Zamkatimu
Casey Ho (Cassey Ho) - ndi m'modzi mwa makochi otchuka kwambiri pa YouTube, omwe amapereka chisankho chachikulu 'Pilates yochita masewera olimbitsa thupi. Kanema wake wa Blogilates ali ndi anthu oposa 3.5 miliyoni olembetsa ndipo ndi amodzi mwa malo odziwika bwino olimbitsa thupi ku United States. Tikukupatsani 10 zolimbitsa thupi zochepa pamiyendo kuchokera ku Blogilates zomwe zingakuthandizeni kulimbitsa minofu, kukonza kupumula kwa m'chiuno mwanu, kuchotsa madera omwe akutha.
Casey Ho makamaka amapereka maphunziro ochepa. Mutha kupanga kanema ndikuyijambula pang'ono, kapena kuphatikiza magawo angapo kutengera kupezeka kwa nthawi ndi kuthekera. Muthanso kuwonjezera izi polimbitsa mwendo mu dongosolo lanu lolimbitsa thupi kuti muwonjezere katundu paminyewa yamiyendo. Kuti mukwaniritse zotsatira zake mwachangu pamavidiyo azolimbitsa thupi a miyendo osachepera 3 pa sabata mphindi 30 patsiku.
Ma Workout Blogilates oyenera magwiridwe onse, koma odziwa kugwira ntchito pulogalamu angawoneke zochepa mphamvu. Maphunziro onse amachitika popanda zida zina zowonjezera, ngati sizinafotokozeredwe padera. Makalasi samawonetsedwa otentha komanso ozizira, komabe, tikukulimbikitsani kuti muziwayendetsa nthawi zonse, mwachitsanzo, makanema ochokera kuma Blogilates:
- Zotenthetsa: https://youtu.be/Dku5R496Ino
- Mangirirani mahatchi kugaleta: https://youtu.be/kKeBjBBUQyY
10's zochepa zolimbitsa thupi zolimbitsa thupi kuchokera ku Blogilates
Zochita zomwe zili pansi kwathunthu
1. Zolimbitsa Thupi Zabwino Kwambiri za 5 (Mphindi 10)
Kulimbitsa thupi kumaphatikizapo masewera olimbitsa thupi asanu a miyendo yaying'ono: Ntchafu yamkati yosunthika (kumanzere & kumanja), Criss mtanda lumo Miyendo bwalo limatsitsa, ma kickout a Gulugufe. Zochita zonse zimachitidwa pansi ndipo zimawathandiza kuti azikhala ochepa miyendo. Makamaka yogwira ntchitoyi Blogilates anachotsa madera ovuta pa ntchafu yakunja ndi yamkati.
2. Kulimbitsa Thupi Langwiro (Mphindi 10)
Pulogalamuyi mudzachita nawo osati minofu ya ntchafu zokha, komanso minofu wa matako ndi khungwa. Mbali yakunja ya ntchafu nawonso siyikhala yopanda chidwi. Casey Ho akupereka izi: Half clam lifter, Half clam pulse, Bloor tap, Brogger, Criss cross miyendo, Tumbo laling'ono la mwendo, Bwalo lamiyendo.
3.Kulimbitsa Thupi Bwino Kwambiri Pamiyendo Yoyendetsedwa (Mphindi 11)
Pulogalamuyi makamaka imakhala ndi kukweza mwendo pamalo omwe amakhala pambali pake, motero mukalasi, makamaka kugwira ntchito mwakhama ntchafu yakunja. Mukuyembekezera zochitika zotsatirazi: Ntchafu za Triangle, Clamshels Zipolopolo zowonjezera, lumo wonyezimira.
Zochita zomwe zaimirira
4. Bikini Blaster: Masewera Olimbitsa Miyendo (Mphindi 12)
Pa kulimbitsa thupi kumeneku mufunika ma dumbbells ochepa 1-2 kg, koma mutha kuchita popanda iwo. Kanema mulinso kosangalatsa kusintha kwamapapu ndi squatszomwe zingakuthandizeni kulumikizana ndi minofu ya matako ndi miyendo. Casey Ho amaperekanso masewera olimbitsa thupi poyeserera komanso kuwala kwa plyometric. Kuchita masewera olimbitsa thupi: Kukankha mozungulira mozungulira, T-squat wamiyendo imodzi, Kudumpha kwa squat, squat Wopapatiza, Lunge mbali, Lunge Kick.
5. Miyendo Yosema mu Skinny Leggings Workout (Mphindi 14)
Izi zothandiza maphunziro a ballet ndi mpando zidzakuthandizani kugwira bwino ntchito pamavuto amiyendo ndi matako. Casey Ho amapereka masewera olimbitsa thupi ochepa, koma chifukwa chakubwereza kangapo ndikusuntha kwa minofu yanu kudzikumbutsa muvidiyoyi yonse. Mudzachita masewera olimbitsa thupi: diamondi Magulu, Zozungulira, Chibugariya Mapapo, Bridge.
Zochita zosakanikirana (kuyimirira ndi pansi)
6.Miyendo & Kuchepetsa Ntchafu
Kuchita masewera olimbitsa thupi kumaphatikizapo zolimbitsa thupi zamiyendo ndi matako: squats, mlatho, lumo komanso kulumpha kopepuka pamtambo. Phunziroli ndi lalifupi, koma kwenikweni kulimbitsa thupi kwambiri. Mudzakhala ndi: Squat, Bridge, Bridge limodzi, Mwendo wamiyendo umodzi, lumo m'mbali, Kuvina nyama, Jack wamatabwa.
7. Chovuta Chochepetsa Ntchafu
Mu theka loyambirira la masewera olimbitsa thupi mudzachita masewera, mapapo ndi kusinthasintha mu theka lachiwiri - kukweza mwendo kumagona pansi. Makamaka mwakhama matako ndi ntchafu zamkati. Mukuyembekezera zochitika zotsatirazi: mbali mapapu, Chithunzi squats, mwendo kusambira, Mkati ntchafu nyemba, mbali mwendo akukweza.
8. Miyendo Pamoto (Mphindi 10)
Kulimbitsa thupi kumeneku kumaphatikizapo zokwanira za machitidwe apachiyambi. Ngati mwakhala mukuchita kanema wa YouTube wa Blogilates, ndipo ndikuganiza kuti mulibe chodabwitsa, mutha kuyesa kanemayu. Zachidziwikire, a Casey athe kukupatsirani china chatsopano. Zochita mu pulogalamuyi ndi izi: Lunge ndi squats, Kuukira kwa ng'ombe, khasu & squat, milatho ya Daimondi Saddlebag shaver.
9. POP Pilates: Mwendo wa Perky & Miyendo Yotalika Yowonda
Pulogalamuyi yochokera ku Blogilates itha kukhala pafupifupi ogawidwa m'magulu atatu: mu gawo loyambalo mudzachita masewera olimbitsa thupi atagona kumbuyo kwanu, gawo lachiwiri - atagwada pagawo lachitatu, mphunzitsiyo adapanga masewera a ballet. Kanemayo, gwirani ntchito moyenera matako anu, ntchafu yanu ndi mwana wanu ng'ombe, ngakhale pang'ono minofu ya m'mimba.
10.Kukonza Ntchafu & Kutsekemera Kwambiri
Gawo la kulimbitsa thupi kwa ma Blogilates ndikuti machitidwewa amachitika ndi gulu lolimbitsa thupi. Mufilimuyi yayifupi Casey amapereka zochitika zabwino kwambiri zamiyendo ndi matako, zomwe ndizovuta kwambiri ndikutsutsana ndi wotulutsa. Kuchita masewera olimbitsa thupi: Khomo lotseguka, Kuyenda kwa squat, Kankhani, kumbuyo, Kankhani, gwirani, accordion Ntchafu, Chiwombankhanga.
Bonasi: Kodi ndingachite ma squat 1000 (mphindi 45)
Ntchitoyi ikuthandizani kuti muzisangalala olimba mbuyo kwa mphindi 45. Mukuyembekezera mitundu yonse yamasinthidwe: ma classic, kukweza mwendo, ma squie, ma squats okhala ndi bulu, ma squat pa mwendo umodzi mwendo ngakhale kugubudukira pa Mat. Ma squat 1000 mumphindi 45 si nthabwala. Minofu yanu idzawotcha.
Timakakamizanso kuti kulemera kwa miyendo sikokwanira kuchita masewera olimbitsa thupi pafupipafupi. Kuchepetsa mafuta kumatheka pokhapokha kuchepa kwa kalori tsiku lililonse. Werengani zambiri za izi m'nkhaniyi: Kuwerengera zopatsa mphamvu: mafunso ndi mayankho otchuka
Onaninso: Kanema wabwino kwambiri wa 25 wa ntchafu yamkati.
Kulimbitsa thupi pakuchepa kwamphamvu, Miyendo ndi ma glute