Tus pib ua haujlwm Pilates tus kws kho ua haujlwm no qhia koj txog kev ua haujlwm thiab cov kab ke raws li tau qhia hauv Pilates Center of Boulder. Txhua daim duab nrog rau cov ntawv sau, cov tswv yim kev ruaj ntseg, thiab ob peb lo lus. Cov Pilates tau pom lawv cov kev txawj ntse li koj pom tau tias koj yuav mus rau qhov twg, tab sis thov tsis txhob ntshai!
Qhov no yog npaj los ua ib qho kev ceeb toom yees duab rau cov neeg ua haujlwm hauv tsev cov neeg ua haujlwm hauv kev ua haujlwm nrog rau kev kawm Pilates. Cov kev qhia ua tsis tiav yog tsis ntxaws thiab cov tswv yim tsis yog los hloov cov lus qhia nyob rau ntawm Pilates uas yog qhov tseem ceeb rau kev pabcuam siab los ntawm kev ua haujlwm ntawm Pilates.
Peb tau hais txog cov dej uas peb tab tom siv. Koj tus kws kho dua tshiab thiab lub caij nplooj ntoos hlav tuaj yeem sib txawv.
Ua pa kom qis - sib sib zog nqus nqus pa thiab thawm tawm tas nrho. Feem ntau, ua pa thaum koj noj lub rooj tawm. Tawm thaum koj coj lub rooj mov nyob hauv. Kuv tau cim cov chaw uas nws txawv.
Cov Ncauj Kab Rov Qab
Cov ntawv sau ua haujlwm:
- 4 dej. Ntaus taub hau.
- 10 reps txhua tus taw ntawm ko taw - tawm ntawm lub nqus, nyob rau ntawm lub exhale
Ko Teeb Kev Sib Txuas Lus:
- Pilates V - khoom ntawm tus taw ntawm ko taw bar, luj taws nqa, hauv caug tsis muaj ntau lub xub pwg nyom
- Noog ntawm lub Perch - ob txhais ceg ua ke
- Heels - ob txhais ceg ua ke
- Heels Lower Nqa
Nco ntsoov txog kev hloov kho Footwork
- Tus taw ua tiav nyob rau hauv nruab nrab qaum nruab nrog nrog abs.
- Nyob rau hauv Pilates V, cov nqa ntawm luj taws pab cuam txuam lub puab tsaig thiab plag tsev.
- Mus rau ntev - ob leeg nyob rau hauv lub nqus tau thiab cov exhale.
- Nco ntsoov tias tag nrho ceg yog ua hauj lwm, tshwj xeeb tshaj yog sab nraub qaum - qhov no tsis yog ib qho kev ua plaub xwb.
- Nias lub nraub qaum ntawm caj npab rau hauv daim lev.
Cov Kab Rov Qab Kho Ntxiv - Heels Lower thiab Lift
- Rov qab mus ko taw mus rau Pilates V, luj taws nqa, npab ntawm taw ntawm taw khawm .
- 10 poob lawm
Lub tswv yim Footwork:
- Tshaj tawm, nyob twj ywm, ces txo qhov luj taws rau 3 suav thiab nce rau 3.
- Heels nqa tuaj rau hauv.
Haum rau Pilates Reformer
- Footbar nqes.
- Siv cov tuam haujlwm.
- 10 poob lawm - 5 twj hauv-ua pa, 5 twj ua pa tawm.
Lub tswv yim nyob rau pua pua ntawm Pilates Reformer
- Thaum pib qib, qhov pib ua nrog curling lub taub hau thiab qaum ntu li ntawm ob txhais ceg quav - caj npab ncaj.
- Cov ceg yuav tau coj mus rau saum lub rooj saum toj kawg nkaus, los yog ncua ntev ntawm 90 degrees, los yog me ntsis qis dua li pom.
- Tuav txoj hauj lwm, plab yog nqus los ntawm caj npab ncaj nraim mus qis.
- Rau cov ntsiab lus, rov xyuas cov pua ntawm lub lev .
- Kev Nyab Xeeb Kev Nyab Xeeb: cov ceg yuav tsum tsis txhob qis qis qis dua qis qaub ncaug pov tseg.
- Yog hais tias koj muaj ntau dua, koj tuaj yeem ntxig rau kab ntawv ntxiv tom ntej.
- Beginners thiab Intermediates txav mus rau ceg voj voog.
Leg cov voj ntawm tus Pilates Reformer
- 2 qhov dej. Ntaus taub hau.
- Tshawb cov hlua ntev ntev los ntawm lub loops thiab cov leeg. Ua zoo kom cov hlau thav sab nraud.
- 5 voj voog txhua seem.
Cov lus qhia rau lub voj voog ntawm Pilates Reformer
- Ob txhais ceg nce thiab ua ke, externally tig. Tawm sab nrauv los ntawm lub duav.
- Cov leeg pib taw tsis qis dua 45 degrees.
- Tso tawm kom ob txhais ceg nce. Nqus kom cheb qhib. Exhale coj lawv ua ke thiab tu.
Tus Qav ntawm tus Pilates Reformer
- 2 qhov dej.
- Cov hlua ntev ntev tseem nyob rau.
- Lub taub hau tseem tuaj.
- 5 Reps.
Tswv Yim Rau Kev Qav Phaj ntawm tus Pilates Reformer
- Qav no ua rau qis qis qis.
- Ob txhais ceg yog tig tawm sab nraud ntawm lub duav
- Khaws cov ncej puab sab hauv. Tsis txhob siv lub hauv caug tshaj lub xub pwg nyom.
- Tsis tas li ntawd, pom qav nrog qoj ib ce
- Yog hais tias koj xav tau koj cov workout txog ib tus nqis siab tshaj, koj tuaj yeem ntxig txoj kev sib tw ntawm kev ua si ntawm qhov kev taw qhia ces rov tuaj thiab mus ntxiv nrog lub plab zaws.
Lub plab zuaj - Sib npaug
- 4 Springs.
- Ntaus taub hau.
- 8 Reps.
Lub tswv yim rau plab zaws - Sib npaug:
- Zaum ze ntawm lub npoo npav ntawm qhov tsis muaj ntaub qhwv yog tias koj muaj. Qhov no yog qhov tob C-curve txoj hauj lwm.
- Pib nrog taw yog nyob hauv Pilates V nrog luj taws.
- Nqus kom tawm, tawm hauv lub pa tawm, siv lub luj taws, nqus nqus cov luj taws, tso paib coj los rau hauv nrog lub sib sib zog nqus crease ntawm lub ntsag.
Lub plab zuaj - Lub caj npab rov qab
- Tee ib lub caij nplooj ntoos hlav - 3 Springs.
- 8 reps.
Lub tswv yim rau lub plab zaws - Caj npab rov qab:
- Zaum ze ntawm ntug kev ntawm lub npav rau cov nplaum tsis yog khawm.
- Taw pib ntawm Pilates V nrog luj taws.
- Nqa los ntawm tag nrho tav tav, tsis yog hauv ntej. Siv ob txhais caj npab rov qab qhib lub hauv siab.
- Pib nrog taw hauv Pilates V nrog luj taws. Ua pa tawm, tawm sab nrauv siv lub luj taws, nqus pa hauv lub luj taws, tso paib coj los rau hauv.
- Siv koj abs.
- Ua haujlwm sab hauv cov ncej puab thiab nraub qaum ntawm ob txhais ceg. Mus rau ntawm qhov tob rau ntawm lub duav thaum koj tuaj.
Luv Box - Round Back
- Lub luv thawv hla lub xub pwg blocks.
- Flexed Feet mus hauv qab lub pluaj.
- 5 Reps.
Tswv yim rau Cov Thawv Luv Luv - Round Back
- Zaum rau ntawm cov pob txha zaum thiab xav txog ntawm sab pem hauv ntej thiab qis sab nraub qaum tig los ntawm ob txhais ceg.
- Lub ce pib nyob rau hauv ib tug tob, ntev, C-curve thiab koj cia tias curve raws li koj curl lub plab mog nyob rau hauv thiab mus rau ob txhais ceg rov qab mus. Qhov no yog ib qho mob plab. Txhob cia li khawm ntawm koj tus ncej.
- Nqus pa rov qab. Exhale tuaj.
Luv Box - Caij Tom Qab
- Lub luv thawv hla lub xub pwg blocks.
- Flexed taw mus hauv qab pluaj.
- 5 reps.
Lub tswv yim rau Cov Thawv Loj - Caij Tom Qab
- Zaum rau ntawm cov pob txha zaum thiab xav txog ntawm sab pem hauv ntej thiab qis sab nraub qaum tig los ntawm ob txhais ceg.
- Nco ntsoov khaws torso hauv ib thooj, nyob rau hauv kab nrog lub plab pelvis. Nqa tawm thiab rov qab los ntawm lub plab. Tsis txhob rov qab. Txhob txhais caj npab ua sab nraud.
- Nqus pa rov qab. Exhale tuaj.
Luv Box Series - Puv Rov nrog Pole
- Lub luv thawv hla lub xub pwg blocks.
- Taw mus hauv qab lub pluaj.
- 5 Reps.
Cov Tswv Yim rau Cov Thawv Luv Luv - Puv Rov Qab Nrog Pole
- Zaum rau ntawm cov pob txha zaum thiab xav txog ntawm sab pem hauv ntej thiab qis sab nraub qaum tig los ntawm ob txhais ceg.
- Nco ntsoov khaws torso hauv ib thooj - nqa thiab rov qab los ntawm lub plab. Muab koj txhais caj npab tso rau sab nraub qaum thiab hauv koj lub zeem muag.
- Nqus pa rov qab. Exhale tuaj.
Yog hais tias koj ua ib qho kev ua hauj lwm nruab nrab, koj tuaj yeem ntxiv tsob ntoo tuaj ntawm no, ces tsiv mus rau ntxhw.
Elephant ntawm tus Pilates Reformer
- 2 Springs.
- Ntaus taub hau.
- Footbar nce.
- 8 Reps.
Cov lus qhia rau Elephant ntawm tus Pilates Reformer
- Nco ntsoov sib txuas los ntawm koj lub luj taws.
- Lub rooj thauj nws txav mus rau hauv thiab tawm vim yog nqa ntawm koj lub cev, tsis yog khawm ntawm lub duav.
- Siv koj cov pa tawm los coj tus carriage hauv briskly.
- Xav tias lub springs thiab cov nqus zaub mov pub rau hauv koj qhov chaw.
Lub nplhaib Stretch Series: Round Round
- 2 Springs.
- Footbar nce.
- Ntaus taub hau.
- 8 Reps.
Cov lus qhia rau lub hauv paus ntawm txoj hlua nrog nraub qaum
Thaum koj tsim koj zoo nkauj puag ncig thiab scooped plab, cia nws. Lub hauv caug stretches yog qhov qhib thiab kaw ntawm lub ntsag. Tsis muaj dab tsi ntxiv. Nco ntsoov koj lub plab ua haujlwm.
Lub Ntaus Ncauj Teeb Series: Ntses Rov Qab
- 2 Springs.
- Footbar nce.
- Ntaus taub hau.
- 8 Reps.
Cov Tswv Yim rau Kev Tiv Thaiv Ntaus Nrig Qaum Ntaus
Thaum koj txhim tsa koj txoj kev zoo nkauj ncua thiab tshem tawm ntawm qhov chaw, nco ntsoov txoj haujlwm. Lub hauv caug stretches yog qhib thiab kaw ntawm lub ntsag. Tsis muaj dab tsi ntxiv. Nco ntsoov koj lub plab ua haujlwm.
Khiav ntawm tus Pilates Reformer
- 4 Springs.
- Ntaus taub hau.
- Footbar nce.
- 20 Poob.
Cov lus qhia rau Khiav ntawm Pilates Reformer
Nco ntsoov xyuam xim rau ntawm txoj kev tawm ntawm taw. Qhov tseem ceeb yog nyob ntawm lub luj taw thiab lub zog ntawm sab ceg.
Qab Nrawm ntawm Pilates Reformer
- 4 Springs.
- Footbar nce.
- Ntaus taub hau.
- 5-8 Reps.
Cov Lus Qhia rau Cov Ncig Qab ntawm Pilates Reformer
- Nco ntsoov tias qhov kev xaiv tsa tawm los ntawm tob hauv koj lub mis, tsis yog koj lub hauv caug.
- Lub plab hlaub pelvis tsuas yog lub nrig qhov siab saum lub rooj sib tsoo.
- Tsis tig qaum. Qhov no tsis yog ib qho hnoos ntawm lub plab mog.
- Coj kom zoo dua cov xovxwm ntawm nraub qaum ris ntawm koj ob sab caj npab rau hauv daim lev.
Kev txaus siab ua tsaug mus rau lub Pilates Center of Boulder. Cov duab ntawm no raug coj mus rau Lub Pilates Center of Boulder thiab ua haujlwm rau Centerline tus kws kho dua tshiab. Centerline Pilates khoom siv raws li Yauxej Pilates 'tsim thiab muaj los ntawm lub cev Balear Lub cev Pilates. Peb tus qauv tshwj xeeb yog Pilates qhia Paula Kirkland thiab tua raug ntaus los ntawm Deborah Kolwey.