5 Pilates Zochita Zolimbitsa Thupi Lanu

Kugwiritsa ntchito minofu yanu kumbuyo kumafunikira pang'ono kupatula mphamvu yogwiritsira ntchito mphamvu yokoka. Chizoloŵezi chimenechi chimayambitsa gulu la zozizwitsa zomwe zimadziwika kuti zowonjezeredwa. Kuchitidwa m'mimba mwanu kapena nkhope pansi, zonsezi zimakhala zofunikira poyesa kutsutsana poyesa machitidwe ambiri ogubuda omwe timachita mu moyo weniweni. Kupitiliza kugwedezeka ndi kugwiritsira ntchito makompyuta pamasewero athu tsiku ndi tsiku kumapangitsa kuti munthu asapweteke msana, kuvulala komanso nthawi zina opaleshoni. Aliyense amafunika kudziwa zochepa zozizira zam'mbuyo zomwe angagwiritse ntchito kulimbitsa minofu yawo ya kumbuyo, kupewa kupweteka kumbuyo, ndi kulimbikitsa kumbuyo kwa minofu kutsogolo kumbuyo.

M'munsimu muli malangizo a 5 Osavuta Pilates kubwezeretsa kuwonjezera machitidwe.

1 - Swan Prep

1. Lembani m'mimba mwako ndi miyendo yanu palimodzi. Zida zogwiritsa ntchito mbali zanu.
2. Kwezani minofu yanu ya m'mimba kutali ndi mphasa. Inhale.
3. Exhale: Sungani minofu yanu ya m'mimba kukoka. Pitirizani kuthamanga thupi kupyola msana ndi kutuluka pamwamba pamutu kuti mutulutse thupi lanu pamtambo.
4. Mapewa anu amapewa kumbuyo kwanu ngati manja anu akufika kumbuyo kwanu ngati akuwombedwa. Lumikizani fupa lanu lapagulu kumatenda kuti muteteze kumbuyo kwanu.
   Mutu wanu ndiwonjezera kwa msana wanu. Maso anu adzakhala pansi.
5. Lembani: Pumulani
6. Exhale: Lembani ndi kutsika thupi lanu pansi.
7. Bwerezani katatu.

2 - Swan

1. Lembani pamatope pansi. Zida zogwirizana ndi thupi lanu, gwirani zitsulo zanu kuti mubweretse manja anu pansi pa mapewa anu.
   Mafupa nthawi zambiri amakhala pamodzi, koma ndizovomerezeka kuchita ntchitoyi ndi miyendo mbali imodzi.
2. Gwiritsani ntchito minofu yanu ya m'mimba, kuchotsa mimba yanu kutali ndi mphasa.
3. Lembani: Lembani msana wanu, mutumize mphamvu kupyola pamutu mwanu pamene mukukakamiza zida zanu ndi manja anu kuti mugwirizane ndi thupi lanu.
   Tetezani kumbuyo kwa msana wanu kutumiza fupa la mchira kumbali ya mphasa.
4. Exhale: Sungani ziwalo zanu za m'mimba zowonjezereka pamene mukulitsa msana wanu kubwerera mumtambo wanu kumalo ozungulira.
5. Bweretsani Swan 3 mpaka 5.

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3 - Kusambira

1. Lembani m'mimba mwako, miyendo molunjika pamodzi.
2. Ndi mapewa amakhala pamsana panu ndi mapewa kutali ndi makutu anu, tambani manja anu pamwamba
3. Chotsani chovala chanu kuti mutenge mphukira yanu kuchoka pamatumbo.
4. Pofika kuchokera pakati, yambani mikono, miyendo, ndi msana mpaka pano mosiyana ndi momwe iwo mwachibadwa amatsikira pansi. Sungani nkhope yanu pansi kuti muyang'ane pamat.
5. Dzanja lamanja lamanja / mwendo wakumanzere, ndiye kumanzere mkono / mwendo wamanja, kuwaponya iwo mmwamba ndi pansi mu mapulusa ang'onoang'ono.
6. Kupuma mu 5 kukwapula ndikufika, ndi kunja kwa chiwerengero cha 5.
7. Yambani ndi miyendo iwiri kapena itatu.

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4 - Yoga Cow

1. Kuchokera pamalo onse anayi ndi abs lifted, mapewa amakhala osasunthika ndi owerengeka:
2. Pemphani: Mchira wanu umayenda ndipo chifuwa chanu chikupita patsogolo. Khosi lanu ndilolitali kwa msana wanu. Musalole mutu kubwerera. Thandizani kusuntha uku ndi mimba zanu.
3. Tangoganizirani kuti mutu ndi mchira wanu zikuyenda kutali kwambiri kwa wina ndi mzake kuti panthawi inayake chinthu chokha chomwe angachite ndi kuyamba kuthamanga.
4. Exhale: Bwererani ku Malo Oyamba

Ng'ombe ndizochita zolimbitsa ku yoga koma zimagwira bwino ntchitoyi.

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5 - Plank

* Ngakhale kuti mapulogalamuwa sakhala akugwedezeka, iwo amaonedwa kuti ndizowonjezera mmbuyo. Iwo amachita ntchito yabwino kwambiri yogwirira ntchito kumbuyo ndi kumaso kwa minofu mwanjira yoyenera kuti musatchule thupi lonselo

1. Yambani maondo anu. Ikani manja anu pansi pamaso panu, zala zikulozera molunjika patsogolo. Dzanja lanu ndi lolunjika ndipo zitsulo sizitsekedwa.
2. Gwiritsani ntchito mimba zanu ndi kuchepetsa msana wanu, kutambasula mphamvu kupyola pamutu wanu mpaka pansi kupyola mumsana wanu.
3. Onetsetsani kutsogolo kuika kulemera kwanu pa manja anu. Gwirizanitsani mapewa anu molunjika pampando wanu.
4. Ndi mimba yanu yonyamulidwa, yendetsani miyendo yanu molunjika pambuyo panu. Awasunge pamodzi ndi kutumiza mphamvu kudzera pazitsulo. Zowa zazing'ono zanu zimapiringizika pansi kuti zolemera zikhale pa mipira ya mapazi anu.
5. Gwiritsani ntchito miyendo yanu (makamaka minda yanu) ndikuwasonkhanitsa pamodzi, ndikugogomezera mzere. Ganizirani za kukweza mafupa anu pamodzi.
6. Pumirani kwambiri, kulola mpweya kuti uwonjezere nthiti ndi m'mbuyo.
7. Gwiritsani ntchito malo anu atatu mpaka asanu mpweya.
8. Pumulani ndi kubwereza nthawi zisanu.

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