6 talo si aad calooshaada ugu hayso qaab xagaa ah

Qanacsan

• Layli 1
• Layli 2
• Layli 3
• Layli 4
• Layli 5
• Layli 6

6-daan tilmaam jimicsi si aad calooshaada uga dhigto qaab xagaaga waxay caawineysaa muruqyada muruqyada caloosha natiijooyinkoodana waxaa lagu arki karaa wax ka yar 1 bilood.

Laakiin marka lagu daro sameynta jimicsiyadan ugu yaraan 3 jeer usbuucii waxaa muhiim ah in la raaco cunto caafimaad leh, oo aan la cunin cunnooyinka ay ku badan yihiin dufanka iyo sonkorta. Khabiir nafaqada ayaa kugula talin doona cunto shaqsiyeed, ixtiraamaya dhadhanka cuntadaada iyo fursadahaaga dhaqaale.

Layli 1

U jiifso sagxadda dhabarka oo kor u qaad lugahaaga iyadoo jilbahaagu toosan yihiin. Kala bixi gacmahaaga oo kor u qaad jirkaaga, sida sawirka ka muuqata 1. Samee 3 nooc oo ah 20 ku celcelin.

Layli 2

Ku taageer dhabarkaaga kubbadda Pilates, gacmahaaga saar qoortaada gadaal oo samee jimicsiga caloosha, sida ku cad sawirka 2. Samee 3 nooc oo ah 20 ku celcelin.

Layli 3

U jiifso sagxadda dhabarkaaga, oo lugahaaga soo laabo kubbad Pilates ah. Gacmahaaga horay u kala bixi oo samee jimicsiga caloosha sida ku cad sawirka 3. Samee 3 nooc oo ah 20 ku celcelin.

Layli 4

U jiifso sagxadda dhabarkaaga, iyadoo gacmahaaga ay kala fidsan yihiin dhinacyada. Cagahaaga saar kubbadda Pilates oo kor u qaad jidhkaaga, sida ka muuqata sawirka 4. Samee 3 nooc oo 20 soo noqnoqod ah.

Layli 5

Joog weli booska ka muuqda sawirka 5 illaa 1 daqiiqo, adigoon dhabarka u leexin.

Layli 6

Isu taag booska lagu muujiyey sawirka 6 illaa 1 daqiiqo, adigoon dhabarkaaga foorarin isla markaana ilaalin murqaha murqaha caloosha, gacmaha iyo lugaha.

Tusaalooyin kale oo ku jira: 3 jimicsi fudud oo guriga lagu sameeyo oo caloosha lumiyo.

Haddii aad dareento xanuun ama raaxo la'aan markaad fulineyso mid ka mid ah jimicsiyadan, ha sameynin. Tababaraha jirka ama jimicsiga jirka ee ku takhasusay Pilates wuxuu awoodi doonaa inuu muujiyo layliyo taxane ah oo ku habboon baahiyahaaga iyo hadba sida aad u suurtagasho.