8 Tsoha-Hao-'Mele oa Tsamaea Mang kapa mang A ka Etsang Hoseng

Litaba

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Ua tseba motsoalle eo ke mang ea hlalosang ho phahama le ho phatsima-ea fumaneng mathoasong a hoseng, ea entseng sekotlolo se tšoanelehang sa Smoothie, a shaoela, 'me a ikopanya pele u ka iqobella ho hlakola likoahelo?

Ho lokile hore ha o eena. Ho lokile hore o sebetse hantle ka ho fetesisa ka mor'a 1 p.m. mme o lekile, o hlolehile, mme o amohetse hore ha o motho ya ka atlehang ho ikoetlisa hoseng. (Mosali e mong o re: "Kamoo ke Iphetotseng ho Itloaetsa Boikoetliso ba Hoseng.") Mokhoa ona (bala: HASE ho ikoetlisa) ke tsela e phethahetseng ea ho ikutloa joaloka motho oa hoseng le haeba u ke ke ua hlola u e-ba teng. eba motho wa hoseng.

Mehato ena e robeli e tsoang ho Jenn Seracuse, motsamaisi oa Pilates ho Flex Studios, e etselitsoe ho tsosa 'mele oa hau pele hoseng ntle le ho hloka ho tsoa ka liaparo tsa ho robala. Ha e reretsoe ho nka sebaka sa boikoetliso ba hau ba letsatsi le letsatsi (masoabi, ngoanana!), 'Me ke ntho eo bohle ba ka e etsang hoseng.

Seo u hlokang ho se etsa feela ke ho e etsa, ho bolela Seracuse. "Ha ua tlameha ho ba le mahlo a khanyang 'me u mohatla o moferefere. Behe ​​alamo ea hau metsotso e mehlano pejana,' me u tla ikutloa u le betere makhetlo a likete tse hlano."

E eme Roll Down

O tsosa mokokotlo mme o ntša tsitsipano efe kapa efe e bileng teng nakong ea boroko

A. Ema ka maoto letheka le arohane.

B. Finyella matsoho holimo le holimo.

C. Koba lethekeng 'me butle-butle u theohele fatše ka mokokotlo, lesapo la mokokotlo le le leng ka nako, le tlisa matsoho fatše. Lumella hlooho hore e fanyehe.

D. Butle-butle khutlela morao, 'me u khutlisetse matsoho holimo ho qala hape. Ke rep. Etsa makhetlo a mararo.

Polank

E tsosa 'mele oohle, e kenya mpa,' mele o kaholimo le mmele o tlase ka nako e le ngoe

A. Ho tloha ho emeng, koba mangole 'me u tsamaise matsoho ho ea lepolankeng la palema, ho etsa bonnete ba hore mahetla a otlolohile holima matsoho le letheka ha a theohe ha u ntse u etsa mola o le mong o molelele ho tloha hloohong ho isa lirethe. Mangole a ka theoha ho ea fetola, ha ho hlokahala. Tšoara metsotsoana e 30.

Plank Walk-Out

E khothalletsa ho leka-lekana le ho hokahanya 'me e etsa hore mali a pompe

A. Ho tloha boemong ba lepolanka la palema, khumama mangole mme u tsamaee matsoho morao, u eme

B. Tsoela pele ka ho kopanya metsamao e 'meli ea pele (Standing Roll Down + Plank) ka tatellano e le 'ngoe, u khutlele ho ema pele u pheta nako le nako.

C. Ha u khutla ka lepolanka, khumama mangole ka botebo ho feta pele, kahoo u boemong bo bongata ba squat. Pheta metsotso e 1.

Limathi tsa Rocking Lunge

E khothaletsa le ho khothaletsa ho fetoha ha maemo manonyellong a letheka

A. Tsamaea ka leoto le letona pele ho semathi se nang le ntlha ea menoana fatše haufi le leoto le lengole le letšehali le otlolohile le ho le phahamisetsa ka morao. lengole le ka pele le lokela ho ba ka kotloloho holim'a leqaqailaneng. Lula mona nakoana, u utloe ho otloloha ka letheka le letona.

B. Fetolela letheka ka morao ha u otlolla lengole le ka pele, leoto le kobehang hore menoana e supe siling. Serethe se letšehali se oela fatše.

C. Khutlisa motsamao mme u khutlele mokokotlong oa semathi. Pheta metsotsoana e 30 ka ho le letona, ebe metsotsoana e 30 ka ho le letšehali.

Lekholo

E fumana oksijene e phallang ebe e hokela phefumoloho ea hau ho khothaletsa ho potoloha ha mali

A. Robala ka mokokotlo ka mangole sebakeng sa letlapa (maoto a khumama ka lengole ka lehlakoreng la 90-degree le mangole ka ho toba holim'a letheka, litšiea li bapile fatše). O ka holisa maoto a hao ka kotloloho ka lehlakore la likhato tse 45 bakeng sa phephetso e eketsehileng.

B. Tlisa matsoho hammoho ho fihlela holimo

C. Hlooho e kobehileng, molala le lehetla fatše, o tlisa matsoho mahetleng a hau, a thellisa fatše

D. Boloka boemo ba "crunch" ha o ntse o pompa matsoho a otlolohileng hodimo le tlase tlase lethekeng ka motsamao o monyane, oa lisenthimithara tse 1-2. Ho hema ka lipalo tse hlano, ebe u phefumoloha ka lipalo tse hlano. Ke rep. Etsa reps tse 10.

Slow Criss-Cross

E thusa ho khothaletsa tšebetso e ntle ea tšilo ea lijo

A. Ha maoto a le tafoleng ea marulelo, beha matsoho ka mora hlooho, hlooho e kobehileng, molala le mahetla fatše.

B. Eketsa leoto le letona ka kotloloho ka leoto la 45-degres ho tloha fatše. Sotha ka ho le letšehali ha u ntse u leka ho tlisa sephaka se ka lehlakoreng le letona ho le lengole le kobehileng.

C. Fetoha ka ho lelefatsa leoto le letšehali nako e telele, ho sotha ho ea lehlakoreng le leng, lehlakoreng le letona, ho tlisa lehetla le letšehali ho ea lengoleng le kobehileng le letona. Ke rep. Boloka metsamao ena e lieha ebile e laoloa, hobane sepheo e le ho feta ka ho tsamaea ka bongata le ka tlase mabapi le reps. Etsa 6 reps.

Swan

E otlolla mpa mme e eketsa ho sisinyeha le ho feto-fetoha ha lesapo la mokokotlo

A. Rōlela ka mpeng 'me u behe matsoho fatše ka pel'a mahetla, litsoeng li kobehile.

B. Tobetsa matsohong a bula pelo 'me u kene ka mokokotlong oa thoracic (ho kobeha ho honyenyane bohareng ba mokokotlo), litsoe li sala li kobehile hanyenyane. Boloka mantlha e sebetsa ho sireletsa mokokotlo o tlase ho hyperextension.

C. Tlosa sefuba ho khutlela fatše ho khutlela sebakeng sa ho qala. Ke rep. Etsa makhetlo a mararo.

Khetho ea Ngoana

E bula mokokotlo o ka tlase, letheka le mahetleng 'me e sebetsa e le motsotso oa ho ema ho beha sepheo sa hau bakeng sa letsatsi.

A. Ha u tsoa ka Swan, tobetsa letheka ka morao ho lirethe, u pota-potile mokokotlo o ka tlaase 'me u fihle lesapo la mohatla ho ea fatše pakeng tsa lirethe.

B. Phahamisa sefuba 'me u be maemong a mane ka maoto a mane, khumama mangole, tsamaea matsoho le maoto,' me u eme. Tšoara phefumoloho e 2 e felletseng.

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