Fumana i-Abs & Butt yakho kwiBhola: Isicwangciso

Umxholo

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Yenza le mithambo 3 okanye 4 amaxesha ngeveki, wenze iiseti ezi-3 ze-8-10 reps kwintshukumo nganye. Ukuba umtsha ebholeni okanye kwiPilates, qala ngeseti enye yokuzivocavoca kabini ngeveki kwaye uqhubeke kancinci kancinci. Gxila kumgangatho wokuhamba kwakho.

Qinisekisa ukuba ubandakanya umthambo womzimba ophezulu kwinkqubo yakho yokuzilolonga, kunye nemizuzu engama-30-45 yomsebenzi we-cardio 3 okanye 4 amaxesha ngeveki.

Iimfihlo ezi-6 zamandla ePilates

Uqeqesho lwamandla emveli luhlala lubandakanya ukusebenza kwamaqela akho emisipha ngokwahlukileyo, kodwa uJoseph H. Pilates wenza umkhwa wokuphatha umzimba njengeyunithi enye edibeneyo. Le mithetho-siseko ibonakalisa ukugxila koqeqesho kumgangatho wokuhamba kunokuba kubungakanani.

1. Ukuphefumla Phefumla ngokunzulu ukuze ucoce ingqondo yakho, uphucule ukugxila kwaye wongeze amandla akho kunye nomfutho.

2. Ukugxininisa Yiba nombono wentshukumo.

3. Iziko Khawufane ucinge ukuba zonke iintshukumo zivela ngaphakathi embindini wangaphakathi wakho.

4. Ukuchaneka Qaphela ulungelelwaniso lwakho kwaye ujonge kwinto eyenziwa lilungu ngalinye lomzimba wakho.

5. Ukulawula Funa ukuba namandla phezu kweentshukumo zakho. Ukusebenza ngebhola ngumceli mngeni okhethekileyo kuba ngamanye amaxesha kubonakala ngathi unengqondo eyeyayo.

6. Ukuhambahamba / isingqisho Fumana isantya esihle ukuze ukwazi ukwenza intshukumo nganye ngobushushu kunye nobabalo.

Uphengululo lwe