Manyan 20 gajerun wasan motsa jiki na ƙarancin tasiri na bidiyo dangane da Pilates (Pilates babban TV ne)

Pilates wani tsari ne na motsa jiki da aka tsara don haɓaka sautin jiki gaba ɗaya, da haɓakar tsokoki mai zurfi da ke tabbatar da kashin baya da kawar da wuraren matsala. Ana amfani da Pilates ba kawai a matsayin nauyin motsa jiki don samuwar jiki mai kyau ba, amma har ma a matsayin nauyin gyarawa don rigakafi da kawar da ciwon baya.

Ba ku gajerun motsa jiki na bidiyo 20 dangane da tashar YouTube ta Pilates Speir Pilates TV daga ƙwararrun ƙungiyar malamai.

Horar da takamaiman wuraren matsalar

A cikin ɓangaren farko na wannan labarin muna ba ku horo na Pilates a cikin minti 10-20 wanda zai taimake ku kuyi aiki a kan matsalolin mutum ɗaya. Za ku kasance toning tsokoki na babba ko ƙananan jiki dangane da zaɓin bidiyon. Ƙananan tasirin motsa jiki kuma ya dace da mutanen da ke da matsalolin haɗin gwiwa, varicose veins da sauran ƙuntatawa.

Yadda ake yi:

  • Kuna iya amfani da bidiyon azaman ɗan gajeren ƙari ga ainihin horon sa.
  • Za a iya haɗa bidiyo da yawa don cikakken shirin na mintuna 30-45.
  • Za a iya horar da minti 10-15 hanyoyi da yawa yayin rana.
  • Ko motsa jiki na minti 10-15 a rana a lokutan aiki mai tsanani.

1. Motsa jiki (minti 8)

Wannan motsa jiki shine Pilates ya ƙunshi motsa jiki a ƙasa, wanda ke nufin ƙarfafa tsokoki na ciki da baya, ciki har da zurfi. Za ku yi nau'in madauri iri-iri a hannu, katako a goshin gaba, katako na gefe da bambancin motsa jiki don ciki wanda ake yin kwance a baya tare da tallafi akan gwiwar hannu. Ba a buƙatar kaya.

TOP 50 masu horarwa akan YouTube

2. Motsa cinyoyi da gindi a kasa (minti 10)

Wannan babban aiki ne na motsa jiki na Pilates don cinya da gindi, wanda ke wucewa gabaɗaya a ƙasa. Shirin yana ba da nau'i-nau'i daban-daban na motsi a cikin matsayi na gada, a gefe a kan dukkanin hudu. Azuzuwan suna da rikitarwa ta zaɓin motsa jiki mai ɗagawa. Rabin farko yana gudana a gefen dama kuma sauran rabi a hagu. Ba a buƙatar kaya.

3. Yi motsa jiki da cinyoyi da gindi tare da bandeji na motsa jiki (minti 10)

Don yin wannan motsa jiki na Pilates za ku buƙaci ƙungiyar motsa jiki - kayan aiki masu amfani sosai don ƙarfafa tsokoki na cinya da gindi. Wannan shirin yana ba da tsarin motsa jiki, wanda za'a iya raba kashi biyu. A cikin kashi na farko za ku horar da a tsaye, yin squats tare da maɗaurin roba da tsalle mai haske tare da ɗaga ƙafafu (ana iya maye gurbinsu da tafiya). A cikin kashi na biyu na motsa jiki yana ba da motsa jiki kwance a gefen ku.

Duk game da FITNESS-ELASTIC band

4. Aikin motsa jiki na sama (minti 10)

Wannan motsa jiki na Pilates yana kan ƙasa gaba ɗaya. Hadaddun yana nufin yin aiki da duka jiki na sama: makamai, kafadu, kirji, ciki, baya. Wasu motsa jiki ciki har da sa hannu na glutes da hamstring. Za ku yi bambance-bambancen tura-UPS, hyperextension, madauri a kan hannaye da goshi, katako na gefe, baya tura-UPS, jujjuya kan baya. Ba a buƙatar kaya.

5. Motsa jiki (minti 10)

Don kammala wannan motsa jiki, kuna buƙatar dumbbells (1.5 kg). Maimakon dumbbells zaka iya amfani da kwalabe na ruwa. Duk darussan sun kasance na al'ada: kiwo hannu da hannu akan kafadu, danna benci a bayan kai don triceps, daidaita hannayen ku a triceps, jujjuya biceps. Amma motsa jiki yana da rikitarwa ta hanyar maimaitawa da yawa, ƙarancin hutawa da abubuwan motsa jiki.

Yadda ake zabar DUMBBELLS

6. Yi motsa jiki da cinyoyi a tsaye (minti 8)

Kuma wani motsa jiki mai tasiri sosai ga Pilates zuwa siririyar ƙafafu da ɗumbin gindi. Ana yin aikin gaba ɗaya a tsaye, ƙarin ƙira ba a buƙatar. Kuna iya samun classic da sumo-squats, gami da yanayin pulsatile don ingantaccen haɓakar tsokoki na ƙananan jiki. A cikin rabi na biyu za ku yi wasa da ƙafar jagora a baya kuma zuwa gefe don kawar da matsalolin matsalolin ƙafafu.

7. saman horo tare da tef na roba (minti 10)

Don yin wannan motsa jiki Pilates za ku buƙaci bandeji na roba. Wannan kayan aiki mai araha yana da kyau don toning dukan jiki, amma musamman na tsokoki na sama. Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa na Ƙaƙwalwa ) zai yi a kan tsokoki - hannayenku za su ƙone don dukan bidiyon minti 10. A cikin wannan tef ɗin horarwa yana ba da ƙarancin damuwa akan haɗin gwiwa da haɗin haɗin gwiwa, rage haɗarin rauni.

Duk game da band ɗin ELASTIC

8. Motsa cinyoyi da gindi (minti 10)

A cikin wannan ɗan gajeren motsa jiki na cinya da gindi yana ba da zaɓi mai ban sha'awa na motsa jiki. Yawancin zaman yana faruwa a ƙasa. Za ku yi motsi iri-iri na ƙasa akan duk ƙafafu huɗu da mashaya, gami da kai hari da runguma zuwa gwiwoyinsa. Shirya kanka don ingantaccen nazari na tsokoki na gluteal. Ba a buƙatar kaya.

Cellulite cream: saman 20 mafi kyau

9. Motsa jiki (minti 15)

Wannan babban aiki ne na motsa jiki na Pilates don ƙarfafa tsokoki na ciki, ciki har da zurfi. A cikin wannan bidiyon, ƙirar ƙirar ƙarancin tasiri mai tasiri. Tabbatar gwada wannan shirin idan kuna fara sanin su da Pilates. Wannan bidiyon zai zama da amfani ba kawai ga ɗakin ɗakin ciki ba, amma ga lafiyar baya. Ba a buƙatar kaya.

Manyan wasan motsa jiki na 30 na baya

10. Yi motsa jiki da ƙafafu da gindi tare da bandeji na roba (minti 18)

Wannan shirin ya ɗan daɗe kuma tabbas zai ja hankalin duk masu son motsa jiki tare da ƙungiyar motsa jiki. Rabin farko na shirin ana yin shi ta hanyar tashi tsaye: lunges, squats da bambancin su. Ana yin rabi na biyu na motsa jiki a kan Mat tare da nau'i-nau'i iri-iri a ƙasa akan kowane hudu da kuma ban sha'awa bambancin gadoji.

Pilates motsa jiki ga dukan jiki

A cikin rabi na biyu na labarinmu muna ba ku aikin motsa jiki na Pilates don tsokoki na jiki duka. Wannan yana nufin cewa shirye-shiryen da aka tsara an tsara su don yin aiki da tsokoki da babba da ƙananan jiki. Amma kafin wannan, bari mu sake tuna menene amfanin Bilatus.

Amfanin Pilates:

1. Pilates na gargajiya (minti 20)

Wannan wani bambance-bambancen Pilates na gargajiya ne, wanda yake da kyau har ma ga masu farawa. Dukkan motsa jiki ana yin su ne a ƙasa kuma suna aiki yadda yakamata a wuraren matsala na jiki. Ana ba da kulawa ta musamman ga tsokoki na ciki, gindi, kafafu da baya godiya ga motsa jiki kamar ɗari, jujjuyawar, ɗaga ƙafafu, ja kafafu zuwa kirji, madauri, gada gluteal.

Manyan tsauraran matakai na 30

2. Pilates na gargajiya (minti 10)

Kuma wani sigar classic Pilates a ƙasa, kawai ƙasa da tsayi a cikin lokaci. Aikin motsa jiki na minti 10 za ku yi aiki a kan yankunan matsala, yana nuna tsokoki na tsakiya na jiki. Motsa jiki mai kyau yana da matsakaicin wahala wanda zaku so ku maimaita.

3. Horo da dumbbells (minti 11)

Don kammala wannan motsa jiki za ku buƙaci dumbbells haske 2 kg. A cikin rabin farko na ajin, kuna tsammanin motsa jiki na mnogocwetnye, wanda ya ƙunshi jiki na sama da na ƙasa lokaci guda. A cikin rabi na biyu na motsa jiki a ƙasa. Wannan shirin zai yi aiki da kyau ga duk tsokoki na jiki: hannaye, kafafu, gindi da ciki.

4. Motsa jiki da kujera (minti 14)

Wannan babban motsa jiki ne na Pilates tare da kujera don nazarin yankunan matsala, musamman ma ƙananan jiki. Shirin yana farawa tare da ƙwanƙwasa ƙwanƙwasa tare da kujera kuma yana ci gaba da zaɓuɓɓuka iri-iri yana kaiwa ƙafar baya da gefe. Irin waɗannan motsa jiki suna da tasiri musamman idan kuna son yin aiki akan gindi da cinyoyin baya. A cikin rabi na biyu za ku yi katako tare da abin hawa a kan kujera kuma ku juya turawa.

CALORIE KALASTA: kan layi

5. Horon da nauyin idon sawu (minti 15)

A cikin wannan motsa jiki ana yin motsa jiki tare da ma'aunin idon sawu. Ma'auni shine irin wannan kayan aiki wanda zai iya rikitar da kowane motsa jiki na Pilates. Alal misali, hawan fuka-fuki da ƙafar ƙafa ba koyaushe zai yiwu a yi gudu tare da ma'auni na kyauta ba, yayin da ma'auni na ƙafafu zai dace da kusan ko da yaushe. A cikin wannan bidiyon za ku yi atisayen da ke ƙasa, gami da kwanciya a gefenku, ciki da baya tare da ƙaramin nauyi akan haɗin gwiwa.

Komai game da NAUYIN idon sawu

6. Horo da tef na roba (minti 12)

A cikin wannan motsa jiki Pilates tare da bandeji na roba yana ba da motsa jiki ba kawai ga jiki na sama ba, amma har ma da motsa jiki ga ƙananan jiki. Kamar yadda muka gani a sama, tare da bandeji na roba don yin aiki da hannu, kafadu, kirji da baya amma kuma gindi da dannawa akwai wasu motsa jiki masu amfani, waɗanda za ku iya gani a cikin wannan bidiyon.

7. Motsa jiki da kujera (minti 13)

Wani babban motsa jiki tare da kujera, wanda ke ba da motsa jiki masu tasiri daga Pilates ga jiki duka. Rabin farko ya haɗa da nau'ikan kicks don samuwar ƙafafu masu siririn da dogon tsokoki. A cikin rabi na biyu akwai gyare-gyare masu ban sha'awa na madauri na gefe, da kuma gada gluteal tare da goyon baya a kan kujera.

Manyan takalmi masu gudu 20 na mata don dacewa

8. Miqewa ga dukkan jiki (minti 15)

Wannan babban shimfiɗa ne ga dukan jiki, wanda zai sauƙaƙe tashin hankali kuma ya kwantar da tsokoki. Ana iya yin shi bayan motsa jiki ko a cikin rana ta daban. Yawancin motsa jiki ana yin su a tsaye kuma ba sa buƙatar ku kyawawan ƙwarewar shimfidawa, saboda haka shirin ya dace har ma da masu farawa da mutane marasa sassauci.

9. Miqewa ga dukkan jiki (minti 17)

Kuma wani zaɓi don shimfiɗa duk jikin ku, wanda za'a iya yin akai-akai. Shiri ne mai daɗi kuma mara sauri zai taimaka muku wajen shimfiɗa tsokoki da sakin tashin hankali a cikin jiki. An ba da fifiko na musamman kan shimfiɗa tsokoki na ƙafafu da gindi.

30 motsa jiki don mike kafafu

10. Horo da abin nadi (minti 12)

Motsa jiki tare da abin nadi na tausa (kumfa roller) wani nau'i ne na shakatawa na myofascial (MFR). Kudin abin nadi shine kawai 500-1000 rubles, don shiga tare da shi ko da a gida cikin sauƙi. Yin amfani da matashin tausa za ku iya kwantar da jiki, inganta yanayin jini, rage zafi da ƙumburi a cikin tsokoki, inganta motsi da mutunci na haɗin gwiwa, ƙara yawan motsi. Aiwatar da wannan horon bidiyo na mintuna 10 aƙalla sau 1 a mako zai inganta jikin ku sosai.

Duk game da MASSAGE ROLER

Dubi kuma:

Ba tare da jari ba, Don motsa jiki na rashin tasirin motsa jiki

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