Prima di iniziare un allenamento, la cosa migliore è draiarsi a terra sulla schiena e fare un po’ di esercizi per scaldare la muscolatura e rendere più elastiche le articolazioni. Iniziate quindi portando le gambe piegate al busto. Appoggiate le mani sulle ginocchia e create dei semicerchi orari e antiorari con le gambe.
In questo modo faciliterete la mobilitazione delle anche e del tratto addominale. Per il secondo esercizio dotatevi di un elastico da fitness o di una banda elastica. Ora posizionatelo sull’arco-plantare. Mantenete una gamba distesa a terra e l’altra, invece, la allungate verso il soffitto. Inspirate ed espirate piegate. Ripetete per otto volte e poi cambiate parte.
Ora fate la stessa cosa mantenendo la gamba non piegata ma allungata verso l’alto e la portate fino a terra. Cambiate poi lato. Va ripetuto l’esercizio per cinque volte. Ora ritornate nella posizione iniziale, sdraiati e mantenete una gamba distesa, l’altra, con l’elastico ancorato, la piegate.
Ora distendete la gamba lateralmente con il piede a martello. Per capirci, il vostro piede deve puntare la spalla. Attenzione, non dovete né toccarla né avvicinarvi, ma solo spingervi in quella direzione. Lo stesso esercizio lo ripetete con la gamba stesa direttamente a terra. Entrambi i movimenti vanno ripetuti otto volte per lato. Come avete notato si tratta di un’unica sequenza.
L’esercizio più duro è rifare in modo continuativo tutti gli esercizi. Vi ruberà circa 15 minuti. Una volta terminato sdraiatevi completamente a terra e sentite i vostri appoggi e soprattutto i vostri allunghi. Come va? Bene. Siete pronti per iniziare la vostra lezione di pilates, che potrebbe prevedere esercizi per potenziare le gambe, gli addominali o la parte superiore del busto. Vedete voi.
Noi, sul nostro sito di Dietaland, vi abbiamo caricato un po’ di tutto e non dovete fare altro che scegliere. Non dimenticatevi di imitare l’esercizio, proprio come quello nella fotografia o nel video. Meglio un po’ di fatica in meno, ma correttezza nel movimento.
stretching e pilates sono la stessa cosa? Io desidero fare uno delle due attività xchè desidero mantenermi informa. Ho muscoli delle gambe (polpacci molto sviluppati) quindi desidero assottigliarli. E’ possibile con una di queste attività (visto che allungano i muscoli)?
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Hongzhi 황제는 Fang Jifan을 바라보고 Fang Jifan은 Hongzhi 황제를 바라 보았습니다.
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Hongzhi 황제가 무관심한 것을보고 Fang Jifan은 한숨을 쉬고 계속했습니다.
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수많은 그림을 읽은 후 Zhang Heling의 눈이 밝아졌습니다.
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