Ukusebenza okuphezulu kwamavidiyo okuphezulu okungama-20 okuphezulu okususelwa kuma-Pilates

Ama-pilates iqoqo lokuzivocavoca elenzelwe ithoni ephelele yomzimba, kanye nokwakhiwa kwemisipha ejulile okusimamisa umgogodla nokususa izindawo eziyinkinga. Ama-pilates asetshenziswa kabanzi hhayi njengomthwalo wokuqina wokwakha umzimba olinganiswe kahle, kepha futhi njengomthwalo wokuvuselela ukuvimbela nokuqeda izinhlungu zasemhlane.

Sikunikeze ukusebenzisa amavidyo amafushane angama-20 asuselwa esiteshini se-Pilates YouTube i-Speir Pilates TV esivela ethimbeni eliqeqeshiwe labafundisi.

Ukuqeqeshelwa izindawo ezithile ezinenkinga

Engxenyeni yokuqala yalesi sihloko sikunikeza ukuqeqesha ama-Pilates ngemizuzu eyi-10-20 ezokusiza ukuthi usebenze ezindaweni ezinenkinga ngayinye. Uzobe ucindezela imisipha yomzimba ongaphezulu noma ophansi kuye ngevidiyo ekhethiwe. Umthelela omncane wokuzivocavoca futhi ulungele abantu abanezinkinga ezihlangene, imithambo ye-varicose neminye imikhawulo.

Indlela yokwenza:

• Ungasebenzisa ividiyo njengesengezo esifushane ekuqeqeshweni kwayo okuyisisekelo.
• Ungajoyina amavidiyo amaningana wohlelo olugcwele lwemizuzu engama-30-45.
• Ungaqeqesha imizuzu eyi-10-15 izindlela eziningana emini.
• Noma uzivocavoca imizuzu eyi-10-15 ngosuku ngezikhathi zokuqashwa kanzima.

1. Ukuzivocavoca esiswini (imizuzu engu-8)

Lokhu kuvivinya umzimba ngamaPilates kubandakanya ukuzivocavoca phansi, okuhlose ukuqinisa imisipha yesisu kanye nomhlane, kufaka phakathi ukujula. Uzokwenza izintambo ezahlukahlukene ezandleni, ipulangwe ezingalweni zangaphambili, ipulangwe eseceleni kanye nokuhlukahluka kokuzivocavoca kwesisu okwenziwa kulele ngemuva ngokusekelwa ezindololwaneni. Ukuqoqwa kwempahla akudingeki.

Abaqeqeshi abaphezulu abangama-50 ku-YouTube

2.Vocavoca amathanga nezinqe phansi (imizuzu eyi-10)

Lo ngumsebenzi omuhle wokuzivocavoca umzimba we-Pilates wamathanga nezinqe, odlula ngokuphelele phansi. Lolu hlelo luhlinzeka ngokuhamba okuhlukahlukene kwehle esikhundleni sebhuloho, ohlangothini lwazo zozine. Amakilasi ayinkimbinkimbi ngezinketho zokuvivinya umzimba. Ingxenye yokuqala igijima ohlangothini lwesokunene enye ingxenye iye kwesokunxele. Ukuqoqwa kwempahla akudingeki.

3.Vocavoca amathanga nezinqe ngebhande lokuzivocavoca (imizuzu eyi-10)

Ukwenza le Pilates yokuzivocavoca uzodinga ibhendi yokuqina - amathuluzi awusizo kakhulu wokuqinisa imisipha yamathanga nezinqe. Lolu hlelo lunikeza iqoqo lokuzivocavoca, elingahlukaniswa libe izingxenye ezimbili. Engxenyeni yokuqala uzoqeqesha ukuma, ukwenza ama-squats nge-band nokunwebeka nokukhanya okulula ngokuphakamisa imilenze (kungashintshwa ngokuhamba). Engxenyeni yesibili yokuzivocavoca unikeza izivivinyo ezilele ngohlangothi lwakho.

Konke mayelana nebhendi ye-FITNESS-ELASTIC

4. Ukuzivocavoca umzimba ophezulu (imizuzu eyi-10)

Lokhu kuvivinya umzimba kwePilates kuphelele phansi. Lesi sakhiwo sihlose ukusebenza wonke umzimba ongaphezulu: izingalo, amahlombe, isifuba, isisu, emuva. Okunye ukuzivocavoca kufaka phakathi ukubandakanyeka kwe-glutes kanye nomsipha. Uzokwenza ukuhlukahluka kwe-Push-UPS, i-hyperextension, imichilo ezandleni nasezandleni zangaphambili, ipulangwe eliseceleni, ukubuyisela emuva i-Push-UPS, ukugoqa ngemuva. Ukuqoqwa kwempahla akudingeki.

5.I-Exercise dumbbell (imizuzu eyi-10)

Ukuqedela lo msebenzi uzodinga ama-dumbbells alula (1.5 kg). Esikhundleni sama-dumbbells ungasebenzisa amabhodlela amanzi. Yonke imithambo ivamile: ukuzalanisa isandla ngesandla emahlombe, ibhentshi cindezela ngemuva kwekhanda nge-triceps, uqondisa izingalo zakho kuma-triceps, uguqule ama-biceps. Kepha ukuzivocavoca kuyinkimbinkimbi ngokuphindwaphindwa okuningi, ukuphumula okuncane kanye nemidwebo yokudonsa.

Ungawakhetha kanjani ama-DUMBBELLS

6. Ukuzivocavoca amathanga nezinqe kumi (imizuzu engu-8)

Futhi okunye ukuzivocavoca okusebenza kakhulu kumaPilates ukuze afake imilenze emincane nezinqe ezinamathoni. Umsebenzi wenziwa umile ngokuphelele, akudingeki ukubalwa kwempahla okwengeziwe. Ungathola ama-classic ne-sumo-squats, kufaka phakathi imvelo e-pulsatile yokuthuthuka okungcono kwemisipha yomzimba ongezansi. Esiwombeni sesibili uzodlala unyawo lokuhola ubuyele ohlangothini lokususa izindawo eziyinkinga ezinyaweni.

7.Ukuqeqesha okuphezulu ngetape tape (imizuzu eyi-10)

Ukwenza le Pilates yokuzivocavoca uzodinga ibhande le-elastic. Le mishini engabizi ilungele ukuthambisa umzimba wonke, kepha ikakhulukazi imisipha engenhla. Ibhande le-Elastic linika umthwalo omkhulu emisipheni - izandla zakho zizoshisa yonke ividiyo eyimizuzu eyi-10. Kule teyipu yokuqeqesha kunikeza ukucindezela okuncane kumajoyini nezicubu ezixhuma, kunciphisa ubungozi bokulimala.

Konke mayelana nebhendi ye-ELASTIC

Ukuzivocavoca amathanga nezinqe (imizuzu eyi-8)

Kulokhu kuqeqeshwa okufishane kwamathanga nezinqe kunikeza ukukhetha okuthakazelisayo kokuvivinya umzimba. Isikhathi esiningi senzeka phansi. Uzokwenza ukunyakaza okuhlukahlukene kwehle kuzo zonke izinyawo ezine nebha, kanye nokuhlaselwa futhi wehlise ngamadolo. Zilungiselele ukutadisha ngempumelelo imisipha ekhazimulayo. Ukuqoqwa kwempahla akudingeki.

Ukhilimu we-cellulite: phezulu okungu-20 okuhle kakhulu

9. Ukuzivocavoca esiswini (imizuzu engu-15)

Lo ngumsebenzi omuhle wokuzivocavoca iPilates ukuqinisa imisipha yesisu, kufaka phakathi ukujula. Kule vidiyo izivivinyo ezisebenzayo ezinomthelela ophansi wesethi yakudala. Qiniseka ukuthi uzama lolu hlelo uma usaqala ukujwayela ama-Pilates. Le vidiyo izosiza hhayi kuphela isisu esisicaba, kepha nomqolo onempilo. Ukuqoqwa kwempahla akudingeki.

Ukuzivocavoca umzimba okungu-30 okuphezulu emuva

10.Vivinya imilenze nezinqe ngebhande lokunwebeka (imizuzu eyi-18)

Lolu hlelo lude futhi luzoheha bonke abathandi bokuzivocavoca ngeqembu lokuqina. Ingxenye yokuqala yohlelo yenziwa ngokusukuma: amaphaphu, izigaxa nokuhlukahluka kwazo. Ingxenye yesibili yokuzivocavoca yenziwa ku-Mat enezinhlobonhlobo zokuhamba phansi kuzo zozine futhi ukuhlukahluka okuthakazelisayo kwamabhuloho.

Ama-pilates Workout womzimba wonke

Engxenyeni yesibili yendatshana yethu sikunikeza ukuqeqeshwa kwePilates kwemisipha yomzimba wonke. Lokhu kusho ukuthi izinhlelo ezihlongozwayo zenzelwe ukusebenza izicubu zomzimba nomzimba ophezulu nangaphansi. Kepha ngaphambi kwalokho, masikhumbule futhi ukuthi yini inzuzo yamaPilates.

Izinzuzo zama-Pilates:

• Ukuthuthukiswa nokuqiniswa kwemisipha yomzimba.
• Ukuqinisa umgogodla nokunciphisa izinhlungu emuva.
• Ukuma okuthuthukisiwe nokuvimbela i-scoliosis.
• Ukuthuthukiswa kwamandla, ukukhuthazela nokuxhumana.
• Ukunciphisa amazinga oxinzelelo nokuqeda ukuqwasha.
• Ukwakheka komzimba omuhle.

1. Ama-Pilates we-Classical (imizuzu engu-20)

Lokhu okunye ukuhlukahluka kwama-Pilates we-classical, okuhle ngisho nakwabaqalayo. Zonke izivivinyo zenziwa phansi futhi zisebenza ngempumelelo izindawo eziyinkinga zomzimba. Ukunakekelwa okukhethekile kukhokhelwa imisipha yesisu, izinqe, imilenze kanye nokubonga emuva kokuzivocavoca okunjengekhulu, ukugingqika, ukuphakamisa imilenze, ukudonsela imilenze esifubeni, imichilo, ibhuloho elikhazimulayo.

Ukuzivocavoca okungama-30 okuphezulu

2. Ama-Pilates we-Classical (imizuzu engu-10)

Futhi enye inguqulo yama-Pilates akudala phansi, kuncane kakhulu kunesikhathi. Ukuzivocavoca ngemizuzu eyi-10 uzosebenza ezindaweni ezinenkinga, ukhomba imisipha yengxenye ephakathi yomzimba. Ukuzivocavoca okuhle kakhulu kunobunzima obulinganiselayo ozofuna ukukuphinda.

3.Ukuziqeqesha ngama-dumbbells (imizuzu eyi-11)

Ukuqedela lo msebenzi uzodinga ama-dumbbells akhanyayo ama-2 kg. Engxenyeni yokuqala yekilasi, ulindele ukuzivocavoca nge-mnogocwetnye, okubandakanya ngasikhathi sinye umzimba ophezulu nophansi. Engxenyeni yesibili yokuzivocavoca phansi. Lolu hlelo luzosebenza kahle yonke imisipha yomzimba: izingalo, imilenze, izinqe nesisu.

Ukuzivocavoca ngesihlalo (imizuzu eyi-4)

Le Pilates enhle yokuzivocavoca enesihlalo sokutadisha izindawo eziyinkinga, ikakhulukazi umzimba ophansi. Uhlelo luqala ngokushaywa ngezihlalo ngesihlalo futhi luqhubeke ngezindlela ezahlukahlukene eziholela emuva ohlangothini. Ukuzivocavoca okunjalo kusebenza ikakhulukazi uma ufuna ukusebenza ezinqeni nasemathangeni angemuva. Engxenyeni yesibili uzokwenza ipulangwe ngesiphakamiso esihlalweni bese uguqula ama-pushups.

I-CALORIE CALULATOR: ku-inthanethi

5.Ukuziqeqesha ngezisindo zamaqakala (imizuzu engu-15)

Kulokhu kuvivinya umzimba kwenziwa ngezisindo zamaqakala. Isisindo yimishini enjalo engaqinisa noma iyiphi i-Pilates yokuzivocavoca. Isibonelo, ukuphakama kwephiko nemilenze akwenzeki ngaso sonke isikhathi ukugijima ngezisindo zamahhala, kuyilapho izinsimbi zemilenze zizofanelana cishe njalo. Kule vidiyo uzozivocavoca umzimba phansi, kufaka phakathi ukulala ngohlangothi, isisu nangemuva umthwalo omncane kumalunga emadolo.

Konke mayelana ne-ankle WEIGHT

6.Ukuziqeqesha ngetape tape (imizuzu eyi-12)

Kulesi sikhathi sokuzivocavoca i-Pilates enebhande le-elastic alinikezeli ngokuzivocavoca umzimba ophezulu kuphela, kepha futhi nokuzivocavoca umzimba ophansi. Njengoba sibonile ngenhla, ngebhande le-elastic lokusebenzisa izingalo, amahlombe, isifuba kanye nengemuva kodwa futhi nezinqe bese ucindezela kukhona izivivinyo ezimbalwa eziwusizo, ongazibona kule vidiyo.

Ukuzivocavoca ngesihlalo (imizuzu eyi-7)

Okunye ukuzivocavoca okuhle ngesihlalo, okunikeza izivivinyo eziphumelelayo ezivela kumaPilates womzimba wonke. Ingxenye yokuqala ifaka ukukhahlela okuhlukahlukene kokwakhiwa kwemilenze emincane nemisipha emide. Engxenyeni yesibili ukuguqulwa okuthakazelisayo kwemichilo eseceleni, kanye nebhuloho elikhazimulayo elinokuxhaswa esihlalweni.

Izicathulo zokugijima zabesifazane eziphezulu ezingama-20 zokuqina

8. Ukwelulela umzimba wonke (imizuzu eyi-15)

Lokhu kulula kakhulu kuwo wonke umzimba, okuzokhulula ukungezwani futhi kuphumule imisipha yakho. Kungenziwa ngemuva kokuzivocavoca noma ngosuku oluhlukile. Ukuvivinya okuningi kwenziwa kumile futhi akudingi amakhono amahle wokwelula, ngakho-ke uhlelo lufanelekile nakwabaqalayo nakubantu abangaguquki.

9. Ukwelulela umzimba wonke (imizuzu eyi-17)

Futhi enye inketho yokwelula umzimba wakho wonke, engenziwa njalo. Luhlelo olumnandi futhi olungahambi ngokushesha luzokusiza ukwelula imisipha futhi udedele ukungezwani emzimbeni. Ukugcizelelwa okukhethekile kubekwa ekunwebeni imisipha yemilenze nezinqe.

Ukuzivocavoca okungama-30 ukwelula imilenze

10. Ukuziqeqesha nge-massage roller (imizuzu eyi-12)

Ukuzivocavoca nge-massage roller (igwebu le-foam) kuyindlela yokuphumula kwe-myofascial (MFR). Izindleko ze-roller ngama-ruble angama-500-1000 kuphela, ukuzibandakanya naye ngisho nasekhaya kalula. Usebenzisa isiguqo sokubhucunga umzimba uzokwazi ukuphumuza umzimba, uthuthukise ukujikeleza kwegazi, uqede izinhlungu nokuqina kwemisipha, uthuthukise ukuhamba nobuqotho bamalunga, wandise ukunyakaza okuningana. Ukuqaliswa kwalokhu kuqeqeshwa kwevidiyo imizuzu eyi-10 okungenani i-1 isikhathi ngeviki kuzokuthuthukisa kakhulu umzimba wakho.

Konke mayelana ne-MASSAGE ROLLER

Bona futhi:

• Ungasukuma kanjani uye ebhulohweni: ukuzivocavoca + imanyuwali
• Abaqeqeshi abaphezulu abayi-10 babaqalayo + nevidiyo yokuqoqa
• Ungalususa kanjani uhlangothi: Ukuzivocavoca okungama-20 + 20

Ngaphandle kwesitoko, Okokuzivocavoca komthelela ophansi kwabaqalayo