Dongosolo Denise Austin wokhala ndi gulu lotanuka: Ma Pilates a aliyense

Kwa Pilates iliyonse yomwe ili ndi Denise Austin ndi pulogalamu yolimbitsa thupi yochepetsera thupi komanso thanzi labwino. Pangani thupi lanu kukhala losinthika komanso lamphamvu limodzi ndi masewera olimbitsa thupi abwino kwambiri a Pilates.

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• Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire

Kufotokozera kwa pulogalamu Denise Austin: Pilates kwa aliyense

Pulogalamu yonseyi ikuyang'ana kugwira ntchito ndi kumanga minofu, yomwe ndi maziko a kayendetsedwe kake. Zimaphatikizapo: zowongoka, zopingasa, zakunja ndi zamkati, ndi minofu yam'mbuyo, chiuno ndi matako. Pilates yokhala ndi Denise Austin ipangitsa thupi lanu kukhala lolimba komanso losinthika. Zochita zonse zosankhidwa zimapezeka kwambiri komanso zoyenera kwa aliyense mosasamala kanthu za kulimbitsa thupi. Kuphweka kumeneku kumawapangitsa kukhala ogwira mtima kwambiri. Chonde dziwani kuti ntchito ya Pilates ndiyofunikira paubwino, osati kuchuluka. Zilibe kanthu kuti mumalimbitsa thupi kangati, komanso momwe mukuchitira.

Pulogalamu ya Denise Austin - Pilates mphindi 45 zilizonse. Zolimbitsa thupi zimakhala ndi magawo angapo, mutha kuzichita kwathunthu, kapena kusankha magawo amodzi:

• Kutentha kwamphamvu (5 mphindi). Kutentha kwamphamvu kumakonzekeretsa minofu ndi ziwalo zanu kuti zithe.
• Zochita zolimbitsa thupi pansi ndi gulu lotanuka (Mphindi 20). Zochita zolimbitsa thupi zokhala ndi gulu lotanuka zimakuthandizani kuti muchepetse thupi, kupangitsa kuti minofu ikhale yolimba komanso kuti mupeze zotsatira mwachangu. Mutha kupanga seti popanda zotanuka.
• Zochita zolimbitsa thupi ndi mpando (8 mphindi). Mulimbitsa ntchafu ndi matako anu ndi masewera olimbitsa thupi omwe nthawi zambiri amachitidwa mutagona. Koma muvidiyoyi Denise Austin akuwonetsa kaimidwe kawo. Potero, mumakwaniritsa zotsatira ziwiri.
• Zochita zoyimirira ndi gulu lotanuka (7 mphindi). Zovutazi zimakhala ndi gulu lotanuka lomwe limaphatikizapo kumtunda ndi kumunsi kwa thupi lanu.
• Kutambasula (5 mphindi). Gawoli limatha ndi kutonthoza ndi kumasuka gawolo. Mudzadzimva kukhala wochepa thupi, komanso wamphamvu kuposa kale.

Pa maphunziro, mudzafunika mpando ndi zotanuka (rabara) tepi. Ngakhale Denise akunena kuti mungathe kuchita popanda tepi. "Pilates kwa aliyense" ndi yoyenera pamagulu onse kuyambira koyambira mpaka apamwamba. Kuchita pulogalamu 3 pa sabata, kuphatikiza izi ndi masewera olimbitsa thupi kwambiri, monga "Kuwonda mofulumira" Denise Austin. Kapena chitani zovuta kamodzi pa sabata kuti mutsitse thupi kuchokera pakuphunzitsidwa mwamphamvu.

Elastic bandi yolimbitsa thupi

Ubwino wa pulogalamuyi:

1. Zolimbitsa thupi Denise Austin "Pilates kwa aliyense" zipangitsa thupi lanu kukhala lowonda komanso losalala. Mudzalimbitsa minofu, kuwongolera chiuno ndi matako anu.
2. Denise adasonkhanitsa zolimbitsa thupi zothandiza kwambiri kuchokera ku Pilates. Komabe, sizovuta kuchita: kuchita bwino kwa Pilates mu kuphweka kwake.
3. Mudzasintha kusinthasintha kwanu ndi kutambasula popanda kupsinjika kulikonse pamalumikizidwe.
4. Pulogalamuyi ndi yoyenera pamagulu onse aluso. Mfundo yakuti kukula kwa kusinthasintha kwanu ndikukukakamizani kuchita masewera olimbitsa thupi ovuta.
5. Zovutazo zimakhala ndi zotsatira zopindulitsa pa mitsempha ya musculoskeletal, imathandiza kuwongola kaimidwe kanu ndikulimbitsa msana wanu.
6. Kuphatikiza pa kusintha kwa thupi, mudzakhala ndi thanzi labwino, kukhala olimba komanso amphamvu.

Makochi TOP 50 pa YouTube: kusankha kwathu

Zoyipa za pulogalamuyi:

1. Amafunika bandi zotanuka kapena chinthu chomwe chingalowe m'malo mwake.
2. Si Pilates anu enieni. Denise masewera olimbitsa thupi amakono pansi pa njira yolimbitsa thupi.

Ndemanga pa pulogalamu "Pilates for aliyense":

Pulogalamu ya Ubwino Denise Austin: Pilates pa chilichonse amawongolera mawonekedwe anu ndipo amapatsa thupi mphamvu ndi mphamvu. Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa thupi lanu kukhala lamphamvu, lolimba komanso lokongola.