Amacandelo ama-3 ePilates Bar Yoga Ikhithi yokuZilolongela intonga eneBand yokuChasa

Ibha yePilates:

I-Pilates Bar sisixhobo esilula kodwa esenziwe ngokutsha sesixhobo sokuzilolonga esenzelwe ukunceda kwi-Pilates workouts.Iqukethe isinyithi esikhaphukhaphu okanye izibonda zokhuni ezinamabhendi okumelana.I-barbell isebenza njengenkxaso, inika uzinzo kunye nokulinganisela ngexesha lokusebenza, ngelixa iibhendi ezichasayo zongeza ukuchasana kunye nokuqina kwiintshukumo zakho.Le ndibaniselwano yenza ibar yePilates ibe lolona khetho lufanelekileyo kubo bobabini abaqalayo kunye nabasebenzi abaphambili.

Iinzuzo zePilates bars:

1. Umsebenzi opheleleyo woMzimba: Ibha yePilates isebenzisa amaqela amaninzi emisipha ngexesha elinye, inika amava abanzi okuzivocavoca.Ijolise kumbindi wakho, iingalo, imilenze, i-glutes kunye nomva ukunceda ukwakha amandla kunye nethoni yemisipha.

2. Ukuphucula ukuguquguquka: Ukuzivocavoca kwePilates kwi-bar kubandakanya ukulula okuphucula ukuguquguquka nokuhamba.Ukuziqhelanisa rhoqo kunokunyusa uluhlu lokunyakaza kunye nokunciphisa ukunyanzeliswa kwemisipha.

3. Uphuhliso lwamandla angundoqo: Undoqo owomeleleyo sisiseko somzimba owomeleleyo.Ibar yePilates icela umngeni kwizihlunu zakho eziphambili, kubandakanya izihlunu zesisu kunye nomqolo osezantsi, kukunceda uphucule amandla angundoqo kunye nokuzinza.

Umthambo odumileyo wePilates barbell:

1. I-squat: Bamba i-Pilates bar kwinqanaba le-hip, yibambe ngokubhekiselele kwisifuba sakho, kwaye uqhube phantsi, ugcine amadolo akho phezu kweenzwane zakho.Oku kujolise kwi-glutes yakho, i-quads, kunye ne-hamstrings.

2. Umqolo wengalo: Yima kwibhendi yokuxhathisa kwaye ubambe intsimbi yentsimbi izandla zakho zijonge phezulu.Yaya phambili kancinci, utsalela intsimbi esifubeni sakho, ubambe izihlunu zakho zangasemva.

3. Umlenze Cinezela: Lala ngomqolo iinyawo zakho phezu kwebar.Phakamisa isinqe sakho phantsi kwaye utyhale i-barbell kude nomzimba wakho, ugcine imilenze yakho ithe tye.Lo msebenzi ujolise kwi-glutes kunye ne-hamstrings.

Ukuqukumbela, ibha yePilates yongezwa kakhulu kuyo nayiphi na indlela yokuzilolonga, nokuba ungumqali okanye ungumntu othanda ukomelela.Inika izibonelelo ezingenakubalwa, kubandakanya ukomelela okongeziweyo kunye nokuguquguquka, ngelixa ibonelela ngamava anzima kodwa awonwabisayo okuzilolonga.Ke, yamkela iPilates kwaye uthathe uhambo lwakho lokomelela ukuya kwiindawo eziphakamileyo!