Început de spider, Vin 5 aug 2005 · 121 răspunsuri · 40.586 vizualizări
Anca/Maria a scris:hmmminteresant
exercitiile astea au ceva iz de pilates, insa....
exercitiile pilates se fac muuulllttt mai lent, si trebuie sa fii f concentrata la respiratie si la contractia muschilor. Cum am mai spus, o sa caut poze sau filmulete si o sa revin cu cateva exercitii. :cry:
Pai eu oricum le faceam muuuult mai lent, ca nu pot in ritmul ala ca-mi dau duhul. 
Sa ne inveti cum se respira. IN timpul exercitiilor bineinteles
Yes, yes vine weekendul si ne spune Anca ce si cum sa facem! :P
Enki a scris:Yes, yes vine weekendul si ne spune Anca ce si cum sa facem!
mie nu mi'a mers tot weekendul roportalul 
de data asta voi lua materialele cu mine si voi posta curand :P
Stai linistita, ca toti ne-am invartit la poarta roportalului tot weekendul. Eroare de server. :P
Imi cer scuze ca revin asa tarziu cu unele exercitii pe care le'am promis, dar chiar am probleme cu timpul 
Acum, nu cred ca trebuie sa va spun ca inainte de a incepe e nevoie de o sedinta de stretching pt a va incalzi muschii.
Trebuie de asemenea sa imi cer scuze ca voi explica exercitiile in engleza, insa, trebuie sa recunosc, nu stiu sa le explic in romana. Sper ca nu va fi o problema pentru voi.
Deci, dupa o scurta sedinta de streching (8 - 10 minute) incepeti cu asta:
Buttocks squeeze (are efect asupra fundului si abdomenului)
1: lie on your stomach, rest your forehead on your hands and relax your shoulders. Keep your legs straight and parallel. Inhale.
2: as you exhale, pull your navel into your spine while squeezing your sit bones togheter. Your back will naturally relax and elongate.
3: As you inhale, relax everything back to a neutral position again.
4: repeat 10 times.
Attention:- make sure that you are not holding tension in your shoulders
- keep your back relaxed at all times
- keep your legs parallel as you squeeze your buttocks
(pt acest exercitiu nu am gasit poze)
Hip strech (sold+abdomen)
1: lie on your back, with your feet planted firmly on the floor and your knees bent.
2: Cross your left ankle over your right knee
3: Hold on to the underside of your right thigh with both hands.
4: pull your right thigh into your chest
5: take three deep breaths
change to the other side
Attention:-keep your navel pulled into your spine and breathe through the sides and back of your ribs
- keep your pelvis flat as you pull your knee towards your chest
- keep your shoulder blades pulling down your back.
Intermediate abdominals
1: lie on your back, with your knees bent. Make sute that your fett and knees are a hip - width apart and parallel to each other
2: interlace your fingers behind your head, with your elbows out, to the sides, think of your arms as a hammock that lifts your head off the mat. Inhale
3: as you exhale, pull your navel into your spine and slowly lift your head, using your arms. Stay in this position and look at your belly button as you inhale.
4: Exhale, pulling your navel deeper towards your spine and trying to come up 2.5 cm higher.
5: Inhale and relax back down again.
repeat 10 times.
Attention:
-relax your head back in your hands
- pull your shoulder blades down your back
- keep your feet and knees a hip - width apart
- keep your navel pulled into your spine and breathe through the sides and back of your ribs
- do not tense your neck
- do not tuck in your pelvis as you curl forwards
Pentru avansati: ridicati picioarele de pe sol
Editat Joi 20 sep 2007 16:40
Fluturel a scris:o sa ma apuc eu ...am facut primul pas, am dvd-urile
bravo, primul pas l-ai facut, si mai departe??? Cum sint exercitiile, usoare, grele? Efecte ... ceva... spune-ne si noua
am scolioza, si stau foarte mult la birou chiar peste 8h, de multe ori parca imi amorteste spatele.
vreau sa ma apuc de Pilates... dar nu stiu cat imi face de bine.
stiu ca aerobic nu am voie sa fac, pt ca se fac miscari bruste
are cineva experienta?
lavvinya a scris:am scolioza, si stau foarte mult la birou chiar peste 8h, de multe ori parca imi amorteste spatele.vreau sa ma apuc de Pilates... dar nu stiu cat imi face de bine.
stiu ca aerobic nu am voie sa fac, pt ca se fac miscari bruste
are cineva experienta?
innot, spalier, gimnastica medicala multa, consolidarea musculaturii , sunt cea mai sigura solutie.
OK....DAR IEEA ERA CA PRIMESC ABONAMENT GRATUIT LA O SALA UNDE SE FACE AEROBIC SI PILATES+ CA E APROAPE DE ZONA UNDE LOCUIESC
de pilates nu stiu, cu regret, dar stiu ca sansa salvarii este consolidarea musculaturii coloanei, pentru mentinerea tonicitatii
