Ukuzivocavoca umzimba kwasekhaya oku-Pilot

Umxholo

• Lunge, Plié, Phinda
• Ukukhutshwa kwePlié Squat
• WunaBridge
• Uphengululo lwe

Ukuba ukhe waya kudidi lweePilates, uyazi ukuba umhlaziyi angasebenza njani kwezi zihlunu kunzima ukufikelela kuzo zihlala zingakhathalelwanga. Kukhuselekile ukuba awungekhe ulunge enye yezi zinto ziphikisanayo kwigumbi lakho lokuhlala, ke uAmy Jordan, umsunguli weWundaBar Pilates enee-studio e-NYC naseCalifornia, wabelana ngeklasikhi ethile, kodwa ucelomngeni onokulwenza ekhaya. (Awuzange uzame lo msebenzi okwangoku?

Ezi zinto zintathu zoqheliso lweenqwelomoya zijolise ekuphakamiseni, ukwenza i-toning, kunye nokukrola i-butt yakho, kwaye ubonelele ngokuqinisa umzimba ngaxeshanye. Ke ukuba uphelelwe ziiklasi kwisitudiyo sakho sasekhaya, okanye ufuna ukulingana nomsebenzi othile ekhaya phakathi kweeklasi, bamba izixhobo ezimbalwa kwaye ulungele ukutshisa elo xhoba. (Emva koko, zama le mizuzu engama-20 yokuFunda ngePilates kwiHardcore Abs.)

Yintoni oya kuyidinga: iseti yeedumbbells ezikhanyayo, iringi yePilates (encinci, ibhola yokuziqhelanisa elula nayo iyasebenza)

Lunge, Plié, Phinda

A. Qalisa ngee-dumbbells kwisandla ngasinye njengoko wehla uye kwi-90-degree degree lunge (zombini umva kunye nomlenze wangaphambili kufuneka wenze i-angle ye-90-degree angle). Kwangelo xesha, zisa iidumbbell ngokuthe ngqo kwinqanaba lesifuba, iingalo zilungile.

B. Imilenze yePivot ukuza embindini, ngaphandle kwempuphu kwaye ungene kwi-plié squat enzulu. Kwangelo xesha, zisa iidumbbell phezulu kwaye uphume emacaleni ungabikho ngaphezulu kokuphakama kwamagxa.

C. Jikeleza kwakhona kwicala elichaseneyo nalapho uqale khona, wenza ulusu lokuqina kunye nokuphakamisa i-dumbbell kwelinye icala.

Ukukhutshwa kwePlié Squat

A. Ngokukhanyisa ukukhanya kwindandatho yePilates okanye ibhola yomthambo, ezantsi kwiskat ezinenyawo ezisondeleleneyo.

B. Cima isithende sasekunene emgangathweni, uza kwibhola yonyawo lwakho. Hlala kwindawo yokuma.

C. Buyisela isithende emgangathweni kunye nentshukumo enye, uxobula isithende sasekhohlo.

D epheleleyo. Emva kokuphinda uphakamise isithende kumacala omabini kwakhona, gcina zombini izithende ziphakanyiswe njengoko usihla enye ukuya kwii-intshi ezimbini kwi-squat yakho. Pulse phezulu nasezantsi.

WunaBridge

A. Lala ngomqolo ngeenyawo phantsi, amadolo aguqe phambi kwakho. Intamo inde kwaye ikhululekile, iingalo phantsi kwamacala akho.

B. Ngebhola encinci yokuzivocavoca phakathi kwamathanga akho, phakamisa i-pelvis yakho kunye nokuphanga ukuze wenze umgca othe ngqo ukusuka entloko ukuya emadolweni, ucofa ibhola kancinci kuyo yonke indawo.

C. Nciphisa kancinci phantsi kunye nolawulo.

Yenza kube nzima: Phezulu kwebhulorho, phakamisa umlenze omnye kwi-diagonal, ke umgca wakho othe ngqo usuka kuzwane uye entloko. Zibuyisele ezantsi. Phinda iphethini yokuhamba, utshintshe imilenze.

Uphengululo lwe