E fanoe ke Alisa Wyatt
Ba bitsang Rowings ke boemong bo bohareng ba boikoetliso ba Pilates reformer . Ho na le mekhoa e tšeletseng ea ho ikoetlisa ka mokhoa oa khale oa Pilates. Ka tlase ke litaelo tsa liketso tsa pele tse peli ka tatellano ea ho roka. Rowings 1 le 2 li etsoa ka maoto a tlaase pakeng tsa mahetla a mahetla. Ha e le hantle, li-rowings li atisa ho etsoa moelelong oa phetoho ea Pilates e feletseng ea bohloeki .
Re na le tlotla ea ho ba le litaelo le lipapali tsa boikoetliso bakeng sa lihlopha tse tsoang ho moetlisi oa Pilates Alisa Wyatt. Alisa ke moetlisi ea tsebahalang oa Pilates le mothehi oa Pilatesology.com. Ho tswa ho Alisa: Sehlopha sa ho roka se bua ka ho hokahanya le setsi sa hau le ho khantša matla ho tloha botleng ba letheka ka morao le ka matsoho. Matsoho a matla feela joaloka khokahanyo ea hau ho setsi sa hau e le hore u tle u lelefatse le ho pota mokokotlo oa hau ka matla, u tla ntlafala. Mesebetsi eohle e sebelisa 1 selemo.
Ts'ebetso ena e bontšoa ka tsela e lumellang hore u bone ho phalla ha lithupelo.
Pilates Reformer Ho phahamisa 1 - Ka Sternum - Mohato oa 1
Lula o lokile. Tšoara matsoho ka tsela eo u neng u ka etsa li-paar, li-thumbs hammoho, liphahlo tse phahamisitsoeng ka bophara ba mahetla.
Ho phahamisa 1 - Mohato oa 2
Sebelisa mpa, setulo, le li-curl tsa morao ka morao joalokaha eka u hula sekepe, matsoho a sternum. Mokokotlo oa hau o tlase o tla ba o kang oa lengolo C. Hlokomela hore ke 'mele oa hao o fetisang koloi, matsoho a hao a fetoha hanyenyane feela.
Ho phahamisa 1 - Mohato oa 3
Tšoara 'mele hona joale' me u bule matsoho ho fihlela o lekana ho feta koloi.
Ho hlahisa 1 - Mohato oa 4
U sebelisa matla a marulelo a hao le setulo sa hau, boloka 'mele o ntse o le teng ebe o khutlisetsa matsoho morao. Koloi e tla fetela ho fihlela matsoho a ka khutlela morao.
Hlokomela hore ts'ebetso ena e fapaneng e hloka hore ho be le khokahanyo e tebileng ho setsi sa hau mme e ka nka mekhoa e mengata ea ho finyella.
Ho phahamisa 1 - Mohato oa 5
Ha matsoho le likoloi li falletse hohle moo ho ka khonehang, qala ho fetela pele, o shebile maotong, kamehla o hula mpa hole le mahetla ha matsoho a khutlela morao 'me a bokana ka mor'a setulo.
Ho phahamisa 1 - Mohato oa 6
Tsoela pele ho hula mpa ho ea ho C-curve ho phahamisetsa matsoho holimo, ho bula sefuba le mahetleng. Hlalosa matsoho ho thusa ho phahamisa (kapa morupeli ea nang le phihlelo a ka boela a thusa).
Ho phahamisa 1 - Mohato oa 7
Ka taolo, bula matsoho 'me u li pota-potile ka holimo le ka bophara ha mahetla a lumella ka mokhoa o khotsofatsang, ho se mohla o lahleheloang ke abs .
Ho hlahisa 1 - Mohato oa 8
Qetella ho fihla maotong.
Khutlela sebakeng sa pele.
Pheta boikoetliso ka makhetlo a mabeli hape.
Tsoela pele ho Rowing 2.
Pilates Reformer Ho phahamisa 2 - 90 Degrees - Mohato oa 1
Lula o otlolohile, lintlheng li kobehile ka litekanyetso tse 90 tsa mahlakore, liatla tsa matsoho li shebane le uena.
Ho phahamisa 2-Bohato ba 2
Ho boloka mokokotlo o le molelele le o otlolohileng, o se o le ka lehlakoreng le leng lethekeng. Moeli o itšetlehile ka bokhoni ba hau ba ho laola mokhatlo ha o ntse o boloka mokokotlo nako e telele.
Ho phahamisa 2-Mohato oa 3
Ha u ntse u qala ho tsosolosa hape, otlolla liatla hore u shebane le ho fihla matsoho ka nako e le 'ngoe ho ea qetellong ea liphetoho. Ho fihla ha matsoho ho hlaha karolong e ka tlase ea morao.
Ho phahamisa 2-Mohato oa 4
Tsoela pele ha matsoho a ntse a tsoelapele ka pele mme o theoha haufi le koloi.
Ho phahamisa 2- Mohato oa 5
Tsoela pele ho phahamisa mpa mahetleng ha matsoho a khutlela ho ea kopana setulong sa hau.
Ho phahamisa 2-Mohato oa 6
Tsoela pele ho kena ka C-curve ho phahamisetsa matsoho holimo, ho bula sefuba le mahetleng. Hlalosa matsoho ho thusa ho phahamisa (kapa morupeli ea nang le phihlelo a ka boela a thusa).
Ho phahamisa 2-Mohato oa 7
Ka taolo, bula liphaka 'me u li pota-potile ka holimo le ka bophara ha mahetla a lumella ka mokhoa o khotsofatsang.
Ho phahamisa 2-Mohato oa 8
Qetella ho fihla maotong.
Khutlela sebakeng sa pele.
Pheta boikoetliso ka makhetlo a mabeli hape.
Tsoela pele ho Pilates Reformer Rowings 3 le 4
kapa Rowings 5 - 6 (ho kuta le ho hula)
Lintlha le Lihlopha
Re leboha morupeli oa rona ea bitsoang Alisa Wyatt. Alisa ke mothehi-mothehi oa Pilatesology.com, a ngolisitseng li-classes tsa Pilates inthaneteng. Hape ke moetapele ea tsebahalang oa Pilates ea ileng a phatlalatsa li-DVD tse 'nè tsa li-Pilates: Moqali oa pele, ea bohareng le ea Advanced Pilates Workout le Pilates for Men
sheba litlhahlobo:
Advanced Pilates DVD
Tlhahlobo: Li-Pilates tse kholo
Alisa Wyatt e boetse e hlahisoa ka litaelo tsa Pilates mat exercing neck pull le Litlhaku tsa hae tse tsoang ho Masters ka Pilates molala oa mokokotlo e bile karolo e kholo mona.