5 Pilato Yoyenera-Yotchedwa Pilato Yoyenda Pachimake Cholimba

Mu Pilates , pali zochitika zambiri zamkati zomwe zimakweza, mau, ndi kujambulira kumbuyo kwanu, koma zimapanga zambiri. Mofanana ndi machitidwe ambiri a Pilato, izi zimakhudza zambiri kuposa gawo limodzi la thupi. Mudzagwiranso ntchito pa mphamvu yanu yonse, kuphatikizapo kumbuyo kwa miyendo yanu, m'mimba mwathu , ndi mmbuyo.

Chinthu chofunika kwambiri pazizoloŵezi izi ndikuti mungathe kuzichita panyumba. Palibe chifukwa chokonzanso kapena zida zina; Ndiwe basi ndi matayala anu. Ndizo zowonjezera zowonjezera pazomwe mukuchita pakhomo panu ndipo ambiri ali angwiro kwa oyamba kumene.

Ulemerero ndi Chinthu Chake

Maso ako-mitsempha ya mitsempha-ndi gawo la "mphamvu" mu Pilates . Zimapangidwa ndi minofu yanu, m'munsi, kumbuyo, kumapeto, ndi chiuno chanu. Minofu iliyonse imathandizana wina ndi mzake ndipo, ngakhale ngati gulu la Pilates limagwira chimodzi makamaka, limakhudza ena.

Kukongola kwa kusunga kayendedwe ka Pilates kumapepuka komanso mwachangu ndikuti mukugwiritsanso ntchito minofu yaing'ono yomwe nthawi zambiri imanyalanyazidwa. Ngati mumayesetsa kuyang'anira fomu yanu, mudzawonjezera phindu.

Zowonjezera pazochitika Zanu

Sichikulimbikitsidwa kuchita zonsezi zolemba. M'malo mwake, izi ndizo njira zomwe mungathe kuwonjezera pa chizolowezi chanu chokhazikika. Mu Pilates, nkofunika kuti muzigwiritsa ntchito minofu mogwirizana ndi khama lomwe mukulifuna kuti muchite masewerowa, choncho musapitirize kutero.

1 - Tsamba lofiira

Mapuloteni a chiwindi ndizochita masewera olimbitsa thupi mu Pilates. Imatambasula msana ndi minofu ya m'mimba pamene ikugwiritsidwa ntchito ndi glut and hamstrings.

1. Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi.
2. Exhale: Chitani phokoso lachangu pochita minofu ya m'mimba kuti ikweretse mphukira yanu kumtunda wanu.
3. Dulani: Gwiritsani ntchito kupyolera muzitsulo zanu kuti muzitha kupindika. Mchiuno umadzutse, ndiye msana wam'munsi, ndipo potsiriza msana wapakati.
4. Bwerani kumunsi kwa mapewa ndi mzere wolunjika kuchoka ku mchiuno mpaka pamapewa.
5. Gwiritsani ntchito mpweya wanu wonse kuti mupange zidendene mumatope. Ikani nthawi yomaliza.
6. Exhale: Gwiritsani ntchito mimba kuti muzitha msana wanu pansi. Yambani ndi kumbuyo kumbuyo ndikugwiritsanso ntchito.
7. Bwerezerani katatu kapena kasanu.

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2 - Ziwombankhanga zazitsulo

Kuchiritsa kumenyana kungakhale ntchito yaikulu pamaso pa Pilates. Imawonekera mwachindunji kumaso kwanu. Imathandizanso komanso kulimbikitsa mitsempha yanu yonse yam'mbuyo komanso mitsempha yanu komanso imatulutsa mapewa amkati.

1. Ugone pamimba mwako ndi mphumi yako mmanja mwanu. Miyendo yanu ili pamodzi, yolunjika pansi panu.
2. Kwezani minofu yanu ya m'mimba kutali ndi mphasa. Dziwani msana wanu msinkhu.
3. Tembenuzani miyendo yanu pang'ono m'chiuno. Dulani mapenseni amkati palimodzi ndikusunga zidendene molimba momwe mungathere.
4. Pitirizani kuchoka pamene mukukweza miyendo mmwamba pamat. Lembani iwo molunjika momwe inu mungathere.
5. Muzifulumira kugunda zidendene zanu pamodzi.
6. Kodi 20 amamenya. Pumula ndi kubwereza.

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3 - Kusambira

Kuzisambira kumakhala kosangalatsa komanso kovuta. Ndizochita zolimbitsa thupi zimene mungafunikire kuzigwiritsa ntchito, koma pakapita nthawi, zidzakhala zosavuta kuti mugwirizane ndi kayendetsedwe ka miyendo yanu. Izi zidzasokoneza malingaliro anu koma zimatambasula ndikugwira ntchito minofu yanu yonse.

1. Lembani m'mimba mwako ndi miyendo molunjika pamodzi.
2. Pewani mapewa anu kutali ndi makutu anu, tambasulani manja anu molunjika pamwamba.
3. Chotsani chovala chanu kuti mutulutse mphuno yanu ndi kuchoka pansi.
4. Kwezani zonse mmwamba. Mutu, mikono, miyendo, ndi kusiya zonse kukwera pamalo otalikira.
5. Gwiritsani dzanja lamanja ndi mwendo wakumanzere. Kenaka sintha.
6. Yambani kusinthana mkono / dzanja lamanja / mwendo wakumanzere, kenako kumanja mkono / mwendo wakumanja, kuthamanga mmwamba ndi pansi pansi.
7. Pumirani mkati mwa mawerengero asanu ndi kutuluka chifukwa zisanu. Chitani chiwerengero cha makumi atatu kapena atatu mpweya wokwanira.

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4 - Kulimbana ndi Malamulo

Msola umathamangidwanso umatchedwanso glute kickback ndipo cholinga chake chachikulu ndi glutes. Ndizowonjezereka kwambiri. Ngati mulibe gulu lochita masewero olimbitsa thupi, mungathe kuchita kayendedwe kopanda.

1. Yambani pazinayi zonse ndi pakati pa gulu lochita masewera pafupi ndi malo abwino. Gwiritsani mapeto pansi pa manja anu.
2. Kwezani minofu yanu ya m'mimba.
3. Sungani bondo lanu lakumanja ndikukweza dzanja lanu lamanja kuti thiyano lanu lifanane ndi pansi.
4. Pamene mukupitirira kutalika kwa bondo, pang'onopang'ono muthamange chidendene chanu mpaka mwendo uli wowongoka.
5. Gwiritsani chidendene kumbuyo kwanu. Musalole bondo kugwa.
6. Bwerezerani maulendo 8 mpaka 10, kusinthasintha miyendo.

5 - Kick Kick Kick

Pamene machitidwe ena ndi abwino kwa oyamba kumene, mwendo wamphindi wokhazikika ndizochita masewera olimbitsa thupi. Ndibwino kuyamba kochepa, kotero mungathe kugwira ntchitoyi.

Mphindi iwiri yomenyana ndikuwoneka bwino koma ndi yamphamvu kwambiri. Zimathandiza kutulutsa minofu yanu kuchokera kumapeto onse awiri ndipo ndizochita bwino zowonjezera kumbuyo.

1. Lembani pansi ndi mutu wanu kumbali imodzi ndi miyendo pamodzi.
2. Ikani manja anu pamodzi kumbuyo kwanu, mokweza momwe mungathere.
3. Lembani: Chotsani mimba yanu, mutulutse mimba yanu kuchoka pamatumbo.
4. Exhale: Legs pamodzi, gwedezani mawondo onse ndi kumenyetsa zidendene zanu kumalo anu atatu.
5. Lembetseni: Sungani manja anu ndikutambasula manja anu kumbuyo kwanu, ndikukweza thupi lanu kumtunda. Pa nthawi imodzimodziyo, tambani miyendo yanu molunjika, pamwamba pa mphasa
6. Exhale: Bwererani ku malo oyambira ndi mutu wanu mutembenuzidwira kumbali yina.
7. Bweretsani magawo atatu onse, kusinthasintha mutu wanu kumanzere.

Ndibwino kugonjetsa kutsogolo kutsogolo ndi msana kapena kutseguka kamodzi .

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