Pilates Quick Workout 1

Sebelisa mokhoa o potlakileng oa ho etsa mosebetsi oa Pilates neng kapa neng ha u batla ho sebelisa tloaelo e etselitsoeng ho u fa setšoantšo se leka-lekaneng le se thata sa Pilates. Koetliso ena e loketse maemong ohle. Mesebetsi ea ho ikoetlisa e etsoa mokitleng oa boikoetliso ntle le lisebelisoa tse eketsehileng. U hloka feela sebaka bakeng sa liaparo tsa hau tsa bohobe le ho phutholoha e le hore u tle u tsamaee ka tsela e fapaneng ea ho sisinyeha ka ntho e 'ngoe le e' ngoe.

1 - Pilates Pelvic Curl

Leqeba la sefubelu ke mofuthu bakeng sa mesifa ea mokokotlo le ea mpa. E boetse e sebetsa 'mele o tlaase' me e thusa ho hokahanya phefumoloho le ho tsamaea. Ke mokhoa o motle oa ho qala Pilates ea ho potlakela ho ikoetlisa.

Litaelo tsa Pelvic Curl

1. Koetliso ena e qala ka lehlakoreng le se nang lehlakore . Thetsa sekokotlong sa hao ka mangole a hao a kobehile 'me maoto a hao a robala fatše ka lehlakoreng le le leng .
2. Qala ho phefumoloha ho ikhethang . Hlakola ho tlisa phefumoloho ea hao sefubeng, mpa, le tlase fatše . Ha o lokolla phefumoloho ea hau e tsoa pelong ho ea ka mpa ebe o ea sefubeng.
3. Exhale le ho kopanya mesifa ea mpa , ho hula konopo ea mpa ho ea mokokoting oa hao ho fihlela abs u kenya mokokotlo oa mokokotlo fatše.
4. Inhale. Ema ka maoto u lumella mohatla oa hao hore o qale ho pota holimo. Phahamisa letheka, ebe mokokotlo oa hau o tlase, 'me mokokotlo o bohareng, o lule u boloka maoto a hao a lekana.
5. Hona joale u tšehetsoa ka mahareng a mahetleng ka abs le hamstrings ea hau, ka molomo o otlolohileng ho tloha lithong ho ea mahetleng. U se ke ua haola holimo ho ntlha ena.
6. Exhale 'me u sebelise thibelo ea mpa ho phallela mokokotlo oa hao ho tloha holimo ho ea tlaase, vertebrae ka vertebrae, ho fihlela mokokotlo oa hau o le tlaase fatše.
7. Hlakola le ho lokolloa mokokotlo oa lehlakore.
8. Pheta makhetlo a mararo ho isa ho a mahlano.

2 - Pilates tse makholo

Tse lekholo ke boikoetliso ba khale ba Pilates. E haha ​​matla, matla, le ts'ebetso. U tlameha ho sebelisa phefumoloho ea hao 'me u sebelise matla a hau ka nako e le' ngoe.

Litaelo tsa ba makholo

1. Qala ka morao ka maoto a lutse setulong sa marulelo (mangole a kobehile le mahlaseli a lekanang le fatše). Inhale.
2. Exhale, ho tlisetsa hlooho ea hau holimo. Etsa sefahleho sa hao se ka holimo sepakapakeng ho ea fihla botlaaseng ba mahetleng a mahetla. Lula u shebile fatše ho ea ho ea abs . Tšoara 'me u kene.
3. Exhale, ho tebisa ho hula ha abs le ho eketsa matsoho le maoto. Nako ea maoto a hau e lokela ho ba moo lebota le siling li kopanang ka pel'a hau. Ho ba le ka tlaase ho tsoetse pele haholo. Boloka matsoho a hao a otlolohile mme a le tlaase.
4. Tšoara sebaka sa hau ka metsotso e mehlano e fokolang ka hare le ka ntle. Ha u ntse u hema, tsamaisa matsoho le ho theoha. Etsa mahetla a hao le molala oa hau ho phutholoha e le hore mesifa ea mpa e etse mosebetsi oohle.
5. Etsa phetoho e 10 ea phefumoloho e feletseng (tse hlano ho tse hlano le tse hlano) le matsoho a hulang ka bonngoe le phefumoloho.
6. Ho qeta, tlosa mangole a hao ka sefubeng sa hau. Utlolla mangole a hao 'me u phalle mokokotlo oa hao o ka holimo ebe o theohela fatše.

3 - Single Leg Stretch

Ho otloloha ha leoto le le leng ke e 'ngoe ea li-exercise tse ntle ka ho fetisisa tsa Pilates ea ho sebetsana le mpa. Ke boikoetliso bo botle haholo bakeng sa malapa a tlaase. Haeba ho ba le abs absente ke e 'ngoe ea lipakane tsa hau, boikoetliso bona ke ba hao.

Litaelo tsa Lejoe le le Leng la Monyaluoa

1. Thetsa ka morao ka mangole a kobehile 'me litlhaku tsa hao li lekana le fatše (boemo ba leoto la sefahleho). Inhale.
2. Exhale 'me u hule kahare ha u ntse u koahela hlooho ea hao le mahetla ho fihlela lintlheng tsa mahetleng a mahetleng. Ha u ntse u phunya, leoto la hao le letšehali le fetela ka lebelo la 45-degree. Letsoho la hao le letona le tšoara sefahleho sa hao se letona 'me letsoho la hao le letšehali le fallela mangole a hao a letona.
3. Fetola maoto, ho phefumoloha ka ha lengole la hao le letšehali le kena le ho tlisa moea o mongata ha u ntse u otla ka bonolo ha o khumamela ho uena. Hona joale letsoho la hao le letšehali le lebaleng la hao le letšehali le letsoho la hao le letona ka letsohong le letšehali.
4. Exhale 'me u fetole maoto, u tlise leoto le letona ka karolo e' meli ea exhale le mokokotlo ha u ntse u atolosa leoto la hao le letšehali, u tsamaisana le leoto le letsoho le le leng.
5. Pheta, u fetole maoto, ho fihlela makhetlo a 10.

4 - Otlolla sepakapakeng

Ho otlolla sepakapaka ke boikoetliso ba pilates bo etsang hore u ikutloe u le motle haholo. E ka bonts'a kae kapa kae mosebetsing oa hau oa ho ikoetlisa e le sebaka se seholo bakeng sa morao le hamstrings.

Litaelo tsa ho otlolla sepakapakeng

1. Inhale le ho atolosa matsoho a hau mahetleng. Sheba liatla tsa hau mme u atolose menoana ea hau.
2. Exhale le lelefatse mokokotlo oa hao mokokotlo ka lekhalo la C pele le ho teba ho hoholo ka mpeng.
3. Khutlisa ketso mme u hlahise vertebra e le 'ngoe ka nako e le' ngoe, mohopolo o tsejoang e le sepheo sa mokokotlo. Etsa hore mpa ea hao ea mpa e kopane, e kene holimo.

5 - Koetliso ea ho ikoetlisa ea Pilates

Ho sesa ke boikoetliso bo monate, leha ho le joalo ke ho ikoetlisa haholo. Ho sesa, joaloka mosebetsi oo ho thoeng o bitsoa ka oona, o sebetsa karolo e 'ngoe le e' ngoe ea 'mele. Ena e phethahetse bakeng sa ho ntša abs ea hau. butt, back, le hamstrings nakong ea ho ikoetlisa ka potlako.

Litaelo tsa ho sesa

1. Thetsa ka mpeng ka maoto a otlolohileng.
2. Otlolla matsoho ka ho toba.
3. Kopanya ka abs ea hau.
4. Ho eketsa matsoho le maoto ka tsela e fapaneng e le hore ka tlhaho ba hlahe fatše. Mokokotlo oa hau o lokela ho lelefala e le hore u tsoele pele ka tlhaho o nyoloha ka mathe.
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. Phefumoloho bakeng sa palo ea lihlano tse hlano le ho tsoa bakeng sa palo ea tse hlano.
7. Etsa lipalo tse peli kapa tse tharo ho tse hlano.

6 - Plank: Pilates Front Front

Ha plank e ntse e loantša mesifa ea mpa le botsitso ba mahetla, u tla fumana hore lepolanka ke tsela e babatsehang ea ho fumana phephetso e feletseng ea 'mele. Hangata e fetotsoe ho thusa ho haha ​​botsitso ba basebetsi le ba nang le mathata.

Litaelo tsa Plank

1. Qala ka mangole le matsoho a hau fatše ka pel'a hao le menoana e buang ka pele. U se ke ua koala likhapha tsa hau.
2. Ka ABS e matla, itšetlehe ka pele 'me u fetise boima ba hau matsohong a hau, ka mahetla a hao ka ho toba holim'a lihlooho tsa hau.
3. Mohato o le mong ka morao, ebe o mong, kahoo menoana ea hau e pota-potiloe ka tlase 'me bo bong ba boima bo holim'a libolo tsa maoto a hao.
4. Tlisa maoto le li-heel hammoho. Tšoara sebaka sa hau ka meea e 5 ho ea ho e 10.
5. Khutlela sebakeng sa pele.
6. Pheta ho fihlela makhetlo a mahlano.

7 - Koetliso ea 7: Pilates e ile ea bona ho ikoetlisa

Ho shebahala ke ntho ea motheo ea bo-'mametsana ba Pilates e loketseng bohle ba mahlahahlaha. Ke mokokotlo o motle o otlolohileng, o sebelisa motsoako oa mokokotlo le phefumoloho ho eketsa lebelo.

Litaelo tsa Sona

1. Qala ka ho lula u otlolohile holim'a masapo a hao. Eketsa maoto ka pel'a hao, bophara ba mahetla ka bophara. Ntle le moo, o ka lula ka maoto.
2. Otlolla matsoho a hao ka lehlakoreng le leng ka liatla tsa hao tse shebaneng le pele ka bophahamo esita le mahetleng.
3. Kenya le ho sotha ho le letona. Boloka pelvis ea hao e tsitsitse 'me u se ke ua itšetleha.
4. Exhale .
5. Otlolla 'me u nke hore u tsamaee ntle le ho senya, u leka ho finyella leoto le fapaneng le letsoho la pinkie la letsohong. Lula u lula fatše ka masapo.
6. Exhale hanyane ha u ntse u fihla hanyenyane.
7. Boemong bo phahameng ka ho fetisisa boo u fihletseng ho bona, boloka boemo ba hau bo fetohileng. Inhale ha u khutlela ho lula.
8. Exhale 'me u fetole nako ea hau, u khutlele sebakeng sa pele.
9. Pheta ketsahalo ena ka makhetlo a mararo ka lehlakoreng le leng.