Pilates hae bakeng sa maemo a fapaneng a ho itokisa le Alyona Mondovino

Tloaelo e tloaelehileng ea Pilates e tla u thusa ho matlafatsa mesifa e tebileng, ho ntlafatsa maemo le ho ntlafatsa sebopeho. Pilates e nkoa e le e 'ngoe ea mefuta e sireletsehileng ka ho fetisisa ea boikoetliso. Ke fana ka Pilates e ntle lapeng - video e tsoang ho Alena's Mondovino.

Sehloohong sa 3 sa lethathamo la mananeo le Alyona Mordovina:

1. Pilates e se nang lisebelisoa: maemo a 3 a bothata.
2. Bolo ea pilates / fitball
3. Li-yogate

Mananeo a joalo ka yoga le Pilates a bonolo haholo ho etsa video ka puo ea Serussia ho utloisisa mefuta eohle le mekhoa e nepahetseng ea boikoetliso. Alena o fana ka likeletso le likeletso nakong ea thupelo mme e tla u thusa ho koetlisa Pilates lapeng ka nepo le ka nepo.

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Tlhaloso ea Pilates hae le Alyona Mordovina

Alain Mordovina ke setsebi sa 'nete lefapheng la yoga le Pilates. E sebetsana le libaka tsena tsa boikoetliso ka lilemo tse fetang 20. Ka 2003 Alena ke mosuoe oa yoga le Pilates, o hlahisa li-DVD ebile o theha lithuto tsa video bakeng sa "Live" ea multimedia. Lilemong tse 'maloa tse fetileng, Alain Mordovina o ne a ikoetlisetsa li-yogate - motsoako oa likarolo tsa yoga le Pilates.

Melemo ea litlelase tsa Pilates le Alyona Mordovina ke efe? Taba ea mantlha, o tla ntlafatsa mmele oa hau, o ntlafatse molumo oa mesifa, o tlose libaka tsa mathata mpeng le liropeng. Taba ea bobeli, ke leboha Pilates lapeng u tla lebala ka mathata a mokokotlo oa hau mme o ntlafatse boemo ba hau ba 'mele. Etsa lenaneo Alena's Mondovino a ka fa batho ba nang le boitokisetso bofe kapa bofe: o thehile boikoetliso bakeng sa ba qalang, ba mahareng le ba boemo bo tsoetseng pele.

Boikoetliso bo holimo ba 60 bo tsoang ho Pilates

Bakeng sa liphetho tse phahameng ho hlokahala hore u latele melao-motheo ea Pilates, eo ho leng bohlokoa ho e hopola thutong eohle:

• Molao-motheo oa centering. Tšoara mesifa ea mpa e hula mokokotlo ka mola o le mong o otlolohileng, hohela mokhubu mokokotlong. Nahana hore mpa ea hau e ka tlase o kentse konopo e thata. Boloka ka molumo mesifa ea serope sa ka hare le mesifa ea gluteal
• Molao-motheo oa ho hula ka thata. Hula scapula ka hare, theola mahetla fatše, hula litsebe tsa bona. Utloa ho otlolla mokokotlong.
• Molao-motheo oa tatellano. Li-scapula, mahetla le manonyeletso a noka li tlameha ho ba moleng o le mong, ha ho hlokahale hore u robe symmetry nakong ea boikoetliso.
• Molao-motheo oa ho hema. Nakong ea Pilates, o tlameha ho latela ho hema ha thoracic ea bobeli. Phefumoloho e tebileng ka nko, exhale ka molomo. Kopanya phefumoloho le motsamao o sa lokelang ho ba bohale.
• Molao-motheo oa mahloriso. Nakong ea Pilates hae, tsepamisa maikutlo ho seo u se etsang. Etsa hore mesifa ea hau e sebetse ka thoko feela ke mesifa e shebiloeng.

Haeba u etsa mananeo a mang a ho ikoetlisa ao u ka a sebelisang ho ikoetlisa ka tlung le Alyona Mordovina makhetlo a 1-2 ka beke. Haeba u ntse u rera ho bolaea Pilates, nka matsatsi a 3-4 ka beke.

Video Pilates le Alyona Mordovina

Alena's Mondovino e rarahaneng e loketse ho ikoetlisetsa Pilates hae. Qala lenaneo la koetliso bakeng sa boemo ba ho kena le kamora lithuto tsa 10-15, ea boemong bo latelang ba bothata. Haeba u se u ntse u na le boiphihlelo ho Pilates, u ka qala hanghang ka boemo bo mahareng kapa bo tsoetseng pele.

Ha o na ho hloka lisebelisoa tse ling, o tla hloka Mat feela fatše. Likopano li nka metsotso e 50-55 'me li tsamaea butle. Karolo e kholo ea boikoetliso e etsahala ho 'Mete, o tla sebetsa mesifa ea mpa le makhapetla, holim'a mesifa ea lirope le maraong.

Boemo ba ho kena:

Boemo bo mahareng:

Maikutlo ho tsoa ho motho eo re mo ngolisitseng, Helen, ea ileng a re khothaletsa ho ela hloko boikoetliso bo sebetsang ba Alena's Mondovino:

Boemo bo phahameng:

Bolo ea pilates / fitball

Haeba u na le fitball lapeng, u tla lokela ho leka letoto la boikoetliso ba Alena's Mondovino "Pilates ball". Ho fapana le moaho o fetileng, ha ho na phapang lipakeng tsa maemo a thata, empa video ka 'ngoe e shebile haholo-holo sebakeng se itseng sa mathata. Litlelase li loketse ba qalang le ba tsoetseng pele, fetola feela tempo le palo ea reps ho latela bokhoni ba motho ka mong.

Pilates ka bolo e ntlafatsa ho sisinyeha le ho fetoha ha manonyeletso, phello e ntle ho tsamaiso ea phefumoloho le methapo ea pelo ea 'mele. Fitball habonolo e nka sebopeho sa karolo ea 'mele e behiloeng ho eona, e thusang ho tlosa khatello ea maikutlo mokokotlong le mokokotlong.

Mala a bataletseng:

Maoto a masesaane:

Maikutlo a tsoang ho motho eo re mo ngolisitseng, Helen:

Li-yogate

Li-yogate ke mokhoa oa boikoetliso o e kopanya mekhoa ea Pilates le yoga. Ke leboha Pilates o tla khona ho sebetsa mesifa e tebileng le ho matlafatsa mesifa ea mantlha, mme yoga, le eona, e tla u thusa ho hokahanya 'mele, ho bula manonyeletso a lehetla le letheka, ho utloa ho tenyetseha le polasetiki ea' mele.

Li-yogate li ipapisitse le phefumoloho e nepahetseng le mojaro o tsoang ka nako e le ngoe lihlopheng tsohle tse kholo tsa mesifa. Union of yoga le Pilates eu lumella ho sebelisa melemo eohle ea libaka tsena tse tsebahalang lenaneong le le leng. Li-yogate tse nang le Alyona Mordovina li loketse maemo ohle 'me li tla hohela bohle ba ratang mofuta ona oa boikoetliso. Ho etsa sena lenaneo le bonolo ebile le monate.

Li-yogate le Alyona Mordovina:

Pilates ha e thuse feela ho ntlafatsa sebopeho, empa e imolla khatello ea maikutlo ka mokokotlong, mathata ao e leng a bohlokoa haholo bophelong ba ho lula feela. U ka etsa Pilates lapeng ka polokeho le ka katleho hammoho le video e tsoang ho Alena's Mondovino.

Bona hape: Li-video tse 10 tse holimo ho tsoa Pilates ho li etsa lapeng.

Bakeng sa ba qalang, boithapollo bo fokolang ba tšusumetso e tlase