Sehlopha sena sa mekhoa ea Pilates e etselitsoe ho u fa tloaelo ea lapeng le ho u thusa hore u tsebe mokhoa oa ho ikoetlisa ka Pilates, ho sa tsotellehe hore na u mocha kapa u na le phihlelo. Litlhahiso tsena li hlahisa matla a mantlha, botsitso, le ho feto-fetoha ha Pilates e tummeng.
Sepheo sa mesifa bakeng sa boikoetliso bo bong le bo bong se tsejoa e le hore u ka kenyeletsa kemiso ea hau. Ke kopa o hopotse hore liketso tsohle tsa Pilates li kopanya mesifa e ka hare ea mpa. Ikemisetse ho khetha leha e le efe lethathamong la ho ikoetlisa. Ho na le lintlha tse fetotsoeng ka litaelo tse feletseng bakeng sa boikoetliso bo bong le bo bong.
Li-Pilates li Hlompha ka ho Fetisisa
Boikoetliso bo futhumetseng bo bohlokoa haholo ho ruta metheo ea mokhatlo oa Pilates. Ba boetse ba lokisetsa 'mele hore ba phethe mesebetsi e thata haholoanyane hamorao. Esita le haeba u tlohela ho tsamaea ha nako e tlang, khetha bonyane mofuthu oa bobeli kapa ba bararo ho qala hore Pilates e be le kemiso eo ue etsang. Tšoara 'me u qale.
1 - Ab Scoop
Koetlisa: Sefuba Lift / Ab Scoop .
Sebaka se Lebelloang: Makhachane-haholo-holo pakete ea tšeletseng kapa Rectus Abdominis.
Sena ha se phallo. Litho tsa mpa li lokela ho huloa ka tlaase ho ea holimo ha u li sebelisa ho laola butle, butle-butle le ho theola. Ho nepahala ka mofuta ona oa lipapali ke e 'ngoe ea liphiri tsa Pilates.
2 - Tse makholo
Boitlhakiso: Ba makholo
Sebaka se Lebelloang: Bokhachane, Phefumoloho
Litho tsa hao tsa mpa li tla huloa ka matla, kahoo o tla tlameha ho sebelisa matla a hau a matšoafo ka ho phefumoloha ka likhopo tsa hau tse ka morao le ka tlaase. Sebelisa abs ea hao ho itšoara-u se ke ua lumella molaetsa oa hao le mahetleng hore u etse mosebetsi oohle.
3 - The Roll Up
Koetliso: Ho Etsa
Sebaka se Lebelloang: Bokhachane
Sebelisa mpa ea hao ea mpa ho theola le ho theoha ka taolo. U se ke ua itšetleha ka ho phahama kapa ho tlohela maoto a hao hore a phahame mathe. Pilates e mabapi le taolo, 'me ke hona moo u hahang taolo eo.
4 - Leoto le leng la leoto
Koetliso: Leoto le leng la Leoto .
Sebaka se ka Khethollang: Mafupa, Maqeba, Hip Flexors
Litho tsa mpa li boloka pelvis e tsitsitse ha leoto le tsamaea. Ha ho rocking le rolling! Etsa bonnete ba hore u sebelisa marulelo a hao a feletseng ntle le ho lahleheloa ke taolo.
5 - Rolling Like Ball
Boikoetliso: Rolling Like Ball
Sebaka se ka Sepheo: Likamore, Matsoallo a Mokokotlo
Lula u le mothating oa ho ikoetlisa. Qalisa moqolo ka abs mme eseng ka ho oa morao kapa ho sebelisa matla.
6 - Tekanyo ea leano ea leano
Boitlhakiso: Tšebeliso ea Leano la Lula
Sebaka se Ncha : Likamore, Hamstring Mobility
Sebelisa mpa ea hao ea mpa le mesifa ea morao ho laola phomolo. Leka ho sebetsa le matsoho le maoto a nepahetseng. Haeba e sa sebetse qalong, tsoela pele u itloaetsa. U tla fihla moo!
7 - The Side Kick Series
Boikoetliso: Litsela tsa Kick Side
Sebaka se Lebelloang: Meriana ea malapa, mesifa eohle ea likhama-haholo-holo khola ea ka hare
Sebelisa torso hammoho le maoto. Likhopo li lokela ho lula li tšehetsoa ho phunyeletsoa. U se ke ua ba tlohella hore ba tebe mathe.
8 - Front Support / Plank
Koetliso: Pele Tšehetso / Plank
Sebaka se Lebelloang: Lintho Tse Ncha Tse Ncha, Maroana, Mahetleng, Lihlomo
Lula ka lehlakoreng le le leng ho tloha lirethe tsa hau ho ea litsebeng tsa hau. Le hoja ho tsepamisitsoe maikutlo ho itseng 'meleng o ka holimo, haeba u kopanya maoto le ho nahana ho penya marang-rang hammoho, ho tla ba bonolo ho ikoetlisa.
9 - Bonang
Koetlisa: Bona
Sebaka se Rarolang : Lifaele, Lehare la ka hare, Litokelo, Ho khutlela morao
Etsa hore letheka la hao le thekesele le boemo ha u ntse u sotha lehlakore. Sebelisa khanyetso ha u ntse u atamela e le hore u fihlele morao ka nako e le 'ngoe.
10 - Mermaid
Boitlhakiso: Mermaid
Sebaka se sepheo: Lehlakoreng le le leng
Hlakola 'mele oa hao ka thōko ha u otlolla, joalokaha eka o pakeng tsa lipampiri tse peli tsa khalase. Lula letheka lehlakoreng la hao le otlolohileng.
11 - Swan Prep
Boitlhakiso: Ntoa ea Prepa
Sebaka sa Tšebeliso : Li- extensors tsa morao, li otlolohile ka mpeng
Swan e fana ka setšoantšo se tsotehang ho feta mekhoa e mengata ea pele ea flexion eo re e etsang Pilates. Ena ke tsamaiso ea letsatsi le letsatsi.
12 - Tloha ka lerako
Boitlhakiso: Khola
Sebaka sa Tlhahlobo: Bokhachane, Bocha le Hamstring li otlolla
Sebelisa boikoetliso bona e le phetoho ea ho etsa litloaelo tsa Pilates ho isa boemong bo botle bophelong ba hau ba letsatsi le letsatsi. Finyella ts'ebetsong ena ketsong ea hau ea letsatsi le letsatsi.