Tse ka Hare
Ha u khone ho fumana ts'ebeliso bakeng sa lebanta la ka la rekere? Ebe u leka Pilates Suzanne Bowen ho tloha ho 10 Minute Tharollo. Emisa 'mele, ntlafatsa sebopeho le ho matlafatsa mesifa ka ho ikoetlisa ka bokhutšoanyane ho tsoa mananeong a tummeng a ballet balateli
Tlhaloso ea lenaneo ho tsoa ho Suzanne Bowen: Slim le Sculpt Pilates
Re u tsebisa sete e 'ngoe ho tsoa ho 10 Minute Solution. Ho ikoetlisa ka metsotso e 10 ho ka lekana nako efe kapa efe, ka hona ba rata ho sebetsa. Suzanne Bowen, setsebi lefapheng la Pilates, e fana ka phetoho le pholiso ea 'mele. U tla sebelisa lebanta le rekisoang le tšoantšisang khanyetso ea lisebelisoa tse khethehileng bakeng sa Pilates (raliphetoho le Cadillac). Suzanne o tla u tataisa lithutong tse 'maloa tsa khale le tse ncha tse tsoang ho Pilates mme o tla thusa ho theha sebopeho se mosesane.
Lenaneong Pilates ea Slim le Sculpt e kene Video e khutšoane ea 5 ea metsotso e 10:
- Li-Pilates tse kaholimo: 'mele o kaholimo (mahetla, matsoho, sefuba le morao)
- Pilates ea 'mele e tlase: bakeng sa' mele o tlase (marako, lirope, manamane)
- Pilates bakeng sa Abs: mala (li-rectus le li-oblique)
- Kakaretso ea Pilates ea 'mele: bakeng sa' mele oohle
- Pilates for Flexibility: ho otlolla le ho otlolla
Suzanne Bowen o sebelisa tepi ea rekere (expander) e nang le khanyetso ea limithara tse 6, empa o ka nka mojaro ofe kapa ofe oa boholo. Ke ntho e lakatsehang hore theipi e rekere e telele ka ho lekana, ho seng joalo boikoetliso e tla ba ho etsa thata. Tape e sebelisoa likarolong tsohle, ka hona, Pilates e Slim le Sculpt Pilates ea hlokahala.
U ka etsa nako ea metsotso e 10 ka tatellano efe kapa efe ea lenaneo le felletseng ke metsotso e 50 mme e ka khetha likarolo tse khahlisang feela. Koetliso e ntle haholo bakeng sa bo-mme ba banyane: kabo ea metsotso e 10 makhetlo a 'maloa ka letsatsi, e le ea nnete ho feta ho fumana nako ea thuto e telele.
Ho rarahana ha lenaneo ho laoloa haholo ke ho hanela ha lente ea hau, empa ka kakaretso, ke Slim le Sculpt Pilates e loketseng bakeng sa koetliso ea boemo bo mahareng. Noutu e ikhethang ho mofuta o le mong oa Pilates Suzanne Bowen ea letoto la lihlooho tse 10 Minute Solution moo o ke keng oa hloka lisebelisoa tse ling.
Melemo le likotsi tsa lenaneo
melemo:
1. Ka Pilates e Slim le Sculpt u ka ntlafatsa liforomo tsa hau, ho tiisa setšoantšo, ho fedisa ho thekesela le ho hlepha mmeleng.
2. Suzanne Bowen o fana ka boikoetliso bo khethiloeng ka hloko bo shebaneng le sebaka se itseng: 'mele o kaholimo,' mele o tlase, mpa, ho otlolla 'mele kaofela.
Arola ts'ebeliso ka metsotso e 3 kapa u e etse ka botlalo nakong ea metsotso e 10, ho latela bokhoni ba hau.
4. E Boikoetliso bo tlase ba tšusumetso, e nang le tšusumetso e mpe feela 'meleng oa hau.
5. Sehlopha sa rekere se sebetsa joalo ka mokhoa o motle haholo ho barupeli ba li-Pilates, tse sa rekoang hangata ho sebelisoa hae.
tlhoka mesola:
1. U hloka lisebelisoa tse ling tsa lipapali - theipi e rekisoang.
2. Pilates e ke ke ea bakoa ke koetliso ea sehlopha eo ka eona u tla khona ho theola boima ba 'mele ka nako e khuts'oane.
Pilates ke tsela e ntle ho fodisa mmele le ho ntlafatsa sebopeho. Suzanne Bowen o tla u thabisa ka boikoetliso ba eona bo bonolo bo tla fetoha karolo ea lithuto tsa hau tsa boikoetliso.
Bona hape: Li-video tse 10 tse holimo ho tsoa Pilates ho li etsa lapeng.