Wenzani Ngempela * nge-Pilates Ring?

-Delile

• I-squat kanye ne-Adductor Cindezela
• Amanga Adductor Khama
• Isifuba Sokukhama
• Buyekeza kwe-

Cishe uyazi ukuthi iyini indandatho yePilates, kepha ingabe unawo umqondo wokuthi ungayisebenzisa kanjani ngaphandle kwesigaba samaPilates? Kunesizathu sokuthi kube neyodwa noma ezimbili zazo ezilenga enqwabeni yemishini yakho yokuzivocavoca; leli thuluzi lokuzivocavoca lingalungela imisipha ye-toning ngaphandle kokungeza ukumelana nethoni.

Ngaphambi kokuzama i-hula-hopping noma okunye okuyihlazo, hlola ividiyo elandelayo ku- UWIzinsiza kusebenza ze-TF uchungechunge: indlela yokuqondisa indandatho yama-Pilates. (I-ICYMI, sesivele sihlanganise Okufanele Ukwenze Ngebhodi Lokulinganisa kanye Nendlela Yokusebenzisa I-ViPR.) Umqeqeshi we-Equinox u-Rachel Mariotti ubonisa ukunyakaza okuthathu futhi uchaza ukuthi kungani leli thuluzi lingasiza ukwengeza isici esithakazelisayo ekusebenzeni kwakho: kudinga kuphela ukunyakaza okuncane, kodwa uqasha imisipha emisha futhi kubangele ukusha okukhulu.

Ngeza lokhu kuhamba esimisweni sakho ukukhomba amathanga akho angaphakathi nemisipha yesifuba. (Kulungile-sawubona emathangeni aqinile nangama-boobs we-perkier!)

I-squat kanye ne-Adductor Cindezela

A. Yima ngezinyawo ebanzi kancane kune-hip-wide apart bese ubeka iringi phakathi kwamathanga akho. Cindezela imilenze ndawonye ukuze ugcine ukungezwani eringini ngenkathi wehlela esikweleni.

B. Qhubeka ucindezela amadolo, futhi kancane kancane ubuyele ekumeni.

Yenza amasethi ama-3 we-10 reps.

Amanga Adductor Khama

A. Lala ngohlangothi lwesokudla, uphakamise umzimba wakho phezulu ngendololwane yesokudla. Faka indandatho phakathi kwamathanga nemilenze iqonde.

B. Phusha phansi ngomlenze ongaphezulu ukuze ucindezele iringi. Gcina umnyombo usebenza.

Yenza amasethi ama-3 we-15 reps.

Isifuba Sokukhama

A. Yima ngezinyawo ububanzi be-hip-wide. Bamba izindandatho ze-Pilates ngezibambo ekuphakameni kwamahlombe ngezingalo ezeluliwe nezintende zibheke ngaphakathi.

B. Phusha imiphetho yendandatho ubheke maphakathi, ukhama isifuba. Khulula.

Yenza amasethi ama-3 we-10 reps.

Buyekeza kwe-