Boikoetliso bo tlase bo tlase ba 10 ba 'mele o tsoang ho Blogilates

Batlana le Boikoetliso bo tlase ba bolengseo se tla u thusa ho tiisa 'mele le ho o etsa o mosesaane mme o toned? Re u fa khetho ea mananeo a sebetsang bakeng sa 'mele oohle ho tsoa ho mongoli oa kanale ea youtube Blogilates! Casey Ho o thehile boikoetliso bo bolokehileng bo ipapisitse le Pilates bakeng sa ho felisa libaka tsa mathata.

Hobaneng ha o tla rata ho ikoetlisa ka nakoana ho Pilates?

• Casey o fana ka Ho 'S tlaase tshusumetso mojaro, e sireletsehileng bakeng sa manonyeletso a hau.
• Ho ikoetlisa ho haufinyane haholo, kahoo o ka ho thabela leha o na le nako e nyane ea ho ikoetlisa.
• Lenaneo le reriloeng le loketse bobeli ba bona simololangle moithuti ea nang le boiphihlelo.
• Boikoetliso bona bo tla hohela bo-mme ba banyane ba sa khoneng ho itlama ho feta metsotso e 20 ka nako.
• U sebelisa boitlhakiso bo reriloeng u tla sebetsana le mathata a mantlha maotong, matsoho, mpa le maraong.
• Boikoetliso bohle bo ipapisitse le Pilates. Ka lehlakoreng le leng li hlakile ebile lia fumaneha, ka lehlakoreng le leng li sebetsa haholo.
• Bakeng sa lithuto, uena e ke ke ea hloka lisebelisoa tse ling! Ntle le video e le 'ngoe moo Casey a sebelisang lebanta le rekereng.
• O ka pheta boikoetliso bo tšoanang molelong oa 2-3, kapa o kopanya tse 'maloa haeba o batla ho nka metsotso e 30-60.
• Boikoetliso bo reriloeng bo tla thusa ho nts'etsapele mesifa hantle ho thibela bohloko ba morao.

10 e khuts'oane ea Kakaretso ea 'mele e tsoang ho Blogilates

1. Ho ikoetlisa ka 'mele bakeng sa ba qalang (metsotso e 15)

Koetliso ena e kenyelletsa boitlhakiso ba mantlha ba Pilates: "lekholo", ho phahamisa maoto le boralitaba, borokho ba gluteal, Superman. Lenaneo le phethahetse bakeng sa ba qalang hammoho le ba tloaelaneng feela le Casey Ho ea ka tlelaseng.

2.Slim 'n Sculpt: Qalo ea POP Pilates (metsotso e 10)

Ena ke seteiso se seng sa boikoetliso ba Pilates bakeng sa ba qalang. Ka boikoetliso bona u tla utloa tsitsipano ka mpeng le marameng, empa likarolo tse ling tsa 'mele ntle le tlhokomelo ha li lule li le teng. U emetse "lekholo", borokho bo khanyang, lisekere tsa maoto le boikoetliso bo bonolo ba matsoho.

3. Kakaretso ea li-Pilates tsa 'mele: Pilato ea POP (metsotso e 10)

Karolong ea pele ea lenaneo lena, mokoetlisi o lokiselitse boikoetliso boemong ba lepolanka. Karolong ea bobeli ea boikoetliso u tla e etsa ka morao, ho kenyeletsoa ka mafolofolo mosebetsi oa mesifa le maoto a mpeng.

4.Bikini Workout Workout: Swimsuit Slimdown Series (metsotso e 8)

Motsotsoana o mokhutšoane oa metsotso e 8 bakeng sa libaka tse nang le mathata, tse kenyeletsang boikoetliso ba mokokotlo, boemong ba lebanta le maotong 'ohle a mane. Lenaneo le potlakile haholo, empa le sebetsa hantle.

5. Workout e ntle ea 'mele ea Pilates (metsotso e 10)

Boikoetliso bona bo etsoa ka theipi e rekereng e ka rekoang lebenkeleng lefe kapa lefe la lipapali. Sebaka se rarahaneng se kenyelletsa boitlhakiso ba 'mele o kaholimo, ho tsoa mesebetsing ea maoto Casey a kenyelelitse lifti tsa maoto a mahlakoreng feela qetellong ea lenaneo.

6. Koetliso eohle ea 'mele: Pilato ea POP (metsotso e 12)

Ka halofo ea pele ea lenaneo u tla ikoetlisa maemong a marapo le ho sutumetsa-UPS. Ebe Casey o fana ka boikoetliso ba mpa, maoto le marao a mathang ka morao.

7. The Ultimate Hot Body Workout (metsotso e 15)

Boikoetliso bona bo tla thusa ho sebetsa mpa, mameno, matsoho le lirope tsa kahare. U emetse boikoetliso bo latelang: crunches, gluteal bridge, lisekere, hyperextension.

8.POP Pilates: Polao e Sehlōhō ea Muffintop (metsotso e 15)

Lenaneo lena le ikemiselitse haholo ho sebetsa mesifa ea oblique le lirope tsa kantle. U emetse ho khumama, ho sotha ka lehlakoreng la hae, ho phahamisa maoto le 'mele lehlakoreng. Boikoetliso bo rarahaneng bo boetse bo na le thuso bakeng sa ho betla letheka.

9.POP Pilates: Tloong 'me le Tšoanelehe (metsotso e 17)

Boikoetliso bona bo tla sebetsa hantle mesifa ea maraong le breeches tsa sebaka seo. Taba ea mantlha, o tla ikoetlisa ka bareng ea boemo, ebe o ikoetlisa ka lehlakore (maoto a phahamisa le ho mena) mme qetellong o rarahane ka mpeng.

10. Tsela eo re Buisanang le Eona Pilates Pilates (metsotso e 10)

Ketsahalong ena u tla fumana mapolanka a fapaneng le boikoetliso ba melaoana e tla u qobella ho sebetsa 'mele kaofela, empa haholoholo mesifa le marao.

Bonus POP Pilates le Tony Horton (metsotso e 8)

Mme joalo ka bonase re u fa lenaneo le tsoang ho Casey Ho, e kopaneng hammoho ke Tony Horton, moqapi ea tummeng oa moaho oa lehae oa P90x! Ho ikoetlisa hantle ho ipapisitse le Pilates bakeng sa mesifa le maraong.

Sheba hape:

• Boikoetliso bo tlase ba li-cardio ba 14 bo tsoang FitnessBlender bakeng sa ba qalang ntle le ho tlola
• Boikoetliso bo tlase bo tlase ba 10 ba maoto a tsoang ho Blogilates
• Workout HASfit: bakeng sa batho ba tsofetseng ba nang le likotsi le bohloko likarolong tse fapaneng tsa 'mele

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