3 At-Kumba Mapilato Exercises yeMuurayi Garo

Zvemukati

• Lunge, Plié, Dzokorora
• Regedza Plié squat
• WunaBridge
• Ongororo ye

Kana iwe wakamboenda kukirasi yePilates, iwe unongoziva mashandisiro anoita mushanduri mashandiro iwayo akaomarara-kusvika-mhasuru ayo anowanzo kuregeredzwa. Hazvina ngozi kutaura kuti haugone kukwana imwe yezvipikiso izvi muimba yako yekutandarira, saka Amy Jordan, muvambi weWundaBar Pilates ane masitudiyo muNYC neCalifornia, ari kugovera mamwe maitiro echinyakare, asi akaomarara aunogona kuita kumba. (Hausati waedza tsika yacho? Hezvino Zvinhu 7 Zvawakanga Usingazivi NezvevaPilates.)

Idzi nhatu nhanhatu-nendege kurovedza zvinotarisa mukusimudza, toning, uye kuveza chako chigunwe, uye nekupa yakazara-muviri kusimbisa panguva imwe chete. Saka kana iwe wakapererwa nemakirasi pa studio yako yemunharaunda, kana kuti uchida kukwana mune rimwe basa pamba pakati pemakirasi, tora mashoma maturusi uye gadzirira kupisa izvo zvakapambwa. (Inotevera kumusoro, edza iyi 20-Minute Pilates Workout yeHardcore Abs.)

Zvamunoda: seti yemadumbbells akareruka, Pilates mhete (diki, bhora rakareruka rekurovedza rinoshanda zvakare)

Lunge, Plié, Dzokorora

A. Tanga nemadumbbells mune chero ruoko paunenge uchidzika mu 90-degree fitness lunge (dzose kumashure uye gumbo remberi rinofanira kuumba 90-degree angle). Panguva imwecheteyo, unza dumbbells zvakananga kusvika pachipfuva chepamusoro, maoko akatwasuka.

B. Makumbo epivot kuuya pakati, kunze kwemukati uye mune yakadzika plié squat. Panguva imwecheteyo, tora mabhero ekumusoro uye nekunze kumativi asingauye anopfuura mapfudzi-kukwirira.

C. Tenderedza zvakare kune mhiri kwawatangira, uchiita gumbo rekusimba nekusimudza dumbbell kune rimwe divi.

Regedza Plié squat

A. Nechiedza chekusvina paPilates ring kana bhora rekurovedza muviri, dzika mu squat netsoka dziri pedyo.

B. Peel kurudyi chitsitsinho kubva pasi, kuuya kubhora retsoka yako. Ramba uri mu squat position.

C. Dzosera chitsitsinho pasi uye nekumwe kufamba, uchisimudza chitsitsinho kuruboshwe.

D. Mushure mekudzokorora chitsitsinho kusimudza mativi ese maviri kamwe zvakare, chengeta zvese zvitsitsinho zvakasimudzwa apo iwe unonyura pasi imwe kusvika kune maviri mamwe mainji mune yako squat. Pulsa kumusoro uye pasi.

WunaBridge

A. Rara nemusana nemakumbo pasi, mabvi akakotama pamberi pako. Neck yakareba uye yakasununguka, maoko pasi nemativi ako.

B. Uine bhora diki rekurovedza muviri pakati pezvidya zvako, simudza pelvis yako uye booty kumusoro kuti uite mutsara wakatwasuka kubva kumusoro kuenda kumabvi, uchidzvanya bhora zvishoma mukati.

C. Zvishoma nezvishoma dzika pasi nekudzora.

* Ita kuti zvinyanye kuoma: Pamusoro pebhiriji, simudza gumbo rimwe pane diagonal, saka mutsara wako wakatwasuka kubva kumunwe kuenda kumusoro. Dzokera shure pasi. Dzokorora mafambiro, shandura makumbo.

Ongororo ye