Ho theha 'Mele oa ho ikoetlisa' Meleng o feletseng

Itokisa mesifa ea hao ka mekhoa ea Pilates ea boemong bo bohareng

Ho ikoetlisa ka 'mele ka ho feletseng le ho sebelisa mekhoa ea Pilates ke mokhoa o tloaelehileng o tsamaisoang ke bo-'m, butt, morao, letsoho, mahetleng, le maoto a ho etsa li-muscle le ho fa' mele sebaka se selelele, se shebile.

Ha o ntse o etsa mosebetsi ona o feletseng oa ho ikoetlisa, boloka melao ea Pilates ka kelellong. E lokela ho etsoa ka kutloisiso ea phallo e tšehetsoang ke phefumoloho. Kemiso ena e haha ​​ka thata. Batho ba qalang ba ka 'na ba khetha hore ba qalang ba behe .

1 - Sehlopha sa Litebelisoa se emeng

Ho etsa letoto la lihlooho tse latelang:

1. Ema le maoto a hau a tšoanang. Etsa botebo ba hao, lelefatse ka har'a methapo ea hau, u phomole mahetleng a hau. Hlahloba hore 'mele oa hau o motsu o molelele, o molelele.
2. Seka mangole e le hore mangole a hao a fete ka menoana ea hau. Ka mangole a koalehile, phahamisa lirethe. Ka li-heels tse phahamisitsoeng, hatella maoto a otlolohileng.
3. Lula u le molelele ha u ntse u theolela lirethele fatše. Etsa litlhapi tse tšeletseng.
4. Pheta-pheta se latelang: Ka mehato e otlolohileng, phahamisa serethe e le hore u lebaleng la maoto a hao (eseng holimo haholo). Lioli li phahamisa, li khumama. Likotopo li otlolohile, tobetsa lirethe fatše. Etsa holimo ho ema. Etsa litlhapi tse tšeletseng.
5. Pheta phetoho ka bobeli le maoto ka boemo ba Pilates .

2 - Roll Back Support

Ho etsa moqolo o tšehetsoeng :

1. Lula holim'a masapo a hao ka maoto a tšoanang, maoto a kobehile, maoto a robala fatše, 'me matsoho a ka holim'a ka morao.
2. Etsa mokotla oa hao oa pelvic le mesifa ea mpa e le hore 'mele o phahameng o tšehetsoe habonolo. Mahetla a theoha 'me molala o phutholohile.
3. Flex maoto a hau.
4. Hula litho tsa hao tsa mpa ka botebo ho qalisa moqolo. Lumella mokokotlo oa hau hore o arabe.
5. Boloka nako ea hau ha u ntse u tsamaea ka morao ha u ntse u ka tsamaea hantle. Matsoho a hau a ka u thusa hore u boloke mosebetsi oa hau.
6. Tlosa abs ea hau ka ho teba ho tlisa phetoho eohle ea 'mele oa hau.
7. Eketsa masapo a hao le hlooho ea hlooho ea hau ho tlala ho lula ka nako eohle. Etsa litlhapi tse tšeletseng.

3 - Litlhōrō tsa maeto a phetoho holima Mat

Ntle le mofetoleli oa Pilates, sena se fetoha boikoetliso bo matla ba mpa. Mokhoa oa ho etsa maoto a bo-raliphetoho ka marang :

1. Thetsa ka morao ka maoto ka tsela e tšoanang, mangole a kobehile, maoto fatše.
2. Matsoho ka hlooho ka mahetla fatše 'me a khanya ka bophara empa a se na sephara ho ea pele.
3. Tlosa 'mele oa hao o ka holimo ho ea fihla botlaaseng ba mahetleng a mahetla.
4. Tlisa maoto a hao ka bophara ba mahetla ka mahetla, maoto a fapane le Pilates V.
5. Tšoaea ka libolo tsa maoto a hao empa u boloke lipekere li phahame ho otlolla maoto ka lebelo la 45-degree.
6. Phunya ka mangole le letheka, u sebelisa abs ea hao ho khutlisa lirethe.
7. Etsa litlhapi tse hlano. Phomola 'me u phete.

4 - Borokho ba mahetla

Ho etsa borokho ba mahetla :

1. Thema ka morao, maoto ka tsela e tšoanang, mangole a kobehile, maoto fatše.
2. Tšoaea ho fihlela borokho bo le mokokotlo bo lula bo sa jele paate.
3. Eketsa leoto le le leng ho ea ka bophahamo.
4. Ema leoto leo ka letsoho le otlolohileng, le tlise fatše ka maoto. Etsa hore letheka le tsitsitse, 'me u sebelise mahetla a hao le likokotlo tsa matsoho a hau bakeng sa thuso.
5. Etsa borokho ka makhetlo a mararo ka leoto le leng le le leng. Phomola 'me u phete.

5 - Ho hoholo

Ho etsa clam e phahameng :

1. Thetsa ka lehlakoreng la hao ka letheka le mahetleng ka molomo o otlolohileng. Etsa letheka le mahetleng ka ho toba ka holimo.
2. Beha letsoho la hau ka holimo fatše ka pel'a sefubeng sa hau.
3. Seka mangole a hao e le hore mahlahahlaha a hao a bulehe haholo ho feta maemo a 90-degree.
4. Khutsa hlooho ea hau letsohong la hao le phahameng.
5. Lula u khumama ka mangole ha u phahamisa maoto, hammoho, hole le mathe.
6. Likarolo tsa ka hare tsa maoto a hao li lula hammoho ha u ntse u potoloha lengole le ka holimo.
7. Lula maotong a hau empa u tlise lengole le ka holimo ho tla kopanya lengole le ka tlaase.
8. Pheta se bulehileng le se koalehileng ka ho hanyetsa makhetlo a tšeletseng. Phomolo. Pheta hape. Fetola mahlakoreng (kapa etsa boikoetliso bo latelang, joale fetola mahlakoreng).

6 - Thiba ea ka hare e phahamisa

Ho etsa sekhahla sa ka hare :

1. Thetsa ka lehlakoreng la hao ka lehlakoreng le le leng. Tsamaea maoto a hao ka lisenthimithara tse seng kae pele ho uena e le hore u tšoane le banana.
2. Phahamisa likhopo tsa hao 'me u phahamise hlooho ea hao letsohong la hau. Etsa bonnete ba hore u boloka mokokotlo le molala oa hau ka tsela e nepahetseng.
3. Tlisa leoto la leoto la hao le ka holimo hore u phomole ka pel'a serope sa hau.
4. Tšoara letsoho la hao ka holimo ka mor'a namane 'me u utloisise ka ntle ho sefahleho sa hao.
5. Ho boloka leoto le ka tlaase leoto, le fihle nako e telele hoo le tsohang fatše. Sebelisa thipa ea ka hare .
6. Boloka boemo boo ba bolelele ha u ntse u theola leoto.
7. Etsa lifofane tse hlano ho isa ho tse robeli ka lehlakoreng le leng.

7 - Dolphin Arm Plank

Ho etsa lepolanka la letsoho la dolphin :

1. Qala matsohong le mangole. Ebe u tsamaisa lilomo tsa hau fatše ka tlase tlas'a mahetla.
2. Likhomo tsa hau li ka fetela fatše ka ho toba ka pel'a hao ka matsoho a hao, kapa matsoho a hau a ka kenngoa ka menoana. Etsa bonnete ba hore mahetleng a hao a khutlela morao, mme sefuba sa hao se bulehile.
3. Boloka mesifa ea hao ea mpa e hulotsoe ho ea tšehetsa mokhatlo oo ha u ntse u khutlela sebakeng sa plank . Maoto a hau a le hammoho. Bolelele ba 'mele oa hau bo tšehetsa ts'ebetso ena-ha e tsepamise maikutlo feela' meleng o ka holimo.
4. Etsa bonnete ba hore o otlolohile.
5. Boloka metsotsoana e 15. Pheta hape.

8 - Ho sesa

Ho etsa boikoetliso ba Pilates :

1. Thetsa ka mpeng le maoto a hao ka ho toba.
2. Ho etsa hore mahetla a hao a se ke a tloha litsebeng tsa hau, otlolla letsoho.
3. Tlosa abs ea hau e le hore u khone ho phahamisa konopo ea mpa fatše.
4. Ha u fihla ho tloha bohareng, atolosa matsoho le maoto a hao ho fihlela joale ka litsela tse fapaneng tseo ka tlhaho li hlahang fatše. Ka nako e ts'oanang, fumana bolelele bo boholo mokokotlong oa hao oo hlooho ea hau e nyolohang holim'a mathe. Lula sefahleho sa hau ho thepa; u se ke ua theola molala oa hau.
5. Letsoho le letona le letona / leoto le letšehali, joale leoto le letšehali le le letšehali le le letšehali, le li phunyeletse le ho theoha ka likhahla tse nyane.
6. Phefumoloha ka likhahla tse hlano 'me u fihlele,' me u tsoele ho tse hlano.
7. Etsa liketsahalo tse hlano.
8. Khetho: kopa phomolo ea motsoali .

U se u qetile ho ikoetlisa 'meleng o feletseng. Tsoela pele.

9 - Lejoe la Leoto la Leoto

Ho etsa leoto le hula ka pele :

1. Nka sebaka sa lepolanka matsoho a hao ka tlase tlas'a mahetla le maoto a hao a atolositsoeng ka lirethe hammoho.
2. Ho ikoetlisa le 'mele ka tsela e otlolohileng, boloka mahetla le mapheo a tsitsitseng ha u phahamisa leoto le le leng ka lehlakoreng le leng.
3. Fokotsa leoto ka taolo.
4. Pheta ka makhetlo a mahlano. Fetola mahlakoreng.

10 - Tlhaloso ea sepakapaka

Ho etsa sefate sa mokokotlo :

1. Lula halelele holim'a masapo a hau. Finyella hlooho ea hlooho ea hau ho ea leholimong empa u lumelle mahetla a hao hore a lule a phutholohile
2. Eketsa maoto ka mahetla ka bophara, maoto a fetoha.
3. Hlakola 'me u atolose matsoho ka pel'a hao, bophahamo ba mahetla.
4. Exhale ha u ntse u lelefatsa mokokotlo oa mokokotlo ho potoloha pele. U ea bakeng sa C-curve e tebileng.
5. Lumella ho lokolloa ho tebileng lethekeng ha u ntse u boloka mahetla fatše 'me u fihle menoana ea hao ho menoana ea hau.
6. Hlakola le ho finyella hanyenyane ha u ntse u thabela botlalo ba ho otloloha ha hao.
7. Exhale 'me u qale ho khutlela ha hao ka ho sebelisa litho tsa mpa e tlase ho tlisa likhalo tse otlolohileng. Tsoela ka har'a mokokotlo ho ea lutse.
8. Etsa litlhapi tse tharo.

11 - Sefahleho sa Spine

Ho etsa sekhahla sa mokokotlo :

1. Lula halelele holim'a masapo a hau.
2. Hula litho tsa mpa le ho lelefatsa mokokotlo oa mokokotlo e le hore 'mele oa hau o ka holimo o tšehetsoe hantle.
3. Flex maoto a hao mme u fihlele lirethe tsa hau.
4. Eketsa matsoho ka ho toba mahlakoreng, u li boloke le mahetleng.
5. Ka exhale e likarolo tse peli, emela sebaka se lelelele ha nako ea hao e le motsoako oa hao 'me u hloele kahare ea hau. Boloka pelvis ea hau e tsitsitse.
6. Tsamaiso ena ke karolo ea likarolo tse peli moo u tsoelang pele ho kheloha halofo, 'me ho hlahisa tse ling ho feta moo u ka khonang.
7. Sebelisa inhale ea hau ho khutlela bohareng. E-ea ka lehlakoreng le leng.
8. Etsa lihlooho tse tharo.

12 - Li-coorkscrew

Ho etsa sefate sa linotši :

1. Thetsa ka morao ka mahetla hole le litsebe tsa hao le matsoho mahlakoreng a hao, lifate.
2. Eketsa maoto a hao holimo. Li boloke hammoho, ho kopa mokokotlo oa 'mele.
3. Inhale: Ho boloka mpa ea hao e kenngoa, sebelisa matla a mpa ho nka maoto a hao ka lehlakore. Maoto a lula hammoho.
4. 'Meleng oa hau o tla lula o khutsitse mme o tsitsitse. E thusa ho thibela butle-butle makhapetla a matsoho holim'a mathe.
5. Maoto a pota-pota mme a feta ka har'a setsi se tlaase. U se ke ua nka maoto a hao a le tlaase hoo mokokotlo oa hao o ka tlaase o tsoa kahare.
6. Ha maoto a hao a qala ho fallela karolong e 'ngoe ea hau ea hau, sebelisa exhale ea hau ho ba tlisa hohle.
7. Etsa li-arcs tse tharo ka tatellano ka 'ngoe.

13 - Teaser

Ho etsa teaser :

1. Thetsa ka morao ka maoto a otlolohileng, matsoho a holimo - mahetleng le likhopo. Inhale.
2. Exhale: Tlisetsa matsoho a hao pele, ha u ntse u phunyeletsa 'mele oa hau holimo mme u tlise maoto a hau ka nako e le' ngoe. Etsa sefuba se tebileng. Ena ke nakoana e matla moo u tlamehang ho e ea teng. Sebelisa phefumoloho ea hao, eseng ea nakoana.
3. Inhale: E leka-lekaneng 'me u fihle ka menoana ea hau.
4. Exhale: Rula fatše. Ha u ntse u roala mokokotlo o ka holimo, matsoho a tla khutlela holimo 'me maoto a theohe fatše.
5. Etsa litlhapi tse tharo ho isa ho tse hlano.

14 - Lehlakoreng le otloloha

Ho etsa lehlakoreng le le leng :

1. Lula ka mahlakoreng a maoto a hao a phuthetsoe ka lehlakore. Beha leoto la hao le ka holimo fatše ka pel'a e mong, serethe le menoana.
2. Beha letsoho la hao le tšehetso holim'a lesela le lekaneng le letheka la hao ka lisenthimithara tse seng kae ho feta lehetleng la hao.
3. Inhale: Tlanya ka letsoho le tšehetsang le ho otlolla maoto a hao ho phahamisa pelvis ea hao ho tloha mathe.
4. Mahetla a hau a le ka holim'a e 'ngoe, joalo ka letheka la hau.
5. Boloka 'mele oa hao ka mola o lelelele o phahamisitsoeng ebe o senya letsoho la hao le ka holimo ho ea holimo.
6. Atamela ka ho eketsehileng ka ho fihla ka lehlakoreng le kahare le 'mele oa hao o ka holimo.
7. Khutlela lepeng lehlakoreng. Khutlela sebakeng sa pele.
8. Etsa litlhapi tse tharo. Fetola mahlakoreng.

15 - Senya

Ho etsa tiiso :

1. Lula halelele holim'a masapo a hau. Phahamisa maoto mme u kenye matsoho ka hare ho maoto. Pata matsoho ka tlas'a maqaqailana a hao mme u utloisise ka ntle. Mangole a mpa a le ka ntle feela, le maoto a le hammoho.
2. Ka taolo e kholo, phunya abs. 'me u etse sebopeho sa C-curve ka molumo oa hau. Tsela ea hau ke ea palo.
3. Inhale: Qala ho tsamaea ka koloi ea hau e tlaase, khutlela mahetleng a hao hantle (eseng molala oa hau). Kenya maoto ka makhetlo a mararo ka holimo.
4. Exhale: Sebelisa mesifa ea hau e tebileng ea mokokotlo le exhale ea hau ho u thusa ho khutlela morao. Tekano.
5. Etsa litlhapi tse hlano.

16 - Pilates Pushup

Ho etsa Pilates pushup :

1. Qala ho ema. Boloka mahetla a hao fatše ha u ntse u tlisa matsoho holim'a hlooho ea hau.
2. Matsoho a hau a lokela ho latela litsebe tsa hau ha u ntse u hula hlooho ea hao 'me u theohela marung. Tlosa hau ea hau 'me u phunye mokokotlo oa hao ho fihlela matsoho a hao a fihla boemong boo.
3. Tsamaea matsoho ka marong a mehato e meraro e kholo ho fihlela o ka pele tšehetso / plank. Etsa hore pelvis ea hau e tsitsitse ha u ntse u tsamaea matsoho.
4. Koola likhahla tsa hao ka morao ho mahlakoreng a hao e le hore matsoho a hao a hlabe likhopo tsa hau. Etsa li-pushups tse tharo.
5. Tsamaea matsoho a hau hape ho ea boemong bo amang maikutlo.
6. Fetisa mokokotlo oa hau ho ema.
7. Khuta ka makhetlo a mararo.

Mosebetsi o moholo oa ho qeta ho ikoetlisa 'mele o feletseng.