Impactananan tasirin bidiyo 10 tare da Pilates don wuraren matsala

Idan kuna neman motsa jiki mai inganci da aminci wanda zai taimaka muku aiki kan wuraren matsala, to gwada tsarin Pilates. Ta hanyar motsa jiki na Pilates zaka iya jan ciki, inganta fasalin gindi da ƙafafu, inganta sautin tsoka.

Duk game da PILATES: fa'idodi & motsa jiki

Muna ba ku kyautar bidiyo 10 na kyauta don yankuna masu matsala da haɓaka fasali.

Fa'idodi na karatun bidiyo Pilates:

• aiki da jijiyoyin ciki, cinyoyi da gindi
• taimaka wajen jan jiki
• aminci ga gidajen abinci
• samuwa ga duk matakan fasaha
• dace da kowane zamani
• shiru, kuma ta haka ne yana yiwuwa a yi a gida
• baya buƙatar kaya
• mai girma don bayanku da matsayinku.

Bidiyo 10 kyauta na azuzuwan Pilates daga masu horarwa daban-daban

1. Pilates na ciki, gindi da ƙafa (minti 60)

Hanya mafi mahimmanci don magance matsalolin matsala suna ba da shawarar FitnessBlender masu horarwa. Za ku sami bidiyo na minti 60 tare da azuzuwan Pilates, inda za ku yi aiki a hankali a kan ciki, gindi da cinyoyi. Sigogi biyu na motsa jiki (mai sauki da rikitarwa), maimaita 10 zuwa 12 na kowane motsa jiki, mafi shahara da tasiri zirga-zirga - duk wannan zai taimaka muku don haɓaka ƙimar jiki cikin ƙanƙanin lokaci tare da horo na yau da kullun.

TAMBAYOYI DADI: yadda ake fara mataki mataki

2. Pilates tare da mai da hankali kan KOR (minti 30)

A cikin wannan bidiyon daga Pilates daga GymRa musamman zasu shiga cikin tsokoki (ciki da baya), don haka wannan aikin yana da amfani ba kawai ga tsokoki na roba ba, amma don kawar da matsaloli tare da kashin baya. Har ila yau, an ba da fifiko a kan tsokoki na ƙananan baya wanda zai taimake ka ka manta da ciwon baya. Amma jijiyoyin kafa suna shiga cikin motsa jiki daban.

Manyan atisaye 60 daga Pilates

3. Pilates na cinyoyi da gindi (minti 45)

Amma a cikin wani bidiyo na Pilates daga GymRa iyakar girmamawa yana kan ƙananan ɓangaren jiki, wato cinya da gindi. A cikin wannan motsa jiki na mintina 45 ya haɗa da dukkan ayyukan da suka fi dacewa don siririn ƙafafunku da ƙwanƙolin bakin ciki. Gluteal gadoji, ɗaga kafafu a ƙafafu huɗu, ɗaga kafafu kwance a gefenku - tabbas ga tsoffinku za su ƙone. Af, kuma ƙwayoyin tsoka za su kasance a cikin kai tsaye a cikin motsa jiki da yawa.

TOP 50 masu horarwa akan YouTube: zaɓin mu

4. Pilates na ciki, cinyoyi da duwawu (minti 30)

Fitaccen mai rubutun ra'ayin yanar gizo na masana'antar motsa jiki kuma gwani na ɗan lokaci a bidiyo Pilates Casey Ho yana ba ku aikin motsa jiki na rabin sa'a don yankunan matsala. Shirye-shiryenta sun daidaita daidai gwargwadon nauyin ciki, cinyoyi da gindi, saboda haka atisaye ne wanda zai amfani kusan kowa. Ana iya danganta wannan aikin ga rukunin da ke akwai a game da mawuyacin shirye-shiryen, amma farkon shine mafi kyawun zaɓi na Pilates.

5. Pilates don masu farawa (minti 20)

Don haka, idan kun kasance mai farawa, babban zaɓi a gare ku Pilates bidiyo ne daga tashar youtube PsycheTruth. Wannan minti na 20 ya haɗa da motsa jiki na yau da kullun na Pilates ba tare da canje-canje masu rikitarwa ba, don haka shirin ya zama cikakke ga masu farawa. Sannu a hankali kuma kuna aiki daidai a yankunanku na matsala, ƙarfafa ƙwayoyin ciki, ƙafafu da gindi

Manyan takalmi masu gudu 20 na mata don dacewa

6. Pilates na ciki, da haushi (minti 25)

Wannan aikin motsa jiki na Pilates ya hada da motsa jiki don rashi da tsarin muscular. An tsara ingantaccen shiri mai annashuwa don ingancin aikin motsa jiki da ingantaccen tsari. Ya dace da matakin matsakaici kuma ga waɗanda suke son adireshin yayi aiki akan murfin tsoka.

7. Pilates na ciki, cinyoyi da duwawu (minti 27)

FitnessBlender masu ba da horo suna ba da wani bidiyo daga Pilates tare da mai da hankali kan yankin matsala na ciki, cinya da gindi. A wannan lokacin kawai, bidiyon yana ɗaukar mintuna 27 kuma ya haɗa da jimlawar atisaye 15, wanda ke nufin tabbas za ku sami lokacin gudanar da wannan gajeren shirin.

GASKIYAR GASKIYA: zaɓi mafi kyau

8. Pilates na ciki da kafafu (minti 23)

Kyakkyawan nauyi mai nauyi ga duka jiki yana ba da kocin youtube tashar da Boho Beautiful. Kuna jiran gyare-gyare masu ban sha'awa na motsa jiki daga Pilates wanda zai yi kira ga ɗalibin ƙwararren ɗalibin. Exercisesarin motsa jiki da aka tsara don yin aiki da ƙwayoyin cuta, amma kuma gefen waje na ƙugu ba zai kasance ba tare da kulawa ba. Horarwa ba don farawa bane.

9. Pilates don masu farawa da na cigaba (minti 30)

Motsa jiki na Pilates na rabin awa yana ba da ƙwararren masani a fagen dacewa Ashley. Bidiyo na farko ya dace da masu farawa kuma yana tattare da abubuwan motsa jiki na Pilates don ɓawon burodi da aiki akan zurfin numfashi mai kyau. Bidiyo na biyu ya fi wadata a cikin motsa jiki kuma ya haɗa da kaya iri ɗaya zuwa ɓangarorin sama da ƙananan. A tashar Youtube akwatin sa zaka iya samun wasu nau'ikan bambance-bambancen na Pilates na kowane ɗanɗano.

Manyan ayyuka 20 don matsayi da baya

10. Pilates na ciki, cinyoyi da duwawu (minti 40)

A ƙarshe, muna ba ku shahararren bidiyo na minti 40 na Pilates don yankunan matsala daga tashar youtube Fit30 (sama da ra'ayoyi miliyan 1). Ana samun shirin a kan mawuyacin hali kuma ya dace da yawancin masu hannu da shuni. A rabi na farko zaku motsa jiki don ciki da haushi, a rabi na biyu - motsa jiki don ƙafa da gindi. Wannan shirin yana da ma'ana kuma zai yi kira ga duk masoya wasan gargajiya na Pilates.

Yadda ake SPLITS

Ko da kuwa ba ku yi la'akari da kanku a matsayin masu sha'awar Pilates ba, za ku haɗa da wannan shirin aƙalla sau ɗaya a mako ba kawai don inganta ƙimar jiki ba, har ma don rigakafin matsalolin baya. Haɗa tare da jin daɗi!

Dubi kuma:

• Manyan ayyuka 50 mafi kyau don siririn ƙafafu
• Manyan 50 mafi kyau don motsa jiki
• Pilates a cikin Rasha Alyona Mordovina

Ba tare da jari ba, Ga masu farawa, Don motsa jiki mai raunin rauni mai rauni