Love rashin tasirin nutsuwa na motsa jiki tare da motsa jiki na motsa jiki don zurfin tsokoki? Bayan haka gwada shirin daga Tracey mallet, wanda sanannen masani ne akan ci gaban bidiyo akan Pilates.
Muna ba da hankali ga horo na 2 a cikin salon Pilates wanda zai taimaka muku don tsaurara wuraren matsala, ƙarfafa tsokoki, haɓaka motsi da haɗin jiki da haɓaka ƙimar jiki. Shirin abu ne mai sauki, amma ya bambanta sosai kuma ba mai ban dariya ba. Za ku sami lokacin ban mamaki kuma za ku inganta adadi.
Tracey Mallet - Babban zane na Pilates
A cikin wannan shirin za ku buƙaci ƙaramin bouncy ball, diamita 20 cm Don haka ƙwallon kwatankwacin kwalliya zai maye gurbin kayan horo na musamman masu tsada na Pilates, ya tabbatar da aiwatar da aikin daidai kuma ya ba da ƙarin nauyin ga tsokoki. Kwallan kuma yana taimakawa sosai don nuna motsi da tabbatar da matsayin jikin da ya dace.
Shirin Pilates Super Sculpt yana ɗaukar awa 1, ana yinsa gaba ɗaya a ƙasa, kuma ya ƙunshi sassa da yawa ~ mintuna 10:
- Dumama (dumama). Warmarfin dumi a ƙasa don jikin duka.
- Abs series (ciki) Motsa jiki don ciki suna kan baya kuma sun haɗa da ɗaga kafa da akwati tare da ƙwallon.
- Oblique da kuma Bun Sculpt (gindi da karkacewa). Motsa jiki ana yin sa kwance a gefen ku kuma yana taimaka muku aiki akan gindi da kuma gefunan ku.
- Kafa da Cinya Suna Konewa (kafafu da kwatangwalo). Za ku yi ɗaga kafa a kwance a bayanku.
- Jimlar Kalubalen Jiki (dukkan jiki). A cikin wannan ɓangaren, kuna ganin bambancin Superman, turawa, jirgin ruwa.
- sassauci (mikewa). Kyakkyawan cikakken shimfiɗa ga duka jiki.
An tsara hadaddun don matsakaiciyar matakin, amma Tracy mallet ta shirya adadi kaɗan na maimaitawa ga kowane motsa jiki, don haka shirin zai yiwu har ma ga masu farawa. An yi horo a hankali a hankali. Kyakkyawan kaya za su sami ciki, gindi, cinyoyi - wannan shi ne yanki mafi matsala 'yan mata. Baya ga haɓaka siffofin, zaku yi aiki kan daidaita madaidaiciya da sauƙi daga ciwon baya da ƙananan ciwon baya.
Binciken 18 gajeren horo tare da Tracey mallet akan youtube don yankunan matsala
Alamar Tracey - Rasa Flaan Cutar
Rashin theauke da Ciki ba za a iya danganta shi da Pilates a cikin tsarkakakkiyar sigarsa ba, amma an shigar da Tracy mallet cikin shirin atisayen irin wannan tsari. Horon da aka tsara don aiki da tsokoki da ƙananan jiki. Amfani da dabarun motsa jiki, zaku ƙirƙiri kayan ciki, kuɓuta sagging da cellulite akan cinya da gindi. Shirin shi ne cikakke ga matasa uwayewanda ke son murmurewa bayan haihuwa.
Don kammala wannan shirin a wasu sassa zaku iya buƙatar ƙwallon, dumbbell da na roba. An rarraba shirin zuwa 5 na minti 10 (+ umarnin don motsa jiki).
- Lokaci Na Daya: Abdominals. Motsa jiki don ciki tare da bandin roba da ball.
- Phase Daya: butt Masu fashewa. Motsa jiki don cinyoyi da gindi tare da bandin roba.
- Phase Biyu: Abubuwan ban girma. Motsa jiki don cikin c na kwallon.
- Phase Biyu: butt Masu fashewa. Motsa jiki don cinyoyi da gindi tare da kujera da bandin roba.
- Hard Rock Abs Mintuna 10. Motsa jiki don ciki tare da dumbbell.
- Umarni m: umarni kan aiwatar da darasi na tsokoki na ciki.
Kuna iya yin duka motsa jiki gabaɗaya - zai ɗauke ku kadan fiye da minti 50. Ko ɗaukar wani bangare na daban don yankunan matsala ko ya danganta da samuwar kayan. Shirin ya dace har ma da matakin horo na farawa.
Duba kuma: Wasannin motsa jiki na ballet 19 daga Suzanne Bowen don ƙona mai.