Zamkatimu
Denise Austin amapereka Pilates, yomwe mudzatha kuchotsa madera ovuta ndikuwongolera chithunzi chanu. Atatu kulimbitsa thupi lalifupi kwa pamimba, kumtunda ndi kumunsi kwa thupi ndi abwino ngakhale oyamba olimba.
Kufotokozera kwa pulogalamu: Shrink Your Fat Zones Pilates kuchokera ku Denise Austin
Kuchepetsa thupi, limbitsani thupi lanu ndi minyewa yamamvekedwe ndi pulogalamu ya Pilates yamalo ovuta. Kulimbitsa thupi kwakanthawi kochepa ndi Denise Austin kudzakuthandizani kumangitsa pamimba, mikono, ntchafu ndi matako. Mphunzitsi wodziwika bwino amagwiritsa ntchito zida zapadera zochokera ku Pilates kuti mafomu anu akhale angwiro. Mudzagwira ntchito kuwongolera mkhalidwe wa thupi lanu pakukhazikika komanso kuthamanga, sitepe ndi sitepe, kuchita masewera olimbitsa thupi. Zotsatira za maphunziro adzakhala osati wokongola mawonekedwe, koma anatambasula ndi kusintha thupi.
Chidule cha zolimbitsa thupi zonse Denise Austin
Complex Shrink Your Fat Zones Pilates imakhala ndi masewera olimbitsa thupi atatu a mphindi 15:
- Kwa thupi lapamwamba: gawo ili ndi masewera olimbitsa thupi ndi dumbbells kwa minofu ya mikono, mapewa ndi pachifuwa. Muyenera kutenga ma dumbbells kuyambira 1.5 kg ndi kupitilira apo.
- Kwa mimba ndi msana: mu gawo ili zambiri zolimbitsa thupi zili pa Mat, gwiritsani ntchito minofu yonse ya corset. Kuwonjezera apo, mudzafunika thaulo laling'ono.
- Kwa ntchafu ndi matako: ntchito izi zikuphatikizapo zolimbitsa thupi zochokera Pilates kwa ntchafu ndi matako. Gawo lazolimbitsa thupi limachitidwa atayima, ndipo ena - amachitika pa Mat. Zida zowonjezera sizikufunika.
Mutha kuchita katatu motsatizana mphindi 15 kapena kusankha gawo losangalatsa kwambiri kwa inu. Program ndi mlingo wa zovuta oyenera oyamba kumene, koma anthu ndi pafupifupi makalasi kukonzekera adzakhala zothandiza kwambiri. Ndikoyenera kunena kuti izi zovuta sizingatchulidwe kuti Pilates m'lingaliro lachikale, m'malo mwake ndi masewera olimbitsa thupi okhala ndi zinthu za Pilates. Komabe, izi sizimachepetsa mphamvu zake. Pamakalasi muyenera Mat, chopukutira ndi zolemera zamanja (1.5 kg).
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Dongosololi limapangidwa kuti likhale labwino komanso labwino limbitsani minofu ya pamimba, mikono, ntchafu ndi matako.
2. Pulogalamuyi imagawidwa muzochita zamtundu uliwonse wamavuto, kotero mutha kungochita gawo lomwe mukufuna kwambiri.
3. Denise Austin amapereka maphunziro anthawi yochepa kwambiri, kotero mutha kuwachita, ngakhale mutakhala ndi nthawi yotanganidwa. Kapena mutha kuwonjezera mphindi 15 zabwino pamapulogalamu ena.
4. Ndi zovuta izi mudzalimbitsa minofu ndikuwongolera kaimidwe.
5. Pilates imathandizira kusinthasintha komanso kugwirizanitsa thupi.
6. Pulogalamuyi ndi yoyenera ku maphunziro a novice, komanso omwe sanachitepo Pilates.
kuipa:
1. Kusowa kwa cardio mwina kulepheretsa njira yochepetsera thupi. Mapulogalamu oterowo amakwaniritsa bwino maphunziro a aerobic.
2. Ndikofunikira kumvetsetsa kuti iyi si Pilates mu mawonekedwe ake oyera, koma m'malo mwake adasinthiratu maphunziro amphamvu a Pilates.
Pulogalamu ya Pilates yamalo amavuto oyenera kwa oyamba kumene komanso omwe adaganiza zothawa kwakanthawi kuchokera kumasewera otopetsa. Maphunziro achidule ndi Denise Austin apanga thupi lanu wamphamvu, wathanzi komanso wosinthasintha.
Werenganinso: Pilates ndi Cathy Smith kuti achepetse thupi.