全身普拉提训练

2020-11-19 07:33

Strengthen Your Abs and Butt With This 15-Minute, Total-Body, Equipment-Free Pilates Workout jEU世界播

用这种15分钟的无器械全身普拉提锻炼来强化你的腹肌和臀部。jEU世界播


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When's the last time you were mindful about how you moved your body during a workout? Instead of just going through the motions, being intentional about every movement can help prevent injury and allows you to reap the maximum benefits no matter the training modality. Plus, you'll also improve your mind-body connection. jEU世界播

你上一次注意到自己在锻炼时如何移动身体是什么时候?不只是走过场,有意识地做每一个动作都可以帮助防止受伤,并让你在任何训练方式下都能获得最大的好处。此外,你还可以改善你的身心联系。jEU世界播


If you're in need of more mindful movement, try this total-body, equipment-free Pilates workout from Jacqui Kingswell, Studio Pilates certified, founder of The Pilates Class. This workout can be done anytime, and when done in the morning, it will help you "set yourself up with some mindful movement that will connect you with your body and your breath," Kingswell told POPSUGAR. jEU世界播

如果你需要更专注的动作,试试Jacqui Kingswell的这种全身、无器械的普拉提锻炼,他是普拉提工作室认证的普拉提课程的创始人。金斯韦尔在接受POPSUGAR采访时表示,这种锻炼可以在任何时候进行,在早上进行时,它将帮助你“让自己做一些专注的运动,将你的身体和呼吸联系起来。”jEU世界播


If you're ready to feel more grounded while simultaneously working your muscles, grab your water, because it's time to move. And if you like this workout, check out more classes by Kingswell with a free seven-day trial on The Pilates Class's website. jEU世界播

如果你准备好在锻炼肌肉的同时感觉更踏实,抓紧你的水,因为是时候行动了。如果你喜欢这种锻炼,可以在普拉提课程的网站上免费试用7天,看看Kingswell的更多课程。jEU世界播


Equipment needed: a yoga mat or a soft surface jEU世界播

所需装备:瑜伽垫或柔软的表面。jEU世界播


Directions: The workout is designed to ease you into the movement, so you don't need to do an additional warmup. If you'd like, feel free to stretch and move in whatever way makes you feel your best. Complete each exercise for 50 seconds, then hold Child's Pose for 10 seconds in between each exercise. To cool down, Kingswell recommends stretching for five to 20 minutes (The Pilates Class offers stretch classes on its website). jEU世界播

指导:锻炼的目的是让你轻松进入这项运动,所以你不需要做额外的热身。如果你愿意,可以随意伸展身体,以任何让你感觉最好的方式移动。完成每个练习50秒,然后在每个练习之间保持儿童姿势10秒。为了降温,金斯韦尔建议做5到20分钟的伸展运动(普拉提课程在其网站上提供伸展课程)。jEU世界播

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