Boikoetliso ba Pilates bakeng sa bakhachane

Litaba

• 1. Khutsufatso ea perineum
• 2. Ho phahama ha leoto le otlolohileng
• 3. Borokho
• 4.Katse e hahabang
• 5. Tumeliso ho letsatsi
• 6. Ho otlolla maoto
• Na Pilates e u thusa ho theola boima ba 'mele?

Boikoetliso ba Pilates bo tlisa melemo e joalo ka ho ntlafatsa tlhokomeliso ea 'mele, ho matlafatsa mesifa le ho thusa ho thibela le ho loants'a ho se sebetse hoa moroto, e leng ntho e tloaelehileng qetellong ea bokhachane. Ntle le moo, boikoetliso bona bo eketsa oksijene e fihlelang lesea le ho thusa ho mo khutsisa le ho mo khutsisa.

Boikoetliso bona bo ka qala ho tloha khoeling ea bobeli ea bokhachane, leha ho le joalo, tlhokomelo e 'ngoe e lokela ho nkuoa ha o ntse o ikoetlisa, hobane tse ling li ka fetoha tse sa leka-lekanang, tsa khetha ho oa kapa tsa eketsa khatello ea ka mpeng. Ba se nang tloaelo ea ho ikoetlisa ba lokela ho khetha Pilates Matwork hobane ke boikoetliso bo bonolo le bo laoloang haholo, bo etsoang fatše ka thuso ea libolo kapa lihlopha tsa rabara.

Fumana hore na Pilates ha ea lokela ho etsoa nakong ea bokhachane neng ka ho tobetsa mona.

1. Khutsufatso ea perineum

Ho robala ka mokokotlong, matsoho a pota-potile 'mele oa hao kapa u eme hantle ka mpeng le maotong kapa ka holim'a bolo ea Pilates, boloka boemo bo sa jele paate, u siee sebaka sa pere e ka tlase ea mokokotlo oa hao le mahetla a mahetleng hantle hantle mokatong, mahetla a le hole le litsebe mme o nahana hore ho na le mabone a mabeli lethekeng la hao, a hlokang ho lula a supile holimo.

Ho tloha boemong boo u lokela ho hula moea 'me ha u phefumoloha, ts'oara mesifa ea mokokotlo, joalo ka ha eka u batla ho monya pere ka botšehaling ba hao. Khutsufatso ena e tlameha ho bolokoa ha o ntse o hema le ho tsoa butle butle. Etsa khutsufatso ena makhetlo a 10 ka tatellano, ho boloka phefumoloho le boemo bo nepahetseng.

2. Ho phahama ha leoto le otlolohileng

O robetse ka mokokotlo, koba leoto le leng 'me u phahamise le leng ha u otlolletse. Etsa lifti tse 5 ka leoto le leng le le leng ha u ntse u tšoaroa ke mesifa ea noka, u etsa metsamao e tsamaeang butle, e laoloang hantle, ntle le ho phahamisa letheka ka nako efe kapa efe.

3. Borokho

O robetse ka mokokotlo, phahamisa letheka fatše, joalo ka ha ho bonts'itsoe setšoantšong. Etsa lifti tse 5 ha u ntse u tšoaroa ke mesifa ea noka.

4.Katse e hahabang

Boemong ba litšehetso tse 'ne, leka ho beha lesela la hao sefubeng ha u ntse u tlisa letheka pele le ho otlolla mokokotlo, joalo ka ha ho bonts'itsoe setšoantšong. Etsa makhetlo a 5 ha u ntse u tšoaroa ke mesifa ea pelvic.

5. Tumeliso ho letsatsi

Khumama ka mangole ebe u lula lirethe, otlolla matsoho pele 'me u sekamise' mele oa hau, joalo ka ha ho bonts'itsoe setšoantšong, ho fihlela u utloa ho otlolla mesifa ea hau ea morao. Lula boemong bona bonyane metsotsoana e 20.

6. Ho otlolla maoto

Lula maemong a bonts'ang setšoantšo bonyane metsotsoana e 20. Etsa boikoetliso bo tšoanang ka maoto ka bobeli.

Haholo-holo nakong ea bokhachane, boikoetliso ba Pilates bo tlameha ho etsoa ka ho tsepamisa mohopolo, ho lieha le ho tsamaea hantle. Ho thibela mesifa ea mokokotlo ha o ntse o etsa boikoetliso ho bohlokoa hobane e ntlafatsa phepelo ea mali le ho ntlafatsa molumo, ho loantša tahlehelo ea moroto.

Na Pilates e u thusa ho theola boima ba 'mele?

Pilates nakong ea bokhachane ha a na litšenyehelo tse phahameng tsa caloric mme ka hona bakhachane ha baa lokela ho theola boima ba 'mele haholo ka eona, empa e ka thusa ho boloka sebopeho se setle sa mmele le ho thibela ho nona haholo nakong ea bokhachane. Mehlala e meng ea boikoetliso ba Pilates e ka etsoang nakong ea bokhachane ke:

Boikoetliso ba Pilates nakong ea bokhachane bo ka tataisoa ke setsebi sa 'mele kapa setsebi sa thuto ea' mele ha feela e le barupeli ba Pilates.

Bona hape:

• Mekhoa e metle ea ho ikoetlisa nakong ea bokhachane
• Mabaka a 5 a utloahalang a ho ikoetlisa nakong ea bokhachane