Ntchito Yoyamba ya Pilato Zotsatira za Kutentha Kwambiri ndi Kutsika Kwambiri
Tengani ntchito yanu kuchokera pamakina kuti muwoneke ndi machitidwe asanu a Pilates omwe akuyimira. Iwo amathandiza miyendo yanu, kuphatikizapo ntchafu zamkati , ndikugwiritsanso ntchito minofu yanu yamagetsi . Zili bwino kuti mukhale oyenerera. Koposa zonse, kuimirira mautambo a Pilates kumapanga chisinthiko changwiro chotenga Pilates anu kuchokera kumataya kumoyo wa tsiku ndi tsiku.
1 - Kuima Pilates Footwork Parallel
- Imani ndi mapazi anu ndi miyendo yofanana . Mizere ndi yolunjika. Zokopa sizikutsekedwa. Gwiritsani ntchito minofu yanu ya m'mimba ndikuchepetseni msana wanu. Lolani pamwamba pamutu panu lifikire mlengalenga ndipo mafupa anu akhala akulozera dziko lapansi. Pezani mapewa anu.
- Bwerani mawondo anu ngati kuti mafupa anu aziyenda bwino.
- Sungani mlingo wanu wa pelvis ndikukweza zidendene zanu pang'ono.
- Sungani zidendene zanu ndikunyamula ndikukakamira m'mapazi anu kuti muwongole miyendo yanu
- Gwetsani zidendene zanu pansi popanda kumira thupi lanu.
- Bwerezani katatu. Kenaka pewani zitsulozo, khalani pansi ndikugwada mawondo anu, sungani zidendene pansi, yongolani miyendo.
Muyenera kumverera ntchitoyi mu ana anu a ng'ombe, miyendo ya mkati, ntchentche ndi zam'mimba. Ndibwino kuti muyang'ane ndi khoma kapena kumbuyo kwa mpando ndikugwiritsira ntchito zolimbitsa thupi monga momwe zasonyezedwera.
2 - Mphepete Yamkati Yowonongeka
- Imani ndi miyendo yanu pamodzi ndikusinthasintha panja pa mchiuno kuti chala chanu chikhale ndi madigiri 30 mpaka 45.
- Manja anu akhoza kukhala m'chiuno mwanu, kapena manja anu akhoza kutambasulidwa patsogolo panu (zitsanzo zathu zikugwiritsa ntchito zovuta kuchokera ku gulu la zojambulajambula zomwe mungathe kuzichita)
- Pitirizani kutembenuka ndikuyendetsa miyendo yanu pang'onopang'ono.
- Pitirizani kusintha miyendo yanu kunja koma osasuntha mapazi anu. Lolani kuzunjika kwakunja kupitilize pamene mukugwada ndikuwasunga mogwirizana ndi mapazi anu. Musalole mawondo akudutsa pamapazi.
- Pewani pamene mukubwerera ku miyendo yolunjika.
- Bweretsani nthawi zisanu ndi zisanu ndi zisanu ndi zitatu
Ntchitoyi imagwira ntchafu yonse ndi m'chiuno (phunzirani za minofu yapamwamba yachisanu ndi chimodzi), ndipo imadziwika chifukwa chokhala ndi zozizira zamkati , choncho ikani malingaliro anu pamenepo.
3 - Khoma Pansi
Izi ndizokonda kwambiri Pilates chifukwa cha kutentha. Ndi njira yabwino yosinthira ku Pilates Workout kuyambira tsiku lotanganidwa. Kupaka ndi kutsegula msana ndi chizindikiro cha Pilates kusuntha.
- Imani mozungulira khoma ndi mapazi anu pafupi masentimita khumi kutali.
- Lolani mapewa anu a mapewa akugwedezani msana wanu pamene inu mumabweretsa mikono yanu mmwamba mkati mwa masomphenya anu ozungulira.
- Lonjezerani msana wanu, kwezani apo, ndipo mutsogolere pamwamba pamutu mwanu ngati kupiringa kwanu.
- Sungani miyendo yanu molunjika, mawondo akufewa, pamene mukuyendetsa msana wanu mu mpukutu, vertebra ndi vertebra, pansi mpaka pansi. Mikono ikuyenda limodzi ndi makutu.
- Pitani mpaka mutakhala omasuka.
- Yambani kubwereranso ndi mimba zanu zochepa, pamtunda wanu wa pubic bone.
- Sungani sequentially mpaka mutu wanu ukusunthira pamwamba.
- Bwerezerani katatu kapena kasanu.
4 - Kuima Pilates Lunge
Mng'oma ndi vuto lolimbana ndi kuthana ndi ntchafu, komanso kutsegula bwino kumapeto .
- Imani wamtali ndi miyendo yanu yofanana
- Lembani bondo lanu lakumanja ndikuyendetsa phazi lamanzere. Sungani malo anu a pelvis kutsogolo.
Manja anu akhoza kupuma pamwamba pa ntchafu yanu kuti muthandizidwe. - Onetsetsani kuti mukuyendetsa bwino komanso kuti chifuwa chanu chachotsedwa
- Lembetsani mwendo wanu wobwerera kumtunda ndikuchotsa pansi pa nsalu-osati kuthamangira bondo.
- Kuonjezera kutseguka kwa mchiuno, tulukani m'chuuno mwanu pamene mumabweretsa chiuno chanu ndi kumbuyo. Izi ndi zosiyana ndi kungoyang'ana kumbuyo monga ambiri amachitira.
- Gwiritsani masekondi 30. Bwerezani kumbali inayo.