I-projectile yezemidlalo
I-rubber ejwayelekile kakhulu, engasindili, ungakwazi-ingane, u-30-40 cm usayizi. Njenge-fitball, ihlukanisa ukusebenza futhi yenza kube nzima kakhulu, kodwa ithatha isikhala esincane futhi ikuvumela ukuthi uqeqeshe ngisho nalapho ungakwazi ukuvula ibhola elikhulu. Ngaphezu kwalokho, izivivinyo eziningi (isibonelo, ibha) ku-projectile encane futhi yenza kube nzima nakakhulu, okusho ukuthi uzosebenzisa imisipha ngokwengeziwe. Kubalulekile ukuthi ibhola liqhume kahle: hhayi "livila" (kunciphisa umthwalo), kodwa hhayi okuqinile, njengedrub. Cindezela. Uma ngabe ushintshe kancane ifomu - konke kulungile. Lesi sakhiwo esivela esiteshini se-"Zhivi" se-TV sakhiwe kuma-exercates e-Pilates. Usebenza kuwo wonke amaqembu omzimba. Yenza i-zraz ngesonto, indlela eyodwa, ukuphindaphinda okungu-8-12 kokusebenza ngamunye. Senza umzimba ngama-puppy ball, enikeza isikhumba nge-massage eyengeziwe.
I-Pose yoMqhawe
Imisipha yemilenze, emuva kwesifuba, izandla. Thatha ibhola uphinde uhambe ngezinyawo lwakho lokunene phambili, jikela ngakwesokunxele ngeceleni lama-degree angu-45. Phakamisa ibhola ezandleni eziphakanyiswe ngenhla kwekhanda lakho bese ulifake kalula. Hamba futhi uguqe umlenze wesokudla emadolweni, uma uphuma, uphonsa endaweni lapho ithanga lizoba khona kusukela emlenzeni ophansi kuya kumadigri. Ibhola liyancipha kuze kube sezingeni lesifuba. Uma u-inhalation, buyela esimweni sokuqala. Hlala uhamba ngesigqi sokuphefumula. I-Pilates, i-yoga: "Phakathi nezifundo ze-pilates, ngihlale ngithi:" phakamisa izinkalo, isisu nezintambo "," cabanga ukuthi ucindezela intwasahlobo "... Lokhu kuyadingeka ukuba uzizwe izimiso ze-pilates. Futhi ibhola lisiza: ukuzwa ukumelana kwangempela, ukugxila, ngaphandle kokukhohlwa imisipha yamathanga: uzophazamiseka okwesibili bese ibhola liyowela. "
Planck
Imisipha ye-press and stability-stabilizers isebenza. Gweba ibhola phansi bese ubeka izinyawo zakhe, ufike endaweni yesigxobo: inyawo lemilenze yelulekile, izintende zezansi ngaphansi kwamagxa, imisipha yomshini we-press kanye ne-back ishintshiwe, isidumbu esisuka emgqeni kuya eminwetsheni sinwekwe emgqeni. Faka futhi uphumelele, ugoqa ibhola kuwe futhi ungashintshi isikhundla sezandla, uphakamise amathambo e-ischium, njengokungathi ufuna ukunyuka ngaphakathi kwenkomo yezinja. Buyela esimweni sokuqala bese uphinda.
Isandiso somlenze
Imisipha ye-Oblique yesisu, imisipha yesifuba namandla. Qala emhlane wakho, welula imilenze yakho, ibhola phakathi kwesifuba, izinkomba ezikhomba izinhlangothi. Phakamisa imilenze yomabili bese udonsa ibhande elingakwesokunxele, ngenkathi uguqula umzimba ngakwesokudla. Sula, uphonsa unyawo kude nawe njengokungathi uzama ukufika odongeni oluphambene nalo. Shintsha isikhundla semilenze, udonsa emadolweni akhe angakwesokudla bese uvula umzimba ngakwesobunxele. Ungawehlisi imilenze yakho phansi, cindezela izandla zakho ebhola ngaso sonke isikhathi. Phinda.
Ukuphikisana
Imisipha yamaphephandaba, amathanga, umsebenzi wezingalo kanye nesifuba. Qala emhlane wakho, amadolo aguqe, izinyawo phansi. Ibhola liboshiwe phakathi kwamadolo (lingaba phakathi kwemilenze, kodwa umthwalo osezinkalweni uzoba ngaphansi). Phakamisa amahlombe bese uhamba ukuze ibanga eliphakathi kwesifuba nomswakama lisuke ku-isibhamu. Amandla aphakamisa futhi adonsele phansi phansi. Gcina lesi sikhundla ngokwezindleko zesisu, ungafaki intamo yakho. Njengoba usule izandla, uhlezi phansi ukuze icala libheke phansi, uthathe ibhola ezandleni zakho, futhi ukhomba izinkalo zakho ezinhlangothini, uphendule. Ngokusobala, i-vertebra ku-vertebrae, iya phansi phansi. Njengoba uqhubeka ucindezela ibhola ngezandla zakhe, uhlale phansi, uyibeke phakathi kwamadolo, cindezela bese ubuyela esimweni sokuqala. Phinda.
Ingalo yesigamu
Izindwangu zokusebenza kanye nezintambo. Qala emhlane wakho, amadolo aguqe, izinyawo phansi. Bamba ibhola phakathi kwamadolo akho, ugobe izingalo zakho ezinhlangothini bese uzibeka phansi - izigqoko emgqeni wehlombe, futhi izibikezelo ziyi-perpendicular kulowo mgca. Gxuma imisipha yesisu nesisu, futhi ucindezela ngokuqinile ibhola, uphakamise kancane kancane emuva nangesikhumba bese uya ezikhundleni ze-sub-stitch: ugcizelele ezinyaweni nasemagxeni. Uma unomuzwa wokuthi isiqhwa sinezimo ezinzima, phakamisa phambili isikhumba. Buyela esimweni sokuqala bese uphinda. I "halt" nebhola ingenziwa ngenguqulo eyinkimbinkimbi. Beka ama-shins ebhola, izandla - emzimbeni phansi, phakamisa emuva, umlenze namathanga. Uma ungenele, gxilisa ibhola kuwe bese uhamba "emgodini". Phinda.
I-Sphinx
Gcoba ibhola emkhatsini wemilenze bese uthatha i-sphinx: iziphambano ebanzi ubukhulu bomunye nomunye, izintambo ngaphansi kwamahlombe. Phakamisa umlenze ongehla ukuze ulandelele phansi. On ugqozi, gcoba izandla zakho phansi bese usakaze kancane ezinhlangothini. Lapho uphumelela, buyela esimweni sokuqala bese uphinda.
Isihlahla sokuPhela
Imisipha yezingalo, imilenze, isifuba kanye nemisipha-i-stabilizers isebenza. Thatha ibhola bese usukuma. Dlulisa isisindo emlenzeni wesobunxele, uphonsa idolo elifanele futhi, uvula ukuhlanganyela kwe-hip, ubeke unyawo olungakwesokudla emthangeni bese ulidonsa eduze ngangokunokwenzeka ku-groin. Cindezela unyawo phezu kwe-hip, nomlenze onyaweni, uzame ukulungisa umlenze osekelayo. Bamba ibhola esikhwameni sesifuba, izingqimba zikhomba izinhlangothi. Cindezela ibhola bese uphumelela ukuyihambisa ngakwesobunxele uye endaweni lapho i-forearm izobe ilandelana khona. Isandla sokunene simelana nokuhamba kwesobunxele. Buyela esimweni sokuqala bese uhambisa ibhola ngakwesokudla. Phinda kusuka komunye umlenze.
"Kwesokunxele-Kwesobunxele"
Imisipha yesifuba nezikhali ziyasebenza. Hlala ku-pose ye-half-lotus (uma uthola kunzima ukuhlala kuyo isikhathi eside, bese nje ku-Turkish). Spin iqonde, gcina ibhola eduze nesikhungo sesifuba, amaqhubu ezinhlangothini, ihamba phambili ehambisana phansi. Cindezela ibhola bese uphumelela ukuyihambisa ngakwesobunxele uye endaweni lapho i-forearm izobe ilandelana khona. Isandla sokunene simelana nokuhamba kwesobunxele. Buyela esimweni sokuqala bese uhambisa ibhola ngakwesokudla.