Krúženie jednou nohou
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Verzia zo dňa a času 12:24, 10. jún 2007
Pilatesove cvičenia sú populárny prostriedok na uvoľnenie a relaxáciu, prípadne i na redukciu obezity.
| Pokyny inštruktora - preklad: Pripravte sa na krúženie jednou nohou. Dajte pravé koleno na hrudník, natiahnite vaše nohy hore. Budete externe mierne rotovať toto koleno na dosiahnutie vnútorných stehenných svalov. Ruky uvoľnené a natiahnuté. Prechádzajte strednou líniou, okolo, hore a stop. Ak je to pre vás problém, skúste dať druhú nohu hore, čo ukotví vaše boky dole, to od vás chcem aby ste robili počas celého pohybu. Okolo, hore, stop na vrchu, prechod, okolo, hore. A teraz idete zmeniť smer: hore, a okolo, dole a hore, okolo, dole a hore. A toto je pokročilejšia verzia: okolo, hore a stop navrchu. Okolo hore, stop. Dajte vaše koleno dovnútra, jemne presuňte nohy, roztiahnite nohy hore. Externe týmto kolenom rotujte. Okolo, hore, stop navrchu. Okolo, hore, stop. Celý ten stred ide dole proti podložke. Okolo, hore, stop. Okolo, hore, stop. A opačne. Prechod, okolo, hore. Prechod, okolo, hore. Prechod, okolo, hore. A ešte raz. Výborne. |
<flashow>http://www.expertvillage.com/player.swf?flv=pilates-video-1-leg-circle%7Cwidth=320%7Cheight=290 </flashow> Na spustenie videa kliknite na obrázok. | Pokyny inštruktora - anglicky: Get ready for the 1-Leg Circle. Bring right knee into chest, extend your legs up. You are going to externally rotate that knee a little bit to access the inner thigh muscles. Arms nice and long. Cross over the mid-line, around, up and stop. If this a problem for you, I want you to bring this other leg up and that's going to anchor your hips down, which is what I want you to do through this whole movement. Around, up, stop at the top, cross over, around, up. And now you are going to reverse direction: up, and around, down and up, around, down and up. And this is the more advanced version: around, up and stop at the top. Around up, stop. Bring your knee in, gracefully switch legs, extend the leg up. Externally rotate that knee. Around, up, stop at the top. Around, up, stop. The whole that navel is going down towards the mat. Around, up, stop. Around, up, stop. And reverse. Cross over, around, up. Cross over, around, up. Cross over, around, up. And one more time. Excellent. |
Zdroj
http://beauty.expertvillage.com/videos/pilates-video-1-leg-circle.htm
