Re na lehlohonolo ho ba le ho ikoetlisa 'meleng le ho hanyetsa li- exercises tse rutoang ke Pilates morupeli ea tsebahalang le ea bitsoang Lisa Hubbard. Mona, Lisa o behile lipapali tsa boitlhahlobo tse lebisitsoeng matsohong - li-biceps le triceps, haholo-holo, sefubeng le mahetleng. Ha e le hantle, Pilates ea feshene ea 'nete, u tla ikutloa u ikoetlisa ka morao mme u se ke ua kopanela kaofela. u tla ikutloa u ikoetlisa ka tsela e khutšoanyane 'me u kopanele kaofela.
Tlhokomeliso: Ka kopo, hopola hore le hoja sehlopha se hanyetsang se u hanyetsa, u lokela ho hanyetsa sehlopha. Ho lokolloa ke ts'ebetso e laoloang, ho etsa hore ho latellana ho feletseng ho ts'ebetso e tsitsitseng. Ke sona senotlolo sa ho etsa mekhoa ea hau ea ho hanyetsa li-band e le hantle bakeng sa hau. Hape, sehlopha sa boikoetliso se ke ke sa lumelloa hore se u hule hantle. Mokokotlo oa hau ke nako e telele, molala oa hau ke ts'ebetso ea mokokotlo oa hau, 'me u kopanya fatše ka masapo a hao' me u hahamalla hlooho ea hlooho ea hau. Ka mohlala, likhopo tsa hau ha li tsoele pele hobane feela u sebelisa matsoho le mahetla. Le hoja ho tsepamisoa kelello ho holimo ho 'mele, o sa ntse o amana le motsoako oa hau' me boikoetliso ba sehlopha bo hanyetsang bo ama 'mele oohle oa hau. Thabela.
Phetoho ea ka ntle le Kopano ea Khanyetso
- Qala ho khumama kapa ho ema sebakeng se se nang lehlakore sa mokokotlo le maoto ka tsela e lekanang le bophara ba bophara .
- Tšoara lebotho ka lehlakoreng le leng le liatla tse ntseng li shebile holimo le likhahla tsa hao mahlakoreng a hau.
- Exhale ho potoloha ka ntle ho mahetleng, ho otlolla lebanta ho pota-pota le ho fihla mahlakoreng a hau ka mahlakoreng.
- Hlakola 'me u hanyetse sehlopha ha u khutlela sebakeng sa pele.
- Ho fanoe ka maikutlo a latelang: Iketsetsa lihlopha tse tharo tsa 10 -15 ho khutlela morao
Triceps Phehella Khatello ea Khanyetso
- Lula ka maoto a hao le atolohe hammoho 'me maoto a fetohe.
- Beha lebotho ho feta maoto a hao
- E boloka mokokotlo o otlolohile 'me u phunyeletse ka lehlakoreng le leng, matsoho ka lehlakoreng le leng la sehlopha se hanyetsang.
- Finyella matsoho a hau morao, o phahamisa likhahla holimo ka matsoho a otlolohileng.
- Lula likhahla tsa hao li phahame 'me u tsoele pele ho koala likhapha, u hane ho hula ha sehlopha.
- Exhale a atolose matsoho.
- Ho fanoe ka maikutlo a latelang: Iketsetsa lihlopha tse tharo tsa 10 -15 ho khutlela morao
Sekhahla sa Biceps le Sehlopha sa Khahlanong
- Lula ka maoto a hao le atolohe hammoho 'me maoto a fetohe.
- Beha lebotho la ho hanyetsa ka maoto a maoto le matsoho ka lehlakoreng le leng la sehlopha.
- Etsa sefahleho sa hau morao ka har'a mathe o tlisa matsoho a hao mahlakoreng a 90-mahlakoreng, mahlakoreng mahlakoreng a hau.
- Inhale a atolose matsoho a ts'oanang le mathe
- Exhale ho khutlela ho ea pele ho boemo ba bona.
- Ho fanoe ka maikutlo a latelang: Iketsetsa lihlopha tse tharo tsa 10 -15 ho khutlela morao
Tlhokomeliso: Boikoetliso bona ha bo mabapi le ho itšetleha ka sehlopha sa ho hanyetsa. Etsa hore 'mele oa hau o ka holimo o tšehetsoa ka abs. Mesebetsi ea pilates ea mathe e tla u thusa ho haha matla bakeng sa ho kenyelletsa sefuba , ho phahamisa le letoto la li-exercises tse 5 tsa ab .
Ho lata le sehlopha sa Restance
- Qala ho lula, maoto a lekana hammoho 'me maoto a fetoha.
- Beha lebotho ho ea maotong a maoto ka matsoho ka mahlakoreng a mabeli a sehlopha, lifate tsa palema li shebeletse ka hare.
- Ho eketsa matsoho le ho koala sefate sa hau sa mokokotlo pele. Exhale 'me u kopanele sebaka seo pakeng tsa mahetleng a hao ho thusa ho hula lilomo.
- Inhale ho ea pele.
- Ho fanoe ka maikutlo a latelang: Iketsetsa lihlopha tse tharo tsa 10 -15 ho khutlela morao
Liteboho tse kholo li ea ho Lisa Hubbard ka ho kenya letsoho maetong ana a mangata a ho hanyetsa 'mele. Lisa ke mothehi oa Rhythm Pilates 'me o entse li-DVD tse peli tsa Pilates: Pilate e potlakileng e nang le Exercise Band le Total Body Pilates e nang le Mini Ball . U ka 'na ua mo hlokomela e le mohlala oa Pilates DVD le libuka tsa Rael Isacowitz hammoho le Pilates Style Magazine.