Pab los ntawm Alisa Wyatt
Qhov hu ua Rowings yog cov theem nrab Pilates txawj kho kev qoj ib ce . Muaj rau cov kev sib tw hauv kev ua si hauv cov Pilates classings sib lawv liag. Hauv qab no yog cov lus qhia rau thawj ob qho kev ua hauv kev sib tw ua si. Rowings 1 thiab 2 yog tau ua nrog ob sab ceg ntawm lub xub pwg ob sab. Ntawm cov hoob kawm, cov kab ntawv feem ntau yog ua tiav raws li lub ntsiab lus ntawm kev tsav puv Pilates kho dua tshiab .
Peb muaj cai ua kom muaj cov duab thiab ua cov lus qhia rau cov lus qhia los ntawm Pilates tus qhia Alisa Wyatt. Alisa yog ib tug paub zoo Pilates qhia thiab tus founder ntawm Pilatesology.com. Los ntawm Alisa: Cov kab kev sib tw yog txhua yam hais txog kev txuas mus rau koj qhov chaw thiab ua kom lub zog los ntawm lub hauv paus ntawm koj lub ntsws mus txog koj sab nraub thiab tawm ntawm koj txhais tes. Lub caj npab tsuas yog muaj zog raws li koj txoj kev txuas mus rau koj lub chaw thiaj li haj yam koj tuaj yeem ua kom ntev thiab puag ncig koj qaum nrog lub zog, qhov zoo dua koj yuav tsiv mus. Tag nrho cov kev siv siv 1 lub caij nplooj ntoos hlav.
Qhov sib lawv liag no tau qhia nyob rau hauv ib txoj kev uas tso cai rau koj pom cov nquag khiav tawm.
Pilates Reformer Rowing 1 - Rau hauv Sternum - Kauj Ruam 1
Zaum upright. Tuav lub khawm li koj xav tau ib khub oars, thumbs ua ke, lauj tshib tawm ntawm lub pwg qhov siab.
Rowing 1 - Kauj Ruam 2
Siv koj lub plab, lub rooj zaum, thiab qis rov qab curl rov qab zoo li koj tab tom tsav nkoj, xuas tes taw rau hauv qe tawv nqaij. Koj sab nraub qaum yuav zoo nkaus li daim ntawv C. Nco ntsoov tias nws yog koj lub cev uas txav mus rau lub rooj sibntsib, koj txhais caj npab hloov me ntsis xwb.
Rowing 1 - Kauj Ruam 3
Tuav lub cev tseem qhib thiab qhib caj npab tawm rau me ntsis dav dua lub tsheb npav.
Rowing 1 - Kauj Ruam 4
Siv lub zog ntawm koj lub plab thiab lub rooj, cia lub cev tseem thiab nias caj npab rov qab. Lub npav yuav tsiv mus deb li cov caj npab yuav rov qab mus.
Nco ntsoov tias qhov txav ntawm no yuav tsum muaj kev sib txuas sib txuas rau koj qhov chaw thiab yuav siv sij hawm ntau qhov kev xyaum ua kom tiav.
Rowing 1 - Kauj Ruam 5
Thaum lub caj npab thiab txoj kev thauj tau txav mus kom deb li deb tau, pib quav, tig mus rau ntawm lub hauv caug, tsis tu ncua lub plab mus ntawm cov caj dab raws li cov tes taw rov qab thiab tuaj ua ke tom qab lub rooj.
Rowing 1 - Kauj Ruam 6
Rov rub lub plab mus rau hauv C-hlais tsa tes rau saum qab nthab, qhib lub hauv siab thiab lub xub pwg nyom. Kaw tes kom pab nqa lub tshuab nqa (lossis tus kws qhia txog tej zaum kuj pab tau).
Rowing 1 - Kauj Ruam 7
Nrog kev tswj, qhib caj npab thiab voj voos kom siab li dav thiab dav raws li lub xub pwg muab tso cia, tsis txhob poob ntawm daus ntawm abs .
Rowing 1 - Kauj Ruam 8
Xaus mus rau ntawm taw.
Rov qab pib txoj haujlwm.
Rov qoj ib ce dua ob zaug ntxiv.
Taug kev mus rau Rowing 2.
Pilates Reformer Rowing 2 - 90 Cov Qib Kawm - Kauj Ruam 1
Zaum upright, lauj kaub rau ntawm 90 degree, palms ntsib koj.
Rowing 2- Kauj Ruam 2
Ua kom txha taub hau siab thiab ncaj, khawm rov qab rau hauv ib qho ntawm lub duav. Qhov ntau yog nyob ntawm koj lub peev xwm los tswj cov kev txav thaum uas tuav cov nqaj qaum ntev.
Rowing 2- Kauj Ruam 3
Thaum koj pib hinge rau pem suab ntxiv, tig lub xib teg mus fim thiab ncav caj npab ib zaug thiab nce mus rau qhov kawg ntawm tus kws kho dua tshiab. Qhov ncav tes ntawm cov caj npab yog hauv qab qis.
Rowing 2- Kauj Ruam 4
Khoov rau pem hauv ntej kom cov caj npab txuas mus rau pem hauv ntej thiab ces cia ib sab ntawm lub rooj zaum.
Rowing 2- Kauj Ruam 5
Ua kom lub plab mus deb ntawm tus ncej ntawm caj npab thaum lub caj npab rov qab mus rau ntawm koj lub rooj.
Rowing 2- Kauj Ruam 6
Mus daig rau hauv C-hlais tsa tes rau saum qab nthab, qhib lub hauv siab thiab xub pwg. Kaw tes kom pab nqa lub tshuab nqa (lossis tus kws qhia txog tej zaum kuj pab tau).
Rowing 2- Kauj Ruam 7
Nrog tswj, qhib caj npab thiab voj voog lawv li siab thiab dav raws li lub xub pwg tso cai.
Rowing 2- Kauj Ruam 8
Xaus mus rau ntawm taw.
Rov qab pib txoj haujlwm.
Rov qoj ib ce dua ob zaug ntxiv.
Taug kev mus rau Pilates Reformer Rowings 3 thiab 4
lossis Rowings 5 - 6 (shaving thiab puag)
Sau ntawv thiab cov Links
Ntau tus ua tsaug rau peb tus kws qhia tshwj xeeb Alisa Wyatt. Alisa yog ib tug founder ntawm Pilatesology.com, muab npe kawm ntawv Pilates online. Nws kuj yog ib tus neeg txawj ntse paub Pilates tus kws qhia ntawv uas luam tawm plaub Pilates DVDs: Beginner, Intermediate, thiab Advanced Pilates Workout thiab Pilates for Men
saib xyuas:
Advanced Pilates DVD
Ntsuam Xyuas: Intermediate Pilates DVD
Alisa Wyatt tseem muaj npe nyob rau hauv cov lus qhia rau Pilates mat qoj lub caj dab rub thiab nws sau ntawv ntawm Masters rau Pilates caj dab rub tau ib qho tseem ceeb nyob ntawm no.