Koetliso ena ea pele ea Pilates reformer e bontša hore u ikoetlisa le ho latellana ha bona ho rutoa ho Pilates Center ea Boulder. Setšoantšo ka seng se kenyeletsa lintlha tsa lisebelisoa, litlhahiso tsa polokeho le tse ling tse seng kae. Ts'ebetso ena ea Pilates e bonts'a tsebo ea bona e le hore u bone moo u eang le litlhahlobo, empa ka kopo u se ke ua tšosoa!
Sena se reretsoe hore e be setšoantšo sa lifoto tsa khopotso bakeng sa ba etsang mosebetsi oa phetoho ea lehae ka kakaretso le lihlopha tsa Pilates. Litaelo tsa ho ikoetlisa ha li na lintlha tse qaqileng 'me malebela ha a reretsoe ho nkela taeo ea Pilates e phelang e le ea bohlokoa bakeng sa molemo o moholo oa lithupelo tsa Pilates.
Re boletse palo ea liliba tseo re li sebelisang. Boikarabelo ba hau ba liphetoho le ba selemo bo ka ba bo fapaneng.
Phefumoloha ka ho feletseng-ho pota-pota ka ho feletseng le ho tletse li-exhale. Ka kakaretso, phefumoloha ha u ntse u nka thepa. Exhale ha u ntse u tlisa kariki. Ke hlokometse libaka moo ho fapaneng.
Metsoalle ea Bofetoheli
Footwork Notes:
- Liliba tse 4. Hlooho ea hlooho.
- 10 e kgutla hape sebaka se seng le se seng sa maoto - ka ho hlahisa, ho ya ka exhale
Sebaka sa maoto se latelang:
- Pilates V - libolo tsa maoto ka leoto la maoto, lirethe li phahame, ha li khumame ka mahetla
- Nonyana e le maotong hammoho
- Lieta-maoto hammoho
- Heel Lower Lift
Likhopotso Tsa Bofetoheli ba Litlhapi
- Mosebetsi oa maoto o etsoa ka lehlakoreng le se nang lehlakoreng le ho se kopane.
- Pilates V, ho phahamisa lirethe ho thusa ho kenya letsoho le ka hare.
- Tsamaea ka nako e telele - ka bobeli ho inhale le exhale.
- Etsa bonnete ba hore leoto le ntse le sebetsa, haholo-holo lehlakoreng la leoto - ena hase feela boikoetliso ba quad.
- Tšoaea ka morao ea matsoho ka har'a mathe.
Liphetoho tsa bo-raliphetoho li ile tsa tsoela pele - Lihlooho tse tlaase le tse phahameng
- Khutlela maoto ho Pilates V, lirethe tse phahamisitsoeng, libolo tsa maoto ka maoto .
- Dihlooho tse 10
Footwork Tips:
- Tšoaea ka ntle, u lule u tsoa, ebe u theolela lirethe tse 3 le ho phahamisa 3.
- Li-heel li phahamisa ho kena.
Ba makholo Pilates Reformer
- Leqhoa le tlaase.
- Tšoara.
- 10 e beha - lipompompo tse 5 ka-phefumoloho, 5 lipompo tse tsoa-phefumoloho.
Litlhahiso tse makholo ho Pilates Reformer
- Maemong a qalang, boikoetliso bo qala ka ho koata hlooho le holimo holimo ha maoto a phunyeletsa - matsoho a otlolohileng.
- Ka mor'a moo, maoto a isoa setulong se phahameng sa tafole, kapa a atolosoa ka holimo ho likhato tse 90, kapa ho theoha hanyenyane joalokaha ho bontšoa.
- Tšoara boemo, mpa e ntse e hula ka matsoho a otlolohileng a phahamisa le a theoha.
- Bakeng sa lintlha tse qaqileng, hlahloba tse lekholo holim'a mathe .
- Tšireletso ea tšireletso: maoto a se ke a theoha haholo hoo mokokotlo o hlahisang mathe.
- Haeba u tsoetse pele haholoanyane, u ka kenya lineings letoto la latelang.
- Batho ba qalang le ba kenang lipakeng ba fetela mekoloking ea maoto.
Litumellano tsa Leoto ho Pilates Reformer
- Liliba tse 2. Hlooho ea hlooho.
- Tšoaea nako e telele e kenang ka har'a likonopo ebe e sebetsana. Etsa bonnete ba hore setšoantšo sa tšepe se ka ntle.
- 5 e potoloha tataiso ka 'ngoe.
Litlhahiso tsa Leano la Lejo ho Pilates Reformer
- Ho lla le ho kopana, ho potoloha ka ntle. Rotate ka ntle ho tloha lethekeng.
- Maoto a qalang a qala ho feta likhato tse 45.
- Exhale ho tlisa maoto. Inhale ho hlakola. Exhale ho ba bokella hammoho le ho nyoloha.
Frog ea Pilates Reformer
- Liliba tse 2.
- Likhahla tse telele li ntse li le teng.
- Hlooho ea hlooho e ntse e phahame.
- Reps.
Litlhahiso bakeng sa Frog holim'a Pilates Reformer
- Frog e etsoa ka lehlakoreng le sa lehlakore.
- Maoto a phalla ka ntle lethekeng
- Boloka lirope tsa ka hare li kopane. U se ke ua nka mangole ka thōko ho bophara ba mahetla.
- Hape, bona frog e nang le sehlopha sa ho ikoetlisa
- Haeba u batla ho itokisetsa ho ikoetlisa, u ka kenya boikoetliso ba ho ikoetlisa hona joale 'me u tsoele pele u e-na le ho silila ka mpeng.
Botsoetse ba mala - Bo ne bo le bongata
- 4 liliba.
- Hlooho ea hlooho.
- 8 Reps.
Litlhahiso tsa ho silila ka mpeng - Ho na le metsoako e mengata:
- Lula haufi le moeli oa koloi ho e-na le li-plip pads haeba u na le tsona. Ena ke boemo bo tebileng ba C-curve .
- Qala ka Pilates V maoto a phahamisitsoeng.
- Inhale ho phalla, exhale e nka lirethe, e hlahisa lirethe, e fetisetsa ho tsamaisa koloi e nang le sepakapaka se tebileng.
Boitšoaro ba mala - Matla a Khutlela
- Hlakola mohloli - liliba tse 3.
- 8 ho khutlela morao.
Litlhahiso tsa ho silila ka malapa - lihlomo tsa morao:
- Lula haufi le moeli oa koloi ho e seng li-plip pads.
- Maoto a qala Pilates V ka lirethe tse phahamisitsoeng.
- Phahamisa moqotong oohle, eseng feela ka pele. Sebelisa matsoho ho bula sefuba.
- Qala ka maoto Pilates V ka lirethe tse phahamisitsoeng. Inhale ho phalla, exhale e nka lirethe, e hlahisa lifate lirethe, e fetisa ho tlisa likariki.
- Sebelisa abs ea hao.
- Sebetsa lirope tsa ka hare le mekokotlo ea maoto. E-ea sebakeng se tebileng ha u kena.
Lebokose le Khutšoanyane - Ho Khutlela
- Lebokose le lekhutšoanyane le feta holim'a mahetla.
- Maoto a fokolang a tsamaea tlas'a lesela.
- Reps.
Litlhahiso tsa Lebokose le Khutšoanyane - Ho Khutlela
- Lula holim 'a masapo' me u nahane ka holimo le ka morao o utloang ka maoto.
- Koetliso e qala ka tebileng, e telele, C-curve 'me u boloka nako eo ha u ntse u pota-pota mapheo a ka tlaase' me u kena ka maotong ho khutlela morao. Ena ke boikoetliso ba mpa. U se ke ua ba le likhahla tsa maotla a hao feela.
- Inhale ho khutlela morao. Exhale ho tla.
Lebokose le Khutšoanyane
- Lebokose le lekhutšoanyane le feta holim'a mahetla.
- Maoto a mabeli a tsamaea ka tlas'a lesela.
- Reps 5.
Litlhahiso tsa Lebokose le Mokhutšoanyane - Lelapa le Khutlelang
- Lula holim 'a masapo' me u nahane ka holimo le ka morao o utloang ka maoto.
- Etsa bonnete ba hore o boloka motsoako o le mong, tumellanong le pelvis. Phahamisa le ho khutlela ka mpeng. U se ke ua khutlela morao. Boloka matsoho a se a le morao.
- Inhale ho khutlela morao. Exhale ho tla.
Flat Box - Flat Back ka Pole
- Lebokose le lekhutšoanyane le feta holim'a mahetla.
- Maoto a tsamaea tlas'a lesela.
- Reps.
Litlhahiso tsa Lebokose le Mokhutšoanyane - Letlapa ka morao
- Lula holim 'a masapo' me u nahane ka holimo le ka morao o utloang ka maoto.
- Etsa bonnete ba hore o boloka torso ka lehlakoreng le le leng - phahamisa le ho khutlela ka mpeng. Boloka matsoho a sebetsa ka morao le ponong ea hau ea pono.
- Inhale ho khutlela morao. Exhale ho tla.
Haeba u etsa ho ikoetlisa, u ka eketsa sefate mona, ebe u fetela tlou.
Elephant ka Pilates Reformer
- 2 liliba.
- Hlooho ea hlooho.
- Lebareng la lithaba.
- 8 Reps.
Litlhahiso bakeng sa Tlou ho Pilates Reformer
- Etsa bonnete ba hore u hokahanya ka lithethe tsa hau.
- Koloi e kenella le ho tsoa ka lebaka la ho phahamisa ha hao, eseng feela letheka lethekeng.
- Sebelisa exhale ea hao ho tlisa koloi kapele.
- Ikutloe hore liliba le phaello ea lithaba li kena bohareng ba hau.
Knee Stretch Series: Ho Khutlela
- 2 liliba.
- Lebareng la lithaba.
- Hlooho ea hlooho.
- 8 Reps.
Litlhahiso Bakeng sa Knee Tsamaea le Ho Khutla
Ha u se u thehile mokokotlo oa hao o motle 'me u phunyeletse mpa, e boloke. Lisele tse otlolohileng li mpa li le ho bula le ho koala ha letheka. Ha ho letho le leng le tsamaeang. Etsa bonnete ba hore mpa ea hao e etsa mosebetsi.
Knee Stretch Series: Arch Back
- 2 liliba.
- Lebareng la lithaba.
- Hlooho ea hlooho.
- 8 Reps.
Litlhahiso Bakeng sa Knee Tsamaea le Ho Tsosolosoa
Ha u se u thehile botle ba hao bo khutlisitsoeng morao 'me u phahamisa abs, boloka sebaka. Lisele tse otlolohileng ke ho bula le ho koala ha letheka. Ha ho letho le leng le tsamaeang. Etsa bonnete ba hore mpa ea hao e etsa mosebetsi.
Ho matha ho Pilates Reformer
- 4 liliba.
- Hlooho ea hlooho.
- Lebareng la lithaba.
- Lihlahisoa tse 20.
Litlhahiso tsa ho matha ka Pilates Reformer
Etsa bonnete ba hore u ele hloko ho qaqisoa ha maoto. Ho hatisoa serethe le matla a tsoang ka morao ho leoto.
Botlaaseng Tsamaisa Pilates Reformer
- 4 liliba.
- Lebareng la lithaba.
- Hlooho ea hlooho.
- 5-8 Reps.
Litlhahiso tse ka tlase Tsamaea Pilates Reformer
- Etsa bonnete ba hore leeto le tsoa ho tsoa ka hare ka mahetleng, eseng mangole.
- Maqhubu a mapheo a phahamisa bophahamo feela ba lerata ka holim'a koloi.
- Ho se nke lehlakoreng la mokokotlo. Hona ha e le tuck ea pelvis.
- Sebelisa monyetla oa mochine oa khatiso oa mahlakoreng a matsoho a hau holim'a mathe.
Liteboho li leboha Pilates Centre ea Boulder. Litšoantšo mona li ne li nkiloe Pilates Centre ea Boulder 'me li na le mohlophisi oa Centreline. Thepa ea Pilline Pilates e itšetlehile ka liqapi tsa Joseph Pilates 'me li fumaneha ka Balanced Body Pilates. Mohlala oa rona o ikhethang ke Paula Kirkland, morupeli oa Pilates 'me lithunya li ile tsa koetlisoa ke Deborah Kolwey.