Li-Pilates li ikoetlisa bakeng sa ho ikoetlisa ha Ski

Na e ne e ke ke ea e-ba monate haeba sohle seo u neng u lokela ho se etsa e le sebopeho sa skiing e ne e le ho ski? Ehlile. Empa bonnete ba hore, ho fofa ho etsa hore motho a batle 'mele oa hae hantle ka ho etsa lipontšo tsa ski ho tloha marulelong.

1 - Liketso tsa Pilates bakeng sa ho ikoetlisa ha Ski

Pilates , mokhoa oa boikoetliso o ikhethang ka matla a mantlha , ho feto-fetoha ha maemo, ho leka-lekanya le ho laola, haholo-holo o loketse ho sebetsana le ski.

Mesebetsi ea Pilates e khethiloeng mosebetsing o latelang sebui tse kang tsa skier e le:

• ho matlafatsa le ho bula lisebelisoa tsa maqhubu ha le ntse le boloka pelvis e tsitsitseng
• tsebo ea tekano ea ho haha
• ho etsa hore maqeba a ka hare a tšoaroe
• ho tšehetsa matla a ho koala letheka ka 'mele o tsitsitseng o ka holimo
• ho matlafatsa le ho otlolla morao
• ka kakaretso maemo a motheo

U tla fumana litaelo tsa motheo tsa ho ikoetlisa ka li-link tse fanang ka litaelo tse qaqileng le lintlha tsa hore na boikoetliso bo bong le bo bong bo thusa mofuta oa sefofane joang. Ho ikoetlisa ho ka etsoa ka boeona, e le ho futhumatsa kapa ho kenyelelitsoe lenaneong le leholo la ho etsa mosebetsi oa sepakapaka.

2 - Ho latela Pilates Legwork

Melemo ea ho ikoetlisa ea Ski: Li-warms li phahamisa maoto, li koetlisa maoto hore li tšoaroe ka ho lekana, lithane, maoto le metsoako ea mantlha, e ntlafatsa ho leka-lekana

Molao oa motheo Melemo ea ho ikoetlisa:

1. Ema u shebane le lerako le lekaneng ho fihlela lilomo tsa hao li khumama empa liatla li phahame holim'a lerako. Ha u ntse u ntlafatsa ho leka-lekana ha hao u ka tloha lerakong.
2. Ema e telele, mahetleng a hao a phutholohile. Maqeba a hao, letheka, lehetla le litsebe li lutse. Maoto a hau a tšoana le maoto a hao a talimile pele.
3. Seka mangole 'me' mele oa hao o theohe fatše. Mangole a hau a lokela ho lata ka maoto a hao mme a se ke a feta menoana ea hau. Li-heel li lula fatše.
4. Ka mangole a hao a ntse a itokiselitse, tobetsa ho fihlela ho ea bootong.
5. Ka halofong ea menoana, hatella fatše ho pota ho ea ema ho libolo tsa maoto a hao.
6. Ho boloka boemo ba hau bo otlolohile ho ea pele le ho theoha, theola lirethe tsa hau fatše, le lelefatsa mokokotlo oa hao le mokokotlo oa leoto la hao ha u ntse u tsamaea.
7. Pheta mohlala ka makhetlo a mahlano.

Litaelo tse qaqileng bakeng sa Pilates Standing Legwork

3 - Ho ikoetlisetsa ka thata sepakapakeng

Melemo ea ho ikoetlisa ea Ski: Ho eketseha ho fetoha ha maemo, ho fokotseha ka morao le hamstrings, ho utloa mesifa ea mpa.

Tlhaloso ea motheo ea sekhahla Tlhahiso ea ho ikoetlisa:

1. Lula e le molelele holim'a masapo a hao, le maoto a hao a otlolohile ka pel'a hao, o lutse hōjana, maoto a fetoha. Hamstrings e thata? Khomala mangole hanyenyane le / kapa u lule holim'a thaole e lekiloeng kapa molamu o monyenyane.
2. Inhale e kholo: Phahamisa matsoho ka pel'a hao ho tlase ka tlaase ho mahetla; boloka mahetla a hao a tsitsitse mokokotlong oa hau ha u ntse u atolosa matla holimo holimo. Fokotsa mokokotlo oa hau mokokotlong ka bobeli.
3. Bothata bo tebileng ba ho hlaka: Curl pele eka eka ke ka holim'a bolo. Finyella liotleng tsa hau. Mokokotlo oa hao o koalehile 'me mpa ea hao e phahame. U tla ikutloa u otlolohile ka morao le ka hamstrings.
4. Inhale: Sebelisa mesifa ea hau ea mpa ho tlisa maqeba a hao a otlolohile, 'me u phalle mokokotlo ho fihlela u lutse u le molelele hape.
5. Pheta makhetlo a mararo hape.

Etsa ka ho hlaka litaelo tsa mokokotlo

4 - Boikoetliso ba Ski: Pilates Pelvic Curl

Melemo ea ho ikoetlisa ea Ski: Ho matlafatsa morao, glutes le hamstrings. E ntša lehare la ka hare, le senya mokokotlo, le bula letheka le ka pele.

Litlhahiso tsa Koetliso ea Maiketsetso ea Curl:

1. Thetsa ka morao ka mokokotlo oa lehlakoreng , mangole a hao a kobehile, maoto a robala fatše, maoto le maoto a tšoanang. Mahetla a hole le litsebe, 'me matsoho a lehlakoreng le leng, a hatelloa fatše. Inhale.
2. Exhale: Hlakola mesifa ea hau ea mpa ka ho lekaneng le ho lelefatsa mokokotlo oa mokokotlo fatše, 'me u phunyeletse pelvis ea hao e le hore sacrum ea hao e robale fatše. Tšoaea fatše ka maoto a hao le ka morao ea matsoho a hao ha pelvis ea hao e ntse e tsoela pele e le hore mokokotlo oa hao oa mokokotlo o theohe holim'a mathe. Boloka maoto a hao a tšoana. Sena ke sa bohlokoa bakeng sa koetliso ea ho ikoetlisa ha ski.
3. Emisa ha mangole a hao, letheka le litsebe li le molekong o le mong. Boima ba 'mele bo karolong e tlaase ea leqhoa la mahetla le mahlakoreng a matsoho, eseng molala oa hau. Inhale.
4. Exhale: Butle-butle mokokotlo oa hau le mokokotlo fatše, vertebra ka vertebra. Itlhatsoa ka sefuba, mpa e ka tlaase ebe ka mpeng. Ho lokolloa mokokotlong oa lehlakore.
5. Pheta makhetlo a mararo hape.

Litaelo tse qaqileng bakeng sa ho pota-pota sefate

5 - Boikoetliso ba Ski: Pilates Criss Cross

Melemo ea ho ikoetlisa ea Ski: Ho matlafatsa mesifa ea mpa, e lebisa tlhokomelo ho li-obliques, e matlafatsa mahlaseli a maqhubu, e ntlafatsa botsitso ba pelvic

Likaelo tsa ho ikoetlisa bakeng sa sefapano sa Criss:

1. Thetsa ka morao ka maoto a hau sebakeng sa marulelo . Beha matsoho ka morao hloohong ka likhama ka bophara.
2. Exhale: Tlosa o kene kahare ebe o koahela molomo o ka holimo ho mat. Inhale.
3. Exhale: Boloka likhahla tsa hau li bulehe, sefubeng ka bophara ha u ntse u potoloha molomo oa hao o ka holimo e le hore lehetla la hao le letšehali le tsamaee ka leoto la hao le letona. Ha u ntse u sotha, atolosa leoto la hao le letšehali le otlolohile, eketsa leoto le le leng ka lebelo la 45-degree (e phahameng haholoanyane, e tlaase ka tlaase).
4. Inhale ho tla ho bohareng - 'mele o ka holimo o pota-potiloe, maoto ka holim'a marulelo.
5. Exhale: Eketsa leoto la hao le letona ha u ntse u fetola sefahleho sa hao se ka holimo, u nka lehetla le letona ho ea ka lengole le letšehali.
6. Inhale ho tla bohareng - 'mele o ka holimo o koahetsoeng, maoto ka holim'a marulelo.
7. Pheta bakeng sa lihlooho tse tšeletseng.

Litaelo tse qaqileng bakeng sa sefapano

6 - Pilates Dart

Melemo ea ho ikoetlisa ea Ski: E matlafatsa karolo e ka holimo, e otlolla 'me e bula torso e ka pele

Lithuto tsa motheo tsa ho ikoetlisa bakeng sa Dart:

1. Thetsa ka mpeng ea hao, ka maoto le ka morao ho uena, le matsoho mahlakoreng a hao ka liatla.
2. Etsa mesifa ea hao ea mpa, u phahamise mpa ea hao ka mokokotlo. Litholoana (mesifa ea butso) le maoto a tlameha ho tšehetsa leeto. Inhale.
3. Exhale: Molala oa hau o lelefatsa, nako ea hau ea mokokotlo mme o romela matla a mangata ka holimo ho hlooho ea hau e le hore 'mele oa hao o ka holimo o phahamisa butle. Molala oa hau ke motsoako oa mokokotlo oa hao, kahoo u se ke ua o chesa ho sheba. Finyella matsoho a hao ka morao ho superman pose.
4. Inhale: Tšoara phahamisa ka nakoana. Belly o phahamisitsoe.
5. Exhale: Lula fatše ho ea mathe
6. Khuta ka makhetlo a mararo.

Hlahloba ka ho fetisisa litaelo tsa dart

7 - Ho ikoetlisetsa sepakapaka: Pilates ea qalang Li-coorkscrew

Melemo ea ho ikoetlisa ea Ski: Ho matlafatsa motsoako, o lebisa tlhokomelo ho li-obliques, e ntlafatsa botsitso ba 'mele bo ka holimo

Litaelo tsa motheo tsa ho ikoetlisa bakeng sa sekepe sa sekepe sa sekepe sa sekepe sa pelehi:

1. Thetsa ka morao 'me u atolose maoto a hao holimo. Mangole a hau a ka koaloa hanyenyane.
2. Fokotsa 'mele oa hao o ka holimo ka ho kenya mesifa ea hao ea mpa le ho hatella ka morao ho matsoho .
3. Boloka maoto a hao hammoho 'me u qale ho li pota-pota ka ho le letona, ho lumella letheka le letšehali ho phahamisa empa ho boloka' mele o ka holimo o lula.
4. Tlisa maoto fatše (feela kamoo u ka li laolang kateng le ho se lumelle ho khutlela morao) le ho potoloha ka ho le letšehali, ho lumella letheka le letona ho phahamisa.
5. Khutlela setsing.
6. Pheta mohlala ka makhetlo a mararo ho lehlakoreng le leng.

Litlhahiso tse qaqileng bakeng sa likoloi

8 - Litlhapi tsa Ski: Li eme Lunge Hip Flexor Stretch

Melemo ea ho ikoetlisa ea Ski: E otlolla lintlafatso, e ntlafatsa ho leka-lekaneng, e lla metsoako ea mantlha, e ntša maqeba a ka hare

Lithuto tsa motheo tsa ho ikoetlisa bakeng sa ho ema Lunge:

1. Ema sebakeng se setle, se koaletsoeng ka maoto , le maoto a hao ka boemo bo tšoanang .
2. Ho khumamela lengole la hao le letona, itšetlehile hanyane ka hanyane mme u tsamaise leoto la hao le letšehali morao, u phomola holim'a leoto la leoto. Etsa bonnete ba hore letheka la hao le joalo. Beha matsoho lehetleng la hau le letona bakeng sa botsitso.
3. Eketsa letsoho ka ho bula leskeng. Nka metsotso eohle le morao. Lula letheka le tsitsitse maoto.
4. Tšoara leseli ka metsotsoana e 15 ho isa ho e 30. Phefumoloha ka ho teba .
5. Haeba u ikutloa u tsitsitse, lumella maqeba a mahetla a hao hore a theohele morao ha matsoho a hao a nyoloha holim'a hlooho ea hau ho eketsa bothata bo otlolohileng le bo leka-lekaneng.
6. Pheta ka lehlakoreng le leng.

Litaelo tse qaqileng tsa ho emisa lunge

Thaba ea Skies! Ithute ho eketsehileng ka mosebetsi oa Pilates
Ithute ho feta Skiing Fitness Exercises