Iwe Unoitei * Chaizvoizvo * NePilates Ring?

Zvemukati

• Squat uye Adductor Svina
• Kunyepa Adductor Dzvinya
• Chest Svina
• Ongororo ye

Iwe unogona kunge uchiziva kuti Pilates mhete chii, asi iwe une zano rekushandisa sei kunze kwekirasi yePilates? Pane chikonzero kune mumwe kana vaviri vavo vakarembera kunze kwejimu yako murwi wemidziyo; Ichi chishandiso chekudzidzira chinogona kuve chakanakira toning tsandanyama pasina kuwedzera toni yekupikisa.

Usati waedza hula-hopping kana chimwe chinhu chinonyadzisa, tarisa vhidhiyo inotevera mune yedu WTF Workout Equipment akatevedzana: nzira-yekutungamira yePilates mhete. (ICYMI, isu takatovhara Zvatingaite ne Balance Board uye Mashandisiro aungaita ViPR.) Mudzidzisi weEquinox Rachel Mariotti demos mafambiro matatu uye anotsanangura kuti nei chishandiso ichi chingabatsira kuwedzera chinhu chinonakidza pabasa rako: zvinongoda kufamba kushoma, asi anotora mhasuru nyowani uye zvinoguma nekupisa kwakawanda.

Wedzera izvi zvinopinda mune yako yekujaira kunongedza ako emukati mahudyu uye chipfuva mhasuru. .

Squat uye Adductor Svina

A. Mira nemakumbo zvakapfupika kupfuura hudyu-hupamhi parutivi uye isa chindori pakati pezvidya zvako. Sveta makumbo pamwe chete kuti uchengetedze tension paringi uchidzikira kuita squat.

B. Ramba uchidzvinya mabvi, uye zvishoma nezvishoma dzokera pakumira.

Ita 3 seti dzegumi reps.

Kunyepa Adductor Dzvinya

A. Rara nedivi rekurudyi, uchisimudza torso kumusoro negokora rekurudyi. Isa mhete pakati pezvidya nemakumbo akatwasuka.

B. Pushira pasi negumbo repamusoro kusvina mhete. Chengetedza musimboti wakaiswa.

Ita matatu seti e15 reps.

Chest Svina

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Bata maPilates mhete nemaoko pakubata kwepafudzi nemaoko akatambanudzwa uye zvanza zvakatarisana mukati.

B. Pushira micheto yerin'i mukati uchienda pakati, uchisvina chipfuva. Kusunungurwa.

Ita 3 seti dzegumi reps.

Ongororo ye