Makanema apamwamba 20 amfupi otsika kwambiri otengera Pilates (Pilates ndi TV Yabwino Kwambiri)

Pilates ndi masewera olimbitsa thupi omwe amapangidwa kuti amveke bwino thupi lonse, komanso kukula kwa minofu yakuya kukhazikika kwa msana ndikuchotsa madera ovuta. Pilates amagwiritsidwa ntchito kwambiri osati ngati katundu wolimbitsa thupi kuti apange thupi logwirizana bwino, komanso ngati katundu wokonzanso pofuna kupewa ndikuchotsa ululu wammbuyo.

Kukupatsirani masewera afupiafupi 20 a kanema otengera Pilates YouTube njira ya Speir Pilates TV kuchokera ku gulu la akatswiri alangizi.

Maphunziro a madera omwe ali ndi mavuto

Mu gawo loyamba la nkhaniyi tikukupatsirani maphunziro a Pilates mu mphindi 10-20 zomwe zingakuthandizeni kugwira ntchito pazovuta zapayekha. Mudzakhala toning minofu ya kumtunda kapena m'munsi thupi malinga ndi osankhidwa kanema. Zolimbitsa thupi ndizochepa komanso zoyenera kwa anthu omwe ali ndi vuto lolumikizana, mitsempha ya varicose ndi zoletsa zina.

Momwe mungachitire:

  • Mutha kugwiritsa ntchito vidiyoyi ngati chowonjezera chachidule pamaphunziro ake apakatikati.
  • Mutha kujowina makanema angapo a pulogalamu yonse kwa mphindi 30-45.
  • Mutha kuphunzitsa kwa mphindi 10-15 njira zingapo masana.
  • Kapena kuchita masewera olimbitsa thupi kwa mphindi 10-15 patsiku panthawi yantchito yovuta.

1. Kulimbitsa thupi m'mimba (8 mphindi)

Kulimbitsa thupi kumeneku ndi Pilates kumaphatikizapo masewera olimbitsa thupi pansi, omwe cholinga chake ndi kulimbikitsa minofu ya m'mimba ndi kumbuyo, kuphatikizapo zakuya. Mupanga zingwe zosiyanasiyana m'manja, thabwa pamanja, thabwa lakumbali ndi zolimbitsa thupi zosiyanasiyana pamimba zomwe zimachitika mutagona chagada ndikuthandizira zigongono. Kuwerengera sikufunika.

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2. Sewetsani ntchafu ndi matako pansi (Mphindi 10)

Uwu ndi masewera olimbitsa thupi a Pilates a ntchafu ndi matako, omwe amadutsa pansi. Pulogalamuyi imapereka maulendo osiyanasiyana pansi pa malo a mlatho, pambali pa zinayi zonse. Maphunzirowa ndi ovuta chifukwa cha pulsating exercise options. Theka loyamba limayenda kumanja ndipo linalo kumanzere. Kuwerengera sikufunika.

3. Sewerani ntchafu ndi matako ndi bandi yolimbitsa thupi (Mphindi 10)

Kuchita masewera olimbitsa thupi a Pilates mudzafunika gulu lolimbitsa thupi - zida zothandiza kwambiri zolimbitsa minofu ya ntchafu ndi matako. Pulogalamuyi imapereka masewera olimbitsa thupi, omwe amatha kugawidwa m'magawo awiri. Mu gawo loyamba mudzaphunzitsa kuyimirira, kuchita squats ndi gulu lotanuka ndi kulumpha kopepuka ndikukweza miyendo (kutha kusinthidwa ndikuyenda). Mu gawo lachiwiri la kulimbitsa thupi amapereka ntchito atagona mbali yanu.

Zonse za gulu la FITNESS-ELASTIC

4. Kulimbitsa thupi kumtunda (mphindi 10)

Zochita za Pilates izi zili pansi. The zovuta umalimbana ntchito lonse chapamwamba thupi: mikono, mapewa, chifuwa, mimba, kumbuyo. Zochita zina zolimbitsa thupi, kuphatikizapo glutes ndi hamstring. Mudzapanga mitundu yosiyanasiyana ya kukankhira-UPS, hyperextension, zomangira m'manja ndi pamphumi, thabwa lakumbali, kukankha-UPS kumbuyo, kugudubuza kumbuyo. Kuwerengera sikufunika.

5. Kuchita masewera olimbitsa thupi (10 minutes)

Kuti mumalize masewerawa mudzafunika ma dumbbells opepuka (1.5 kg). M'malo mwa dumbbells mungagwiritse ntchito mabotolo amadzi. Zochita zonse ndizodziwika bwino: kuswana ndi dzanja pa mapewa, kukanikiza benchi kumbuyo kwa mutu kwa triceps, kuwongola manja anu pa triceps, kusinthasintha ma biceps. Koma zolimbitsa thupi zimakhala zovuta kubwereza kangapo, kupumula pang'ono komanso mawonekedwe a pulsating.

Momwe mungasankhire DUMBELLS

6. Sewetsani ntchafu ndi matako zitaima (8 mphindi)

Ndipo ntchito ina yothandiza kwambiri kwa Pilates kuti achepetse miyendo ndi matako opindika. Ntchitoyi imachitidwa ayimilira, kufufuza kwina sikufunika. Mutha kupeza ma classic ndi sumo-squats, kuphatikiza chikhalidwe cha pulsatile chakukula bwino kwa minofu yam'munsi. Mu theka lachiwiri mudzasewera phazi lotsogolera kumbuyo ndi kumbali kuti muchotse madera ovuta pamapazi.

7. Kuphunzitsa pamwamba ndi tepi zotanuka (mphindi 10)

Kuchita masewera olimbitsa thupi a Pilates mudzafunika gulu lotanuka. Zida zotsika mtengozi ndizabwino kwambiri pakuwongolera thupi lonse, koma makamaka minofu yakumtunda. Gulu lotsitsimula limapereka katundu wambiri pa minofu - manja anu amawotcha kanema yonse ya mphindi 10. Mu tepi yophunzitsira iyi imapereka kupsinjika kochepa pamalumikizidwe ndi minofu yolumikizira, kuchepetsa chiopsezo chovulala.

Zonse zokhudza gulu la ELASTIC

8. Sewetsani ntchafu ndi matako (mphindi 10)

Mu yochepa kulimbitsa thupi kwa ntchafu ndi matako amapereka chidwi kusankha masewera olimbitsa thupi. Zambiri za gawoli zimachitika pansi. Mudzachita zosiyanasiyana kusuntha pansi pa anayi onse ndi bala, komanso kuukira ndi kutsitsa kwa maondo ake. Konzekerani kuti muphunzire bwino minofu ya gluteal. Kuwerengera sikufunika.

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9. Kulimbitsa thupi m'mimba (15 mphindi)

Ichi ndi ntchito yabwino yolimbitsa thupi Pilates kulimbikitsa minofu ya m'mimba, kuphatikizapo zakuya. Mu kanemayu tingachipeze powerenga anapereka otsika kwambiri ogwira ntchito. Onetsetsani kuti muyese pulogalamuyi ngati mukungoyamba kumene kudziwana ndi Pilates. Vidiyoyi idzakhala yothandiza osati pamimba yopanda kanthu, koma kumbuyo kwathanzi. Kuwerengera sikufunika.

Zochita zapamwamba za 30 za yoga kumbuyo

10. Sewerani miyendo ndi matako ndi zotanuka (mphindi 18)

Pulogalamuyi ndiyotalika pang'ono ndipo idzakopadi onse okonda masewera olimbitsa thupi okhala ndi gulu lolimbitsa thupi. Gawo loyamba la pulogalamuyi limachitidwa ndi kuyimirira: mapapu, squats ndi kusiyana kwawo. Theka lachiwiri la masewera olimbitsa thupi amachitidwa pa Mat ndi kusuntha kosiyanasiyana pansi pa zinayi zonse ndi zosiyana zosangalatsa za milatho.

Pilates masewera olimbitsa thupi thupi lonse

Mu theka lachiwiri la nkhani yathu tikukupatsani masewera olimbitsa thupi a Pilates a minofu ya thupi lonse. Izi zikutanthauza kuti mapulogalamu omwe akuperekedwawo amapangidwa kuti azigwira ntchito minofu ndi kumtunda ndi kumunsi kwa thupi. Koma zimenezi zisanachitike, tiyeni tikumbukirenso ubwino wa Pilato.

Ubwino wa Pilates:

1. Classical Pilates (Mphindi 20)

Ichi ndi mtundu wina wa Pilates wakale, womwe ndi wabwino ngakhale kwa oyamba kumene. Onse ntchito ikuchitika pansi ndi bwino ntchito vuto madera a thupi. Chisamaliro chapadera chimaperekedwa ku minofu ya m'mimba, matako, miyendo ndi kumbuyo chifukwa cha masewera olimbitsa thupi ngati zana, kupukuta, kukweza miyendo, kukoka miyendo pachifuwa, zingwe, mlatho wa gluteal.

Zochita zapamwamba 30 zapamwamba

2. Classical Pilates (Mphindi 10)

Ndipo mtundu wina wa Pilates wapamwamba pansi, wocheperako nthawi. Kulimbitsa thupi kwa mphindi 10 mudzagwira ntchito pamadera ovuta, kuwonetsa minofu yapakati pa thupi. Zochita zolimbitsa thupi zabwino kwambiri ndizovuta kwambiri zomwe mungafune kubwereza.

3. Kuphunzitsa ndi ma dumbbells (11 mphindi)

Kuti mumalize masewerawa mudzafunika ma dumbbells opepuka 2 kg. Mu theka loyamba la kalasi, mumayembekezera masewera olimbitsa thupi kwambiri, omwe amaphatikizapo nthawi imodzi kumtunda ndi kumunsi kwa thupi. Mu theka lachiwiri la masewera olimbitsa thupi pansi. Pulogalamuyi idzagwira ntchito bwino minofu yonse ya thupi: mikono, miyendo, matako ndi m'mimba.

4. Kuchita masewera olimbitsa thupi ndi mpando (Mphindi 14)

Izi ndizochita masewera olimbitsa thupi Pilates okhala ndi mpando wophunzirira madera ovuta, makamaka kumunsi kwa thupi. Pulogalamuyi imayamba ndi pulsing squats ndi mpando ndipo ikupitiriza zosankha zosiyanasiyana zimatsogolera phazi kumbuyo ndi kumbali. Zochita zoterezi zimakhala zothandiza makamaka ngati mukufuna kugwira ntchito pamatako ndi ntchafu zam'mbuyo. Mu theka lachiwiri mupanga thabwa lokhala ndi choyimira pampando ndikubweza pushups.

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5. Kuphunzitsa ndi zolemetsa za akakolo (mphindi 15)

Pa masewera olimbitsa thupi awa amachitidwa ndi zolemera za akakolo. Kulemera kwake ndi zida zotere zomwe zimatha kusokoneza masewera aliwonse a Pilates. Mwachitsanzo, kukweza mapiko ndi miyendo sikutheka nthawi zonse kuthamanga ndi zolemera zaulere, pamene zolemera za miyendo zingakhale zoyenera pafupifupi nthawi zonse. Mu kanemayu mudzachita masewera olimbitsa thupi omwe ali pansi, kuphatikizapo kugona cham'mbali, m'mimba ndi kumbuyo ndi katundu wochepa pamagulu a mawondo.

Zonse za ankle WEIGHTS

6. Kuphunzitsa ndi zotanuka tepi (12 mphindi)

Muzolimbitsa thupi izi Pilates yokhala ndi zotanuka bandi samangopereka masewera olimbitsa thupi kumtunda kokha, komanso masewera olimbitsa thupi apansi. Monga taonera pamwambapa, ndi zotanuka gulu ntchito mikono, mapewa, chifuwa ndi kumbuyo komanso matako ndi akanikizire pali angapo zothandiza thupi, amene mukhoza kuwona mu kanema.

7. Kuchita masewera olimbitsa thupi ndi mpando (Mphindi 13)

Kulimbitsa thupi kwina kwakukulu ndi mpando, komwe kumapereka masewera olimbitsa thupi kuchokera ku Pilates kwa thupi lonse. Theka loyamba limaphatikizapo kukankha kosiyanasiyana kuti apange miyendo yowonda komanso minofu yayitali. Mu theka lachiwiri pali kusintha kosangalatsa kwa zingwe zam'mbali, komanso mlatho wa gluteal ndi chithandizo pampando.

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8. Kutambasula thupi lonse (15 minutes)

Izi ndi kutambasula kwakukulu kwa thupi lonse, zomwe zidzathetse mavuto ndi kumasula minofu yanu. Zitha kuchitika pambuyo pochita masewera olimbitsa thupi kapena tsiku losiyana. Zochita zolimbitsa thupi zambiri zimachitidwa chiyimire ndipo sizifuna kuti mukhale ndi luso labwino lotambasula, chifukwa chake pulogalamuyi ndi yoyenera ngakhale kwa oyamba kumene komanso anthu osasinthasintha.

9. Kutambasula thupi lonse (17 minutes)

Ndipo njira ina yotambasula thupi lanu lonse, zomwe zingatheke nthawi zonse. Ndi pulogalamu yosangalatsa komanso yosasunthika idzakuthandizani kutambasula minofu ndikumasula kupsinjika m'thupi. Kutsindika kwapadera kumayikidwa pa kutambasula minofu ya miyendo ndi matako.

Zochita 30 zotambasula miyendo

10. Kuphunzitsa ndi makina otikita minofu (Mphindi 12)

Zochita zolimbitsa thupi ndi massage roller (wodzigudubuza) ndi mtundu wa kupuma kwa myofascial (MFR). Mtengo wa wodzigudubuza ndi 500-1000 rubles, kuchita naye ngakhale kunyumba mosavuta. Pogwiritsa ntchito khushoni kutikita minofu mudzatha kumasuka thupi, kusintha magazi, kuthetsa ululu ndi kuuma kwa minofu, kusintha kuyenda ndi umphumphu wa mfundo, kuwonjezera osiyanasiyana kuyenda. Kukhazikitsa maphunziro apakanema kwa mphindi 10 osachepera kamodzi pa sabata kumathandizira kwambiri thupi lanu.

Zonse za MASSAGE ROLLER

Onaninso:

Popanda masheya, Pofuna kulimbitsa thupi kwa oyamba kumene

Siyani Mumakonda