Your news noqon doonaa horyaal in muddo bil ah, jimicsiyada wax ku ool ah

Loo eegin in aad dalxiis u baxdo badda ama in lagu caweeyo la saaxiibo, mararka qaarkood aad rabto in aad wax yar ka mid ah uu jirka u muujiyaan agagaarka. Inkastoo gareeyeen ilaa jaraa'id ma aha sifo khasab ah ku labbisan yuunifoomka qubayska ama mawduuc moodada, waxaa jira wax qalad ah in ay sii taam iyo aad u hagaajisid caafimaadkaaga iyo muuqaalka ka hor inta aadan istus qof walba ku wareegsan.

Aragtida ugu muhiimsan ee shaqada oo ka mid ah murqaha caloosha - waa fahamka sida loo gaadho. Oo isku day in ay gaaraan murqaha caloosha oo ay noqon doontaa talaabo ee hore ee waddada guusha aad. Halkan waxaa ku qoran sideed layliyada kaa caawin doona inaad bilowdo inay u beddesho aad maanku intii soddon maalmood ah.

Iskala labada lugood

isku dhafan ee neefsashada iyo jirka dhaq-gaarka ah - waa furaha shaqada on aagga saxaafadda. Fadhiiso derin iyo xoota oo lugaha si aad cagaha ahaayeen jilbaha hoostooda. Kordhisayna lugta midig kor, la siman in ay gacanta taagay bidix weeraryahanka at height garabka. Markaas isku lugta bidix iyo gacanta midig sameeyo. Ka soo qaad in aad leedahay on your xuddunta waa miiska kubada ping pong-a. Neefsatid sanka ka dibna iyada oo kubad hawada-permeable ah, neefta siidaysid iyo hadiyad sida kubada yaraynaysaa in size. Kor u miskaha ah, sidaa sameeyaan in feeraha iyo miskaha aad u hawaystay meeshii kubada waa. Taasi waa sida xidhiidhka ka waxaa lagu gaarayaa by neefsashada iyo jidhka iyadoo la kaashanayo jimicsi, taasoo la xiriirta Pilates. Neefta siidaysid iyo hay meel this, dhaawacaysa murqaha caloosha iyo dhabarka soo koobay. Neefta, ka dibna neefta siidaysid iyo hoos dhabarka. tallaabooyinka celi (sameeyo laba nooc oo toban celin). tirir ka Layligani, codbixineed oo uugu murqaha caloosha.

isgoyska

Gudbaya in Pilates - waa hab fiican oo ay ku dhaqmaan neefsashada iyo jidhka la xidhiidha. Jiifso on derin ah oo nasasho dhabarkaaga, waa in dhammaataan isku xigta. Laab lugaha, cagaha waa in ay ahaadaan jilbaha ka dambeeya. Ku biir gacmihiisa madaxa ka dambeeya, garbaha waa in ay ahaataa dabacsan oo hoos suxullada waxaa lagu dhejiyay in dhinaca. Connect kubada ka layliga ee la soo dhaafay. Neefta siidaysid, kor jidhka sare, compressing kubada. Neefsatid, ka dibna neefta siidaysid oo mar kale vypryamte cagtiisa midig halka jirkaaga u jeestay xaq, isku dayayaan in ay iska taabto jilibka xusulka. Neefsatid oo ku soo celi laga bilaabo meel. Markaas neefta siidaysid, jiid lugta bidix iyo jirkaaga isku shaandheyn bidixda. Ma mid ka mid ah hab toban Ilaah aaminin yeelaan. Sida layliga hore, isgoyska kuu ogolaanayaa inaad si dhakhso ah uga shaqeeyaan si toos ah, codbixineed oo uugu murqaha caloosha. Haddii la doonayo, in aad mar walba ku qori kartaa hoos wax lugaha si loo hagaajiyo layliga.

maroojin Ruush

Marka ay timaado in muruqyada uugu, waa in aad lacag bixisid si aad layligan dareenka. Qaado meel fadhiya, kor lugaha yar off dhulka oo gacmihiisa duubnaadaan isaga ka soo hor oo uu bilaabo inuu jidhka jeesan dhinac ilaa dhinac, mar kasta oo ku saabsan dhulka oo haysta ceeb ee labaatan seconds. Ma rabtaa in aad si loo kordhiyo xoogga jimicsi? Soo qaado madfac culus. Layligani waa hab cajiib ah in ay isku mar ka shaqeeyaan oo dhan muruqyada aad jaraa'id. Waxaa intaa dheer, waxa kuu ogolaanayaa inaad si ay u xoojiyaan muruqyada dhabarka hoose.

Beats Kaliente

Layligani waa la mid ah "baaskiilka" caadiga ah, laakiin waa mid waxtar leh in shaqada on murqaha caloosha. Been dabaqa, labada gacmood haleelaan canqowga ah ee hal lug. Markaasuu u baddashaan lugta kale oo ku celi layliga labaatan ilbidhiqsi, ka dibna nasasho toban labaad qaato.

Albumka V-qaabeeya

Haddii aad rabto in aad isku mar ka shaqeeyaan oo dhan murqaha caloosha, hubaal waa in aad ku darto in aad jadwalka layliga. Waa hab aad u fiican in ay si waxtar leh saamayn on muruqyada abdominis ka qabo. Layligani waa dhib badan oofiyo badan wiishashka dhaqanka jir ah, laakiin dhan ku lug murqaha caloosha iyo murqaha bowdada gudaha iyo bowdada. U jiifso dhabarka ku derin ah, fidin aad gacmaha, Timir up. Ka dhig lugaha si toos ah iyo iyaga oo kor oo gacmihiisa. Dhur on saxaafadda sida gacmaha iyo lugaha si aad dhaqaajisid jiho ka soo hor jeedda. Addinka si tartiib ah hoos u dabaqa, ka dibna ku celi layliga.

Roll-baxay

The layliyo ugu waxtarka badan ee murqaha caloosha - kuwa la dhisay on dhaqdhaqaaqa iska caabin ah halkii ay abuurista. Sidaas daraaddeed waa in aad lacag bixisid si aad layligan halkii foomamka dhaqanka ee kor u jir dareenka. Hel on jilbahaaga, qabsoomayn wheel gaar ah Ab Wheel, ka dibna u hesho ilaa in bar ee jilbaha. Adkay muruqyada caloosha iyo masaafo on wheel ah ilaa iyo inta aad awooddo iyadoo la sii xiisad jidhka oo dhan. Marka aad Fidiyo intii suurtogal ah, qaban in badasha bar ah, ka dibna ay dib ugu booska asalka rogo.

lath

Haddii aan ka hadlo layliyada in khubaro badan talin dadka ku riyoon in ay ka shaqeeyaan murqaha caloosha, jimicsiga ugu fiican oo ugu neceb yahay isagga oo ah. Waxaa cajiib ah oo fudud, laakiin waxa aad u culus oo ku saabsan jirkaaga. Planck isticmaalaa murqaha kasta oo jirkaaga muddo dheer. Waxaa jira laba qarsoon ee hirgelinta guul bar. Waa midda koowaade, ha iloobin in aad neefsato. The gaabis ah, neefsasho xasilloon cabbiro inuu kaa caawiyo inaad dejiyaan maanka iyo hagaajiyo qaab aad. Marka aad neefsato, sii wadaan in ay is adkeynin murqaha caloosha. Marka labaad, retractor ah. Marka aad bar ah, waa in aad ku dadaalaan in ay hanuuniyo suxullada aad u dhow cagahaaga sida haddii aad dooneyso in ay la kulmaan, laakiinse iyagu ma ay u guurayso centimitir ah. Tani waxay kuu ogolaaneysaa in aad si buuxda u fidin jidhkaaga oo dhan. Qodob kale oo muhiim ah: in aad isticmaasho garbaha iyo toosi garbaha ka si ay u kordhiyaan xasiloonida.

maqas

Si aad u shaqeeyaan on mid laylan ee caloosha (murqaha caloosha qoto dheer), waxaad u baahan tahay inaad samayso layligan. muruqyada Kuwanu waa furaha marka ay timaado in ay miisaamaan iyo xasiloonida. Intaa waxaa dheer, layligan sidoo kale u fiican tahay murqaha bowdada. Jiifso derin ah, hubka ee dhinac uu. Kor u qaad cagahaada iyo isticmaalka murqaha, lugaha iyo badhida aad caloosha, lugaha bilaabaan in ay midba midka kale ka gudbaan hawada.

In ka yar - fiican

shaqada Inkastoo on murqaha caloosha ma fududa, oo ma aha wax la haleeli. Inta badan dadka u muuqdaan in waxa la sameeyo jimicsi caloosha aad u adag, isagoo intaa ku daray miisaanka culus iyo qalabka jimicsiga, marka ay lagama maarmaan tahay. Your jaraa'id ku xiran yahay in muruqyada dhabarka hoose, iyo haddii aadan diidi Karin miisaanka culus, iyada dib overstrained karaa, taasoo keeni doonta in cawaaqib aad u xun. Waxaa ugu fiican in lagu bilaabo aasaasiga ah, si kaamil ah loo gaaro in dhaqdhaqaaqa. Haddii aynu ka hadlayno shaqeeya on murqaha caloosha, gaabis ah oo ay dajiyaan had iyo jeer waa guusha. Sidoo kale, waxaa jira qayb kale oo aad muhiim u ah shaqada on murqaha caloosha - waa nafaqo sax ah. Haddii aad si adag u shaqeeyaan on muruqyada aad saxaafadda, waxaad u baahan tahay inay is barbar dhigaan dadaalka waxa aad cuni, maxaa yeelay, murqaha caloosha ku jira meesha ugu horeysa ma muuqan in jimicsiga iyo jikada. Bandhigyada layliyada oo dhan kor ku xusan, ilaalinta in ay cunto, ha ku degdegin horumarka, iyo sidoo kale si fiican bartay farsamada ee neefsashada sax ah, waxaad qaadan kartaa muddo bil ah si loo gaaro natiijada cajiib ah, oo idinku mar dambe ka xishoon doona waxa aad gelin on top iyo qof walba ka arki kartaa caloosha. Maxaa yeelay, hadda waxaad noqon kuwa kibirka isaga doonaa.