Ma pilate kunyumba osiyanasiyana pokonzekera ndi Alyona Mondovino

Kuchita pafupipafupi ma Pilates kudzakuthandizani kulimbitsa minofu yakuya, kukulitsa kusinthasintha komanso kusintha mawonekedwe. Ma pilate amawerengedwa kuti ndi amodzi mwamankhwala otetezeka kwambiri. Ndimapereka ma Pilates kunyumba - kanema yochokera kwa Alena's Mondovino.

M'nkhani 3 yamndandanda wamapulogalamu ndi Alyona Mordovina:

  1. Ma Pilates opanda zida: magawo atatu azovuta.
  2. Ma pilate mpira / fitball
  3. Olowa mgulu

Mapulogalamu ngati yoga ndi Pilates ndiosavuta kuchita makanema mchilankhulo cha Russia kuti mumvetsetse ma nuances onse ndi njira zoyenera zolimbitsa thupi. Alena amapereka upangiri ndi maupangiri panthawi yophunzitsidwa ndipo zidzakuthandizani kuyeserera ma Pilates kunyumba moyenera komanso moyenera.

Onaninso:

  • Mavidiyo 20 apamwamba ochita masewera olimbitsa thupi kuchokera ku Popsugar
  • FitnessBlender: masewera olimbitsa thupi atatu
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Kufotokozera kwa ma Pilates kunyumba ndi Alyona Mordovina

Alain Mordovina ndi katswiri weniweni pa yoga ndi Pilates. Amagwira nawo ntchito zolimbitsa thupi kwazaka zopitilira 20. Mu 2003 Alena ndi mphunzitsi wa yoga ndi Pilates, amapanga ma DVD ndikupanga makanema ophunzitsira makanema azama TV "Live". Zaka zingapo zapitazi, Alain Mordovina amayesetsa kuyendetsa yogalates - kuphatikiza kwa zinthu za yoga ndi Pilates.

Kodi maubwino amakalasi a Pilates ndi Alyona Mordovina ndi ati? Choyamba, mudzasintha thupi lanu, kusintha kamvekedwe ka minofu, kuchotsa malo ovuta pamimba ndi ntchafu. Chachiwiri, chifukwa cha a Pilates kunyumba mungaiwale zamavuto amsana mwanu ndikusintha kakhazikikidwe kanu. Chitani pulogalamu ya Alena's Mondovino atha kukhala anthu okonzeka aliwonse: adapanga zolimbitsa thupi kwa oyamba kumene, apakatikati komanso otsogola.

Zochita zabwino kwambiri za 60 zochokera ku Pilates

Kuti mupeze zotsatira zabwino ndikofunikira kutsatira mfundo zoyambirira za Pilates, zomwe ndikofunikira kukumbukira muphunziro lonse:

  • Mfundo yokhazikika. Limbikitsani minofu ya m'mimba kukoka msana mu mzere umodzi wowongoka, kukopa mchombo kumsana. Ingoganizirani kuti m'mimba mwanu mudadina batani lolimba. Pitirizani kuyankhula minofu ya ntchafu yamkati ndi minofu ya gluteal
  • Mfundo yokoka. Kokani scapula mkati, tsitsani mapewa pansi, mutulutse makutu awo. Mverani kutambasula msana.
  • Mfundo yolumikizana. Mitsempha ya scapula, phewa ndi mchiuno iyenera kukhala pamzere umodzi, simuyenera kuthyola zolimbitsa thupi mukamachita masewera olimbitsa thupi.
  • Mfundo ya kupuma. Pakati pa Pilates, muyenera kutsatira kupuma kwachiwiri kwa thoracic. Mpweya wakuya kupyola m'mphuno, tulutsani pakamwa. Phatikizani mpweya ndi mayendedwe omwe sayenera kukhala akuthwa.
  • Mfundo yokhazikika. Pakati pa ma Pilates kunyumba, khalani ndi chidwi ndi zomwe mukuchita. Pangani minofu yanu kugwira ntchito yokhayokha pokhapokha minofu yolunjika.

Ngati mukuchita mapulogalamu ena olimbitsa thupi omwe mutha kuchita masewera olimbitsa thupi a Pilates kunyumba ndi Alyona Mordovina 1-2 pa sabata. Ngati mukukonzekera kupha Pilates, tengani masiku 3-4 pa sabata.

Video Pilates ndi Alyona Mordovina

Malo ovuta a Alena a Mondovino ndi abwino kuchita ma Pilates kunyumba. Yambitsani pulogalamu yolowera ndikamaliza maphunziro a 10-15, pitani pamavuto ena. Ngati muli ndi chidziwitso ku Pilates, mutha kuyamba pomwepo ndi mulingo wapakatikati kapena wapamwamba.

Simufunikanso zida zowonjezera, koma Mat okha pansi. Magawo amatenga mphindi 50-55 ndipo akuyenda pang'onopang'ono. Gawo lalikulu lochita masewera olimbitsa thupi limachitika pa Mat, mudzagwira ntchito pamimba pamimba ndi khungwa, pamisempha ya ntchafu ndi matako.

Mulingo wolowera:

ПИЛАТЕС: начальный уровень. Ваш путь к Здоровью, Стройности kapena Отличному самочувствию!

Mulingo wapakatikati:

Ndemanga kuchokera kwa omwe adalembetsa, a Helen, omwe adatilimbikitsa kuti tisamalire zolimbitsa thupi za Alena's Mondovino:

Mulingo wapamwamba:

Ma pilate mpira / fitball

Ngati muli ndi fitball kunyumba, ndiye kuti muyenera kuyesa masewera olimbitsa thupi a Alena a Mondovino "Pilates mpira". Mosiyana ndi zovuta zam'mbuyomu, palibe kusiyana pakati pamavuto, koma kanema aliyense amayang'ana pagawo lazovuta. Makalasi ndiabwino kwa oyamba kumene komanso otsogola, ingosinthani tempo ndi kuchuluka kwa reps kutengera kuthekera kwanu.

Ma pilate pa mpira amathandizira kusunthika komanso kusinthasintha kwamalumikizidwe, zotsatira zabwino pamachitidwe opumira komanso amtima wamthupi. Fitball imatenga mawonekedwe a gawo la thupi mosavuta, omwe amathandiza kuchotsa kupsinjika msana ndi kumbuyo.

Lathyathyathya m'mimba:

Miyendo yopyapyala:

Ndemanga kuchokera kwa omwe adalembetsa, Helen:

Olowa mgulu

Omwe amagwiritsira ntchito yogalati ndimachitidwe olimbitsa thupi omwe Kuphatikiza zochitika za Pilates ndi yoga. Tithokoze a Pilates mudzatha kulimbitsa minofu yakuya kwambiri ndikulimbitsa minofu yapakatikati, ndipo yoga, ikuthandizaninso kulumikiza thupi, kutsegula mapewa ndi ziuno, kuti mumve kusinthasintha komanso kupindika kwa thupi.

Ma yogatate amatengera kupuma koyenera komanso katundu munthawi yomweyo m'magulu onse akulu amisempha. Union of yoga ndi Pilates imakupatsani mwayi wogwiritsa ntchito zabwino zonse za malo otchukawa pulogalamu imodzi. Omwe amachita masewera olimbitsa thupi omwe ali ndi Alyona Mordovina ali oyenera magawo onse ndipo apempha onse okonda kulimbitsa thupi. Kuti muchite izi pulogalamuyi ndi yosavuta komanso yosangalatsa.

Omwe akuchita masewera olimbitsa thupi ndi Alyona Mordovina:

Ma pilates samangothandiza kukonza mawonekedwe, koma amachepetsa nkhawa kumbuyo, mavuto omwe ndiofunikira makamaka pakukhala pansi. Mutha kuchita ma Pilates kunyumba mosatekeseka komanso moyenera limodzi ndi kanema wa Alena's Mondovino.

Onaninso: Makanema 10 apamwamba ochokera ku Pilates oti azichita kunyumba.

Kwa oyamba kumene, masewera olimbitsa thupi ochepa

Siyani Mumakonda