Li-Pilates li u Koetlisa U ka li Etsa Betheng

6 e susumetsa ho u tsosa

Li-exercise tsa Pilates li na le histori e telele ea ho sebelisoa betheng. Ha e le hantle, batho ba bangata ba bona liphatsa tsa lefutso tsa Joseph Pilates mosebetsing oo a ileng ao thusa ho tsosolosa batšoaruoa-'moho le bona sehlekehlekeng sa Isle of Man ka WWI le masole a tsoileng likotsi ka mor'a ntoa, boholo ba bona boo re bo tsebang bo etsahetse le libetheng tse haufi. Bophelong bohle ba hae, Joseph Pilates o ne a ntse a amehile ka tsela eo a phelang ka eona le mesebetsi ea hae ea boipheliso 'me o bile a e-na le tokelo ea ho etsa moralo oa bethe-sebopeho sa V.

Mekhoa ea Joseph Pilates, Contrology kamoo ae bitsitseng kateng, e ka nka batho ho ea boemong bo phahameng ba ho ikoetlisa kahoo Pilates e mengata e ke ke ea etsoa betheng, empa melao-motheo e mengata ea ho ikoetlisa e ka. Morupeli Siri Galliano o fetolelitse lihlopha tse tšeletseng tse tloaelehileng tsa boikoetliso ba Pilates bakeng sa ba hlokang kapa ba batlang ho ikoetlisa betheng.

Mesebetsi ena ha e na litaelo tsa mofuta leha e le ofe mme ba nang le mathata a bophelo bo botle ba lokela ho buisana ka merero ea boikoetliso le ngaka ea bona ea bophelo bo botle. Ba qalang ba tla boela ba batle ho itloaetsa melao-motheo ea Pilates le ho tsamaisa mekhoa ea motheo .

Mesebetsi ena ha e na bophara kapa e kholo ho feta 'mele oa hau. Ho fokolloa, ho ikoetlisa ho ka etsoa ho motho ea kulang kapa ea lemetseng, kapa ho itšoara. E entsoe ka matla, e tsosa potoloho ea hau le tsamaiso ea methapo ka mor'a ho robala bosiu bo boholo .

Ho hema

Qala ka ho phefumoloha ka hloko.

1. Ha u le morao, otlolla matsoho le maoto, mokokotlo le molala, 'me u laole ho phefumoloha ha hao.
2. Hlokomela 'mele oa hao ka hloko hore o utloe boemo ba oona. Ikutloe hore likhopo li atoloha ka thōko ha u ntse u bōpa, u bala butle-butle metsotsoana e mehlano ho fihlela matšoafo a hao a tletse.
3. Exhale ka tsela e ts'oanang, ho koala likhopo le ho hula mpa, ho pholletsa le moea.
4. Pheta tsena tse ling tse robong hape.

Pilates Tendon Stretch Koetliso e Ncha e Etselitsoe Boroko

Hangata tendon e otloloha e etsoa ho moetsi oa phetoho ea Pilates. Sena se e fetola bakeng sa ho sebelisa betheng.

1. Tlisa lirethe tsa hao hammoho 'me u sutumelise lirethe tsa hau ha u otlolla menoana ea hau hloohong ea hau metsotsoana e meraro.
2. Ebe u supa menoana ho uena.
3. Pheta makhetlo a robong.

Pilates Double Leg Leg Exercise Ho Otlolla Boitšoaro Bakeng sa Bed

Ho otlolla leoto ka makhetlo a mabeli ke boikoetliso ba lipakeng bo sebetsang ka mpeng, bo khanyang ho tloha mothating o matla oa matla .

1. Tlisa mabitso a mabeli ka sefubeng 'me u tšoare liphaleng tsa hao, u otlolle ka morao.
2. Tšoara sebaka ka nako e telele, e phefumoloha ka ho teba, ho hula ka mpeng ho exhale ho silila litho tsa ka hare le ho lokolla khase ho tsoa maleng.

Pilates Single Circle Circle Ho ikoetlisetsa Boitšoaro Bocha

Selikalikoe se le seng sa leoto se senya matla a hao a mantlha le botsitso ba pelvic. E boetse e matlafatsa li-quads le hamstrings le ho khothalletsa monoana o motle oa lehlaka.

1. Phahamisa leoto la hao le letona ka ho toba. Haeba u khona, tšoara menoana ka matsoho ka bobeli. Haeba u sa khone ho tšoara menoana ea hau, tšoara namane kapa thiba 'me u fihle serethe.
2. Otlolla leoto le letšehali ho uena.
3. Tšoara boemo bona bakeng sa phefumoloho ea 10.
4. Lokolla matsoho a hau, 'me u behe matsoho le matsoho a malelele ka mahlakoreng a hau.
5. Etsa li-circles tse leshome ka lehlakore le leng le le leng ka leoto la hao le lelelele hore u khone ho kopanya motsoako oa hip.
6. Pheta ka lehlakoreng le leng.

Phahamisa ho ikoetlisa ka sefubelu

Ho phahamisa maqhubu ke mosebetsi o mong o atisang ho etsoa ho mofetoleli.

1. U khumama ka mangole 'me u nke maoto a hao holim'a bethe ea bethe hōjana.
2. Etsa sefahleho sa hao ka likhopo tsa hao, senya maoto, ebe u phahamisa 'mele oa hau o tlaase ka palo ea metsotsoana e mehlano.
3. Butle-butle u theohele fatše ho palo ea metsotsoana e mehlano, u hatelle mokokotlo ka har'a matloana.
4. Pheta makhetlo a robong.

Koetliso ea ho Koetlisa Hip

Koetliso ena ea ho koala e ka 'na ea bitsoa frog.

• Tlisetsa maoto a maoto a hau hammoho ho le haufi le torso ea hau kamoo u ka khonang, 'me u koale mangole a hao.
• Phomola moo ho hema haholo.

Siri Galliano o 'nile a ruta Pilates ka lilemo tse mashome. O ne a netefalitsoe e le morupeli oa Pilates ka Romana Kryzanowska . O tsamaea ho pholletsa le naha le lefapha la ho ruta matichere. Siri ke mothehi oa Mokete oa Big Bear Pilates mme o boloka studio ea Bigates, Big Bear, California.