Joseph Pilates akatanga chirongwa chake chekuita muviri kuti agadzirise hutano pashure pokukuvadzwa, saka kuoma kwemaitiro ake kwakakodzera kune munhu wose pasina. Nzira yake inotarisirwa kudzidzisa imwe yakakomba yemasumbu asina kunyatsokonzera cardio-loading, iyo inobvumira kwemaminitsi gumi nemashanu ekudzidzira kuti aite zvakakwana "dambudziko renzvimbo". Semuenzaniso, pilates maitiro emushandirapamwe inobata zvose musumbu dzomumukomana, kusanganisira zvakadzika, izvo zvisingabatanidzwi panguva yekudzidzira.
Slow and flow smooth movements are impossible to help quickly to lose weight, but Pilates will help you to lose weight by tightening the muscle muscles, increasing the tone of the whole body. Saka kana iwe uchida kusimbisa masimba, tora chimiro uye usasuruke ipapo, se-aerobic, Pilates system ndeyako. Iyo yakaoma yePilates maitiro inogona kuitwa pamba, unongoda chete zvipfeko zvakanaka uye chikwata.
Paunenge uchiita zvose zvidzidzo, iwe unofanira kuedza kuisa zvishoma mumakumbo, kufamba kunononoka uye kunononoka. Pilates inobatsira zvikuru kumushure. Kuonga kuongororwa nguva dzose kwechinzvimbo chakanaka chemupfungwa panguva yekurovedza muviri, corset musimusi inosimbiswa, kugadziriswa uye nyasha zvinowedzera.
Pasi apa ndiyo inonyanya kushandiswa pilates maitiro emudumbu. Vachakubatsira kuti uwane chiuno chidiki uye chisimbi chakasimba, uchiita katatu pavhiki.
Pilates zvidzidzo zvepamuviri mudumbu:
Kuchinja zana
Ichi chiito chinoshongedza misungo yepepanhau uye inovagadzirira kuita mamwe mabasa. Nhema pamusana wako, simudza mamakumbo ako uye uupfugame pamabvi ako 90 degrees. Maoko akatambanudza muviri, zvigadziko pasi. Inhale, pamhepo inokwidza musoro uye mapepa. Isa maoko ako kumusoro uye pasi, sekunge iwe uri kurova pamusoro pemvura. Dzokera kunzvimbo yekutanga uye zorora. Dzokorora chiito chacho nguva 10.
Kurwisana
Makumbo ari pamwe chete, masokisi anotorwa, maoko anotambanudzirwa kusvika padenga. Inhale, chengeta zvishoma nezvishoma, kusvikira ugare pasi. Edza kunzwa vertebra mushure megunhara ichibva pasi. Zvadaro, zvishoma nezvishoma, dzokera kunzvimbo yekutanga. Inzwa manzwiro ega ega ega anokandwa pasi uye achidzokorora. Dzokorora kanomwe.
Kuwedzera kwegumbo rimwe
Simudza musoro nemapfudzi, tora bheche rweruboshwe kubhokisi, uye simudza rutsoka rworudyi uye ufambise mberi, masokisi anotorwa. Dumbu rakawanda sezvinobvira. Inhale, pamhepo inodonhedzera inokwevera kunze kwegumbo roruboshwe, uye bhodhi rakarurama rinomanikidzwa kubhokisi. Shandura nzvimbo yemakumbo kanomwe.
Leg Extensions
Misoro yakasimudza, mabvi akanamatira pamadhora 90. Maoko akatambanudzirwa kumusoro. Inhale, pamhepo yekusimudza simudza musoro nemapfudzi, ruramisa makumbo uye tora maoko ako kumashure. Edza kufungidzira zvishoma nezvishoma kutambanudza maoko ako nemakumbo. Dzokera kunzvimbo yekutanga. Dzidzirai 10 nguva.
Kutsigira
Gara pasi, pfugama namabvi ako, sunga makumbo ako nemaoko ako, shandisa chidimbu chako muchipfuva chako. Pakuzorora, sendamira kumashure kusvikira mapepa epafudzi agunzva rug. Dzokera kunzvimbo yekutanga. Ita basa racho zvishoma nezvishoma, uchidhonza mutsara wepepanhau zvakanyanya.
Basa rakaoma
Makumbo akakomberedzwa nekona yemadhora makumi mashanu, tsoka dzinomanikidzwa kusvika pasi. Panyaya yekufema inoruramisa rutsoka rworuboshwe, mabvi akafanana. Panguva imwe chete, simudza maoko ako kusvika padenga, zvanza zvemaoko. Tora mweya, simudza musoro nemapfudzi pakabuda, kusvikira maoko ari akafanana nechepamusoro petsoka. Usazvuzvurudza iwe pachako nekudhura kwemasumbu emaoko nemafudzi. Shandisa chete mishonga yema press. Dzokorora nzira 10 nguva, uchichinja gumbo rakakoswa.