3 Ama-Pilates Asekhaya Ukuzivocavoca Kwe-Killer Butt

-Delile

• Lunge, Plié, Phinda
• Ukukhishwa kwePlié Squat
• WunaBridge
• Buyekeza kwe-

Uma wake waya ekilasini lama-Pilates, uyazi ukuthi umguquli angasebenza kanjani kahle kuleyo misipha enzima ukufinyelela evame ukunganakwa. Kuphephile ukusho ukuthi cishe awukwazi ukulingana nokukodwa kwalezo ziphambano egumbini lakho lokuhlala, ngakho-ke u-Amy Jordan, umsunguli we-WundaBar Pilates enezitudiyo e-NYC nase-California, wabelana ngamasiko athile, kodwa ayinselelo ongayenza ekhaya. (Awukakawuzami lo mkhuba? Nazi Izinto Eziyisi-7 Owayengazi NgamaPilates.)

Lezi zivivinyo ezintathu zezindiza eziningi zigxile ekuphakamiseni, ukuthobisa, nokuqopha izinqe zakho, futhi zinikeza ukuqinisa umzimba wonke ngesikhathi esisodwa. Ngakho-ke uma uphelelwe amakilasi estudiyo sakho sendawo, noma ufuna ukulingana nomsebenzi othile ekhaya phakathi kwamakilasi, thatha amathuluzi ambalwa bese ulungela ukushisa leyo mpango. (Okulandelayo, zama le 20-Minute Pilates Workout yeHardcore Abs.)

Okudingayo: isethi yama-dumbbell alula, indandatho ye-Pilates (ibhola elincane, elilula lokuzivocavoca liyasebenza futhi)

Lunge, Plié, Phinda

A. Qala ngama-dumbbell kunoma yisiphi isandla njengoba wehlela endaweni yokuqina engu-90-degree (umlenze wangemuva nowangaphambili kufanele wenze i-angle engama-degree angu-90). Ngesikhathi esifanayo, letha ama-dumbbells ngqo phezulu ezingeni lesifuba, izingalo ziqondile.

B. Imilenze ye-Pivot ukuze ize phakathi, iphume ephapheni futhi ungene ku-plié squat ejulile. Ngesikhathi esifanayo, letha ama-dumbbells phezulu nangaphandle ezinhlangothini ezingezi ngaphezu kobude behlombe.

C. Zungezisa futhi uye kolunye uhlangothi lapho uqale khona, wenza i-lunge yokuqina ngokwenyusa i-dumbbell kolunye uhlangothi.

Ukukhishwa kwePlié Squat

A. Ngokukhama okuncane eringini le-Pilates noma ibhola lokuzivocavoca, yehla ungene esikhungweni esinezinyawo ezisondelene.

B. Cwecwa isithende sangakwesokudla phansi, uza ebholeni lonyawo lwakho. Hlala usendaweni ye-squat.

C. Buyisela isithende phansi nokunyakaza okuhlukile, uxebule isithende sangakwesokunxele.

D. Ngemuva kokuphinda ukuphakamisa isithende ezinhlangothini zombili futhi, gcina izithende zombili ziphakanyisiwe njengoba ushona phansi iyintshi eyodwa kuya kwamabili ngaphezulu ku-squat yakho. Shaya phezulu naphansi.

WunaBridge

A. Lala ngomhlane unezinyawo phansi, amadolo agobile phambi kwakho. Intamo yinde futhi ikhululekile, izingalo zehle emaceleni akho.

B. Ngebhola elincane lokuzivocavoca phakathi kwamathanga akho, phakamisa i-pelvis yakho ne-booty yakho ukuze wakhe umugqa oqondile kusuka ekhanda kuye emadolweni, ucindezela ibhola kancane kulo lonke.

C. Nciphisa kancane phansi ngokulawula.

* Kwenze kube nzima: Phezulu kwebhuloho, phakamisa umlenze owodwa ku-diagonal, ngakho-ke umugqa wakho oqondile usuka kuzwane uye ekhanda. Phindela phansi. Phinda iphethini yokunyakaza, ushintshe imilenze.

Buyekeza kwe-