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Denise Austin yana ba da Pilates, wanda da shi zaku sami damar cire wuraren matsalolin kuma ku inganta adadi. Uku gajeren motsa jiki don ciki, babba da ƙananan jiki sun dace har ma da masu farawa cikin ƙoshin lafiya.
Bayanin shirye-shiryen: Rage Yankunan Kitsenku na Pilates daga Denise Austin
Rage nauyi, ƙarfafa jikinka da sautin tsokoki tare da shirin Pilates don yankunan matsala. Motsa jiki kaɗan tare da Denise Austin zai taimaka muku matse ciki, hannu, cinya da gindi. Wani shahararren mai koyarwa yana amfani da kayan aiki na musamman daga Pilates don kawo siffofinku zuwa kammala. Za ku yi aiki a kan inganta ingancin jikinka cikin nutsuwa da saurin tafiya, mataki zuwa mataki, yin jerin kyawawan darasi. Sakamakon horo ba zai zama kawai kyakkyawan sifa ba, amma mai shimfiɗa da sassauƙa.
Bayani na duk aikin motsa jiki Denise Austin
Xungiyoyin Rage Fatungiyoyin Fatarku na Pilates sun ƙunshi motsa jiki uku na mintina 15:
- Ga jiki na sama: bangaren ya kunshi motsa jiki tare da dumbbells na tsokoki na hannaye, kafadu da kirji. Kuna buƙatar ɗaukar dumbbells daga kilogiram 1.5 zuwa sama.
- Don ciki da baya: a wannan bangare yawancin motsa jiki yana kan Mat, yi amfani da dukkan tsokoki na murfin murji. Bugu da ƙari, kuna buƙatar ƙaramin tawul.
- Don cinyoyi da gindi: wannan motsa jiki ya hada da motsa jiki bisa ga Pilates don cinyoyi da gindi. Angaren motsa jiki ana yin sa yayin tsaye, wasu kuma - ana yin su ne a kan Mat. Ba a buƙatar ƙarin kayan aiki.
Kuna iya yin minti 15 a jere a jere ko zaɓi mafi ban sha'awa a gare ku. Shirye-shiryen ta hanyar matsala ta dace da masu farawa, amma ga mutanen da ke da matsakaitan azuzuwan shiri zasu zama da amfani ƙwarai. Yana da kyau a faɗi wannan hadaddun ba za a iya kiran shi Pilates a cikin tsarin al'ada ba, maimakon haka motsa jiki ne tare da abubuwan Pilates. Koyaya, wannan baya rage tasirinsa. Don azuzuwan kuna buƙatar Mat, tawul da ma'aunin hannu (kilogram 1.5).
Fa'ida da rashin fa'idar shirin
ribobi:
1. An tsara tsarin don inganta yanayin jiki da kuma ƙarfafa tsokoki na ciki, makamai, cinya da gindi.
2. An rarraba shirin zuwa darasi don kowane yanki na matsala, don haka kawai zaku iya yin ɓangaren da ya wajaba akan ku matuka.
3. Denise Austin yana ba da horo na ɗan gajeren lokaci, saboda haka zaka iya yin su, koda kuwa kuna da jadawalin aiki. Ko zaka iya ƙara mintina 15 mai kyau zuwa wasu shirye-shiryen.
4. Tare da wannan hadadden zaku ƙarfafa tsokoki da haɓaka matsayi.
5. Pilates na taimakawa haɓaka sassauƙa da haɗin kai.
6. Shirin ya dace da matakin horo na novice, har ma da waɗanda basu taɓa yin Pilates ba.
fursunoni:
1. Rashin cardio na iya kawo cikas ga aikin rage nauyi. Irin waɗannan shirye-shiryen sun fi dacewa da horo na aerobic.
2. Yana da mahimmanci a fahimci cewa wannan ba Pilates bane a cikin tsarkakakkiyar sigarsa, amma dai ya dace da horar da ƙarfin ƙarfin Pilates.
Shirin Pilates na yankuna masu matsala daidai ya dace da masu farawa da waɗanda suka yanke shawarar tserewa na ɗan lokaci daga gajiyar motsa jiki. Gajerun darussa tare da Denise Austin zasu zama jikinku karfi, lafiya da sassauci.
Karanta kuma: Pilates tare da Cathy Smith don ƙimar nauyi mai kyau.