Fumana Great Pilates Warmup Le 5 Li-Exercise Tse Bonolo

Bohareng le ho lumellana pele o ikoetlisa

Ho lemoha boleng ba ho ba teng ha hao 'meleng oa hau ke karolo ea bohlokoa ea Pilates ho itokisetsa ho itokiselletsa mosebetsi . Mesebetsi ena e mehlano e bonolo e haha holim'a Pilates ea bohlokoa . Li tla u thusa ho lumellana le ho ikemisa ha u ntse u ea mosebetsing o thata haholoanyane. Pilates ke mokhoa oa ho koetlisa 'mele le kelello ho sebetsa hammoho ho theha boiphihlelo bo sebetsang, bo kopantsoeng, bo tsamaeang-bobeli boemong ba ho sebetsa hantle le ha u ntse u tsamaea bophelo ba letsatsi le leng le le leng.

Ho hatisa molaetsa

Ho ngolisa melaetsa e ka 'na ea e-ba eona e sebelisoang haholo ka ho fetisisa ea Pilates e teng, leha ho le joalo hape e ka ba e' ngoe ea tse tebileng ka ho fetisisa. Ho hatisa molaetsa ho phomola ka ho tebileng mme ho hohella. Ho monate ho fokotsa khatello ea kelello, 'me e le tsela ea ho ipeha pele u qala mokhoa oa ho ikoetlisa.

1. Thetsa ka morao ka matsoho a hao ka mahlakoreng a hao, mangole a kobehile 'me maoto a robala fatše sebakeng se se nang lehlakoreng sa mokokotlo .
2. Ho khutsa ka makhetlo a mahetla mahetleng, mohlahare, molaleng, moqotong oa likhopo, mesifa ea mpa, mokokotlo, letheka le maoto. Phefumoloha haholo ha u ntse u phutholoha.
3. Sheba sefahleho sa hao sa mokokotlo 'me u theohele marapeng, u se ke ua hatisa ka mokhoa o ts'oanang khahlanong le sefahleho sa oona.
4. Etsa bonyane bonyane phefumoloho tse tharo ho ea ho tse hlano.

Ntoa e Finyelle 'me e Utloe

Ho sa tsotellehe hore na o etsa seaparo sa Pilates kapa sehlahisoa sa thepa , o tla sebetsa ho boloka sebaka sa mahetla a tsitsitse hohle. Matsoho a fihlang le ho hula boikoetliso ke a babatsehang ho u thusa hore u thehe matsoho le mahetleng.

1. E eme, tlisa matsoho a hao ho fihlela a lekana le fatše 'me a otlolohile ho tloha mahetleng a hao, a boloka mahetla a hao fatše.

2. Inhale 'me u fihle matsoho a hau ka lisenthimithara tse' maloa, u bule maqhubu a mahetleng.

3. Exhale 'me u khutlisetse mahetleng a hao sebakeng se sa jeleng paate. Matsoho a hau a ntse a atolosoa.

4. Phunya le ho hula matsoho le mahetla hammoho.

5. Exhale 'me u khutlisetse mahetleng a hao ho se nke lehlakore.

6. Pheta ketsahalo ena ka makhetlo a mararo ho isa ho a mahlano.

Curl ea sefate

Li-curl tse nang le sefubelu li atisa ho sebelisoa lihlopheng tsa Pilates tse nang le mocheso o mofuthu bakeng sa mesifa ea mokokotlo le ea mpa . O ka boela oa sebelisa curl pelvic ho hlahloba boemo ba hau. Tsepamisa maikutlo tabeng ea ho lemoha moeli oa bohareng le ho leka-lekana lipakeng tse peli tsa 'mele.

1. Qala ho phefumoloha ho ikhethang
2. Exhale. Etsa mesifa ea mpa ebe u hula konopo ea mpa ho ea mokokoting oa hao. Lumella hore ketso eo e tsoele pele e le hore abs e kene mokokotlo o ka tlase mofeteng.
3. Inhale. Tšoaea ka maotong a hao mme u qale ho roala mohatla oa hau holimo. Sequentially phahamisa letheka, tlase mokokotlo le bohareng ba mokokotlo, u boloke maoto a hao a tšoana. U tla robala ka mola o otlolohileng ho tloha lethekeng ho ea mahetleng a hao.
4. Exhale. Etsa mokokotlo oa hau mokokotlo ho theosa le fatše ho tloha ka morao holimo, vertebrae ka vertebrae, ho fihlela mokokotlo o tlase o theohela fatše.
5. Inhale. Ho lokolloa mokokotlong oa lehlakore.
6. Pheta makhetlo a mararo ho isa ho a mahlano.

Swan Prep

Ha u etsa li- swan prep e le ntoa, u tla qala haholo. Ke feela ho etsa hore mokokotlo o loketse ho etsa mekhoa ea ho ikoetlisa ka morao (ho khutlela morao), ho fumana abs ho tšehetsa tšehetso le ho hokahanya le phefumoloho.

1. Thetsa sefahlehong sefahlehong.
2. Boloka matsoho a hau haufi le 'mele oa hau ha u ntse u khumamela likhapha tsa hao ho tlisa matsoho ka tlas'a mahetleng.
3. Etsa mesifa ea hao ea mpeng , u phahamise konopo ea mpa hole le mathe.
4. Inhale. Fokotsa mokokotlo oa hao ka ho hatisa li-forearms le matsoho kahare.
5. Exhale: Etsa hore abs ea hao e phahame ha u lokolla le ho lelefatsa mokokotlo oa mokokotlo oa hao, o khutlisetsa molumo oa hau ho mat sequentially.
6. Pheta makhetlo a mararo ho isa ho a mahlano.

Ho roala ka lerako

Lerako le theoha fatše mme le susumetsa mokokotlo, mme o fumana hore abs ea futhumetse. Ke boikoetliso bo babatsehang boo u ka bo sebelisang e le phetoho ho tloha fatše ho ema kapa ho ema fatše. Mona re sebelisa lerako ho thusa ho theha boemo bo nepahetseng . U ka sebelisa boikoetliso bona ka mokhoa o potlakileng ka lapeng kapa ka ofising.

1. Emela sebaka se lelelele khahlanong le lerako 'me u tsamaee feela ka lisenthimithara tse 6 ho isa ho tse 10 ho tloha leboteng.
2. Hula litho tsa mpa .
3. Phahamisa matsoho ka ho toba holim'a hlooho ea hau.
4. Nod hlooho ea hao 'me u qale butle-butle mokokotlo oa hau le mokokotlo le hole le lerako. Etsa hore u se ke ua ea sekolong.
5. Felisa ho fihlela moo o ka tsamaeang ntle le ho tlohela letheka hore le tlohe leboteng.
6. Qala ho khutlela lerakong ka ho qala moqolo oa hau ka tlaase ea abs le ho tsoela pele ho vertebra ka vertebra.
7. Khutlela sebakeng sa hau sa pele.

Qala Mosebetsi oa hau oa ho ikoetlisa

Hona joale kaha u futhumetse, u ka qala ho ikoetlisa . Ha u ntse u etsa joalo, u tla bona hore mekhoa e mengata ea Pilates e haha holim'a seo u sa tsoa se etsa.