Contents
Kasance da ƙarfi, sautuka, sassauƙa da ƙarfin jiki tare da Ajin Pilates a gida daga Suzanne Bowen. Yana ba da kewayon gajeren motsa jiki, wanda zaku sami cikakkiyar adadi har ma da ɗan gajeren lokaci.
Shirye-shiryen Shirye-shiryen Kyakkyawan Jiki
Suzanne Bowen ta kirkiro wani shiri don inganta dukkan bangarorin matsalar jiki: hannaye da kafadu, ciki da baya, cinya da gindi. Dangane da kunshin Pilates zai taimaka muku a hankali amma yadda ya kamata don inganta jikinsu mataki zuwa mataki. A cikin wannan darasi babban mahimmin abu shine akan motsa jiki mai inganci, ba yawa ba, don haka ku shirya don iyakar maida hankali da maida hankali yayin aji.
Shirin Pilates a gida tare da Susanne Bowens yana ɗaukar minti 50 kuma an raba shi zuwa kashi biyar cikin 10-mintina:
- ga ciki da baya;
- ga kafafu da gindi;
- don hannaye da kafada;
- ga dukkan jiki;
- mikewa tsokoki.
Kuna iya aiwatar da dukkan sassan ko kawai wasu daga cikinsu zaɓe. Wani ɓangare na darussan da ke faruwa a cikin shirin, aro daga wasu yanayin motsa jiki, amma wannan kawai yana inganta fahimtar motsa jiki. A lokacin darasi yana da matukar mahimmanci a bi daidai numfashi, zai taimaka don jimre wa kayan da kyau.
Pilates don masu farawa: ɗan bidiyo daga Michelle Dasua
Binciken tsoka zai sanya ku kyau na jiki, siriri kuma na mata. Don azuzuwan zaku buƙaci dumbbells mai haske (1-1 kg) da Mat. Hadadden ya dace da kusan kowane matakin horo har ma da masu farawa. Amma musamman masu hankali ya kamata su kasance waɗanda basu taɓa yin Pilates a gida ko a cikin zaure ba - shirin ba koyarwa ba ne a cikin abubuwan asali.
Fa'ida da rashin fa'idar shirin
ribobi:
1. Cikakken Pilates Cikakken Jiki za ku haifar da sautin tsoka kuma shi zai sanya silhouette sumul da siriri.
2. A cikin bidiyon ku banda Suzanne Pilates an haɗa abubuwan yoga, wasan motsa jiki da horon ballet don haɓaka tasirin horo.
3. Zaka iya inganta sifofin hannayenka, matse cinyoyi, yin dattin gindi da samun ciki kwance.
4. Godiya ga Pilates a gida, zakuyi aiki kuma zai inganta haɓakawa, sassauƙa da daidaitawa.
5. An tsara sassan shirye-shiryen, don haka zaku iya yin kamar gajeren motsa jiki na mintina 10, da bidiyo na mintina 50.
6. Motsa jiki zai taimaka wajen ƙarfafa tsokoki na baya da kuma inganta matsayin ku.
7. Daga kayan wasanni da kuke buƙata shine Mat da ɗayan haske dumbbells guda biyu.
fursunoni:
1. Irin wadannan shirye-shiryen ba ku da sakamako mai ƙona mai, don haka ya fi kyau a haɗa su tare da wasan motsa jiki:
2. Duk da sunan, wannan ba Pilates bane a cikin tsarkakakkiyar sigarsa, amma dai cakuda ne na halaye daban-daban na dacewa.
3. Bugu da kari, shirin Pilates a gida bai dace da wadanda basu taba yin irin wannan sana'ar ba saboda gutsuttukan horo da kocin bai bayar ba.
Ra'ayi kan shirin na karatun Pilates da Suzanne Bowen:
Ajujuwan salo Suzanne Bowen motsa jiki ne mai natsuwa wanda yake dauke da abubuwan Pilates, yoga, rawa da na motsa jiki. Tare da su ku zai haifar da daskararren jiki na roba, kuma ya manta da wuraren da matsalar take.
Duba kuma: ightarfafa oneararrawa da Torch motsa jiki don siriri tare da Suzanne Bowen.