Hantle-ntle U Etsa'ng ka Ring ea Pilates?

Litaba

• Pepeta squat le Adductor
• Pepeta Adductor pepeta
• Pepeta Sefubeng
• Tlhahlobo bakeng sa

Mohlomong ua tseba hore na reng ea Pilates ke eng, empa na u na le mohopolo oa ho e sebelisa kantle ho sehlopha sa Pilates? Ho na le lebaka la hore ho na le e le 'ngoe kapa tse peli tsa tsona tse leketlileng qubu ea lisebelisoa tsa hau tsa boikoetliso; sesebelisoa sena sa ho ikoetlisa se ka ba se phethahetseng bakeng sa mesifa ea toning ntle le ho eketsa lithane tsa khanyetso.

Pele o leka ho hula-hopping kapa ho hong ho hlabisang lihlong, sheba video e latelang ho rona WLisebelisoa tsa Boikoetliso ba TF letoto la lihlooho: mokhoa oa ho tataisa lesale la Pilates. (ICYMI, re se re ntse re koahetse Seo re Lokelang ho se Etsa ka Boto ea Balance le Tsela ea ho Sebelisa ViPR.) Mokoetlisi oa Equinox Rachel Mariotti o etsa mehato e meraro mme o hlalosa hore na hobaneng sesebelisoa sena se ka thusa ho eketsa ntho e khahlisang boithapisong ba hau: e hloka feela ho sisinyeha ho nyane, empa e bokella mesifa e mecha mme e fella ka ho cha ho hoholo.

Kenya mekhahlelo ena kemisong ea hau ea sepheo ho lebisa liropeng tsa hau tse kahare le mesifa ea sefuba. (Ke 'nete-re lumelisa lirope tse thata le li-boobs tsa perkier!)

Pepeta squat le Adductor

A. Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka ebe u beha lesale lipakeng tsa lirope tsa hau. Pepeta maoto hammoho ho boloka tsitsipano lesaleng ha o ntse o theohela ka tlung.

B. Lula u pepeta mangole, 'me butle-butle u khutlele ho emeng.

Etsa lihlopha tse 3 tsa reps tse 10.

Pepeta Adductor pepeta

A. Robala ka lehlakoreng le letona, o ts'ehetsa 'mele oa hao ka setsoe se letona. Beha lesale lipakeng tsa lirope ka maoto a otlolohile.

B. Sutumelletsa fatše ka leoto le holimo ho pepeta lesale. Boloka mantlha a sebetsa.

Etsa lihlopha tse 3 tsa makhetlo a 15.

Pepeta Sefubeng

A. Ema le maoto a bophara ba letheka. Tšoara lesale la Pilates ka matsoho ka bophahamo ba mahetla matsoho a otlolohile 'me liatla li shebile kahare.

B. Sutumelletsa mathoko a selikalikoe ho leba bohareng, u penya sefubeng. Lokolla.

Etsa lihlopha tse 3 tsa reps tse 10.

Tlhahlobo bakeng sa