Pilates Exercise - Fitness Nokuti avo vasiri panzvimbo

"Utano - ndiyo chezvinonhuwira mufaro yokutanga" D. Pilates

Pilates - kwegadziriro muviri nokuda muviri uye mweya.

Izvi mhando vanokodzera here yakanga yakataurwa chiremba wokuGermany, mutambi uye General Joseph Pilates. Pakutanga Pilates nzira raishandiswa vapore yavakakuvadzwa munguva yehondo, uye ipapo vakadzokera Hollywood vatambi.

Feature Pilates mairi ndiye remubatanidzwa wenyika nechokumadokero uye okumabvazuva zvinhu kugwinya uye uzivi. Zvizhinji pfungwa rwakabhadharwa kuna Munotatamura, pave kwemajoini mukana wokushandiswa, ichitsvaka yakadzika uye zvachero tsandanyama, mapfupa elasticity uye kutsungirira kurovedza. Pilates uprazheniya yakaoma.

Pasinei pachena softness kuitwa vane pamusoro muviri hakuna shoma kukanganisa pane mamwe marudzi kurovedza.

Pilates kurovedza - kugwinya kune vaya vanoda kufamba, budiriro uye kugara kuchinja. Uyu kirasi vaya havadi kukanomira mupfungwa yose shoko. Uye vaya vangada kunonotsa nguva: Pilates kunobatsira kuchengetedza youthfulness. Zvikonzero ichi kuramba nevesayenzi. Asi akabvuma kuti vaya vanogara aidaro Pilates, tarisa vaduku zvikuru kupfuura makore ake. Zvinofungidzirwa kuti ubatsirwe vavete kwaibatsira ane revatema Stretch. Pashure pezvose, yoga kuramba yakareba vaduku.

Kusiyana kwakajairika vanga vaneta Pilates kurovedza hazvivakirwi pamusoro kusingaperi repetitions zvakafanana kufamba. Pano repetitions kushoma. kufamba All zvakagadzirirwa kudhonza kusvikira pachiyero simba simba tsandanyama. Pilates ichiyevedza uye ductile.

Pilates Exercise: Key

• Workout purogiramu pasi.
• Training pasi rinokosha michina.
• Training kunyatsonzwisisa simulators.

Pick anogadza kurovedza kuti mumwe nomumwe anoda kuita pilates nenyanzvi varairidzi.

Terms of Pilates:

• kufunga pamusoro achimhanya kurovedza;
• cyclic rakadzika abdominal kufema (kwete zvachero zamu);
• kutarisa tsandanyama idzodzo, izvo anovandudza kuita kurovedza;
• kunaka Muchiitwa;
• Kurovedza dzose.

Chidobi Pilates akarara muchiitwa zvinenge zvose tsandanyama panguva imwe chete. Pano vanowanikwa nemamwe anofambidzana inokubvumirai basa chete muviri, tsandanyama zviri shure, makumbo uye venhau, kurovedza muviri wose kamwe. Mumwe nheyo Pilates osnopolagayuschih - kunzwisisa. Somugumisiro, basa kunowedzera matauriro, kufamba kuva epurasitiki.

Pilates kurovedza nokuda beginners rakanyorovera zvakasikwa, nokuti vakadzidziswa zvikuru vanhu pane kunzwisisa muviri nzira.

Pilates chiitwa

"Boat".

Gara pasi, Vanokunga mabvi ako, makumbo akaisa pasi, tsoka zvishoma kuronga. Kunzwisisa pechidya namaoko ake. Deredza shure kumusoro utambanudzire korona. Makumbo kusimudza kuti neketani zvinofanana pasi. Ndatura befu, uye ipapo nokuunganidza dumbu uye kwechinguvana rounding ari nomuzongoza, dzakaonda shure. On mutsva mweya, ruramisa musana wako. Dzokorora kanoverengeka.

"Cannes-Hamusikuwana"

Vata, wakawondereiko kudai pamusoro honokono, ivo emaoko zvinofanira pasi mapendekete ako, Vanokunga mabvi ako, zvigunwe kubata uriri nyore. Dhonza dumbu, fema mhepo uye kuwedzera kurudyi mabvi. Exhaling, ruramisa makumbo ako ari diagonal mirayiridzo panyaya redzimba. Fema uye kutora pokutangira nzvimbo. Dzokorora sangano, asi negwara. Kuita mumwe kanoverengeka.

"Crosswise

  Avete shure kwako, rerekai makumbo enyu uye avaite kuitira kuti pamabvi ake aiva pamusoro muhudyu, muzvitsitsinho akaererana pasi, maoko ake kudhonza musoro. Dhonza dumbu, kupfuurira musana wake pasi. Simudza musoro wako, mutsipa nepfudzi mashizha zvishoma kumusoro. Fema. Exhale, ruramisa rwako rworuboshwe gumbo, vachirichengeta panguva necheparutivi rworwendo 45 kusvika pasi. Zvadaro wedzera yokumusoro muviri kurudyi pasina kutenda kwako kushayiswe loin. Fema mutore pokutangira nzvimbo, pasina achideredza reza. Feet kushandura uye kutevera kufamba mune zvimwe. Vaite kakati mune zvose kumativi.

"Pose matanda"

Musava mabvi, wakawondereiko kudai pamusoro honokono, ivo emaoko zvinofanira pasi pamafudzi ako mabvi - maererano muhudyu yenyu. Tora shure anombotwasanudza gumbo rake, akaisa pamusoro toe. Ipapo chete pamwe nevamwe gumbo. The muviri anofanira ruoko muna rwonzi (Trims pozi). Fema. Exhaling, simudza hudyu dzenyu. Musoro unofanira kudzikiswa, asi haana kubata pasi. Exhale, mudzokere mamiriro slats.

"Mermaid"

Pachigaro rorudyi (kurudyi), nemabvi ako hwakakungwa. Dzakaonda pasi noruoko rwenyu rworudyi, kugokora chechetere. Isa ruoko rwako rworuboshwe pamusoro pebvi rwako rworuboshwe, muchanza chake svinudzai kumusoro. Fema sezvo imi ariswededze noruoko rwenyu rworudyi uye kusimudza muhudyu kusvikira pamapfudzi ukashandukira pamusoro chiningoningo. Panyaya iyi, kuruboshwe ruoko gondo. Fema uye tikarega pasi pachako. Dzokorora kanoverengeka kwakasiyana-siyana.

"Rotating dzimba"

Mira twasu, maoko kuna kumativi ari pamafudzi urefu, michindwe pasi. Fema, chubvu dumbu. On the exhale, muviri kurudyi chiuno uye chidya kunyarara. Fema muna zvakare uye vodzokera. Zvadaro kutsaukira kuruboshwe. Vaite kakati.