ʻO ka hopena haʻahaʻa 10 kiʻekiʻe loa me Pilates no nā wahi pilikia

Inā ʻoe e ʻimi nei i ka hoʻoikaika kino kiʻekiʻe a palekana e kōkua iā ʻoe e hana i nā wahi pilikia, a laila e hoʻāʻo i ka ʻōnaehana o Pilates. Ma o nā hana o Pilates hiki iā ʻoe ke huki i ka ʻōpū, hoʻomaikaʻi i ke ʻano o nā puʻupuʻu a me nā wāwae, hoʻomaikaʻi i ke kani o nā mākala.

ʻO nā mea āpau e pili ana iā PILates: nā pono & hoʻoikaika kino

Hāʻawi mākou iā ʻoe iā 10 Pilates wikiō manuahi no nā wahi pilikia a hoʻomaikaʻi i ke kinona.

ʻO nā mea maikaʻi o nā wikiō Pilates:

  • ka hana ʻana i nā mākala o ka ʻōpū, nā ʻūhā a me nā kī
  • kōkua i ka huki ʻana i ke kino
  • palekana no nā hono
  • loaʻa no nā pae mākau āpau
  • kūpono no nā makahiki āpau
  • hāmau, a pēlā e hiki ke hana ma ka home
  • mai koi i ka papa helu
  • maikaʻi loa no kou kua a me ke kūlana.

10 mau wikiō manuahi o nā papa Pilates mai nā mea hoʻomaʻamaʻa like ʻole

1. Pilates no ka ʻōpū, ka ʻūlū a me nā wāwae (60 mau minuke)

ʻO ke ala ʻoi loa o ka hoʻoponopono ʻana i nā wahi pilikia e hōʻike i nā mea hoʻomaʻamaʻa FitnessBlender. E ʻike ʻoe i ke wikiō 60 mau minuke me nā papa Pilates, kahi e hana pono ai ʻoe ma ka ʻōpū, ka ʻūhā a me nā ʻūhā. ʻElua mana o ka hoʻoikaika kino (maʻalahi a paʻakikī), 10 a 12 mau hana hou o kēlā me kēia haʻina, ke kaʻahele kaulana a maikaʻi loa - e kōkua kēia mau mea iā ʻoe e hoʻomaikaʻi i ka maikaʻi o ke kino i kahi manawa pōkole me ka hoʻomaʻamaʻa maʻamau.

NUTRITION PROPER: pehea e hoʻomaka ai i kēlā me kēia kau

Pilates Abs, Butt and Thigh Workout - Hana Pilates ikaika no ka Low Body & Core

2. Pilates me ka nānā i ka KOR (30 mau minuke)

I loko o kēia wikiō mai Pilates mai GymRa ʻoi loa e komo i nā mākala (ʻōpū a me ke kua), no laila ʻaʻole pono kēia hoʻoikaika ʻana no nā mākala lahilahi wale nō, akā no ka hemo ʻana i nā pilikia me nā ʻaki. Kau ʻia ma luna o nā mākala o ka ʻaoʻao haʻahaʻa e kōkua iā ʻoe e hoʻopoina e pili ana i ka ʻeha o ke kua. Akā pili nā mākala o ka wāwae i nā hoʻoikaika kaʻawale.

ʻO nā hoʻomaʻamaʻa kiʻekiʻe he 60 mai Pilates

3. Pilates no nā ʻūhā a me nā ʻūhā (45 mau minuke)

Akā i loko o kahi wikiō ʻē aʻe o Pilates mai GymRa ka nānā nui ʻana ma ka ʻaoʻao haʻahaʻa o ke kino, ʻo ia nā ʻūhā a me nā puʻupuʻu. I loko o kēia hoʻolālā minuke 45 e hoʻohui i nā hana pono āpau loa no kou mau wāwae wīwī a me ka puʻupuʻu toned. ʻO nā alahaka Gluteal, hāpai ka wāwae i nā ʻehā āpau, hāpai ka wāwae i kou ʻaoʻao - hoʻohiki ʻia i kou mauʻiʻo e ʻā. Ma ke ala, a me nā mākia kumu e hoʻopili ākea i nā hana he nui.

Nā kumu aʻo TOP 50 ma YouTube: kā mākou koho

4. Pilates no ka ʻōpū, ʻūhā a me ka ʻūhā (30 minuke)

Hāʻawi ka mea kākau blog hōkū o ka ʻoihana hoʻoikaika kino a me ka loea hapa manawa i ka wikiō Pilates Casey Ho iā ʻoe i kahi hoʻolālā hapa hola no nā wahi pilikia. Palena kaulike kāna papahana ma nā ʻōlelo o ke kaumaha ma luna o ka ʻōpū, nā ʻūhā a me nā ʻūhā, no laila he ʻano hoʻoikaika o ka hoʻomaʻamaʻa e aneane pau loa. Hāʻawi ʻia kēia hana i ka hui i loaʻa ma ka paʻakikī o nā papahana, akā ʻoi aku ka maikaʻi o ka mea hoʻomaka e koho i kahi mana maʻalahi o Pilates.

5. Pilates no nā mea hoʻomaka (20 minuke)

No laila, inā ʻoe he mea hoʻomaka, ʻo kahi koho maikaʻi loa na ʻoe Pilates kahi wikiō mai ke kahawai youtube PsycheTruth. ʻO kēia 20-minuke i hoʻokomo i nā hana maʻamau o Pilates me ka ʻole o nā hoʻololi paʻakikī, no laila maikaʻi ka papahana no nā mea hoʻomaka. Hana mālie a pololei ʻoe i kāu mau wahi pilikia, hoʻoikaika i nā mākala o ka ʻōpū, nā wāwae a me nā puʻupuʻu

ʻO nā kāmaʻa holo wahine he 20 kiʻekiʻe no ke olakino

6. Pilates no ka ʻōpū, a me ka ʻili (25 mau minuke)

Hoʻokomo ʻia kēia hana Pilates i ka hoʻoikaika kino no ka abs a me ka muscular system. Hoʻolālā ʻia kahi papahana maʻalahi a hoʻomaha no ka hana maikaʻi o ka hoʻoikaika kino a me kahi ʻano mōakāka pono. Kūpono no ka pae waena a no ka poʻe makemake i ka helu wahi e hana ai ma ka corset muscle.

7. Pilates no ka ʻōpū, ʻūhā a me ka ʻūhā (27 minuke)

Hāʻawi nā mea hoʻomaʻamaʻa FitnessBlender i kahi wikiō ʻē aʻe mai Pilates me ka nānā ʻana i ka wahi pilikia o ka ʻōpū, nā ʻūhā a me nā puʻupuʻu. I kēia manawa wale nō, 27 mau minuke ka lōʻihi o ke wikiō a hoʻokomo i ka huina o 15 hoʻoikaika kino, ʻo ia hoʻi e ʻike ʻoe i ka manawa e holo ai i kēia polokalamu pōkole.

Nā kūpeʻe pono: kahi koho o nā ʻoi loa

8. Pilates no ka ʻōpū a me nā wāwae (23 minuke)

Hāʻawi ke koina kiʻekiʻe kiʻekiʻe loa no ke kino holoʻokoʻa i ke kanal youtube coach a me Boho Beautiful. Ke kali nei ʻoe i nā hoʻololi hoihoi o nā hana mai Pilates e hoʻopiʻi i ka haumāna ʻike. I nā mea nui i hoʻolālā ʻia e hana i ka ʻōnaehana muscular, akā ʻo ka ʻaoʻao o waho o ka ʻūhā ʻaʻole ia e noho me ka nānā ʻole. ʻAʻole no ka poʻe hoʻomaka ka hoʻomaʻamaʻa.

9. Pilates no nā mea hoʻomaka a no ka holomua (30 mau minuke)

Hāʻawi ʻelua mau hana Pilates hapalua hola i ka loea i ka māla o ka hoʻoikaika kino ʻo Ashley. Kūpono ka wikiō mua no nā mea hoʻomaka a he hōʻuluʻulu ia o nā hana maʻamau o Pilates no kahi pā a hana i ka hanu hohonu kūpono. ʻOi aku ka waiwai o ka wikiō ʻelua i nā haʻuki a hoʻokomo i kahi ukana i nā ʻāpana luna a me lalo o ke kino. Ma ke kahawai youtube manahoola hiki iā ʻoe ke ʻike i kekahi ʻano ʻē aʻe o Pilates no kēlā me kēia ʻono.

Nā hana 20 kiʻekiʻe loa no ke kūlana a me ke kua

10. Pilates no ka ʻōpū, ʻūhā a me ka ʻūhā (40 minuke)

I ka hopena, hāʻawi mākou iā ʻoe i kahi Pilates wikiō 40 mau minuke kaulana loa no nā wahi pilikia mai kahi kahawai youtube Fit30 (ma kahi o 1 miliona mau ʻike). Loaʻa ka papahana ma ka paʻakikī a kūpono i ka laulā o nā poʻe i pili. I ka hapa mua e hoʻoikaika kino no ka ʻōpū a me ka ʻili, i ka lua o ka hapa - hoʻoikaika kino no nā wāwae a me ka ʻūhā. He canonical ka papahana a e hoʻopiʻi i nā mea aloha i ka Pilates pilote.

Pehea e hana ai i nā SPLITS

ʻOiai ʻaʻole ʻoe e noʻonoʻo iā ʻoe iho he peʻa o Pilates, e hoʻopili i kēia papahana ma ka liʻiliʻi i hoʻokahi manawa i ka pule ʻaʻole wale no ka hoʻomaikaʻi ʻana i ka maikaʻi o ke kino, akā no ka pale ʻana hoʻi i nā pilikia hope. Hoʻopili me ka leʻaleʻa!

E nānā i kekahi:

Me ka waihona ʻole, No ka poʻe hoʻomaka, No ka hoʻohaʻahaʻa hopena haʻahaʻa o ke kaumaha

Waiho i ka Reply