Masiqale nge-pylocoping. Olu bunzima, oluphuhliswe ngumqeqeshi waseCalifornia Viveka Jensen, ludibanisa izinto zebhokisi kunye neePilates. Umdlali weHollywood waseHollywood kunye nomculi uHilary Duff uthi yena, ongathathi ixesha elininzi, uyamnceda ukuba ahlale engumntu omncinci, onobuhlakani kunye nobungqina obukhohlisayo. Imfihlelo iyilula: uqeqesho olubini lubanika impembelelo kabini. Ukunyakaza kwebhokisi kuyitshisa i-calories yeekhalori, kuqiniseke ngokucacileyo umzimba ophezulu, ufundise ukuxhamla kunye nokulungelelanisa, kwaye unike ukuzithemba okungaqhelekanga. I-Pilates ikuvumela ukuba usebenze kakuhle imisipha yemilenze kunye nezihlunu. Iqinisa isithuba, siphucula iplastiki yomzimba kwaye ivelise ukufezekisa umlinganiselo wokulinganisela ngaphakathi. Ukuhlanganiswa kwezi zinto kwenza kube lula ukufumana uqeqesho oluqulunqwe ngokufanelekileyo, ukuvumelanisa zonke iinxalenye zomzimba.
Ihedyuli yeklasi: ubunzima bunzima ukwenza iingubo ezingenasiphelo - ngoko uya kuziva ulungele phantsi kunye nokunyusa umthwalo kwicandelo elingaphantsi lemilenze. Yenza 3-4 amaxesha ngeveki. Njengokufudumala, sebenzisa ukuqhubela kwindawo okanye ukuqaqa intambo emizuzu emi-2 kunye nemizuzu emithathu ye "shadow box". Yenza ukunyakaza ngaphakathi "ngeenxa zonke" emva komnye ngaphandle kokuphazanyiswa. Ukuba ixesha livumelekile, unokuphinda ufunde ukufudumala phakathi kokuhamba. Uya kuyidinga: iiglavu zeglavu ezinokulinganisa (ubunzima be-500 g), kodwa unako ukwenza ngaphandle kwazo. Ukuzilolonga phantsi, ukubeka isitokisi kwi-maty yoga okanye itayili eluhlaza.
Ibhokisi lebhokisi
Beka iinyawo zakho ububanzi kunamahlombe akho, amadolo akho aphelile. Zinyanzela izandla zakho kwiibhokhwe, ziphakamise kwi-chin (ukhuselo olukhuselekileyo) kunye nentwasahlobo njengomkhuseli emva nangaphandle kwimiguqo yezwane zakho. Ngenye indlela, sebenzisa izandla zakho ukucotha ukuqhuma phambili ukusuka ehlombe iminyaka emi-3.
I-cross ye-Jeb kunye nokutshintsha kwemilenze
Imisipha yeengalo, imilenze, isisu kunye namathambo asebenza. Sukuma, imilenze - ebanzi kunamahlombe, iinyawo zenzeke ngaphaya, amadolo aphelile. Ziphakamise zakho izibonda, zimi kwindawo ekhuselayo. Phindela ngakwesobunxele uze uthathe isinyathelo ngonyawo lwakho lwesobunxele ukuya kwicala, ngelixa wenza isikhombi ngesandla sakho sobunxele-ukuphosa phambili ehlombe kunye nesandla sakho phantsi, ngokukhawuleza ukubuyisela isandla sakho kwisimo sawo sokuqala. Ngokukhawuleza uvule unyawo lwakho lokunene uze uphambanise ngesandla sakho sokunene - utyane nge-diagonally kwicala lasekhohlo (kwindawo yesandla sakho sobunxele). Yenza enye i-hook kunye neminqamlezo (phambili kunye ne-diagonally). Emva koko yenza 4 i-leaps soft soft forward-backward (imilenze imele ifane enye). Phinda phinda kwakhona, ukwenza iseshoni ngemizuzwana engama-90. Emva koko utshintshe amacandelo (uqhube phambili ngesandla sakho sokunene uze udibanise).
Ukulungiswa kwezandla kunye neenyawo
Imisipha yeengalo, imilenze kunye nemisipha-i-stabilizers isebenza. Yima ngakwesokunene sakho unyawo, idolo ligobile, udonsa isisu sakho. Phakamisa ibhande langasekhohlo ukuya kwinqani le nqanawa uze unqamle unyawo lwakho phambi kwakho, uyeke. Ngelo xesha, yandisa iingalo zakho kwiqondo lesifuba, iintendelezo. Yenza izibhambathiso zakho emacaleni, uguqe ngamadolo okhohlo uze uzisa isithende ukuya emadolweni. Phinda uhamba ngomzuzu omnye ngaphandle kokuchukumisa umgangatho ngonyawo lwakho lwesobunxele. Emva koko utshintshe amacala uze uphinde.
Imisipha yemilenze, izibonda, izandla kunye nesisu esisemsebenzini. Yima endaweni ye-plie, usasaze imilenze yakho ngokubanzi kwaye ujike iisokisi zakho eceleni, uhlale phantsi ukuze amadolo akho abe phezu kwezwane zakho. Jikela ngakwesokudla (iinqunqa zingenangqiqo) kwaye wenze u-ejection wesandla sokunxele uye phambili emlenzeni wesokunene nangengalo yokunene. Buyisela izandla zakho kwisimo sokuzivikela, udibanise kumacala, uze ujikeleze ngakwesobunxele uze uphinde uphinde uhambe. Ukuhlala kwindawo ye-plie kwaye ugcine ucinezele ngokukhawuleza, ngokukhawuleza kunokwenzeka, utshintshe amacandelo emizuzu emi-2.
Ihogi eneemilenze
Imisipha yamabhinqa ehlombe, iingalo, imilenze kunye nezihlunu-ezizinzileyo zisebenza. Beka iinyawo zakho ububanzi kunamahlombe akho, amadolo akho aphephe kwaye azise zakho izibonda kwindawo yakho yokuzikhusela. Ukulahla isandla sokunene, ubambelele, udibanise phambi kwesifuba - isandla kufuneka sibe phantsi kwelinki. Xa uxabela, vula unyawo olunene uze uphendule umzimba ngakwesobunxele. Phinda ngapha nangapha, ujike unyawo lwakho lwesobunxele uhlasele. Yenza ii-hook, ubeke kuwo amandla omzimba wonke. Emva koko buyisela izibonda zakho kwindawo ekhuselayo kwaye wenze iimpendulo ezi-4, uwela imilenze yakho kwelinye. Ukunyuka okunye kunye nezandla kunye neenyawo imizuzu emithathu.
Iipear
Izihlunu zezandla, ibhinqa legxala kunye nemilenze isebenza. Sukuma, imilenze ibanzi ububanzi bendawo, iisokisi zisetyenziswe kumacala. Bhinqa idolo elisekhohlo uze ulungise unyawo lwakho lokunene phambi kwakho, uchukumise umgangatho ngezwane zakho. Ngexesha elifanayo pha kamisa izandla zakho phambi kwakho kwinqanaba leyamehlo, izibonda ezibophekileyo, iintende zezandla. Zitshintshana zakho izibini, njengokungathi unobhobho oyingcamango. Ngelo xesha, chukumisa umda wangaphakathi wesondo lasekhohlo ngezandla zakho zokunene. Qhubeka nokuhamba kwesetyhula ngezandla zakho, ukulahla i-sock efanelekileyo phantsi uze uphinde uyiphakamise emadolweni. Yenza umsebenzo wemizuzu engama-90, utshintshe amacala.
Imisipha yezandla, umzimba ophantsi kunye nezihlunu kunye nomsebenzi ozinzileyo. Yima ngakwesokunene sakho unyawo kwaye uqale ukuxhomekeka phambili, ngelixa uphakamisa umlenze okhohlo ukuya kwinqanaba lomlenze, inzwane iyakwandiswa. Phakamisa isandla sokunene phambili, kunye nekhohlo-eceleni, kwinqanaba lesifuba, ukugcina ibhalansi. Ngaphantsi kunokwenzeka, bhonqa idolo elifanelekileyo, uze ulungele umlenze. Qhubeka ngomzuzu 1, tshintsha imilenze uze uphinde.
I-lath ye-vertical kunye neenyawo zokunyathela
Imisipha yemilenze, izibhokhwe, iingalo kunye nezihlunu-ezizinzileyo zisebenza. Yima kwinqanaba lakho lokunene uze welula iingalo zakho emacaleni kwinqanaba le-shoulder, entendeni ukuya kumgangatho. Ncika umzimba phambili kwaye uphakamise umlenze okhohlo ukuya kwicala ngokuphakamileyo kunokwenzeka, inzwane isolwe. Yibamba iingalo kunye ne-torso engenakunyama, thintela inzwane yomlenze okhohlo wezantsi. Phakamisa umlenze wesobunxele kwakhona kwaye uphinde uqhube intshukumo yemizuzwana engama-90. Emva koko utshintshe amacala.
Isibonda ngokuguqa imilenze
Imisipha yesifuba, iingalo kunye nezihlunu-ezizinzileyo zisebenza. Yima kwi-bar ye-bar, exhomekeke kwiimphambili kunye neenzwane-i-elbows ngokukhawuleza phantsi kwamagxa. Gqiba ngamadolo ukuze zibe zibini ngamasentimitha ukusuka phantsi, uze ulungele imilenze yakho. Qhubeka imizuzwana engama-45, uphumle imizuzwana engu-15 uze uphinde. Thabatha ixesha elipheleleyo kwiimitha ezimbini.
IConer
Iimisipha zebhande lesigxina kunye nemisipha-i-stabilizers isebenza. Hlala uqonde, amadolo aphethwe ngamacangca angakwesokudla, iisokisi zithinta umgangatho (izithende ziqhekekile). Gudla iingalo zakho phambi kwesifuba ngezandla zakho phantsi kwaye, ukuxubha izisu zakho zesisu, uxhomeke kwi-angle ye-45 degrees. Ukucoca izandla zakho phezulu kunye (ubukhulu ngamanqitha ambalwa) ngomzuzu omnye okanye wenza malunga ne-100. Phantse kwiintlungu eziphakathi, imilenze yakho iphantsi. Gcina umqolo wakho ngqo, kunye nesifuba sakho-ukukhupha.
Ukuwela imilenze nge-ejection
Imisipha yomzimba ophantsi isebenza. Yehla kuzo zonke ezine, ngamadolo kwinqanaba elilodwa kunye neenyawo, ilungelo elingaphantsi komgangatho phantsi kwesigxala sokunene, isandla sokhohlo sincike entendeni phantsi kwegxala lasekhohlo. Phakamisa umlenze wesobunxele (idolo ligobile, inzwane ikhutshwe) kwaye uyiphumle ngamadolo okunene. Dlulisa ubunzima ukuya kwicala lasekunene, ngelixa ulungelelanisa isandla sokunxele kwaye uphakamise umlenze wesobunxele uze uhlasele umgangatho kwaye uwuphose phambili (inzwane ihlala ihlangene). Phinda ukunyakaza kwimizuzu engama-1, kwaye utshintshe amacala.