Pilates Home Workout

Umhlahlandlela ophelele wabaqalayo kuma-pilates anokuzivocavoca okufanele ukwenze ekhaya. Ukujima kwethu kusiza ukuthuthukisa ukuguquguquka, ibhalansi namandla ayisisekelo, futhi kusebenza kahle uma uhlushwa iqolo. I-Pilates iwukuzivocavoca okuhle kakhulu futhi uma kwenziwa kahle kuba inselele kakhulu. Njengomsebenzi wokuzivocavoca, kubalwa njengokuzivocavoca okuqinisa imisipha. Futhi, uyakwazi ukusebenza umzimba wonke ngokusebenzisa i-Pilates. Ibekela inselele umzimba wakho ophansi nongaphezulu futhi idinga amandla ayisisekelo. Akuphephile nje kuphela, kodwa kuwumsebenzi esikholelwa ngokuqinile ukuthi bonke abesifazane abakhulelwe kufanele bakufake ohlelweni lwabo lokufaneleka.

Awudingi isitudiyo, i-reformer noma imishini esezingeni eliphezulu ukuze uzivocavoce ekhaya. Ukuzivocavoca okusekelwe kumathe kuwumsebenzi omnene, onomthelela omncane, nokho amandla amakhulu lokho ucwaningo olukhombisayo kungasiza ekudambiseni izinhlungu eziphansi futhi kusekele nokuba nengqondo. Izinhlelo zokujima zilungele wonke amandla akho ahlanganisa amandla ayinhloko kanye ne-ab futhi uzodala umzimba onempilo, ingqondo, nokuma ezinsukwini ezingu-30 nje. Izinhlelo ziyi-fusion ne-barre ne-yoga.

Uma ungumuntu osaqalayo noma unokulinganiselwa ngokomzimba, i-low-intensity cardio ingakusiza futhi ukuthi ushise amakhalori futhi wehlise amakhilogremu. Qala kancane futhi kancane kancane unyuse umfutho njengoba ujwayela umzila wakho omusha. Lokhu kuqeqeshwa kwe-cardio kuye kwanda ekudumeni ngenxa yekhono layo lokukhulisa ukushiswa kwekhalori nokulahlekelwa kwamafutha. Kuhilela ukuqhuma okukhulu kokuzivocavoca ukuze uphakamise izinga lokushaya kwenhliziyo yakho, okulandelwa imizuzwana engu-15 yokuphumula. I-HIIT inhle uma ungenayo isikhathi esiningi. Ungakwazi ukuzivocavoca isikhathi esifushane, kodwa uqedele ukuvivinya umzimba okunamandla futhi okukhandlayo.

Awudingi izinto eziningi zokuzivivinya zikanokusho ukuze uqine, uphakamise, futhi unciphise isisindo. Eqinisweni, okudingayo ngempela umata wokuzivocavoca! Sembula ezinye zezindlela ezingcono kakhulu zokuzivocavoca ze-floor mat zomzimba wakho ongaphezulu, umzimba ophansi, nomgogodla. Ama-glutes yimisipha engakwazi ukuqeqeshwa futhi iqiniswe. Lokhu kuzivocavoca kwe-mat butt kuqondise ngokuqondile ama-glutes ngokuzivocavoca okuhle kakhulu ukuhlukanisa imisipha ye-butt nemilenze.

Lokhu kunyakaza kuzosiza ukwenza ithoni ye-abs yakho!
Ukuzivocavoca kuklanyelwe ukukhomba izingxenye ezithile zomzimba ezidinga ukuthuthukiswa futhi kuhlanganiswe izinzuzo ze-yoga nokuqeqeshwa kwamandla. Uma ubulokhu ufuna ukususa ungqimba olunenkani lwamafutha esiswini, ungagxila ekunyakazeni, njengokuphakanyiswa komlenze nokugoba ohlangothini, okuzokusiza ngokuqondile ukufeza inhloso yakho. Ngaphambi kokuthi uqale, noma kunjalo, kufanele uqiniseke ukuthi izisekelo zakho zokulinganisa, ukuphefumula, ifomu nokuqondanisa kucacile. Lezi azinakulungiswa lapho wenza i-Pilates.