3 Aikin Gida na Pilates don Kisa

Wadatacce

• Lunge, Plié, Maimaitawa
• Relevé Plié Squat
• WunaBridge
• Bita don

Idan kun taɓa zuwa aji na Pilates, kun san yadda mai gyara zai iya yin aiki da waɗannan tsokoki masu wuyar isa waɗanda galibi ana watsi dasu. Yana da lafiya a ce mai yiwuwa ba za ku iya dacewa da ɗaya daga cikin waɗannan abubuwan da ke cikin ɗakin ku ba, don haka Amy Jordan, wanda ya kafa WundaBar Pilates tare da ɗakunan studio a NYC da California, yana raba wasu al'ada, amma ƙalubalen motsi da za ku iya yi a gida. (Ba ku gwada aikin ba tukuna? Anan akwai abubuwa 7 da ba ku sani ba game da Pilates.)

Waɗannan darussan jirgi uku masu yawa suna mai da hankali kan ɗagawa, toning, da sassaƙa gindin ku, kuma suna ba da ƙarfin jiki gaba ɗaya a lokaci guda. Don haka idan kun ƙare azuzuwan a ɗakin studio na gida, ko kuna son dacewa da wasu ayyuka a gida tsakanin azuzuwan, ɗauki ƴan kayan aiki kuma ku shirya don ƙone wannan ganima. (Na gaba, gwada wannan 20-Minute Pilates Workout don Hardcore Abs.)

Abin da kuke buƙata: saitin dumbbells mai haske, ƙarar Pilates (ƙarami, ƙwallon motsa jiki yana aiki ma)

Lunge, Plié, Maimaitawa

A. Fara tare da dumbbells a kowane hannu yayin da kuke sauka cikin kwanciyar hankali na digiri na 90 (duka baya da kafa na gaba yakamata su zama kusurwar digiri 90). A lokaci guda, kawo dumbbells kai tsaye zuwa matakin ƙirji, hannaye madaidaiciya.

B. Pivot kafafu don zuwa tsakiya, daga cikin lunge kuma zuwa cikin zurfin squat squat. A lokaci guda, kawo dumbbells sama da waje zuwa bangarorin da ba su wuce tsayin kafada ba.

C. Sake juyawa zuwa kishiyar inda kuka fara, yin motsa jiki na motsa jiki tare da ɗaga dumbbell a gefe guda.

Relevé Plié Squat

A. Tare da matsi mai haske akan zoben Pilates ko ƙwallon motsa jiki, ƙasa zuwa cikin tsugunne tare da ƙafa kusa.

B. Kwasfa diddige dama daga ƙasa, zuwa ƙwallon ƙafar ku. Ci gaba a cikin squat matsayi.

C. Mayar da diddige zuwa bene da juye juye, juye diddige hagu.

D. Bayan maimaita ɗaga diddige a ɓangarorin biyu sau ɗaya, ku ɗaga diddigen duka biyu yayin da kuke nutse ƙasa zuwa inci biyu zuwa biyu a cikin tsugunon ku. Buga sama da ƙasa.

WunaBridge

A. Ka kwanta a bayanka da ƙafa a ƙasa, gwiwoyi sun lanƙwasa a gabanka. Neck yana da tsawo kuma yana annashuwa, makamai a gefen ku.

B. Tare da ƙaramin ƙwallon motsa jiki a tsakanin cinyoyinku, ɗaga ƙashin ƙugu da ganima sama don samar da madaidaiciyar layi daga kai zuwa gwiwoyi, kuna matse ƙwallon kaɗan kaɗan.

C. Sannu a hankali koma baya tare da sarrafawa.

*Daɗaɗa shi: A saman gada, ɗaga ƙafa ɗaya a diagonal, don haka madaidaiciyar layinku daga ƙafar ƙafa zuwa kai. Mirgine baya ƙasa. Maimaita tsarin motsi, canza ƙafafu.

Bita don