Ka anyi jiri pylocoping malite. Nke a dị mgbagwoju anya, nke onye nchịkọ si California Viveka Jensen mepụtara, na-ejikọta ihe dị iche iche nke ịgba ọkpọ na Pilates. Onye na-eme egwuregwu na onye nkiri Hollywood bụ Hilary Duff na-ekwu na ọ bụ ya, onye na-adịghị ewe oge dị ukwuu, na-enyere ya aka ịnọgide na-ejide onwe ya, nke nwere ọgụgụ isi ma dị egwu. Ihe nzuzo dị mfe: ọzụzụ abụọ na-enye mmadụ abụọ. Ngalaba a na-eme mkpọsa na-aṅụ ụyọkọ calorie, na-eme ka ahụ dị elu dị elu, na-akụzi nkwarụ na nkwekọrịta, na-enyekwa obi ike pụrụ iche. Pilates na-enye gị ohere ịrụ ọrụ nke ụkwụ na akwara na-arụ ọrụ nke ọma. Ọ na-eme ka ọnọdụ ahụ dị ike, na-eme ka ntanwụ nke ahụ dịkwuo mma ma na-eweta izu okè nke mmetụta dị n'ime. Nchịkọta nke ihe ndị a na-eme ka o kwe omume inweta ọzụzụ na-agụnye nke ọma, na-ejikọ akụkụ nile nke ahụ.
Oge klas: mgbagwoju anya dị mma ịrụ ụkwụ efu - ya mere, ị ga - ejide ala ma mee ka ibu ahụ dị elu nke ụkwụ. Mee 3-4 ugboro n'izu. Dịka ikpo ọkụ, jiri na-agba ọsọ ma ọ bụ na-agbapụ ụdọ maka nkeji 2 na nkeji 3 "onyinyo onyinyo". Mee mmegharị n'ime "agbanye" otu na-enweghị nkwụsị. Ọ bụrụ na oge na-enye ohere, ịnwere ike ịmegharị mmegharị ọkụ n'etiti mmegharị ahụ. Ị ga - achọ: otu ọbọ ụkwụ na - ebu ibu (arọ 500 g), ma ị nwere ike ime n'enweghị ha. Maka ihe omume n'elu ala, gbadoro n'elu akwa yoga ma ọ bụ akwa akwa akwa.
Egwú egwu
Mee ka ụkwụ gị dị nkpa karịa ubu gị, ikpere gị kwụ. Ghichaa aka gị n'ime aka, bulie ha na agba (nchedo) na mmiri dị ka onye na-egwu ọkpọ na azụ na mkpịsị ụkwụ gị. N'aka nke ọzọ, jiri aka gị mee ka ịpịa ahụ pụọ n'ihu maka minit 3.
Jeb-cross na mgbanwe ụkwụ
Mgbochi nke ogwe aka, ụkwụ, afọ na ọrụ na-arụ ọrụ. Guzo ọtọ, ụkwụ - dị oke karịa ubu, ụkwụ na-agbanye n'èzí, ikpere ehulata. Na-agbatị aka gị onwe gị, na-eguzo n'ebe nchekwa. Mee ka aka ekpe gị ma jiri aka ekpe gị gaa nzọụkwụ, mgbe ị na-eme nko na aka ekpe gị - na-atụgharị ya n'ubu gị, jiri aka gị laghachi azụ. Gbanwe aka nri gị ozugbo ma jiri aka nri gị gafee - gbuo diagonally n'akụkụ aka ekpe (n'ebe aka ekpe gị). Mee nko 4 na crosses (n'ihu na diagonally). Mgbe ahụ, mee ka mmiri 4 na-aga n'ihu-azụ (ụkwụ kwụ ọtọ na ibe ya). Tinyegharịa ugboro ugboro, na-eme nnọkọ maka 90 sekọnd. Mgbe ahụ gbanwee mpaghara (gbanye aka nri gị na aka ekpe).
Izi aka na aka
Mgbochi nke ogwe aka, ụkwụ na akwara na-arụ ọrụ. Guzo n'ụkwụ aka nri gị, gbuo ikpere, dọba afo gị n'ime onwe gị. Mee ka ikpere aka ekpe gaa n'úkwù ụkwụ ma mee ka ụkwụ gị guzo n'ihu gị, kwụsị. N'otu oge ahụ, gbasaa ogwe aka gị na ọkwa obi, n'ọbụ aka elu. Kopụ aka gị n'akụkụ, chee ikpere aka ekpe ma mee ka n'ikiri ụkwụ gaa n'ikpere aka nri. Tinyegharịa ije ahụ maka 1 nkeji na-enweghị aka na ala aka ekpe gị. Mgbe ahụ gbanwee akụkụ na ikwugharị.
Mkpụrụ ụkwụ, mkpịsị ụkwụ, ogwe aka na afọ abdomen. Guzo ọtọ, gbasaa ụkwụ gị ma gbanwee sọks gị, nọdụ ala ka ikpere gị dị mkpịsị ụkwụ gị. Tụgharịa gaa n'aka nri (ọkpụkpụ na-adịghị anọchi anya) ma mee ka ọkpụkpụ aka ekpe gaa n'akụkụ aka nri na azụ aka nri. Klaghachi aka gị gaa na-eche nche, nkwụnye aka n'akụkụ, wee gbanwee n'aka ekpe ma meegharịa usoro ahụ. Ịnọgide n'ọkwá na-etinye aka, dị ngwa ngwa o kwere mee, gbanwee ụzọ maka nkeji 2.
Nko na ụkwụ gafere
Mkpụrụ nke ubu n'ubu, ogwe aka, ụkwụ na akwara na-arụ ọrụ. Mee ka ụkwụ gị buru ibu karịa ubu gị, ikpere gị na-ehulata ma na-eme ka aka gị gaa n'ọnọdụ gị. Jụ aka nri, jide ya, na-eche ihu n'ihu ihu - aka ga-adị n'okpuru agba. Mgbe ọ pụtara, gbanwee ụkwụ aka nri ma gbanwee ahụ gị n'aka ekpe. Tinyegharịa n'akụkụ ọzọ, na-agbanye aka ekpe gị iji tie. Mee nko 4, tinye ha ike nke ahụ dum. Mgbe ahụ, weghachi aka gị gaa n'achọ nchebe ma mee 4 jumps, na-agafe ụkwụ gị n'otu n'otu. Mgbanwe ọzọ na aka na ụkwụ maka nkeji 3.
Ube na-ada
Mkpụrụ aka, aka n'ubu na ụkwụ. Kwụ ọtọ, ụkwụ dị n'akụkụ nke ubu, a na-etinye sọks na n'akụkụ. Bipụ ikpere aka ekpe ma mee ka ụkwụ aka nri gị dị n'ihu, na-emetụ ala na mkpịsị ụkwụ gị. N'otu oge ahụ, welite aka gị n'ihu gị na ọkwa ihu, na-agbanye aka n'ahịrị, n'ọbụ aka aka. Gbano aka gị aka ibe gị, dị ka a ga - asị na ị na - agbapụ pear. N'otu oge ahụ, metụ ikpere aka ekpe na aka nri gị. Nọgide na-emegharị okirikiri site na aka gị, na-atụba nkedo aka nri n'ala ma na-ebuli ya n'ikpere. Mee mmega ahụ maka 90 sekọnd, wee gbanwee mpaghara.
Mkpụrụ aka, ahụ na akwara na akwara na-arụ ọrụ. Guzo na ụkwụ aka nri gị ma malite ịmalite n'ihu, mgbe ị na-ebuli aka ekpe gaa n'ogo nke agba, agbatị agbatị. Mee aka nri aka nri, na aka ekpe - n'akụkụ, n'igbe obi, na-edozi ihe. Dịka o kwere mee, gbadaa ikpere aka nri, gbanwee ụkwụ ahụ. Gaa n'ihu maka 1 nkeji, gbanwee ụkwụ na ikwugharị.
Okpokoro ihuenyo na ụkwụ ụkwụ
Mgbochi ụkwụ, akwara, ogwe aka na akwara na-arụ ọrụ. Guzo na aka nri gị ma gbatịa aka gị n'akụkụ n'akụkụ ubu, n'ọbụ aka n'ala. Na-agbanye aka n'ihu ma bulie aka ekpe ya n'akụkụ dị ka o kwere mee, agbatị ụkwụ ahụ. Jide ogwe aka na ọgbọ na-enweghị ike, metụ ụkwụ nke aka ekpe nke ala. Nwee aka ekpe aka ọzọ ma megharịa ije maka 90 sekọnd. Mgbe ahụ gbanwee mpaghara.
Ụkwụ na ikiri ụkwụ
Mkpụrụ nke obi, ogwe aka na akwara mgbochi na-arụ ọrụ. Guzo n'osisi nke mkpuru osisi ahụ, na-adabere na aka aka na mkpịsị ụkwụ - aka nkpuchi n'okpuru ubu. Kwee ikpere gị ka ha wee bụrụ ihe dị ka sentimita abụọ si n'ala, gbanye ụkwụ gị. Gaa n'ihu maka sekọnd 45, zuo ike maka sekọnd 15 na ikwugharị. Weta oge zuru ezu na nkeji 2.
Ọka
Mgbochi nke ubu na akwara mgbochi na-arụ ọrụ. Nọdụ ala, ikpere na-ehulata n'akụkụ aka nri, sọks metụ ala (ikiri ụkwụ). Were ogwe aka gị n'ihu igbe ahụ na aka gị aka na, na-agbaji uru ịkpụ obi gị, na-adaghachi azụ n'otu ogo nke ogo 45. Ghichaa aka gị na ala (njupụta dị na nkeji abụọ) maka 1 nkeji ma ọ bụ na-eme ihe dịka 100 ihe. Dịka n'etiti n'etiti akwa ụkwụ gị ụkwụ n'ala. Debe azụ gị, na obi gị - upbeat.
Na-agafe ụkwụ na ejection
Ahụ ike nke ọrụ ahụ dị ala. Gaa na ụkwụ anọ, ikpere na larịị, na ikpere ụkwụ n'ala n'okpuru aka nri, n'aka aka ekpe na-adabere na nkwụ n'okpuru aka ekpe. Welie aka ekpe (ikpere ya ehulata, agbapụ ụkwụ ya) ma kpoo ya na ikpere aka nri. Nyefe aka n'akụkụ aka nri, ka ọ na-agbatị aka ekpe ma na-ebuli aka ekpe ruo ubu ma na-atụgharị ya (aka ahụ fọdụrụ). Tinyegharia ije ahụ maka nkeji 1, gbanwee mpaghara.