriciate isinqe esiqinile imizuzu engu-45. Ulinde zonke izinhlobo zezikwele zokuguqulwa: zakudala, ukuphakanyiswa kwemilenze, ama-plie-squats, ama-squats aphakamisa imbongolo, ama-squats kumlenze owodwa womlenze futhi ugingqe nakuMat. Ama-squats ayi-1000 ngemizuzu engama-45 akuyona ihlaya. Imisipha yakho izovutha.
Sigcizelela futhi lokho okwehlisa isisindo emilenzeni akwanele ukwenza izivivinyo ezijwayelekile. Ukunciphisa amafutha kutholakala kuphela ngokushoda kwekhalori nsuku zonke. Funda kabanzi ngalokhu ku-athikili: Ukubala ama-calories: imibuzo nezimpendulo ezidumile
Bheka futhi: Ividiyo ephezulu kakhulu engama-25 yethanga elingaphakathi.
Ukuvivinya umthelela ophansi wethoni nemisipha, Imilenze nama-glutes