Tse ka Hare
Maqepheng a sebaka sa rona sa marang-rang re se re buile ka katleho ea mokhoa oa Pilates oa ho theola boima ba 'mele le ho ntlafatsa boleng ba' mele.
Sehloohong sena re u fa likhetho tsa boitlhakiso tse tsoang ho Pilates bakeng sa libaka tsa mathata, tse tla u thusa ho matlafatsa mesifa, ho tiisa mpa, ho ntlafatsa sebōpeho sa likoti le maoto.
Pilates: katleho, melemo le likarolo
Pilates: likarolo
Ho ikoetliseng ho tsoa ho Pilates haholo-holo ela hloko ba sa khoneng ho etsa meroalo e meholo ka lebaka la mathata a manonyeletso le methapo ea mali. Pilates ea kamehla e thusa ho felisa mathata a mokokotlo, ho matlafatsa mokokotlo, ho ntlafatsa maemo le ho matlafatsa corset ea mesifa.
Melemo ea Pilates:
- Ho matlafatsa mesifa le tsamaiso ea masapo
- Ho ntlafatsa boleng ba mmele
- Ho felisa bohloko ba mokokotlo le mokokotlo o tlase
- Ho felisa bohloko ba manonyeletso
- Thibelo ea likotsi tsa mesifa le mesifa
- Sebopeho sa boemo bo botle
- Ntlafatso ea maemo le tsamaiso e kopanetsoeng
- Khokahano e ntlafalitsoeng
- Ho felisa matšoenyeho, ho hlobaela le khatello ea maikutlo
- Nts'etsopele ea mahloriso
- Pilates e ka sebetsana le e 'ngoe le e' ngoe
Re u fa li-Pilates tse 60 tsa ho ikoetlisa bakeng sa libaka tse nang le mathata, tse tla u thusa ho sebetsa mesifa ea mpa, mokokotlo, lirope le maraong. Boikoetliso bohle bo arotsoe ka lihlopha tse peli tse kholo: bakeng sa ba qalang le ba tsoetseng pele haholo. Pokellong ena ea litlhahiso tsohle tsa mantlha tsa Pilates, hammoho le liphetoho tse tsebahalang haholo le tse sebetsang. Sephutheloana sena se tla u thusa ho sebetsa ka nepo le ka nepo lihlopheng tsohle tsa mesifa.
Bakeng sa ba qalang le ba tsoetseng pele, re arotse boikoetliso ba Pilates ka lihlopha tse tharo:
- Ho ikoetlisa bakeng sa mpa, mokokotlo le sistimi ea mesifa
- Ho ikoetlisa bakeng sa lirope le likoti
- Boikoetliso bakeng sa mmele o kaholimo
Joalo ka ha u tseba, karohano e lipehelo haholo. Mohlala, boikoetliso bo bongata ba mpa le mokokotlo bo sebelisa mesifa ea maoto le marao. Kapa ho ikoetlisa haholo bakeng sa mmele o kaholimo, ha e ame feela mesifa ea matsoho le mahetla, empa mpa, mameno le maoto.
Hobane boikoetliso bo bongata, 'me u li tšoare ka hlooho kamora ho bala ha ho khonehe, re khothaletsa hore o kenye sengoloa sena ho li-bookmark tsa hau (ho eketsa ho li-bookmark tobetsa CTRL + D)ho khutlela likhethong tsa boikoetliso ho tsoa ho Pilates ka motsotso o nepahetseng.
Likarolo tsa boikoetliso ba Pilates:
- Boikoetliso ba Pilates bo leka ho otlolla mokokotlo oa hau, otlolla mahetla a hao le ho a hula morao. Boloka 'mele o lekana ebile o kopane, ha oa lokela ho phutholoha.
- Boemong bareng ha e kobehe, se ke oa oela fatše 'me u se ke ua phahamisa noka. 'Mele o lokela ho theha mola o le mong o otlolohileng.
- Ha u ikoetlisa ho tsoa ho Pilates ka morao mokokotlo o ka tlase ha oa lokela ho theoha fatše 'me o khumame ka morao o leka ho mo hlaba fatše. Hula mpa ka mokokotlong oa hau u se ke oa e phutholla.
- Nakong ea lithuto ha rea ka ra ithusa ka molala, re ne re sebetsa feela mesifa ea mantlha. Hlooho e otlolla ka morao le ka hodimo.
- Boikoetliso ba Pilates bo etsoa ka boleng, eseng bongata le lebelo. Pheta boikoetliso bo bong le bo bong ho feta makhetlo a 15-20, empa e etse butle butle le ka mohopolo.
- Ha u etsa Pilates o tlameha ho tsepamisa mohopolo ho mesifa le mosebetsi oa tsona. Qalong, u se ke ua etsa Pilates nako e telele ho feta metsotso e 20, ka hona, tlhokomelo ea hau ha e fele, joalo ka ha ho etsahala nakong ea boikoetliso bo bolelele.
- Ha ho kgothaletswe ho etsa Pilates ka ho mpefala ho matla ha maloetse a tsamaiso ea mesifa.
Mesebetsi e 30 ea Pilates bakeng sa ba qalang
Boikoetliso bo tsoang Pilates bakeng sa mpa le mokokotlo
1. Lekholo
2. Ho sotha
3. Li-crunche tse khutlang
4. Katoloso ea maoto
5. Maoto a tlase
6. Ho sotha lehlakoreng
7. 'Mele oa sotha
8. Ho hula leoto le le leng
9. Ho hula leoto la hao le otlolohileng
10. 'Mele oa sotha
11. Tšoara serethe
12. Ho sotha ho kopile
13. Ho phahama ha matsoho le maoto ka maoto a mane
14. Boitšoaro bo feteletseng
15. Ho phahama ha mokokotlo ka matsoho a ho ikatisa
16. Ho sesa
Boikoetliso ba Pilates bakeng sa maoto le marako
1. Borokho bo khanyang
2. Ho phahama ha maoto ka borokhong bo benyang
3. Leoto le phahamisa ka maoto a mane
4. Ho phahama ha taemane ea maoto
Kapa mona mefuta e fapaneng:
5. Leoto le phahamisa ka lehlakore
Kapa mona mefuta e fapaneng:
6. Leoto le phahamisetsa serope se ka hare
7. Phahamisa maoto ka mangole
Boikoetliso bo tsoang ho Pilates bakeng sa mmele o kaholimo:
1. Banta
2. Leoto le phahamisa ka lepolanka
3. Mosali
4. E retelehela ka lehlakoreng lehlakoreng
5. Reverse lepolanka
6. Push-UPS ka mangole + Instep leoto
Mesebetsi e 30 ea Pilates ho ea pele
Boikoetliso bo tsoang Pilates bakeng sa mpa le mokokotlo
1. "Makholo" ka maoto a otlolohileng
2. Ho phahamisa maoto a mabeli
3. Ho hula habeli leoto le otlolohileng
4. Ho sotha ka botlalo
5. Ho phahamisa 'mele
6. Li-roll ka morao
7. Sekepe
8. Torso e sotheha boemong ba sekepe
9. Baesekele
10. Sekere
11. Ho potoloha ha maoto
12. Lehlakore la boipelaetso
13. Ho phahama ha maoto a sefapano
14. Monna-moholo
15. Ho sesa ho tsoetseng pele
Boikoetliso ba Pilates bakeng sa maoto le marako
1. Borokho bo khanyang leotong le le leng
2. Borokho bo khanyang bo nang le ho potoloha ha leoto
3. Borokho ba menoana ea maoto
4. Ho potoloha ha leoto maotong ohle a mane
5. Ho raha ka lehlakore
6. Ho koala maoto ka lehlakore
7. Metsamao e chitja ea leoto ka mokokotlong
8. Etsa lifti tsa maoto li paqame ka mpeng
9. Phahamisa maoto bakeng sa glutes ka lehlakore
Boikoetliso bo tsoang ho Pilates bakeng sa mmele o holimo
1. Classic sutumelletsa-baholo
2. Ntja e eang tlase + e sutumelletsa-UPS
3. Tšoara lengole ho ea setsoeng ka lepolanka
4. Leoto le phahamisa ka lehlakoreng le leng
5. Sotha ho lehlakoreng lehlakoreng
6. Torso e sotha lehlakoreng le leng
7. Ho hula maoto a phahamisa ka lepolanka
Ke leboha liteishene tsa youtube tsa gifs: Ngoanana oa Live Fit, Kathryn Morgan, FitnessType, Linda Wooldridge.
Morero oa ho ikoetlisa bakeng sa Pilates bakeng sa ba qalang
Ke qala feela ho etsa Pilates? Ebe rea u fa merero ea lithuto tse lokiselitsoeng hantle ka seteishene sa mantlha sa boikoetliso bo bonolo ba Pilates. Haeba boikoetliso bofe kapa bofe boo u ke keng ua bo fumana kapa bo baka ho se utloise bohloko, bo tlōle kapa u fetole khetho e bonolo.
- makholo-kholo: Makhetlo a 30
- Ho sotha: Makhetlo a 15
- Leoto le ka tlase: Makhetlo a 15 leotong ka leng
- Ho hula leoto le le leng: Makhetlo a 10 leotong ka leng
- Ho phahama ha mokokotlo ka matsoho a ho ikatisa: Makhetlo a 10
- Swimming: Makhetlo a 10 ka lehlakoreng ka leng
- Phahamisa matsoho le maoto ka maoto a mane: Makhetlo a 10 ka lehlakoreng ka leng
- Borokho bo khanyang: Makhetlo a 15
- Leoto le phahamisa ka maoto a mane: Makhetlo a 15 leotong ka leng
- Ho phahama ha taemane ea maoto: Makhetlo a 15 leotong ka leng
- Leoto le phahamisa ka lehlakore: Makhetlo a 10 leotong ka leng
- Leoto le phahamisa serope se ka hare: Makhetlo a 10 leotong ka leng
- Plank: Metsotsoana ea 30
- Mermaid: Makhetlo a 10 ka lehlakoreng ka leng
- Pheta lepolanka: Reps 10 leoto ka leng
Ka karolelano, boikoetliso bona bo tla u nka metsotso e ka bang 20. Boikoetliso bo ka fapanyetsana, empa khetho ena e emetse tokisetso e tloaelehileng ea boitlhakiso ho Pilates.
Ka sebele ho khothalletsoa ho bala:
- Boikoetliso bo holimo ba 25 ba marikhoe le maoto a se na li-squats, mapheo le ho tlola
- Boikoetliso bo holimo ba 50 bakeng sa mesifa ea mpeng: theola boima ba 'mele le ho tiisa mochini
- Boikoetliso bo holimo ba 20 ho ntlafatsa maemo le ho otlolla mokokotlo
Bakeng sa ho theola boima ba 'mele, boithapollo bo tlase ba Belly