Ntho ea Khale ea ho Ratana le Pilates Challenge
Pilates e sutumelletsa-pele ke tsoelo-pele e tsoetseng pele. U ka qala ho sebetsa hona joale, empa tseba feela hore ho nka nako ho haha matla a mantlha , matla a matsoho le botsitso bo hlokahalang ho etsa mosebetsi ona ka botlalo.
Ho robala ka tlaase , tšehetso ea pele / lepolanka le ho sutumetsa leboteng ho tla u thusa hantle ha u ntse u haha li-Pilates ka ho feletseng.
1 - Qala ho ema
Qala ho ema ka Pilates e ntle.
Inhale: Boloka mahetla a hao fatše ha u ntse u tlisa matsoho a hao hantle holim'a hlooho ea hau.
2 - Tloha fatše
Exhale: Lumella matsoho a hao hore a latele litsebe tsa hau ha u ntse u hula hlooho ea hao 'me u qala ho theohela marung. Ha u ntse u theoha, u hula kahare 'me u phunye mokokotlo oa hao ho fihlela matsoho a fihla ho mathe. U ka 'na ua lokela ho khumama ho ea qetellong ho fumana matsoho a hau.
(Hlahloba lerako le theohe fatše e le selelekela bakeng sa karolo ena ea boikoetliso.)
3 - Tsamaea ho Plank
Inhale: Tsamaea matsoho ka holim'a mathe ka mehato e meraro e kholo ho fihlela u ka pele tšehetso / plank. Etsa bonnete ba hore u boloke mahetla a hao a se hole le litsebe tsa hau.
Etsa hore pelvis ea hau e tsitsitse ha u ntse u tsamaea matsoho. Ha ea lokela ho thothomela ka morao kapa ka morao le mokhatlo kapa matsoho a hau.
Qetella ka setuloana ka letsoho ka matsoho ka tlas'a mahetla, maoto a hao a otlolohile, 'me' mele oa hao o le le leng le lelelele ho tloha lirethe tsa hau ho ea litsebeng tsa hau.
4 - Pause ka Front Support / Plank
Exhale: Tšoara sebaka sa plank. Maoto a hao le matsoho a lokela ho otloloha. Litšehetso tsa hao, letheka, mahetleng, le litsebe li lokela ho ba molaong o le mong.
Potoloha matsoho a hao e le hore hare ka marako o shebile pele. Sena ke sa bohlokoa kaha se thusa ho tsitsisa maqhubu a mahetla 'me o beha lilumo tsa hao boemong ba ho ea holimo.
5 - ka tlaase ho Mat
Inhale: Lula likhahla tsa hao ka morao mahlakoreng a hao e le hore matsoho a hao a silafatse likhopo tsa hau. (Sena se fapane le mekhoa e meng ea ho sutumelletsa moo lihlopha li lumelloa ho hlahisa ka ntle.)
Ha u ntse u theohela butle, u boloke mahlakore a hau a mahetleng a lula ka morao; ha baa lokela ho phalla kapa ho falla hammoho. Ena ke karolo ea bohlokoa ea ho ikoetlisa ha e ntse e u ruta hore u tsitsise mahetla le mapheo a hau.
U ka boela ua batla ho bona hore na u se ke ua etsa Pilates Push-Up e bontšang karolo ena ea ho falla.
6 - Khutlela Plank
Exhale: Etsa hore u se ke ua phahamisa 'me u atolose likhapha tsa hao e le hore u tsoe' mele oa hao, ka lehlakoreng le leng le lelelele, u le hōle le mathe.
Batho ba bangata ba fumana hore ho boloka maqeba a bona a ka hare mme ba nahana hore litopo tsa bona li hula hammoho li kopanya 'mele o tlaase ka tsela e u thusang hore u khutle ntle le ho oa.
7 - Tsamaea
Inhale: Tsamaea matsoho a hau sebakeng sa hao se tebileng sa maoto. Boloka pelvis ea hau e phahamisitsoe, 'me hape, u se ke ua lumella pelvis hore e thoe.
Rael Isakowitz, e leng Pilates master, o bolela hore liithuti tse ngata li phosola ts'ebetso ena e le lejoe le kang lejoe le tlaase, empa ha le joalo. U sebelisa mpa ea hau ho senya ka ho teba mme o fetela ho phallela.
8 - Tlohela ho ema
Exhale: Sebelisa litho tsa mpa ho khutlela pelvis ho ea sebakeng se otlolohileng 'me u lumelle hore sefahleho sa mokokotlo se koalehe, vertebrae ka vertebrae.
Qetella boemo bo eme.
Hlakola ho phahamisa matsoho mme u phete boikoetliso ka makhetlo a mararo ho isa ho a mahlano.