Kedu ihe ị na -eme * n'ezie * na mgbanaka Pilates?

Ndinaya

• Squat na Onye na -ekpe ekpere
• Ada Adductor afanyekwa
• Ịpịkọta Igbe
• Nyochaa maka

Eleghị anya ị maara ihe mgbanaka Pilates bụ, mana ị nwere echiche otu esi eji ya na mpụga klas Pilates? Ọ nwere ihe kpatara na otu ma ọ bụ abụọ n'ime ha na-ekpugharị n'ime oghere mgbatị gị; Ngwá ọrụ mgbatị a nwere ike zuru oke maka akwara toning na -agbakwunyeghị ụda mgbochi.

Tupu ị nwaa hula-hopping ma ọ bụ ihe ọzọ na-emenye ihere, lelee vidiyo na-esote na anyị WNgwa eji arụ ọrụ TF usoro: otu esi eduzi maka mgbanaka Pilates. (ICYMI, anyị ekpuchilarị ihe a ga-eme na Board Balance na otu esi eji ViPR eme ihe.) Onye na-enye ọzụzụ Equinox Rachel Mariotti gosipụtara mmegharị atọ ma kọwaa ihe kpatara ngwá ọrụ a nwere ike isi nyere aka tinye ihe na-adọrọ mmasị na mgbatị gị: ọ na-achọ naanị obere mmegharị, ma. na -ewe akwara ọhụrụ ma na -ebute oke ọkụ.

Tinye mmegharị ndị a n'ime usoro gị iji mee ka apata ụkwụ gị na akwara gị pụta. (Nke ahụ ziri ezi-sịa ndewo maka apata ụkwụ siri ike na ara dị egwu!)

Squat na Onye na -ekpe ekpere

A. Guzosie ike n'ụkwụ ka obosara karịa obosara úkwù ma tinye mgbanaka ahụ n'etiti apata ụkwụ gị. Gwakọta ụkwụ ọnụ iji mee ka esemokwu dị na mgbanaka ahụ ka ị na-agbada na squat.

B. Nọgide na -akụda ikpere, jiri nwayọ laghachite guzoro.

Mee 3 sets nke 10 reps.

Ada Adductor afanyekwa

A. Dina n'akụkụ aka nri, na -agbatị ụkwụ aka nri gị. Tinye mgbanaka n'etiti apata ụkwụ ya na ụkwụ kwụ ọtọ.

B. Jiri ụkwụ elu gbadaa ala wee pinye mgbanaka ahụ. Mee ka isi rụọ ọrụ.

Mee 3 sets nke 15 reps.

Ịpịkọta Igbe

A. Guzo na obosara obosara ukwu. Jide mgbanaka Pilates site na aka n'ogo ubu na ogwe aka gbatịpụrụ na ọbụ aka chere ihu n'ime ya.

B. Tinye akụkụ nke mgbanaka ahụ gaa n'etiti, na-amanye igbe. Hapụ.

Mee 3 sets nke 10 reps.

Nyochaa maka