Amavidiyo aphezulu ayi-10 anomthelela ophansi nge-Pilates ezindaweni ezinezinkinga

Uma ufuna ukuqeqeshwa kwekhwalithi ephezulu nokuphephile okuzokusiza ukuthi usebenze ezindaweni ezinenkinga, bese uzama uhlelo lwe-Pilates. Ngokuzivocavoca kwe-Pilates uzokwazi ukudonsa isisu, uthuthukise ukwakheka kwezinqe nemilenze, uthuthukise ithoni yemisipha.

Konke mayelana ne-PILATES: izinzuzo nokuzivocavoca

Sikunikeza i-Pilates yevidiyo yamahhala engu-10 yezindawo ezinenkinga futhi uthuthukise umumo.

Izinzuzo zamakilasi amavidiyo Pilates:

  • ukusebenza kwemisipha yesisu, amathanga nezinqe
  • ukusiza ukudonsa umzimba
  • iphephile kumalunga
  • etholakalayo kuwo wonke amazinga amakhono
  • ilungele yonke iminyaka
  • buthule, futhi kanjalo kungenzeka ukwenza ekhaya
  • azidingi yokusungula
  • kuhle emhlane wakho nokuma kwakho.

Amavidiyo angu-10 amahhala amakilasi e-Pilates avela kubaqeqeshi abahlukene

1. I-Pilates yesisu, izinqe nemilenze (imizuzu engama-60)

Indlela ebanzi kakhulu yokubhekana nezindawo zezinkinga iphakamisa abaqeqeshi be-FitnessBlender. Uzothola ividiyo yemizuzu engama-60 enamakilasi e-Pilates, lapho uzosebenza ngokucophelela esiswini, izinqe namathanga. Izinguqulo ezimbili zokuzivocavoca (ezilula neziyinkimbinkimbi), ukuphindaphinda kwe-10 kuya kwe-12 kokuzivocavoca ngakunye, ithrafikhi ethandwa kakhulu futhi ephumelelayo - konke lokhu kuzokusiza ukuba uthuthukise ikhwalithi yomzimba ngesikhathi esifushane ngokuqeqeshwa okuvamile.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

I-Pilates Abs, i-Butt ne-Thanga Workout - I-Intense Pilates Workout Yomzimba Ophansi Nomongo

2. I-Pilates egxile ku-KOR (imizuzu engama-30)

Kule vidiyo evela ku-Pilates evela ku-GymRa ikakhulukazi izobamba iqhaza ngenkuthalo imisipha (isisu nangemuva), ngakho-ke lo msebenzi awusizi nje kuphela imisipha enwebekayo, kodwa ukuqeda izinkinga nge-spines. Kugcizelelwa futhi emisipha ye-back back ezokusiza ukuthi ukhohlwe ngobuhlungu be-back. Kodwa imisipha yomlenze ihileleke kuphela ekuzivocavoca okuhlukene.

Izivivinyo eziphezulu ezingu-60 ezivela ku-Pilates

3. Ama-Pilates amathanga nezinqe (imizuzu engama-45)

Kodwa kwenye ividiyo ye-Pilates evela ku-GymRa ukugcizelela okukhulu kuyingxenye engezansi yomzimba, okungukuthi amathanga nezinqe. Kulo msebenzi wemizuzu engama-45 uhlanganisa zonke izivivinyo ezisebenza kahle kakhulu zemilenze yakho ezacile nezinqe ezithonisiwe. Amabhuloho e-Gluteal, ukuphakamisa umlenze kuzo zonke ezine, ukuphakamisa umlenze olele ohlangothini lwakho - okuqinisekisiwe emisipha yakho kuzoshisa. Ngendlela, futhi imisipha eyinhloko izobandakanyeka ngokungaqondile emisebenzini eminingi.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube: ukukhethwa kwethu

4. I-Pilates yesisu, amathanga nezinqe (imizuzu engama-30)

Inkanyezi ye-blogger yomkhakha wokufaneleka kanye nochwepheshe wesikhashana kuvidiyo u-Pilates Casey Ho ukuhlinzeka ngokujima kwesigamu sehora ezindaweni ezinenkinga. Uhlelo lwayo lunokulinganisela ngokwemibandela yomthwalo wesisu, amathanga nezinqe, ngakho-ke iqoqo lokuzivocavoca kuyoba usizo cishe kuwo wonke umuntu. Lokhu kuvivinya kungase kubalulwe eqenjini elitholakalayo phezu kobunzima bezinhlelo, kodwa oqalayo kungcono ukukhetha inguqulo elula ye-Pilates.

5. I-Pilates yabaqalayo (imizuzu engu-20)

Ngakho-ke, uma ungumuntu osaqalayo, ukukhetha okuhle kuwe Pilates yividiyo evela esiteshini se-youtube i-PsycheTruth. Le mizuzu engu-20 ihlanganisa izivivinyo eziyisisekelo ze-Pilates ngaphandle kokuguqulwa okuyinkimbinkimbi, ngakho-ke uhlelo luphelele kwabaqalayo. Kancane kancane futhi ngokunembile usebenza ezindaweni zakho zenkinga, uqinise imisipha yesisu, imilenze nezinqe.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

6. I-Pilates yesisu, namagxolo (imizuzu engama-25)

Lokhu kuvivinya kwe-Pilates kuhlanganisa ukuvivinya umzimba kwe-abs kanye nesistimu yemisipha. Uhlelo olubushelelezi kakhulu noluphumuzayo lwenzelwe ukusebenza kwekhwalithi yokuzivocavoca kanye nefomu elicacile elicacile. Ifanele izinga eliphakathi kanye nalabo abafuna ikheli lisebenze ku-corset yemisipha.

7. I-Pilates yesisu, amathanga nezinqe (imizuzu engama-27)

Abaqeqeshi be-FitnessBlender banikeza enye ividiyo evela ku-Pilates ngokugxila endaweni yenkinga yesisu, amathanga nezinqe. Kulokhu kuphela, ividiyo ihlala imizuzu engama-27 futhi ihlanganisa ingqikithi yokuzivocavoca kwe-15, okusho ukuthi nakanjani uzothola isikhathi sokusebenzisa lolu hlelo olufushane.

FITNESS bracelets: ukukhethwa okuhle kakhulu

8. I-Pilates yesisu nemilenze (imizuzu engama-23)

Umthwalo wekhwalithi ephezulu kakhulu womzimba wonke unikeza isiteshi se-youtube somqeqeshi kanye ne-Boho Beautiful. Ulindele ukuguqulwa okuthakazelisayo kokuzivocavoca okuvela ku-Pilates okuzokhanga kokubili umfundi onolwazi. Ngokwezinga elikhulu izivivinyo eziklanyelwe ukusebenza uhlelo lwemisipha, kodwa futhi uhlangothi lwangaphandle lwe-hip ngeke luhlale ngaphandle kokunakwa. Ukuqeqeshwa akukona okwabaqalayo.

9. I-Pilates yabaqalayo kanye nezithuthuke kakhulu (imizuzu engama-30)

Ukujima kwe-Pilates kwesigamu sehora kunikeza uchwepheshe emkhakheni wokuqina u-Ashley. Ividiyo yokuqala ifanele abaqalayo futhi iyinhlanganisela yokuzivocavoca okuyisisekelo kwe-Pilates ye-crust nokusebenza ekuphefumuleni okujulile okufanele. Ividiyo yesibili inothe kakhulu ekuzilolongeni futhi ihlanganisa umthwalo ofanayo ezingxenyeni ezingenhla nezingezansi zomzimba. Esiteshini se-youtube i-gymbox ungathola ezinye izinhlobo eziningi ze-Pilates kukho konke ukunambitheka.

Ukuzivocavoca okuphezulu okungama-20 kokuma nokubuya emuva

10. I-Pilates yesisu, amathanga nezinqe (imizuzu engama-40)

Sengiphetha, sikunikeza ividiyo edume kakhulu yemizuzu engu-40 i-Pilates yezindawo ezinezinkinga ezivela esiteshini se-YouTube i-Fit30 (ukubukwa okungaphezu kwesigidi esingu-1). Uhlelo luyatholakala ngobunkimbinkimbi futhi lulingana nabantu abaningi abahilelekile. Engxenyeni yokuqala uzovivinya isisu namagxolo, engxenyeni yesibili - izivivinyo zemilenze nezinqe. Lolu hlelo lungokomthetho futhi luzokhanga bonke abathandi be-Pilates yakudala.

Ungawenza kanjani ama-SPLITS

Ngisho noma ungazibheki njengabalandeli be-Pilates, uzofaka lolu hlelo okungenani kanye ngesonto hhayi nje ukuthuthukisa izinga lomzimba, kodwa futhi nokuvimbela izinkinga ze-back. Uhlanganyele ngenjabulo!

Bona futhi:

Ngaphandle kwesitoko, Kwabaqalayo, Ngokuzivocavoca okunomthelela ophansi kokuncipha

shiya impendulo