1 - Nga Pire Pilates - Te Whakataki me te Whakaritea
Ko te huri i te katoa ko te mana whakahaere. Ka tino pai te tuku o to tua me te hamstrings, me te kaha rawa o nga uaua ki te mahi.
Ko tetahi o nga ki o tenei mahi ko te mahara kei te hurihia , kaore i te haere. Kua kite katoa matou i tetahi tangata, he wahine tino rereke, he haere ki roto i te papahanga, a ka heke iho ki raro i te papapa e aki ana i ona waewae ki runga i tona matenga i roto i te nui o te whakawhitinga. E pai ana, he pai ki a koe ka taea e koe te mahi, engari ehara i te mea tino pai ki te whakawhanake i te kaha kaha (he mea tino pai ki te mamae i to tua me to kaki).
He mahana ki mua i to mahi i tenei mahi. Ka hiahia pea koe ki te arotake i aku tohutohu hou mo te roopu . Mena kei a koe he take rei, he kaki rānei, kia tupato me te hurihia - kaore pea e tika mo koe.
He aha e hiahia ana koe mo te Roll Over
He mahi takaro tenei, ka hiahiatia e koe he moenga mahi me te waahi ki te mahi i roto i.
Ka timata i te Position mo nga Pirates Ka huri i te Mahi
- Takoto i runga i to tua me o ringa i ou taha, i raro. He roa te kaki ki te nui o te mokowhiti i waenganui i ou pokohiwi me ou taringa, a ka whakatuwherahia to pouaka.
- Ki te taha o ou waewae, whakawhānuihia kia tika ki te tuanui i te koki 90-tohu.
- Exhale: Whakahekehia o waewae.