Main > Ukuzivocavoca Umzimba > Ama-pilates aguqula ukuvivinya kwesisu - izimpendulo ezindabeni

Ama-pilates aguqula ukuvivinya kwesisu - izimpendulo ezindabeni

Ngabe ungaphuma kuma-Pilates wezinguquko?

'Ama-Pilatesimpela kuyaqinisaimisipha yesisu, kodwa futhi iqinisa imisipha yokuphefumula, imisipha yangemuva, nemisipha esekela amalunga. Othisha bangagxilisa ikilasi emilenzeni nasezingalweni noma, yebo,Ingxenye, kepha inhloso yekilasi ukusizawenauzizwe umude, unamandla futhi ulinganisela.Februwari 22 2019



Sawubona! Namuhla usuku lwesishiyagalolunye futhi senza ukuzivocavoca kwe-abs. Sinezivivinyo ze-tenex futhi sizophinda kabili. Awudingi ngisho umata walolu hlelo.

Kuphola kanjani lokho Ngakho, vele uzilethele bese siqala. Ukuzivocavoca kokuqala ukumile ukukhahlela uzwane. Masime ngezinyawo zethu ububanzi obubanzi okhalweni bese welula izingalo zakho phambili.

Khipha ngomlomo wakho ukukhahlela izinzwane zakho ophahleni bese welula izandla zakho zibheke eqakaleni lakho. Thumela ubambo lwakho lubhekise okhalweni lwakho ukuze uqhekeze i-abs yakho. Kulungile, ukuzivocavoca okulandelayo ukugoqeka endololwaneni kuya emadolweni, izandla ngemuva kwekhanda lakho nokugcina amadolo akho ezindololwaneni eziphambene.



Jikelezisa ukhalo lwakho ngangokunokwenzeka ukuzwa ukusha. Khuphuka, uguqe ngamadolo. Ngena esimweni se-lunge izandla zakho ngemuva kwekhanda lakho, ukhumbule ukulinganisa kahle umlenze wakho wangaphambili, futhi ulungele olunye uhlangothi, ukhiphe umoya ukuze uvuke, futhi ukhumbule ukwehlisa ijubane lapho wenza lokhu Ungakhohlwa ukuhlala okuhle umumo? Okulandelayo kukugoba okuhlangene ne-lunge eseceleni.

Khipha idolo elilodwa bese ubeka uhlangothi olufanayo lwesandla sakho ngemuva kwedolo. Faka umoya ukuze uthinte phansi ngeminwe yakho engezansi bese ukhipha umoya ukuze uhambise izimbambo zakho ezingaphezulu ezinqeni zakho. Futhi khuphuka kuphela kulayini ohlukanisiwe.

Kufanele uzizwe emathambekeni ohlangothi lwakho olungaphezulu. Okulandelayo yi-twist crunch nge-lunge eseceleni. Gcina indawo efanayo yentamo bese ubeka izandla zombili ngemuva kwekhanda lakho.



Exhale bese uletha izimbambo zakho ezingezansi ku-crunch maqondana nezinqulu zakho ezingaphezulu. Udinga ukukhumbula ukujika ikhwapha lakho eliphansi ulibhekise ophahleni bese ugaya kanzima ngangokunokwenzeka. Masishintshe izinhlangothi.

Khipha idolo elihlukile bese ubeka uhlangothi olufanayo lwesandla sakho eqakaleni. Donsela ngaphakathi ukuze ujule futhi ukhiphe umoya ukuze ufike kulayini ohlangene. Qinisekisa ukugcina amahlombe akho phezulu komunye nomunye.

Ukugcina isikhundla somlenze ofanayo, yenza i-twist crunch nge-lunge eseceleni. Masenze isikhumba sakho se-pelvis futhi sizungeze kusuka esifubeni sakho. Exhale ukuze ufinyelele isifuba sakho esiphansi ophahleni.

Isidlo sasekuseni esingu-600 samakhalori



Ncika kude ukuze uziphonsele inselelo. Masingapheli amandla. Khipha umoya ukuze ugaye.

Ukuzivocavoca okulandelayo kushaya izandla ngemuva kwedolo. Zisongele phansi ukuze uzungeze umhlane wakho, futhi, ngezinqe zakho ezithendeni, shaya isisu sakho. Khumbula ukuthinta isifuba sakho ngamadolo akho futhi ungakhohlwa ukukhipha umoya ukuze uzwe nakakhulu ngaphakathi esiswini sakho.

Ekugcineni, ukuzivocavoca kokugcina kumjikelezo owodwa - ama-twist. Zungezisa imilenze yakho bese ubeka izingalo zakho. Exhale ukwenza imiphunga eseceleni ukusonta umzimba wakho.

Phuma ukuze uqhekeze i-abs yakho ngangokunokwenzeka. Lapho uphuma, landela idolo lakho ubheke kuzwane lwakho lwesibili. Ungacishe uyeke! Kulungile, ake siqale umzuliswano wethu wesibili - ukukhahlela ozwaneni.

Gcina izinkalo zakho zihlukaniswe nezingalo zakho phambili. Exhale ukuze uqhekeze i-abs yakho ukuze uqondise imilenze yakho phezulu. Beka izandla zakho emaqakaleni.

Okulandelayo ukugoqeka endololwaneni kuya emadolweni. Izandla ngemuva kwekhanda lakho futhi masilethe idolo lakho endololwaneni yakho. Khipha ngamandla ngangokunokwenzeka.

Yizwa ukusha esiswini sakho. Woza! Okulandelayo kuza iqhubu ohlangothini lwamadolo. Zilungiselele esimweni se-lunge ngezandla zakho ngemuva kwekhanda lakho.

Khipha umoya ukukhahlela idolo lakho uye endololwaneni efanayo. Ngiyazi ukuthi ukulinganisa akulula, kepha ake sizame. Woza! Kulungile, shintsha imilenze yakho bese ulungele olunye uhlangothi.

Phefumulela ngaphandle komlomo wakho bese uzama ukuthinta idolo lakho endololwaneni. Okulandelayo, yenza i-Side Bend nge-lunge eseceleni. Zungezisa idolo elilodwa bese ubeka uhlangothi olufanayo lwesandla ngemuva kweqakala.

Phefumulela phezulu ukuze uqhekeke eceleni bese uzizwa ukuthi izicubu zakho eziphezulu ze-oblique zisebenza. Gcina ubambo lwakho luvalwe nesikhumba sakho siqonde. Okulandelayo yi-twist crunch nge-lunge eseceleni; izandla ngemuva kwekhanda lakho bese upotoza isifuba sakho usiya ophahleni.

Donsa futhi ukhiphe i-Toaway ukuze uvule i-crunch up futhi uzwe isisu sakho. Masingapheli amandla, qhubeka! Kulungile, masenze ukugoba ohlangothini nephaphu eliseceleni kolunye uhlangothi. Gcina amahlombe akho phezulu komunye nomunye bese uthinta phansi njengoba uhogela futhi ukhipha umoya ukuze uziphakamisele kulayini oqondile.

Masijule ukuze sizizwe sishisa ngokwengeziwe. Masenze i-side lunge twist crunch, izandla ngemuva kwekhanda lakho bese ukhipha umoya ukuze uvule isifuba sakho siye ophahleni ukuze uqine. Zama ukubamba ukhalo lwakho oluyisikwele bese ujikeleza usuke ezimbanjeni zakho.

Hlala ujule emuva ukuze uzinselele, woza! Kulungile, okulandelayo yi-Clap Behind the Knee, yehla ukuze uklabe isisu sakho futhi ugcine okhalweni lwakho ezithendeni. Exhale ukuletha amadolo akho esifubeni sakho futhi ugcine imilenze yakho iqonde ngangokunokwenzeka. Exhale ukudweba esiswini sakho ukugxila ku-abs yakho.

Kulungile, ukuzivocavoca okokugcina - amaphiko asontayo. Sonta izinyawo zakho futhi beka izingalo zakho, ulungele. Khipha umoya ukuze ujikeleze ukhalo lwakho njengoba wenza amaphuphu asemaceleni.

Khumbula ukuguqula izindololwane ngamandla we-twist yomzimba wakho. Cishe lapho bantu ake senze lokhu! Yebo! Sikwenzile. Ngithanda ukudansa lapha.

Nenze kahle nonke! Ekuvivinyweni kokugcina, ngajuluka kakhulu. Futhi ungakhohlwa ukwelula ngoba nathi silayishe i-athikili yokwelula ngesonto eledlule. Futhi hlala ubukele inselelo yangakusasa.

Usale kahle!

Zingaki izinsuku ngesonto okufanele uzenze zokuguqula ama-Pilates?

Kanjaniimvamisa kufanele wenze uguquko lwePilatesamakilasi? UmauthathaukuIzinguquko zepilatesclass, ukuya kwababili noma abathathuizinsuku ngesontokuyintokaningikwanele.Ephreli 30 2021

Kungumsebenzi wami ukwenza amaPilates abe yingxenye yempilo yakho yansuku zonke. Ngalokhu angisho ukuthi ukuzivocavoca nsuku zonke kwamaPilates, kepha ukufaka imigomo yePilates empilweni yakho yansuku zonke ukuze uzizwe umuhle futhi ukunyakaza kwakho kusebenza kahle kakhulu futhi kusebenze futhi uzizwe umncane kakhulu.

Kwenzeka kanjani lokho? Ngakho-ke uma ufuna ukuba yingxenye yalo mphakathi sicela uchofoze inkinobho yokubhalisa kanye nensimbi eseduze kwayo ukuze waziswe lapho ngithola i-athikili entsha ngoba ngilapha masonto onke futhi ngingathanda ukuba nawe. Umbuzo engivame ukubuzwa ukuthi kufanele ngiwenze kangaki ama-Pilates? Lo ngumbuzo ongenayo 'impendulo eyodwa' yangempela ngoba imizimba yethu yehluke ngokuphelele futhi yehluke ngokuphelele komunye nomunye nsuku zonke. Ngakho-ke ukuphendula lo mbuzo kunzima impela, kepha ngizokusekela ngamanani esinawo ku-Balance to the Core futhi inhloso enkulu 'ukulalela umzimba wakho'.

Umzimba wakho uyingxenye ehlakaniphile futhi ehlakaniphe kunayo yonke isibalo. Izokutshela ukuthi yini edingekayo futhi uma uyeka ngempela, lalela bese uyinika lokho okudingayo, uzothola imiphumela oyifunayo. Ama-pilates anezinguqulo eziningi ezahlukahlukene kulezi zinsuku.

Kungasuselwa encazelweni yothisha; usebenzisa idivaysi?; usebenza nothisha?; uzibuka izindatshana online?; ngabe uthatha isigaba semata esinezinsiza?; ingabe kuyihora? ngabe yingxenye yehora? ingabe imizuzu engu-15? Kunezici eziningi ezahlukahlukene ku-equation. njengoba sibuka i-YouTube, ake sixoxe ngokuthi yini ongayenza kumata wakho ngokwalokho ongakwenza kumata wakho. Ungaba nama-Pilates ayehloswe nguJosephPilates uqobo, leyo kwakuyindlela yakhe yeContrology, eqinile, ikwenza ujuluke, igeleze, yenyuse izinga lokushaya kwenhliziyo yakho.

Kwenzelwe imizimba enempilo ukuyisiza ukuthi iguqule imikhuba emibi yokuma komzimba, iqondise kabusha umzimba, ilinganise umzimba, ingene emisipheni eyinhloko, bese sibona ama-Pilates amaningi namuhla angaphezulu kwezinga lokuvuselela lapho ubuya ukulimala noma uqala ukuzivocavoca futhi. Okwesithathu, kukhona lolu hlobo lwe-Fusion Pilates maphakathi nendawo lapho uzobona uhlobo oluthile lokuhlanganiswa kwalokhu okubili. Ngikuthanda konke lokhu ngoba kunempilo emzimbeni futhi kusenza nje sihambe ngendlela enempilo exhumanisa ingqondo nomzimba wethu, leyo yinto ebaluleke kakhulu. buyela embuzweni othi 'kufanele sikwenze kangaki lokhu?' kunendaba yini ukuthi uyazazi izinhloso zakho? Kunezinhloso ezahlukahlukene kulezi zindawo ezintathu zokuqeqeshwa kwama-Pilates, kusuka kokuqina kuya ekuvuseleleni.

Ake sithi ungumzimba ophilile futhi ufuna ukubona imiphumela ozama ukuguqula ukwakheka komzimba wakho ngakho-ke ufuna ukwenza okwengeziwe kokuzivocavoca kwendabuko ngokuvivinya umzimba okunoketshezi cishe kathathu kuye kane ngesonto ngoba ukungaguquguquki kubalulekile. Ukungaguquguquki yilokho okunikeza imiphumela. UJoseph Pilates ngokwakhe uthe ngezikhathi eziyishumi uzozwa imiphumela, ngezikhathi ezingamashumi amabili uzobona imiphumela, ngezikhathi ezingamashumi amathathu uzoba nomzimba omusha ngokuphelele.

Ngakho-ke uma ukwenza kathathu ngesonto. ] Kungakapheli amasonto ayisithupha uzobona izinguquko ezinkulu emzimbeni wakho uma uhambisana nayo futhi uma usebenza kanzima futhi ngenhloso ngemuva kweseshini yePilates ngeke ukhathele futhi uphele amandla lapho uzozizwa uqonde ngqo uzozizwa unamandla uzozizwa umuhle ngoba okwenzayo kufundisa umzimba wakho ukusebenzisa imisipha yawo ngokufanele, ukuwasebenzisana kanjani, ukuqala kahle ukunyakaza, ukuqondanisa umzimba ukuze usebenze umzimba wakho ohlelweni oluhlangene ngakho ukuthi ingena ekunyakazeni kwakho kwansuku zonke, ukusebenza kokuhamba kwakho kuba ngumzamo ukunyakaza kwakho kwansuku zonke kuba ngumzamo ukhetha ukudonsa i-push push Zonke lezi zinto ziba yimvelo yesibili ngoba uzisebenzela ekujuleni komongo, okungukuthi, ingabe kumayelana nokuthi uxhumeke kanjani sebenza, intshisekelo kangakanani intsha kuwo nokuthi isebenza kanjani it uyazi ngempela imigomo yamaphayiphu uma unentshisekelo yokufunda kabanzi ngamaphilates? ngithole amasonto amabili mahhala ekhasini lami lamalungu e-pilates futhi isixhumanisi singezansi uma ufuna ukukuhlola noma ngabe ufuna ukuba yingxenye yohlu lwami lwe-imeyili lwamasonto onke lapho ngikunikeza khona amathuluzi amathiphu we-pilates zonke izinto ezimnandi ugqozi ngoba uyazi Ngiyathanda ukuthi ngingathanda ukuba nawe njengengxenye yomphakathi. Siyabonga ngokubuka.

Sicela uthande le ndatshana uma uyithandile; Phawula uma kukhona okunye ofuna ukukubona ngoba ngifuna ukukwenzela lezi zihloko. futhi ngiyathanda ukuba lapha ukuze sibonane futhi ngesonto elizayo. Nibe nesonto elihle futhi nizinakekele.

Usale kahle.

Kuthatha isikhathi esingakanani ukuthi iReformer Pilates isebenze?

Ukucaphuna uJosephAma-Pilates: 'Ezikhathini eziyishumi uzozizwa ungcono, kwezingu-20 uzobukeka ungcono, kuthi kwezingama-30 uzoba nomzimba omusha ngokuphelele.' Uma wenza amakilasi ama-2-3 ngeviki, wenakufaneleqala ukubona imiphumela emavikini ayi-10-12.

Uyemukelwa esiteshini sami sikaTori Moves. Ngiyi-Yoga Pilates Aerial Yoga Teacher futhi namhlanje ngizokuhambisa ngezeluleko ezithile zokuqala zamaPilates kuMguqulizinguquko.

Le yindatshana enhle uma umusha kumaReformer Pilates futhi uzama ukubona ukuthi ungalindelani ekilasini lakho lokuqala. Noma uma ungumfundisi futhi mhlawumbe ufuna ezinye izinto ongazikhomba noma uma ungumfundisi omusha ufuna izinto okufanele uzibheke kumakhasimende akho. Umuntu ngamunye uzoba nokuhlelwa kwakhe akuthandayo enqoleni namakhasimende amasha.

Ngithanda ukuwaqala ngokungezwani kwentwasahlobo okukhanyayo ngakho-ke imvamisa iba ama-nibs amabili abomvu nelilodwa aluhlaza okwesibhakabhaka aphakathi nendawo kanye nentwasahlobo eyodwa elula ngoba sonke ekuqaleni sinemikhuba emibi ekuqaleni futhi silala phansi bafuna ukuthi bebelokhu besebenzisa imisipha engafanele isikhathi eside futhi baqhubeke nokusebenzisa amaphethini we-neuromuscular engalungile emizimbeni yabo. Uma usebenzisa ukungezwani kwentwasahlobo okukhanyayo, abantu baqala ukuthola ukuthi bakuthola kahle noma cha ngokushesha ngoba imvamisa lapho benokungezwani okukhulu kwentwasahlobo basuke begxile lapho bezizwa khona futhi empeleni bangasebenza ngendlela yabo emabhuloki abo noma ezinye izinto ezimbalwa esizokhuluma ngazo. Into yokuqala okudingeka ukwenze ukubuka ukuthi iklayenti lakho lilele kanjani kumvuseleli wezinguquko ukuze babe namahlombe abo kahle ekuphumuleni kwehlombe noma basuse isihlibhi, ungasicisha, noma ungabuyisa noma unwebise umugqa wonyawo futhi ufuna amadolo abekwe ngaphezu kwezinqe ngakho-ke senginomfutho omude manje futhi ngide kancane ukuze ngikwazi ukuba sesimweni esejwayelekile ngoba imilenze yami ayimide kakhulu ukube benginamathanga amade impela, kungadingeka ukuthi ngiwalungise lapho usebenzisa ibhalansi yalaba baguquli besitudiyo.

Ngikuthanda ukuwagcina endaweni ejwayelekile yonyawo lwezinyawo, kepha ungahlala njalo unyakazisa ibha, noma ukuphuma, noma phezulu noma phansi ukucabanga ukuthi ukuphela kwento ofuna ukuyenza ukuqaphela lapho uhambisa ibha yonyawo phezulu noma phansi ukuthi ushintsha i-engeli ungayishintshi i-shin kakhulu futhi uzobe ulungile, kuhle angazi ukuthi kusho ukuthini lokho uma wenza lokho mm-hmm ulala phansi futhi ngithanda ukuqala ngezithende zabantu abaningi ngoba lokho kunengqondo kakhulu lapho abantu bebasha, izandla zakho ziseceleni kwakho futhi manje into eyodwa ebalulekile abantu abayikhohlwayo ngumhlane nentamo engenhla. Empeleni kungithathe unyaka wonke ukwenza ama-Pilates ngaphambi kokubona ukuthi ngenza konke lokhu okungalungile ukwenza isiqiniseko sokuthi abantu abanakho lokhu kunwebeka entanyeni futhi lokho kuvame kakhulu kubantu abadala noma kubantu abanokuma okuxakile ngakho-ke ufuna ukuthi isilevu sabo sicishe sidonswe, kube sengathi bacindezela ngemuva kwekhanda labo ekhanda. Ungalungisa futhi i-headrest kancane phezulu ukubhekela lokhu.

Uphefumulela phezulu futhi ngihlala ngiphefumulela ngaphandle bese ngicindezela isikhathi eside bese ngiphindela emuva. Ngakho-ke uzothola ukuthi ama-newbies kuma-Pilates ajwayele ukungena nokungena kancane kakhulu. Cishe kufana nokuthi abazi ukuthi iziphethu zizosabela kanjani, noma ukuthi bacishe besabe kanjani ukwephula umshini, ngandlela thile kubonakala kunjalo ngakho-ke kufanele ubakhuthaze ukuthi bathole ijubane abazolilandela, njengokucabanga kokuthathu okubili okuthathu kungaba wusizo kuwe futhi ikakhulukazi ekuqaleni njengalapho uphuma ngaphandle umelana neziphethu futhi lapho ubuyela ngaphakathi kufanele umelane nale ring futhi, ngakho-ke kuvamile impela ukuthi umuntu abe ne-push enamandla bese ukuhlehla emuva kuseduze kokungabikho nokuthi lokho kuziphonsa kuwuphawu lokuthi abanakukwazi ukulawula futhi abasebenzisi emuva komzimba, ngakho-ke ufuna ukuba muhle futhi wehlise bese ngokulandelayo udonsela ibha yonyawo ngakuwe Uma ibhande lonyawo nedolo livumela, Ngithanda ukukwenza lokhu ngemilenze yonke indlela ndawonye ukuze ngiqale ukuxhuma emathangeni angaphakathi, okungukuthi amit ukusunduza imengamo yezinyawo phansi bese lokhu kusiza ukubeka umsila wensila emethini bese ucindezela amathanga angaphakathi ndawonye ngenkathi ufinyeleleka ngezinzwane manje nginenkinga Ngiyazi ukuthi isilevu sami mhlawumbe sikulesi sigcino sokugcina i-View up ibiyi-mm-hmm futhi noma uhambisa inqola ngemilenze yakho kubukeka njengokunyakaza okuhlangene kuphela ongakubona kuguqa futhi kuqondisa amadolo ami, kodwa ngicabanga ngakho impela, ngemuva komzimba wami Ukucindezela enqoleni futhi uma umusha kumaPilates ungakhathazeki ngokwenza zonke lezi zinto ngasikhathi sinye, ugxila esicini esisodwa bese kuthi lapho ukwenze kahle lokho, lokho kuphelelisiwe ngoba ayikho into ehlale iphelele, iya entweni elandelayo osebenza kuyo bese uzama ukubona ukuthi ngixhuma kanjani wonke umuntu ndawonye bese ungenza nezikhundla ezahlukahlukene ku-footwork, into enjengami e bengilokhu ngiyiphambanisa nayo muva nje ngoba Anginaso isihlalo ekhaya, kodwa okunye engikulandelanayo engikuthanda kakhulu okusuka ochungechungeni lwezihlalo kungukucindezela izinzwane zami zibe zinhle futhi zibanzi ebhodini lezinyawo bese udlulela lapha izikhathi ezimbalwa futhi uzobona amaklayenti ezizwa ekhululekile ukuphusha ngaphakathi nangaphandle lapha ngoba bangasebenzisa ama-glutes abo amaningi ngakho-ke 'Kulula kakhulu ukusunduza lapha kunezinye izikhundla ezinyaweni bese ngizoma phakathi kokungena nokuphuma ngiqhubeke ngizame ukubamba isihlibhi sizinze bese ngehlisa izithende zami ngiphakamise izithende zami nginciphise izithende zami ngiphakamise izithende zami futhi uqiniseke ukuthi ngisaphefumula ngakho-ke lokhu kuyinselelo enkulu ekulawuleni kwami ​​ukhalo lwami alusanyakazi nakancane emhlane wami noma okhalweni lwami kahle bese ungakwenza lapha bese ubamba ukubamba kunganyakazisa isihlibhi ngamasentimitha intshi ukuphuma nezithende zakho d Ukuyigcina njalo bese ucindezela okuhle nokude ngihlala ngithanda ukuvala ngokunwebeka okuhle lapho sigobela kakhulu bese sibuya emuva kokulandelayo sizodlulela ekubhulohweni ukuze ngifuna ukwenza isiqiniseko sokuthi i-headrest isezansi yalokho futhi nezandla Zakho ziphansi ngakwizinhlangothi zakho, futhi ngokujwayelekile ngamakhasimende amasha ngishiya empeleni isicathulo sezinyawo noma ipulatifomu kuleyo ndawo enganyakazi, ngoba nalesosenzo indawo ephakeme kunaleyo yezinqe zakho nalapho isihlibhi singashukumisanga i-whi U-ch unezela enye into yokungazinzi kusenzima ukwedlula ukuba kuleyo ndawo eyisicaba ngezinqe zakho mm-hmm futhi ufuna ukukala ikhono lokubamba inqola uphakamise nezinqulu zakho phezulu.

Enye into okufanele uyiqaphele ukuthi abantu bafuna, ikakhulukazi uma i-yogi yakho igxuma iphume ngezimbambo zabo njengeMepop esikhundleni sokuphakamisa okhalweni lwabo ngakho-ke ngizokukhombisa ukuthi lezi zinto ezimbili zibukeka zihlukile kanjani, ukuze lokho kuphakamise umzimba wami ongaphezulu. Ungabona ubambo lwami luqhume bese mhlawumbe ngikwazi ukukhuluma ngiye phansi bese lokho kudlula emzimbeni wami ongezansi ngakho-ke ngidonsa imisipha yami futhi ngiphakamise ubambo lwami olungcono kakhulu engingakwenza bese ubambo lwami njengami kulo lucabanga zonke izimbambo zami zithinta izimbambo ezingemuva komzimba kuqala, hhayi ngaphambili ngoba zisonga yonke indawo bese zigoqa izinqe zami zehle ngomthondo m m-hmm bese kuthi lapho uzizwa sengathi zikwazi kahle ukuthi zize lapha nabantu abathile banezimo ezingalawuleki kubo asivele sidlule i-baseboard enkulu kubo futhi lokho kulungile, kunezindlela eziningi zokuqinisa amathanga abo mmm kodwa futhi okufanayo lapha, manje empeleni kufanele ngempela ukugcina imoto inganyakazi futhi yehlisa kancane ize iyoshona phansi, lokhu kuhamba nje kwezinyawo zami ukusuka lapha kuye lapha sekuvele kwenza ukuzivocavoca kube nzima kakhulu futhi uma ufundisa ama-pilates kubantu abajwayele uhlobo oluhlukile lokuzivocavoca umzimba ube njengo oh akunankinga lokho kulula kakhulu ngizokwenza ezingama-20 kodwa konke kumayelana naleyo Pace kanye nengxenye yomzimba ozibophezele kuyo ukuze wena njengomfundisi kanye nomfundi uthokozele ukuzwa lokho umfundisi akwenzayo ukuthi ugxile kukho lapho uzuza kakhulu ukunyakaza futhi njengomfundisi udinga ukuqaphela ukuthi umuntu ophambi kwakho ulwa kanjani nokuthi ungakulungisa kanjani, ngakho-ke manje into yokugcina ngiyithanda kakhulu yabaqalayo betiye. Ngizoshintsha ukungezwani kwami ​​kwentwasahlobo ngakho-ke ngivame ukuqala abantu abaningi ngombala obomvu noluhlaza okwesibhakabhaka lapho uqaphela isilevu somunye umuntu siphakamile namahlombe abo ayizindilinga lapho bengena emnyango lapho belele kumguquli, obomvu no okuluhlaza okwesibhakabhaka kungahle kube kakhulu kuwe, ikakhulukazi uma mhlawumbe ungowesifazane omfishane ngoba lokho kuyisibonakaliso sokuthi awunakho okuningi, njengamandla we-top ne-midline back ukuze ungavele ube bomvu noma ube munye Ufuna yenza umbala obomvu ophuzi noma umdlalo wezimpaphe osindayo ngawo, noma ngabe umuntu uphilile, ngoba ufuna ukuthi babambe iqhaza manje.

Lokho kwakungezinye zezinto ezinzima kakhulu kimi ngenkathi ngiqala kwathiwa i-mid-back series, noma i-supine, ngakho-ke ngizosebenzisa izingodo zami ezinde ngoba yilokho okuhambisana nokuphumula kwehlombe lami, manje unezinzwane zakho kubha yonyawo, uzoqala ucindezele amabhande s futhi ngithole wonke umuntu obambe lapha ukuze ngikwazi ukukwenza, lokho kungumsebenzi omncane futhi ufuna ukwenza isiqiniseko sokuthi amahlombe abo asehlukaniswe kakhulu nemoto , leyo yindawo okufanele usebenzele kuyo ukuze ukwazi ukudonsa lawo mahlombe phansi ngenkathi udonsela izimbambo phakathi, okuwumqondo odinga ukuthi uqhubeke uhlole ngawo nabafundi bakho ngoba akuyona into umuntu ayithola ekuzameni kokuqala futhi ake sithi sifana nomdansi, umvocavoci womzimba, manje kufanele siqaphele lezi zinto Imilenze Entantayo ikhuthaza abafundi bakho ukuthi bagcine izithende zabo zihlangene ngoba lokhu kubeka amathanga angaphakathi ngqo enhlabathini yesikhumba kuyaxhuma bese kufanele nonke nibe nobuhle hamba, ngakho-ke phefumula kakhulu bese ukhipha izandla phansi th izinhlangothi futhi ngakho-ke izinto okufanele uziqaphele ukuthi ukungezwani kukhulu kakhulu kulapho ubona ukuthi Abantu abacishe bacindezele, kubukeka sengathi intamo yabo iyona, kufanele konke ivele ngemuva, emuva emuva ngemuva kwengxenye engezansi amahlombe acabanga ngendawo yakho yasemakhwapheni lena impela ama-lats akho serratus yakho konke lokho futhi nabo kufanele bakwazi ukugcina izindololwane zabo ziqonde ngaso sonke isikhathi futhi bafinyelele ngeminwe yabo lapha lapha kukhona indawo phakathi kwezindlebe zami namahlombe ami bese enye lapho ngibona ukuthi bangakwazi ukukwenza futhi ngeke kube yilokho okunwebekayo ezihlakaleni zabo, khona-ke ngiyobavumela baphefumulele ngaphakathi nangaphandle, banqekuzise isilevu esifubeni sabo futhi ngifuna bahlanganise lo mbono wokuphusha Kancane kancane emabhinceni bese uncika ikhanda labo Nciphisa izingalo zakho phansi kodwa ugcine izingalo zakho lapho ukuze ulawule ngokuqhubekayo umoya ojulile njengoba uphuma. Lo ngomunye umqondo ozothatha isikhashana ukuthi abantu baqonde ukuthi ukulesi sikhundla sokususa umaphakathi wakho wangemuva, ovela emcabangweni wokuphakamisa phakathi kwamahlombe ami hhayi intamo yami bese uhamba kancane uye phansi , ake sivame ukwenza amakilasi amathathu kanye nabaqalayo kimi, kodwa-ke lapho uthola ukuthuthuka okuthe xaxa bese uzenzela ukwenza okunye okumbalwa bese senza izinto eziwubukhazikhazi nokushaya okuncane kwemilenze lapha, kepha kufanele ukwazi ukubamba leso sikhundla ngaphakathi kobuqotho ngaphambi kokuba ungeze noma yikuphi ukubukeka, ngakho-ke ngivame ukukwenza lokhu cishe bese ngithatha ikhefu kancane, ngidonse umoya, bese ngikushiya konke ezinhlangothini Cindezela phansi bese ungena emikhondweni ukuze Ama-biceps athola umsebenzi omningi empilweni yansuku zonke futhi iningi lethu, sinama-triceps abuthakathaka uma siqhathanisa futhi lokhu kungasiza kakhulu ekuthuthukiseni ukuma kwakho noma ukuma kwamakhasimende akho, njengoba kusiza ukudonsa nokubamba ihlombe lakho isikhundla esifanele esikhundleni sokuncika forw ard. Futhi, kulapho ungaqala khona ukwenza ukunyakaza okuhambisanayo kuqale ngenkathi amaklayenti akho ekhipha futhi ephakamisa ngasikhathi sinye, ngakho-ke manje sebephonsela inselelo uhlelo lwabo lwe-neuromuscular ukwenza izinto ezimbili ngasikhathi sinye y futhi-ke ufuna ukukwenza lokho nge ukuphefumula kwabo, bese bebuya futhi senze imilenze embalwa bese sithatha ikhefu, mhlawumbe ayisishiyagalombili kuya kwayishumi, hhayi isigidi bajillion, ngakho-ke mmm owokugcina, ngikhama izandla zami ngize ngifike ezinhlangothini, ngiphendule izintende zibe ezami Ubheke emzimbeni wami ngakho-ke ufuna ukuqiniseka ukuthi amahlombe awaphikisani neze namahlombe bese welula izingalo zakho ezinhlangothini bese uzihlohla ukuze ngikhombise into engalungile.

Ngifuna ukwelula amasentimitha ambalwa kuqala bese uyangena bese uzama ukubona ukuthi abantu bangakulawula kahle kanjani lokho kuhamba ohlangothini futhi mhlawumbe lesi yisimo esinzima kakhulu ukulawula ukunyakaza kwesihlibhi, hmm ngoba izandla zakho zisuka phambili kude hambisa umzimba wakho eceleni lapho kuba nzima khona futhi ufuna ukuphefumula njengoba uvula futhi ukhipha umoya lapho uvala futhi mhlawumbe ngizokwenza okuncane kwalokho, mhlawumbe amahlanu noma ayisithupha, bese ngikwazi ukuphela kokujikeleza okukodwa noma okubili lapho amaklayenti enawo ngiyazi ukuthi aphumelele kuzo zonke ezinye izindawo nokuthi ayidinga kanjani inselelo encane, bese sizomisa inqola yethu yonke indlela ngakho ngivame ukwenza ukuqala okujwayelekile ekilasini lami lapho ngifundisa abantu abasha , abaqalayo akuzona izindiza ezijabulisa kakhulu, kepha kunezinto eziningi ezahlukahlukene ezenzekayo uma umusha kuma-pilates ongamba kuzo ujule kunokuthi uhlale wenza izindlela ezintsha zamakhasimende akho engeza ikhefu bese ubamba noma ushintshe ijubane kancane kancane noma ngokushesha okukhulu, okuzokwenza h Elp nguwe lowo Thisha, ngoba ungathatha izingcezu zezinto osuvele uzifundisile bese uzifaka nje kancane bese amaklayenti athole ukuqeqeshwa okungcono futhi azizwe sengathi enza okuhlukile yize kuyefana. Ngakho-ke uma unemibuzo noma izindatshana noma izinto ongathanda ukuzwa ngazo, zishiye kumazwana angezansi uma ngabe le ndatshana ikusizile ukuthi unginike isithupha, uyayizonda, ingathola izithupha phansi ngizokubona evikini elizayo

Ngabe ama-Pilates acaba isisu sami?

Ukwenza kabusha,Can PilatesNgikunikeze i-Isisu Esiphansi? Yebo! NgokwenzaAma-Pilatesukuqinisa imisipha yomgogodla, ukwandisa ukusebenza kahle kokushisa komzimba, nangokunciphisa ukucindezeleka kueyakhoimpilo. EmpeleniAma-Pilateskuhlanganiswe nolunye uhlobo lokuzivocavoca kwenhliziyocanhlinzeka ngezinzuzo ezinkulu zokwehlisa isisindo.UMar 4 2019

Hheyi bafana, uCassey ulapha. Ngijabule kakhulu ngoba namhlanje sikhomba isisu sakho esingezansi. Manje leyo ndawo yezinja iyinkinga enkulu kwabaningi ngoba kulapho amanoni ethanda ukuhlala khona.

Kepha uma sibhekana nokuzivocavoca okuhle kwesisu, i-cardio, nokudla okuhlanzekile ukukhipha amanoni ngampela, uzobe ubona iphakethe eliyisithupha elichazwe kahle emzimbeni wakho ngaphandle kwesikhashana. Khumbula, kufanele usebenze kanzima bese imiphumela izofika. Phikelela nje, kulungile? Yiba nje, kodwa ngiyazi ukuthi unakho.

Ake siqale. Bantu, welule izandla zakho, phumuza isilevu sakho esifubeni, udonse inkinobho yesisu sakho bese wehla kancane ngokulawula kuze kube yilapho umqolo wakho wonke usematheni, kulungile? Ngakho-ke ziqondanise ukuze ugxile ezandleni zakho ngqo ezinhlangothini zakho. Letha amadolo akho endaweni yetafula, kulungile? Beka izandla zakho ngemuva kwakho.

Exhale, phakamisa. Kulungile, amakhulu kuqala. Adonse umoya amabili, amathathu, amane bese uwukhipha.

Okubili, okuthathu, okune, okuhle kakhulu. Ngamakhala nangomlomo. Kulungile.

ukubuyekezwa komqondo we-ritchey

Qiniseka ukuthi izingalo zinhle futhi zinde. Ziqondile futhi zinamandla. Awehluleki.

Hhayi-ke, sizoyifudumeza nje. Yilungiselele. Gcwalisa i-abs yakho.

Imilenze phezulu. Zimbili, zintathu, zine futhi kukhishwa umoya. Ababili, abathathu, abane.

Qiniseka ukuthi lezo zithende zicindezelwe, lezo zinzwane ziyakhomba. IBelly iqine kakhulu. Uma intamo yakho ibuhlungu manje, beka isandla ngemuva kwentamo yakho, nawe ungabeka ikhanda lakho phansi uze uqine.

Kepha empeleni usebenzisa i-abs yakho ukuphakamisa, hhayi intamo yakho. Letha phansi. Adonse umoya amabili, amathathu, amane, amabili, amathathu.

Uyitholile. Amehlo phambili. Kuhla kakhulu.

Ababili ngaphezulu. Adonse umoya amabili, amathathu, amane bese uwukhipha. Ababili, bathathu.

Omunye futhi. Adonse umoya amabili, amathathu, amane, awukhiphe. Kumnandi.

Yethula. Ikhanda phansi ukhiphe emakhaleni akho, uphakamise imilenze yakho kabili. Finyelela.

Letha yona .Good. Yelula izitho zakho.

Khomba izinzwane zakho, khomba iminwe yakho. Yizwa lowo mongo. Yebo? Yebo? , ngiyayithanda.

Futhi ku. Amehlo ngaphambili, ibhuthi. Ahuh! Futhi enye into futhi uhlala u-rig ht lapho.

Nakho lapho. Isundu ngaphansi kwentamo. Izinyawo zikaBarbie.

Asihambe, phansi naphezulu, phansi naphezulu. Zizwe ngempela lawo ma-abs aphansi lapha. Woza, gcina imilenze yakho iqonde.

izinzuzo zefilakisi

Angifuni ukuzibona lezi. Gcina leyo milenze iqonde. Kuhle.

Izindololwane zibanzi kakhulu, amehlo abheke phambili. Okuhlanu, okune, okuthathu, okubili, okukodwa. Lezi zingene, zibheke phansi.

Kuhle kakhulu. Asiye kuma-crunches ethu abuyela emuva, bafana. Izandla zigwaza umata.

Amahlombe ahlehla. I-Abs super tight, amaqakala awele izinzwane. Manje ngifuna ususe umsila wakho emsamo, ibhande.

Bese uza lapha. Ngakho-ke qaphela ukuthi angizange ngiqale futhi. Ngifuna usebenze kanjena ngaso sonke isikhathi, kulungile? Okuthathu, okubili, okukodwa.

Asambe. Phakamisa, emuva, phezulu bese ubamba. Phakamisa.Kuhle.Phezulu.

Uyakuzwa lokho? Izandla eceleni kwakho. Khulu. Yebo.

Finyelela, unayo. Exhale ngakho konke ukuphakamisa, woza. Zizwe ngempela labo abaphansi.

Emuva naphambili. Manje nginokuthuthela okusha okuhle ngawe. Anginasiqiniseko sokuthi ngizokwenza ngokulandelayo, kepha sizobona kakhulu.

Phezulu naphansi. Phezulu. Uyitholile.

Hlala uqine, ungapheli amandla. Phakamisa, phezulu. Khulula ikhanda lakho, phumuza izingalo zakho.

Beka wonke umsebenzi ku-abs yakho ephansi. Okune okunye, asihambe. Woza! Isine, sithathu, sibili kanye no munye.

Donsela emadolweni akho, ukwanga okukhulu. Iphelele. Izandla ngemuva kwentamo yakho.

Imilenze emide. Yelula umlenze owodwa, uqondise omunye ozoba ukunyakaza. esizokwenza i-cha-cha-cha eyodwa, ezimbili, ezintathu, engeza i-mini crunch phakathi. abathathu, babili, munye. okukodwa, okubili, okuthathu, ukuqhuma okuncane, nokwodwa, okubili, qondanisa umlenze.

Ukuwa okuncane. Eyodwa, emibili, emithathu, isifuba phezulu. Eyodwa, emibili, emithathu, manje iphansi nje.

Finyelela, finyelela. Iphelele. Yelula ngempela leyo milenze.

Umsebenzi omuhle, bafana. Phuma, phuma. Gcina amehlo akho phambili.

Pierce, hlaba. Manje donsela imilenze yakho ngaphandle, ungene ngaphakathi. Qhafaza izithende ndawonye.

Iphelele. Manje qiniseka ukuthi uphakanyisiwe, uma amahlombe engekho kumata. Okumsulwa, okumsulwa.

ibhayisikili elinamasondo aphakeme

Woza. Ukuqhuma, ukuqhuma. Ngempela.

Ngiyayithanda. Abane futhi. Nazo-ke.

Isine, sithathu, sibili. Ibambe. Ibambe.

Yehlisa imilenze yakho. Okuhlanu, okune, okuthathu, okubili, donsela amadolo akho ngaphakathi nangaphandle. O, lokho bekuyinhlanganisela enhle impela.

Manje thatha umoya. Uzoyidinga. Isinyathelo esilandelayo esisha.

Ngikwenzile ejimini ngelinye ilanga futhi kucishe kwangibulala. Ngicabanga ukuthi uzoyithanda ngokuphelele. Kulungile, bafana.

Zombili izandla ngemuva kwesihlakala sentamo. Ukunyakaza okuphindwe kabili kwe-Flick. Kukhona ababili lapha, kuyinhlanganisela.

Imilenze iyaqhamuka, yinhle futhi iqonde. Cindezela isithende, khomba izinzwane. Nginike i-crunch kuqala.

Kuhlole. Qeda. Uma usukwenzile lokho, yehlisa imilenze yakho phansi.

Nginikeze ukuphakama kwemilenze emibili bese ugingqika ubuyele lapho uqale khona. Ungakhathazeki, ungesabi. Asihambe ezintathu, ezimbili, ezintathu.

Okubili, okukodwa, phezulu, phansi, kuhamba kancane. phezulu futhi uhamba kancane. iphelele. phezulu phansi. ocebile. yebo bafana abahle. esifubeni phezulu, ugoqe. uyakuzwa lokho? phansi. phezulu, phezulu. kuhle. finyelela futhi ujule. phakamisa .Woo! Abangane abahlanyayo.

Phansi, phezulu.Phelele. Phezulu, phansi Kulungile, unginika ezinye ezintathu.

Asambe. Abathathu. Ngihlala ngivulekile.

Okubili. Kuhamba kuqonde kakhulu. Okokugcina.

Futhi wehla, khululeka. O, lezi zingane ziyadubula kuBelly wami. Kuhle.

Zombili izandla ngemuva kwethambo lomsila. Isisekelo esingezansi, sicindezela kumata. Imilenze mide kakhulu.

Manje ngifuna unginike izindiza ezinophephela emhlane ezincane lapha. Khulula imilenze yakho. Helicopter, kulula kakhulu? Ubudinga leli khefu Kepha manje liyaqhubeka.

Asambe. Ijulile, iphansi, iphansi, iphansi, iyafana. Ungakwazi nami lapha? Phola nami.

Woza. Ababili, bathathu. Siphinde sehle, ezimbili, ezintathu, ezine .Hlala phezulu.

Iphelele. Ejulile futhi, isisu simnandi futhi sihloliwe. Uzizwa kanjani? Phezulu bafana.

Enye into, ake sihle. Ababili, abathathu, abane bayiletha. Imilenze phezulu, amadolo phakathi.

Nethezeka. Kuhle. Ima.

Ekugcineni ngifuna nikhiphe lezo zingalo. Adonse umoya abuye awukhiphe. Hambisa ukuze uhlale .Wonke umuntu kwesokudla, maphakathi nendawo.

Futhi lapho ubuyela kulezo zindololwane. Yilapho amadolo akho angena khona. Sizongena esikrinini sakho sikakhokho.

Beka imilenze yakho phezulu. Qiniseka ukuthi awukho (akucaci) futhi ulapha. Imilenze yePop phansi.

Finyelela phezulu. Kuhle kakhulu. Abaqalayo bagoba amadolo abo.

Phansi, phansi naphezulu. Kuhle. Futhi qala kancane futhi.

Donsa, ukhiphe, ufinyelele. Ngokuphikisana newashi, letha okujulile, kuyeke, kepha hhayi ngezithende zakho .Ngo phezulu.

Nginike eyodwa futhi. Hambani. Hamba, phezulu.

Khona lapho, ibambe. Ake uhambe, phumuza i-hip flexor. Adonse umoya abuye awukhiphe.

Imilenze futhi. Ukwehlisa umlenze owodwa. Okuthathu, okubili, okukodwa.

Phansi, phezulu, phansi naphezulu. Nginike ezine kanye ezintathu. Abantu abalungile.

Okubili, okukodwa, okune, okukodwa. Finyelela emadolweni. Imilenze iwele, phakamisa yonke indlela phezulu naphansi.

ukubuyekezwa komgwaqo we-bmc

Yay bafo! I. Uyinyakazisile ngokuphelele. Ngabe imisipha yakho yesisu ikhala ngokoqobo? Kuhle.

Ngoba yilokho kanye ebengikufuna. Ikakhulu ngalokhu kuhamba lapho siphinda sigoqa khona bese umlenze uphakamisa. Ngiqonde ukuthi, le nhlanganisela ihlanya kakhulu, kepha ikwenza ufune nje oh! Qhubeka nje ulwe nayo uze uyithole kahle.

Angazi, yileyo ndlela engizizwa ngayo, bantu, futhi landelani le khalenda lapha ukuze ngikwazi ukuhlelela ukuzivocavoca kwakho nsuku zonke ukuze uqiniseke ukuthi awuswele umsipha ukuze sikwazi ukubaza ithoni enhle, enhle, enhle buddy .Ngicabanga ukuthi yilokho kuphela. Ngazise kumazwana angezansi ukuthi yikuphi okunye ukusebenzisa ongathanda ukukubona futhi ngicabanga ukuthi yilokhu.

Ngizokubona ngokuzayo Bye bantu.

Ngabe ama-Pilates ayasiza ngamafutha esisu?

NgenkathiAma-Pilatesinikeza izinzuzo eziningi zezempilo, kufaka phakathi ukuthuthuka okuyisisekelo, ukuma okuthuthukile kanye nokulinganisela, ukwanda kokuguquguquka kanye nokwehla kwengozi yezinhlungu ezisezingeni eliphansi,kuthandahhayiUsizouyehlulwaamafuthaku-isisu. Akunakwenzeka ukubona ukunciphisa, okusho ukuthi nguwecanTargetamafuthaukulahlekelwa endaweni ethile.10.05.2019

Ngabe imizuzu eyi-20 yama-Pilates ngosuku yanele?

Abantu abaningi bathola 10- kuyaamashumi amabili-umzuzu Pilatesukusebenzisa kuyaphumelela kubo. Ukusebenza okufushane kusebenza kakhulu esimeni sohlelo lokuqina jikelele olufaka i-cardio nokudeAma-Pilatesukusebenzisa, kepha uma wenza u-10 nomaImizuzu engu-20izikhathi ezimbalwa ngesonto, uzobona izinguquko ezinhle emzimbeni wakho.

Kungani ngibhincile kodwa nginesisu?

Uma ngabeisisuunamathela ngaphandle noma ngabe ukhonamncane, kungadingeka ukuthi ushintshe imikhuba ethile ukuze uzametholaukususa. Ukuzeyenzangakho-ke, okokuqala udinga ukuthola ukuthi yini ebangela ukuphuma kwakhoisisu. Kungaba ukuphuza njalo utshwala, ukucindezeleka, ama-hormone, ukuma kabi, ukukhulelwa kwakamuva, ukuqunjelwa, noma abanye.

Ingabe ama-Pilates ayakushintsha ukuma komzimba wakho?

Uma uzijwayezaAma-Pilatesnjalo, itizoshintsha umzimba wakho. Yaziwa ngokudala imisipha emide, eqinile,Ama-Pilatesngconoeyakhoimisipha ithoni, ibhalansi yemisipha, isekela ukuma okuhle, futhi ikufundise ukuhamba kalula nangomusa. 2 Zonke lezi zintocankukwenze ubukeke futhi uzizwe uphile saka.04/20/2021

Ngabe ama-Pilates angalahlekelwa ngamafutha esiswini?

Kepha akudingeki usebenzise imali ekuqeqesheni i-gym ukuzeulahlekelwe ngamafutha esiswini.Ama-pilates angakwaziube inketho engcono yokunciphisa i-yourisisu.Ama-Pilateskungcono kunokuzivocavoca iisisindo samafuthanjengoba igxila kungqimba olujulile lwezisu.08.29.2019

Kungani isisu sami sikhulu kodwa imilenze yami iyisikhumba?

Kunencazelo enengqondo ngokuphelele, futhi elula impela, yokuthi kungani, njengoba amadoda ekhula, izisu zawo ziyakhulaokukhudlwanangenkathi yaboimilenzenezingalo ziyatholamncanenoma iscrawnier. Kuhlobene nesithando somzimba. Lesi simo senzeka emadodeni angenzi ukusebenza okunesisindo njalo.Mar 2 2021

Hlobo luni lokuzivocavoca ongalwenza nomguquli we-Pilates?

Ingasetshenziselwa ukulala, ukuhlala, nokuma ngokudonsa nokucindezela ibha yonyawo. Ungenza izivivinyo ezahlukahlukene ezibhekise ezindaweni ezinenkinga ezahlukahlukene zomzimba wakho. Uma ufuna umzimba olinganiselayo nonesithoni, nazi izivivinyo zokuzivocavoca umzimba zabaQalayo eziyi-10 zabaqalayo.

Ngabe ibhokisi elifushane linamathiselwe kanjani kumguquli we-Pilates?

Ibhokisi elifushane liyisinamathiselo esingeziwe soshintsho. Kubeke ngaphezu kwebhlokhi lamahlombe. Uma umncane, beka ibhokisi elifushane phambi kwebhlokhi. Namathisela iziphethu ezimbili ezisindayo futhi uvikele izinyawo zakho ngokuslayida izinyawo zakho ngaphansi kweluphu lokumelana elifakwe kubha yonyawo. Cindezela izinyawo zakho ububanzi ukuze zihlukane nobubanzi be-hip.

Ngubani umsunguli wenguquko ye-Pilates?

I-shutterstock. Isiguquko samaphilates empeleni iyimishini yokuzivocavoca ethandwayo yePilates. Ama-Pilates asungulwa nguJoseph Pilates, US Navy SEAL, futhi ekuqaleni wasetshenziselwa ukuvuselela amasosha alimele empini. Imishini yokuzivocavoca i-pilates inesiteji esicaba esingashibilika emuva naphambili.

Eminye Imibuzo Kulesi Sigaba

Spin izicathulo - ukuthola izixazululo

Yiziphi izicathulo ezihamba phambili zokuphotha? Nazi izicathulo ezihamba phambili: Izicathulo ezihamba phambili ze-BOA spin jikelele: I-Giro Cadet (Abesilisa nabesifazane) Izicathulo ezihamba phambili ze-velcro jikelele: I-Pearl Izumi Quest Studio (Eyabesilisa neYabesifazane) Izicathulo ezihamba phambili ze-BOA kusabelomali: I-Specialised Torch 1.0. kusabelomali: Shimano RP1.10 мар. 2021 г.

Ngabe kufanele ngivivinye umzimba ngaphambi kokulala - imibuzo nezimpendulo ezibhalwe ohlwini

Ingabe ukuzivocavoca ngaphambi kokulala kuhle? Ukuzivocavoca ngaphambi kokulala ngokuvamile kuye kwadikibala. Kwakucatshangwa ukuthi ukuzivocavoca ngokuhamba kosuku kungenza kube nzima ukulala nokulala kahle ebusuku. Kodwa-ke, ucwaningo lwakamuva luthole ukuthi ukuvivinya umzimba ngokulingene ngeke kuthinte ukulala kwakho uma ukugcwalisa okungenani ihora elilodwa ngaphambi kokulala. 2020 г.

Ukuqeqeshwa kwesekethe kwabagibeli bamabhayisikili - Imanuwali Ephelele

Ngabe ukuqeqeshwa kwesekethe kukulungele ukuhamba ngebhayisikili? Ukufaka ukuqeqeshwa kwesifunda enkambisweni yakho yokuziqeqesha kungaba yindlela enhle yokuthuthukisa isivinini ebhayisikili futhi ugcine izinto zithakazelisa.

Ukuzivocavoca kwe-Crossfit ab - izixazululo zezinkinga

Ngabe ungaphuma kwi-CrossFit? Yebo, ekugcineni ungaba ne-abs futhi ube muhle eCrossFit. 18 февр. 2018 г.

Ukuzizwa ukhathele ngesikhathi sokuzivocavoca - ukuthi ungabhekana kanjani

Ngibhekana kanjani nokukhathala ngesikhathi sokuvivinya umzimba? Ukukhathala kwangemva kokuzivocavoca kungaba umkhiqizo wezinto eziningana, kodwa izindaba ezinhle ukuthi ukulwa nokukhathala ngemuva kokuzivocavoca kungaba lula. Buyekeza uhlelo lwakho lokuzivocavoca. Phuza amanzi ngaphambi kokuzivocavoca. Yidla ngemuva nje kokuzivocavoca. 22.02.2018

Ukuzivocavoca kukaKettlebell kwe-abs - izimpendulo ezindabeni

Ingabe ama-kettlebells alungele i-abs? Ama-kettlebells, nokho, angelinye lamathuluzi aqinisa kakhulu we-abs, kusho uLacee, ngoba ajwayele ukubanjwa eduze komzimba, okuphoqa umnyombo wokusebenza kanzima, ikakhulukazi njengoba isisindo siba nzima. 2 ku-2019 г.