Zamkatimu
Pilates ndi Kathy Smith ndi mwayi waukulu kuonda, limbitsani minofu yanu, mphamvu zabwino, kusintha kaimidwe ndi kusinthasintha. Awa ndi amodzi mwamapulogalamu ochepa ozikidwa pa Pilates omwe angakuthandizenidi kusintha thupi lanu.
Kufotokozera Pilates kwa kuwonda ndi Kathy Smith
Rate Kathy Smith - Mafuta Owotcha Pilates ndi njira yosavuta komanso yotsika mtengo yochotsera kulemera kwakukulu ndi malo ovuta. Zochita zolimbitsa thupi zochokera ku Pilates zidzakuthandizani limbitsani minofu yakuya ya thupi kupanga thupi lochepa thupi. Mudzaphunzira kuyang'ana m'kalasi ndi kulamulira kayendedwe kake kalikonse. Chifukwa, monga mukudziwira, mukamachita masewera olimbitsa thupi pang'onopang'ono mu Pilates, zidzakhala zogwira mtima. Pakuti pazipita zotsatira, mphunzitsi anayatsa mu olimba Inde ndi zovuta aerobic thupi kuwonda.
Chifukwa chake, pulogalamu ya Pilates ndi Kathy Smith ili ndi magawo atatu:
- Complex kwa m'munsi thupi. Zochita zoyambira kumunsi mudzakhala ndi miyendo yopyapyala ndipo mudzasintha mawonekedwe a chiuno ndi matako anu. Phunziroli limatenga mphindi 30, zolimbitsa thupi zonse zimachitika pa Mat.
- Zovuta za m'mimba. Mudzachita masewera olimbitsa thupi kuti mukhazikitse thupi, kulimbitsa minofu yolunjika, yopingasa komanso ya oblique. Zochita zonse zimachitidwanso pa Mat, nthawi - mphindi 25.
- Aerobic complex. Simudzakhala ovuta kuwotcha zopatsa mphamvu panthawi yolimbitsa thupi koma kwa maola angapo pambuyo pake. Mphindi 40 zovutazo zimakhala ndi masewera olimbitsa thupi ochepa kwambiri a cardio omwe amatha kusinthana mosavuta. Zida zowonjezera sizifunikira.
Mukhoza kuchita masewera olimbitsa thupi kawiri pa sabata, kusinthana pakati pawo. Izi zidzathandiza kuwotcha mafuta ndikugwira ntchito kumtunda ndi kumunsi kwa thupi. M'makalasi, kupatula a gym Mat kapena Mat, simuyenera kukhala ndi zida zowonjezera. Maphunziro awiri oyambilira amachitika momasuka komanso momasuka zomwe zikuwonetsa kukhazikika komanso kuyang'ana kwambiri. Muzochita za aerobic mukuyembekezera kuthamanga kophulika komanso kuchita masewera olimbitsa thupi kwambiri. Kapenanso, kwa oyamba kumene amawona Pilates Suzanne Bowen.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Pulogalamu ya Pilates ndi Kathy Smith ikuphatikiza aerobic ndi ntchito katundu. Njirayi imathandizira kuwotcha mafuta, kulimbitsa minofu ndikuwongolera thupi.
2. Chifukwa cha ntchito yapayekha kumtunda ndi kumunsi kwa thupi, mudzakonza malo ambiri ovuta: pamimba, ntchafu, matako.
3. Zovuta ndizoyenera kwa oyamba kumene. Kathy amapereka katundu wogwira mtima, koma wotsika mtengo kwambiri, kotero phunziroli ndi la aliyense. Kuphatikiza apo, kanemayo nthawi zonse akuwonetsa kusinthika kosavuta kwa masewera olimbitsa thupi.
4. Kuwonjezera pa kuwonda, kuchita masewera olimbitsa thupi kudzakuthandizani kusintha kaimidwe ndi olowa kuyenda.
5. Simusowa zida zowonjezera.
6. Kanema Pilates kwa kuwonda anamasuliridwa chinenero Russian.
kuipa:
1. Muyenera kumvetsetsa kuti pulogalamuyi ndi mtundu wa masewera olimbitsa thupi a Pilates. Wina yemwe akudziwa bwino za malangizowo, mwina sangakonde.
2. The zovuta si zapamwamba - katundu amapereka ndithu mofatsa.
Mapulogalamu monga Pilates ndi Kathy Smith adzakuthandizani kusintha maonekedwe anu. Kuchita masewera olimbitsa thupi pafupipafupi ndi mphunzitsi wodziwika bwino, simudzakhala ndi nthawi yozindikira momwe mungachepetse thupi, zidzalimbitsa thupi lanu ndikuchotsa kugwa.
Werenganinso: Pilates ndi Denise Austin: Zolimbitsa thupi 3 zazifupi zamalo ovuta.