Makanema 10 apamwamba kwambiri omwe ali ndi Pilates pamavuto

Ngati mukuyang'ana masewera olimbitsa thupi apamwamba komanso otetezeka omwe angakuthandizeni kugwira ntchito pazovuta, ndiye yesani dongosolo la Pilates. Kupyolera mu masewera olimbitsa thupi a Pilates mudzatha kukoka mimba, kusintha mawonekedwe a matako ndi miyendo, kusintha kamvekedwe ka minofu.

Zonse za PILATES: zopindulitsa & zolimbitsa thupi

Tikukupatsirani mavidiyo 10 aulere a Pilates pamagawo ovuta ndikuwongolera mawonekedwe.

Ubwino wa makalasi mavidiyo Pilates:

  • kugwira ntchito minofu ya m'mimba, ntchafu ndi matako
  • kuthandiza kukoka thupi
  • otetezeka kwa olowa
  • kupezeka kwa milingo yonse ya luso
  • oyenera mibadwo yonse
  • chete, motero ndizotheka kuchita kunyumba
  • safuna kufufuza
  • zabwino kwa nsana wanu ndi kaimidwe.

Makanema 10 aulere amakalasi a Pilates ochokera kwa ophunzitsa osiyanasiyana

1. Pilates pamimba, matako ndi miyendo (Mphindi 60)

Njira yokwanira kwambiri yothanirana ndi mavuto ikuwonetsa ophunzitsa a FitnessBlender. Mupeza kanema wa mphindi 60 wokhala ndi makalasi a Pilates, pomwe mudzagwira ntchito mosamala pamimba, matako ndi ntchafu. Mitundu iwiri ya masewera olimbitsa thupi (osavuta komanso ovuta), kubwereza 10 mpaka 12 pazochitika zilizonse, magalimoto otchuka kwambiri komanso ogwira mtima - zonsezi zidzakuthandizani kupititsa patsogolo thupi lanu pakanthawi kochepa ndi maphunziro okhazikika.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

Pilates Abs, Butt and Thigh Workout - Kulimbitsa thupi Kwambiri kwa Pilates kwa Thupi Lapansi & Core

2. Pilates yoyang'ana kwambiri pa KOR (Mphindi 30)

Mu kanemayu kuchokera ku Pilates ku GymRa makamaka kutenga nawo mbali minofu (pamimba ndi kumbuyo), kotero izi ndizothandiza osati kokha kwa minofu yotanuka, komanso kuchotsa mavuto ndi misana. Kutsindika kumayikidwanso pa minofu ya m'munsi yomwe ingakuthandizeni kuiwala za ululu wammbuyo. Koma minofu ya mwendo imakhudzidwa kokha muzochita zosiyana.

Zochita 60 zapamwamba zochokera ku Pilates

3. Pilates a ntchafu ndi matako (45 mphindi)

Koma mu kanema wina wa Pilates kuchokera ku GymRa kutsindika kwakukulu kuli kumunsi kwa thupi, ntchafu ndi matako. Pakulimbitsa thupi kwa mphindi 45 kumeneku kumaphatikizapo masewera olimbitsa thupi onse ogwira mtima kwambiri amiyendo yanu yowonda komanso matako opindika. Milatho ya Gluteal, kukweza mwendo pamiyendo yonse inayi, kukweza mwendo kumagona pambali panu - kutsimikiziridwa kuti minofu yanu idzawotcha. Mwa njira, ndipo pachimake minofu adzakhala mosalunjika nawo zambiri zochita.

Makochi TOP 50 pa YouTube: kusankha kwathu

4. Pilates pamimba, ntchafu ndi matako (Mphindi 30)

Wolemba mabulogu wamakampani opanga masewera olimbitsa thupi komanso katswiri wanthawi yochepa pavidiyo Pilates Casey Ho akukupatsirani masewera olimbitsa thupi kwa theka la ola kumadera ovuta. Pulogalamu yake ndi yolinganizika kwambiri ponena za kulemedwa kwa m'mimba, ntchafu ndi matako, kotero ndi masewera olimbitsa thupi adzakhala othandiza pafupifupi aliyense. Zochita izi zitha kukhala chifukwa cha gulu lomwe likupezeka pazovuta zamapulogalamuwa, koma woyambitsa ndi bwino kusankha mtundu wosavuta wa Pilates.

5. Pilates kwa oyamba kumene (mphindi 20)

Chifukwa chake, ngati ndinu woyamba, chisankho chabwino kwa inu Pilates ndi kanema kuchokera pa youtube channel PsycheTruth. Mphindi 20 izi zidaphatikizanso zoyambira za Pilates popanda zosintha zovuta, kotero pulogalamuyi ndiyabwino kwa oyamba kumene. Pang'onopang'ono komanso molondola mumagwira ntchito pazovuta zanu, limbitsani minofu ya m'mimba, miyendo ndi matako.

Nsapato zazikazi za 20 zapamwamba zathanzi

6. Pilates pamimba, ndi khungwa (mphindi 25)

Kuchita masewera olimbitsa thupi a Pilates kumaphatikizapo masewera olimbitsa thupi a abs ndi minofu. Pulogalamu yosalala komanso yopumula idapangidwa kuti izichita masewera olimbitsa thupi komanso mawonekedwe omveka bwino. Oyenera kwa mlingo wapakatikati ndi kwa iwo amene akufuna adiresi ntchito minofu corset.

7. Pilates pamimba, ntchafu ndi matako (Mphindi 27)

Ophunzitsa a FitnessBlender amapereka kanema wina kuchokera ku Pilates ndikuyang'ana pa vuto la mimba, ntchafu ndi matako. Pokhapokha, vidiyoyi imakhala ndi mphindi 27 ndipo imaphatikizapo zochitika zonse za 15, zomwe zikutanthauza kuti mudzapeza nthawi yoyendetsa pulogalamuyi.

ZOKHUDZA ZOKWANIRA: kusankha kwabwino kwambiri

8. Pilates pamimba ndi miyendo (mphindi 23)

Zolemetsa zapamwamba kwambiri za thupi lonse zimapatsa mphunzitsi njira ya youtube ndi Boho Wokongola. Mukuyembekezera kusintha kosangalatsa kwa masewera olimbitsa thupi a Pilates omwe angasangalatse wophunzira waluso. Pamlingo wokulirapo zolimbitsa thupi cholinga ntchito minofu dongosolo, komanso mbali yakunja ya m'chiuno sadzakhala opanda chidwi. Maphunziro si a oyamba kumene.

9. Pilates kwa oyamba kumene komanso otsogola (mphindi 30)

Theka la ola limodzi la ola limodzi la Pilates kulimbitsa thupi kumapereka katswiri wazolimbitsa thupi Ashley. Kanema woyamba ndi woyenera kwa oyamba kumene ndipo ndikuphatikiza zoyambira za Pilates pa kutumphuka ndikugwira ntchito pakupuma koyenera. Kanema wachiwiri ndi wolemera kwambiri muzochita zolimbitsa thupi ndipo amaphatikizapo katundu wa yunifolomu kumtunda ndi kumunsi kwa thupi. Pa youtube channel masewera mutha kupeza mitundu ina ya Pilates pazokonda zilizonse.

Zochita 20 zapamwamba zolimbitsa thupi ndi kumbuyo

10. Pilates pamimba, ntchafu ndi matako (Mphindi 40)

Pomaliza, tikukupatsirani kanema wodziwika bwino wa mphindi 40 wa Pilates wamagawo ovuta kuchokera panjira ya youtube Fit30 (mawonedwe opitilira 1 miliyoni). Pulogalamuyi imapezeka pazovuta ndipo imakwanira anthu ambiri okhudzidwa. Mu theka loyamba mudzachita masewera olimbitsa thupi pamimba ndi khungwa, mu theka lachiwiri - masewera olimbitsa thupi ndi matako. Pulogalamuyi ndi yovomerezeka ndipo idzakopa onse okonda ma Pilates akale.

Momwe mungapangire SPLITS

Ngakhale simudziona kuti ndinu mafani a Pilates, idzaphatikizapo pulogalamuyi kamodzi pa sabata osati kuti mukhale ndi thanzi labwino, komanso kupewa mavuto a msana. Kuchita ndi chisangalalo!

Onaninso:

Popanda katundu, Kwa oyamba kumene, Zolimbitsa thupi zochepetsera thupi

Siyani Mumakonda