Tsandanyama Ini Ndakawanazve Mushure meKubhidha Kudzoka kubva kuPilates Hiatus

Zvemukati

• Iwo Akanyanya Kukosha maPirato Tsandanyama Iwe Unoshandisa Iwo Mune Ose Workout
• Kudzikamisa Misumbu
• Iliopsoas
• Under-Butt
• Zvemukati Zvibvumirano
• Teres Major naTeres Minor
• Mukati Zvidya
• Ongororo ye

Seye wehutano uye wemuviri mupepeti uye akasimbiswa wega mudzidzisi, zvakanaka kuti nditaure ndakanyatsoenderana nemuviri wangu. Semuenzaniso, iyo piriformis kurudyi kwangu inogara yakasimba (BTW, heino chikonzero icho mhasuru ichi inogona kurwadza kwazvo), uye ini ndine hunyanzvi hwekutonga hutongi hwandiri kushanda kugadzirisa. Asi zvakakwana nezvinhu zvesainzi-y kurira-iwe unowana iyo poindi. Ndakafunga kuti ndaive nekubata kwakanaka pane izvo ache yaive, kana kuti kufamba uku kwakashanda chii. Asi tsoka imwe chete paPilates inoshandura uye ini ndakakurumidza kuyeuchidzwa kuti zvakadini zvimwe zvekudzidza, kunyanya nezvePilates mhasuru.

Kana usati wamboedza Pilates, kana kungo funga nezvayo seDVD yekudzidzira kubva kuma'80s, urikushayikwa nekumwe kuzungunuka kwemhasuru - iyo mhando inoita kuti utuke ziya usingatombofamba nekukurumidza kupfuura zvaunoita kana uchibuda mubhedha. (Izvi zvinoitika sei?!) Ini ndakatanga kufamba ndichienda kune yekuvandudza-based Pilates studio makore akati wandei apfuura. Mushanduri ndiwo mushini usinganzwisisike une zvitubu pasi. Inogona dzimwe nguva kuenda nemazita akasiyana e-studio-chaiyo kana marezinesi, asi ese akafanana chinhu chimwe. Kare kumashure, mushure mekunge ndakunda kutya kwekudonha mungoro-iyo inotonhorera inofamba chikuva-ini ndaipinda kumakirasi zvakajairika. Asi mwedzi mishomanana gare gare apo makirasi angu akapera, ndakarega fariro yangu itsva ichidzikira. (Zvakabatana: Uyu Anofurira Anoda Kuti Iwe Uzive Kuti Pilates Reformer ndeye Yese Miviri Miviri)

Kurumidza kumberi kune angangoita mwedzi wapfuura pandakakokwa kune akati wandei zviitiko paPilates studios. Ndakafunga, "Ichi ndicho chikonzero chakakwana chekutora tsika yacho zvakare." Ini ndiri wekuda kutenderera, HIIT, uye barre, saka ndiri ZVESE nezve iwo muchinjikwa-kudzidziswa uye ndakafunga kana pasina chimwe chinhu, izvi zvingangotambanudza nyama dzangu dzinorwadza mushure mekufamba kwakaomarara.

Mushure memaminetsi gumi ekutanga kana zvakadaro (zvinotora nguva kutora makumbo ako ekufambisa egungwa, OK?), Ndakatanga kurangarira kuti izvi zvakakura sei! Ini ndakatanga kucherechedza kuti kuenzana kwepachivande kwangu kwaida kumiswazve (ndakafunga kuti basa rangu rese pabarre rakagadziriswa iro!), Ndobva ndanzwa rimwe basa rakanaka musana mangu nemumativi emuviri wangu. Pakazopera kirasi, ndakanzwa kusimbiswazve- ndakawana zvibodzwa zvitsva zvekuita, ndikawanazve nyama dzemutumbi wePilates dzandakanga ndakanganwa nezvadzo, uye ndikaona nzvimbo dzemuviri wangu dzandisina kumboziva kuti ndairegeredza.

Heano mamwe emhasuru dzePilates dzandakawana, pamwe nekumwe kujeka kubva kuna Amy Jordan, muridzi uye murayiridzi kuWundaBar Pilates, nezvekuti hunyanzvi hwacho hunonongedza sei nzvimbo dzakaomarara-kusvika. (Asi kutanga tora zvinhu zvinomwe zvausingazive nezve maPilates.)

Iwo Akanyanya Kukosha maPirato Tsandanyama Iwe Unoshandisa Iwo Mune Ose Workout

Kudzikamisa Misumbu

Pilates inokumanikidza kuti upise tsandanyama dzakadzika senge multifidi, iyo inomhanya kureba uye yakatenderedza musana wako, uye abdominis inochinjika, inova bhanhire remuviri wako chaiwo. Stabilizer mhasuru dzinoita izvo chete: dzikama. Vanodzikamisa musana wako, pelvis yako, uye musimboti wako. Kutarisa pane zviri kuitika mukati uye kubata zvakasimba mukati mako ndiko kunokubvumira kudzora mafambiro panzvimbo yekurega simba rinokwevera pasi uye simba richikwevera iwe nengoro kudzokera kune kwayakarerekera.

"Chandinoda kugara ndichitaura ndechekuti tinofamba kubva mukati tichienda," anodaro Jordan wehunyanzvi hwePilates zvese uye nekubva pamushini. "Tinodzika kudarika maPilates muscles. Isu tinofamba kubva pamapfupa kunze tichitarisa kurongeka kwepfupa uye kuti vanotenderera sei pajojo." Rudzi urwu rwekushandisa maekisesaizi runotora izvo zvaunodzidza mukirasi uye nekuzvishandisa kune mafambiro aunoita kunze. Iro rese basa guru rakandibatsira kuti ndirambe ndakasimba uye ndakarurama kunyangwe ndikagara padhesiki kwemaawa masere pazuva. Uyezve iwo akadzika epakati mhasuru anokonzeresa flat abs. (PS Nheyo yako yese madumbu ako uye kumashure-funga nezvayo sebhendi rinoputira pakati pako)

Kufamba kunopisa: Funga kuti une musimboti wakasimba nekuda kwekuti unogara uchipuranga? Urikunakirwa chaizvo paunoedza kukwira puranga kana kukwira gomo pangoro inofamba. Wakamira pachikuva chepamberi, tarisa chingoro uye ubate mativi neruoko rumwe neumwe paunenge uchitsvedza ngoro kumashure, uchiuya kune yakakwira-puranga nzvimbo. Kubata wakadzikama usingafambise chingoro kwakaoma zvakakwana, asi kana murayiridzi akakukumbira kuti uite zvakafanana paunenge uchikwidza makomo, zvinotora zvinhu kusvika padanho nyowani - kumisikidza zvinodzikamisa ndiyo chete nzira yauchapfuura nayo. PS Izvi zvinowanzo "kudziya"! (Yakabatana: 12 Mifungo Iwe Uinayo Munguva Yekutanga Pilates Kirasi yako)

Iliopsoas

Iwe unogona kunge uine dambudziko nekungotaura zita reiyi Pilates tsandanyama (icho chaicho mamhasuru maviri ari kushanda tandem), asi zvakatonyanya kuoma kuwana iyo iliopsoas. Pilates akandibatsira kuzviita! Iyo iliopsoas inobatanidza musana wepasi uye hip nechemberi kwehudyu yako. Iyo diki iliopsoas haisi chinhu chauchazomboona mugirazi, asi iwe unozonzwa mhedzisiro yacho. Jordan anotsanangura kuti inoita basa rakakosha mukufamba kwakawanda kwemazuva ese. "Zvinokutendera kuti ukotame kudivi uye kuchinjisa musana wako [curl kumberi]," anodaro. "Kana iri yakaoma, unenge uine matumbu asina kusimba uye zvinokanganisa chimiro chako." (Kutaura nezvazvo, iyi simba rekudzidzira kurovedza muviri kunogona kukubatsira kurega kuvhima uye kuwana chimiro chakakwana.)

Kunyangwe ndichiziva kuti varipo, zvaive zvakaoma kunyatso "kunzwa" aya maPilates mhasuru pabasa (pane zvakawanda zvekudikitira uye kuzunza kuri kuitika pamushini uyo, shure kwezvose). Jorodhani yakaratidza kuti ini ndinoedza hunyengeri pazasi mukirasi yangu inotevera.

Kufamba kunopisa: Paunenge uchiita gumbo netsoka imwe pachikuva uye imwe pangoro, dhirowa ngoro yacho yese paunosimuka uchimira, uchiibvumira kubata mabhampa (pakati pepuratifomu nengoro). Iye akati ini ndaifanira kubva ndafungidzira kuti ini ndaigona kudhonza ngoro nepuratifomu sekunge ndichiedza kuputika nayo. Hekani! Hezvo iwe, iliopsoas.

Under-Butt

Iwe unoziva, iyo nzvimbo ine mhando yemakapu zvakapambwa zvako? Izvi ndizvo chaizvo zvinongova tambo dzepamusoro dzemhasuru yako, anodaro Jordan. Zvakanaka, saka marunda acho haasi chaiwo mhasuru diki kana iyo yatinowanzotadza kunanga, asi ndinzwei kunze. Ini ndinokwikwidza, ndinonyudza, ndinoita bhiriji, ndinodzungaira, ndinopeta, ndinodzvanya-zvese izvi zvinoshanda mahammies angu, glute max, uye netwunhu tudiki, yangu glute med. Asi i "under butt" yako ndiyo ine basa rekukupa denderedzwa, rakasimudzwa tush. Kana zvinosuruvarisa, kana ikasiiwa iri yega, pancake zvakapambwa. Makirasi mashoma mukati uye ini ndanga ndatonzwa kuseri kwemakumbo angu kusimbiswa uye kupenya kwangu kwakaita sekusimudzwa semhedzisiro.

Jorodhani inoti Pilates, zvese pameti nemumachini, inotarisa mukusimbisa nekurebesa muviri, ndosaka iwe uchinzwa kunyangwe tambo dzepamusoro dzemapoka ako makuru emhasuru - iyo yakazara yakazara inosvika kure nekudzika kupfuura iwe zvaungaita nepfupi. kufamba. Iwe unoshanda uchipesana nekukwezvwa kwematsime netambo kugadzira yakareba, yakatetepa, uye toni Pilates mhasuru uku uchikudziridza simba uye kugadzikana mukati mako. (Kuti uwane bhonasi, usasvetuke izvi zviviri zvinopenga-zvinobudirira zvinofamba.)

Kufamba kunopisa: Wakamira nerutsoka rumwe pakati pepuratifomu yekumashure, tsoka yakatarisana yakanongedza uye yakazorora zvishoma pane pedal (lever kuseri kwemuchina), unodzika pasi muPilates vhezheni yepistol squat. Kana iwe uchifunga kutadza kukanda imwe tsoka yako pane inofamba pedal iko kugadziridzwa kweiyo chaiyo-dhizaini, funga zvakare. Izvo zvakatonyanya kuoma kuchengetedza kutarisisa uye huremu pamusoro pegumbo rakamira nekuti iyo darn pedal inokunyengedza iwe mukuyedza kuisa uremu pairi. Kuita kudaro kuchaita kuti chikwambo chibhururuke pasi uye kukuunza pamwe nacho—kwete chinoyevedza.

Zvemukati Zvibvumirano

Mabhasikoro nemapuranga epadivi anozotarisa ako oblique, chokwadi, asi kirasi imwe chete muhukama hwangu hwakamutsidzirwa naPilates uye ini ndakanzwa kushushikana padyo nepamberi pembabvu rangu repamusoro. Ndanga ndajaira kufunga nezve divi remuviri wangu sehudyu, kana chiuno, asi izvi zvaive zvakasiyana.

Une maseti maviri etsono dzemhasuru — zvemukati nekunze. Mabhasikoro crunches anoshanda ako ekunze oblique, achibatsira kuveza akachekwa ab mhasuru. Asi akaomarara emativi emapuranga anoshanda iwo emukati oblique, ayo, kungofanana nedumbu rinotenderera, anobatsira kuchengeta yako yepakati yakasimba uye toni. Nemakumbo ako akachinjika pachingoro, wakazorora pazvigunwe zvako uye maoko ari pachikuva chekumashure, simudza makumbo ako sezvaunotenderera zvishoma kune rimwe divi uye kune rimwe uye—BAM!—wangosangana nezvisungo zvako zvomukati. Head's up:Vachapisa gare gare.

Kufamba kunopisa: Yambiro yakanaka, zvinogona kunetsa kusimudza hairdryer yako mangwanani. Nezvanza zvako papuratifomu yekumashure, iwe unoisa mabhora etsoka mbiri kumucheto kumashure kwengoro pasi petambo inovabata panzvimbo. Sunda chingoro kumberi kuti upinde munzvimbo yepuranga. Tevere, iwe unosunungura tsoka yako yekurudyi, yoyambuka kuseri kwekuruboshwe kwako, uye uichengetedze zvakare pasi petambo. Izvi zvinoita kuti hudyu yako yekuruboshwe idonhe zvishoma. Iwe unosvina musimboti wako kuchengetedza muviri wakagadzikana wepamusoro paunenge uchisimudza chiuno chako mudenga, uchibata kwemasekondi mashoma usati wadzokorora. Iko kutenderera kunogadzira kutsva mukati memukati mablique ako kunge pasina bhasikoro crunch ingambofunga nezvekuita. (Wobva watora nhanho kuenda kumberi uye edza akaomesesa oblique Workout yako abs yauchazomboona.)

Teres Major naTeres Minor

Pasi pemashure ako deltoid (kumashure kwemapfudzi ako) pane mhasuru mbiri diki asi dzakakosha dzinonzi teres huru uye teres diki. Sei zvichikosha? Ivo, pamwe chete nelatissimus dorsi yakakura zvikuru, vanobatsira kusimbisa armpit uye yakapoteredza bra-strap area. Matriceps anodhinda uye mapush-ups anoshanda akananga ichi chinangwa futi, asi kubatanidza mhasuru kumusana kwako ndiko kunonyatso kupwanya maoko ekumusoro. Ndainzwa mhasuru idzi dzePilates dzichipinda mumazhinji emafambiro ekurwisa andakaita ndichishandisa tambo dzakasungirirwa kumushanduri.

Jorodhani anoti maPilates anobatsira kuvhura chipfuva chako, icho chinogona kuve chakasimba kubva pakutsvedza pamusoro petafura yako zuva rese, nekutarisa kuseri kwese kwemuviri wako. Kuita kumisikidza mafambiro senge mativi emitsetse, mitsara, uye kudzosera nhunzi uchishandisa tambo dzakabatanidzwa kumushanduri dzinobatsira kuyananisa masimba angu anoshanda nesimba maPilates uye vari chikamu chinotarisirwa chekirasi zvichitevera zuva refu padhesiki rangu.

Kufamba kunopisa: Pfugama mungoro yepakati yakatarisa kune rumwe rutivi uye ubate mubato wetambo yekupikisa neruoko rwuri pedyo nayo (saka, kana ruoko rwerudyi rwuri pedyo nekuseri kwemuchina, bata neruoko rwako rwerudyi). Chengetedza torso yako yakanyatso gadzikana paunounza tambo kuyambuka muviri wako diagonally, kubva muhudyu-nhanho kurudyi kwako kusvika pameso eziso kuruboshwe kwako. Iyi yekurova chibhakera pamwe nekugadzikana inobvumira musana wako kuti utore pamusoro pebasa rebasa. (Pamusoro peaya maPilates anofamba, iwe unogona zvakare kuunza ~ sexy back ~ nekutevera iyi 30-day back dambudziko.)

Mukati Zvidya

Kunyangwe Joridhani ichindiyeuchidza kuti maPilates ndeyekudzidzira-kumusoro-kwechigunwe, chinhu chakanakisa kana iwe ukawana iko kurovedza zvekuti iwe unonzwa uchinyatso tarisa zvidya zvako zvemukati. (Ndiri kutaura chokwadi here? (Dzidza zvakawanda nezve anatomy yegumbo tsandanyama dzako.)

Jorodhani inotaura kuti ma-adductors akasimba anokosha kumabvi uye kugadzikana kwehudyu. Iwe unogona kunyatso kukiya mune iwo maPilates tsandanyama nekugara wakabatana nechigunwe chako chikuru uye chechipiri chigunwe panguva yekufamba, kuve nechokwadi kuti usakona kukona huremu hwako kunze kwetsoka dzako. Kirasi yega yega inowanzo sanganisira kufamba uko tsoka imwe iri pachikuva chepamberi, imwe pangoro, zvigunwe zviri panze zvishoma, uye iwe unoshandisa rutsoka pangoro kufamba kupokana nekupokana kwechirimo mune yakakura nzvimbo yechipiri. Ikozvino — mushure mekunge waita shuwa kuti haudonhe pakati pemuchina kana kudhonza mhasuru — iwe unoshandisa zvidya zvako zvemukati nepakati kukweva chingoro kudzoka kuchikuva mukufamba kunononoka uye kunodzorwa. Handina kumbobvira ndaziva kuti vatengesi vangu vaikwanisa zvinhu zvakadaro kusvika Pilates.

Kufamba kunopisa: Kuti uzviunze munzvimbo yechipiri yakafara, unoisa tsoka imwe kumberi kwepuratifomu, imwe pangoro yakananga kumucheto, zvigunwe zvakabuda zvishoma. Bvumira ngoro kuti ivhurike apo iwe uchigadzika pasi wakadzika plié squat. Zvadaro, sunga simba rechidya chemukati chiri papuratifomu sezvaunosvina gumbo iroro mukati, zvichiita kuti umire. Paunotarisa pakushandisa iyo tsandanyama mhasuru, iwe unozvipa chimwe chiito icho chinowanzo enda kumapoka akakura emhasuru semaglute. (Inoenderana: Nei Ruboshwe Rwemuviri Wako Rakaneta Kupfuura Rako Rudyi-Uye Maitiro Ekurigadzirisa)

Iyi ingori mishoma yemhasuru dzandakagadziriswazve nguva pfupi yadarika, uye kana iwe ukaedza Pilates shanduri kirasi (iyo yaunofanira zvachose!), Iwe ungangodaro usanzwe kupisa mukati mepasi pebeche sezvandakaita. Muviri wese wakasiyana. Asi ini ndinovimbisa kuti kana zvisiri ipapo, ipapo zvirokwazvo kumwe kwauchawana Pilates tsandanyama iwe wausina kumboziva kuti iripo. Kufara piking.

Ongororo ye