Pilates Chitani - Fitness Kwa amene sali mu malo

"Health - ndi chigawo choyamba cha chimwemwe" D. Pilates

Pilates - dongosolo la thupi thupi ndi mzimu.

Izi mtundu wa olimba anayamba kupanga ndi dokotala German, wothamanga ndi General Joseph Pilates. Poyamba Pilates njira ankagwiritsa ntchito pa konzanso wa ovulala pa nkhondo, ndiyeno kunapezeka Hollywood zisudzo.

Mbali Pilates mmenemu ndi pawiri la kumadzulo ndi kum'mawa zinthu olimba ndi nzeru. chidwi linaperekedwa kwa anatambasula, chitukuko cha kusinthasintha limodzi akuyendayenda minofu kwambiri ndi chabe, Mitsemphayi elasticity ndi kupirira maphunziro. Pilates uprazheniya zovuta.

Ngakhale softness akuoneka zokambirana ali pa thupi liri mu zosatheka zochepa amadza kuposa mitundu ina ya maphunziro.

Pilates Zochita - olimba ndi amene amakonda kayendedwe, chitukuko ndi kusintha nthawi zonse. Izi kalasi amene sindimakonda kuima iliyonse muchilichonse cholankhulidwa. Ndipo kwa amene angakonde kuzengereza nthawi: Pilates kumatithandiza kusunga kuchepa kwa msinkhu. The zifukwa kukhala chinsinsi kwa sayansi. Koma anavomereza kuti anthu amene nthawi zonse zikugwira Pilates, kuyang'ana wamng'ono kwambiri kuposa zaka zake. Akukhulupirira kuti umboni uliwonse kugona mu phindu Tambasula Integrated. Ndipotu, anati yoga kukhalabe yaitali wamng'ono.

Mosiyana ochiritsira workouts Pilates Zochita si inamangidwa pa kubwereza wosatha kayendedwe ka chomwecho. Apa bwereze chabe. magulu onse anapangidwa kuti kukoka kwa mlingo wa minofu ofooka kukhala olimba. Pilates wachisomo ndi ductile.

Pilates Khalani: Ofunika

• Kulimbitsa thupi chizolowezi pansi.
• Maphunziro pansi ndi zipangizo zina zapadera.
• Maphunziro pa simulators wapadera.

Sankhani waika zokambirana aliyense amene akufuna kuchita pilates akatswiri mabogi.

Terms of Pilates:

• kuika pa akuthamanga Zochita;
• ozungulira kwambiri m'mimba kupuma (n'zozama chifuwa);
• kuganizira minofu zimenezo zimene akufotokozera kuchita Zochita;
• khalidwe la maseŵerowo;
• maphunziro zonse.

Njira Pilates wachita Zochita pafupifupi onse minofu pa nthawi yomweyo. Apa amapezeka ma wapadera kuti amakulolani kuchita bwerezanonso pogwiritsa, minofu ya kumbuyo, miyendo ndi atolankhani, kuphunzitsa thupi lonse nthawi yomweyo. Imodzi mwa mfundo za Pilates osnopolagayuschih - kwambiri. Chifukwa, ntchito kumawonjezera kamvekedwe, kayendedwe kukhala pulasitiki.

Pilates Zochita kwa oyamba ndi wofatsa chikhalidwe, kwa anthu ophunzitsidwa pali zovuta zolimbitsa options.

Pilates amachita ndi

"Bwato".

Khala pansi, mawondo anu, mapazi kuika pansi, mapazi pang'ono kukonza. Kumvetsa ntchafu ndi manja ake. Flatten kumbuyo ndi kutambasula korona. Miyendo kukweza kwa bondo ndi kufanana kwa pansi. Kupuma kwambiri, ndiyeno musonkhanitse m'mimba ndi kanthawi nazo msana, nditatsamira kumbuyo. Pa mpweya watsopano, limbitsani nsana wanu. Bwerezani kangapo.

"Cannes-Kan"

Ugone, Taphunzira pa mkono, ndi elbows akhale pansi mapewa anu, mawondo anu, zala kukhudza pansi mosavuta. Kokani m'mimba, pokoka mpweya mpweya ndi kukuza maondo lamanja. Exhaling, limbitsani miyendo yanu m'njira opendekera za nyumba ya. Pokoka mpweya ndi kutenga poyambira malo. Bwerezani gululi, koma kwina. Kuchita chilichonse kangapo.

"Crosswise

  Kugonera nsana wanu, weramitsani miyendo yanu ndi kukweza moti maondo ake anali pamwamba m'chiuno, akakolo likufanana ndi pansi, manja ake kukoka mutu. Kokani mimba, kukanikiza nsana wake ndi pansi. Kwezani mitu yanu, khosi ndi masamba phewa pang'ono oposa. Kupuma. Kutulutsa, limbitsani mwendo lako lamanzere, kuwasunga pa makona a madigiri 45 kuti pansi. Ndiye kukuza thupi pamwamba kumanja popanda caving mu tinsalu. Pokoka mpweya ndi kutenga poyambira malo, popanda kutsitsa tsamba. Mapazi kusintha ndi kutsatira gululo mu njira zina. Agwire kangapo malangizo onse.

"Angabweretse ndodo"

Musakhale mawondo, Taphunzira pa mkono, ndi elbows akhale pansi mapewa anu ndi maondo - mu mzere ndi m'chiuno. Abweze anaweramuka mwendo wake, ndikuika pa chala cha. Ndiye chimodzimodzi ndi mwendo wina. Thupi limafuna kutambasula mu mzere umodzi (Trims angabweretse). Kupuma. Exhaling, kukweza m'chiuno. Mutu ayenera adatchithisira, koma sanali kukhudza pansi. Kutulutsa, kubwerera ku slats ndi kaimidwe.

"Mermaid"

Khala pa ntchafu (kumanja), ndi maondo anu akunga. Taphunzira pansi ndi dzanja lanu lamanja, ndi mawondo mlingo. Ikani dzanja lako lamanzere pa bondo lako lamanzere, pachikhatho cha dzanja lake kutsegula oposa. Pokoka mpweya monga inu kukankha ndi dzanja lanu lamanja ndi kutukula m'chiuno mpaka phewa yoyendetsedwa pamwamba polumikizira. Pankhaniyi, mkono kumanzere kukokera. Pokoka mpweya ndi kuchepetsa nokha pansi. Bwerezani kangapo madera osiyana.

"Onsewo ndi nyumba"

Imani chilili, mikono kuti mbali pa msinkhu phewa, kanjedza pansi. Pokoka mpweya, plunging m'mimba. Pa kutulutsa, thupi iwonso mafupa a chiuno lamanja ndi ntchafu chete. N'kupuma kachiwiri ndi kubwerera. Ndiyeno nkutembenuka lamanzere. Agwire kangapo.