Ɔndrɛd

• Parti ya muntu: Bigeri.
• Empandika: Nuwolikoliya lomobwoya

Okuwandikira ku Ɔndrɛd

Di Ɔndrɛd na wan klashik Pilates ɛgzampul we dɛn mek fɔ mek di kɔr strɔng ɛn fɔ mek i stebul, we de mek i fayn fɔ wan wan pipul dɛn we gɛt ɔl di fitnɛs lɛvɛl dɛn, frɔm di wan dɛn we de bigin fɔ ple to di wan dɛn we dɔn go bifo. i de tכk bכt di bכdi mכsul dεm fכs, bכt i de εngage di an, leg, εn lכng dεm, we de gi wan kכmprεhεnsiv wokaut. Pipul dɛn go want fɔ du di Ɔndrɛd bikɔs i nɔ jɔs de mek di mɔsul dɛn tɔyn ɛn ebul fɔ bia, bɔt i de ɛp bak fɔ kɔntrol di briz ɛn fɔ no bɔt di bɔdi, we de mek ɔlman gɛt wɛlbɔdi ɛn fitnɛs.

Okukubidde ku: Nkugiyigisa Ɔndrɛd

• Lift yu leg dɛn so dat yu shɔl dɛn go pepɛndikul to di flɔ ɛn yu ni dɛn go bɛn na 90 digri angle.
• Lift yu ed, nɛk, ɛn sholda dɛn na grɔn ɛn es yu an dɛn lɔng nia yu sayd dɛn, ɛn flay sɔm inch ɔp yu hip dɛn.
• Inhal dip dip wan ɛn, as yu de blo, bigin fɔ pɔmp yu an dɛn ɔp ɛn dɔŋ di we aw yu de kɔntrol am we yu de kip yu abs ɛnjɔy ɛn yu lɔwa bak de prɛs insay di flɔ.
• Kɔntinyu fɔ pɔmp di an we yu de inhal fɔ fayv kɔnt ɛn pul di briz fɔ fayv kɔnt, we yu aim fɔ kɔmplit 100 kɔnt dɛn ɔl togɛda.

Amakulu mu kubiteekamu Ɔndrɛd

• Abdominal Engagement: Di Hundred na bכku bכku εksεsayz, so i impɔtant fכ engage yu kor fayn fayn wan. Nɔ mek di mistek we yu kin mek fɔ push yu bɛlɛ kɔmɔt; bifo dat, imajin se yu de pul yu bɛlɛ to yu spayna. Dis kin ɛp fɔ protɛkt yu bak ɛn gɛt di bɛst pan di ɛksesaiz.
• Brith: Di we aw yu de blo impɔtant na di Ɔndrɛd. Inhal fɔ fayv kɔnt ɛn blo fɔ fayv kɔnt, we go gri wit di muvmɛnt dɛn we yu de muv. Nɔ ol yu briz, bikɔs dis kin mek yu blɔd prɛshɔn go ɔp.
• Leg Pozishɔn: Yu leg dɛn fɔ rayz to pozishɔn we go mek yu kɔntinyu fɔ gɛt nyutral spayna. If we yu es yu leg dɛn tu ay ɔ tu dɔŋ de mek yu bak arch, ajɔst am fɔ du dat

Ɔndrɛd Ebitala by'omuyigiriza

Mwebale kuteekamu Ɔndrɛd?

Yɛs, di wan dɛn we de bigin fɔ du di Ɔndrɛd ɛgzampul, bɔt dɛn kin nid fɔ chenj am smɔl. Di Ɔndrɛd na wan klas Pilates ɛgzampul we de tɔch di bɛlɛ mɔsul dɛm ɛn ɛp fɔ mek di kɔr trɛnk ɛn stebiliti bɛtɛ. Bɔt i kin rili tranga fɔ di wan dɛn we de bigin fɔ du di wok. Na dis na wan modifyed vɛshɔn fɔ di wan dɛn we de bigin: 1. Start bay we yu ledɔm na yu bak wit yu ni dɛn bɛn ɛn yu fut dɛn flat na grɔn. 2. Put yu briz ɛn briŋ yu ni dɛn to yu chɛst, dɔn es yu ed ɛn sholda dɛn kɔmɔt na di flɔ. 3. Ekstend yu an dεm along yu sayd dεm εn stat fכ pכmp dεm כp εn dכn, inhal fכ fayv pכmp dεm εn pul fכ blo fכ fayv pכmp dεm. 4. Kip yu abs pul insay to yu spayna ɛn yu bak flat na di flɔ. 5. Start wit 10 pɔmp (1 sɛt) ɛn inkrisayz smɔl smɔl as yu de strɔng. Mɛmba se i impɔtant fɔ mek yu kɔntinyu fɔ gɛt di rayt fɔm ɛn kɔntrol ɔl di tɛm we yu de du di ɛgzampul. If yu fil ɛni prɔblɛm ɔ pen, stɔp fɔ du ɛksɛsayz ɛn tɔk to pɔsin we sabi bɔt fitnɛs

Ki kitiibwa eby'okukozesa omuntu Ɔndrɛd?

• di "Standing Hundred" na vεryushכn usay yu de du di muvmεnt dεm fכ di כndrεd we yu de tinap, εngage yu leg εn kכr mכsul dεm difrεn we.
• di "Ball Hundred" involv fכ yuz εksεsayz bכl, we yu de sכk bitwin yu leg dεm we yu de du di כndrεd fכ εngage yu insay thigh mכsul dεm.
• Di "Resistance Band Hundred" de yuz wan resistance band we yu de pul apat we yu de pamp yu an, ad wan ɔpa bɔdi trɛnk trenin ɛlimɛnt to di ɛgzampul.
• di "Haf Hכndεd" na less intensiv vεryushכn usay yu de du כnli fifti puls insted כf wan כndrεd, i fayn fכ di wan dεm we de bigin כ di wan dεm we gεt fכshal limitεshכn.

Eby'okukozesa omulungi okugabana n'eby'omanyi Ɔndrɛd?

• di Dabl Lεg Strεtch εksεsayz de wok in sinaj wit di כndrεd as i de mek di kכr strכng mכr εn i de εnhans di stamina, we nid fכ du di כndrεd in rεpεtitiv puls dεm fayn fayn wan.
• di Siza εksεsayz de kompliment di כndrεd bay we i de fכkus pan di lכw bכdi mכsul dεm εn di hip flekshכn dεm, we de gi bεlε bεlε wokכt we dεn kכmbayn wit di כndrεd in εmphasis pan di כp bכdi.