Ngati muli cardio junkie kapena ntchito yochita masewero olimbitsa thupi inu mukufuna kudziwa nkhaniyi. Thupi lanu likusowa ndipo liyeneranso kuchita masewera olimbitsa thupi lomwe limaphunzitsa njira zonse zomwe zingatheke kuyenda m'zinthu zomwe zimatchedwa zochitika zambiri. Pilates n'zotheka kuti wanu cardio antidote.
Ngati mukuwerenga izi, ndinu munthu wokhalapo. Momwemonso, thupi lanu liri ndi mapulani ambiri pogwiritsa ntchito mapangidwe.
Msana wako unalengedwa kuti ufike kutsogolo ndi kubwezeretsa kumbuyo, komanso kupindika mbali. Zimatha kupotoza ndi kusinthasintha popanda chilango. Makolo athu amagwiritsa ntchito matupi awo pogwira ntchito tsiku ndi tsiku monga asaka-osonkhanitsa komanso posachedwapa monga antchito omwe amagwira ntchito zawo ndi ziweto zawo kuti ateteze okha ndi mabanja awo.
Tangoganizirani momwe abambo ndi amai oyambirira ankagwiritsira ntchito matupi awo kuposa momwe timachitira tikakhala ndi malo olimbitsa thupi pa zida monga mapepala a sitima, njinga, ndi makina opangidwa ndi elliptical. Zoonadi, pali phindu lothandizira minofu yathu ndi mitsempha yathu ya mtima, koma pofuna kukhala ndi mawonekedwe abwino a minofu yomwe imatha kuyendetsa ndege, zomwe mumakonda zimakhala zovuta kwambiri.
Chipukutu
Treadmill ikuyenda ikuchitika patsogolo. Kutsogolo ndi kumbuyo kwa thupi la pansi kumagwiritsidwa ntchito ndipo pali kusintha komwe kumayenera kuchitika kuti kuyendetse miyendo, koma iyi ndi kayendedwe kamodzi.
Mosiyana ndi zimenezo, Pilates matenda omwe amagwira ntchito mu gulu la gulu amakufunsani kugwedezeka patsogolo ndi kumbuyo, ndikuphunzitsanso thupi lanu lakuthupi komanso thupi lanu la pansi kuti muteteze nthawi zonse.
Bicycle
Kupita njinga kumafanana mofananamo kumakhala kosavuta kamodzi kachitidwe kachitidwe. Thupi lakumwamba limangothamanga komanso limayenda pang'onopang'ono pamene miyendo ikuyenda mosalekeza.
Ziri zosiyana, ndondomeko yokonzanso ya Pilates monga momwe mungachitire pa phunziro lapadera la phunziroli imaphatikizapo ndondomeko iliyonse yachitukuko yomwe ilipo. Ugona pansi, kugwada, kukhala pansi, ndi kuimirira, kugwira ntchito pa ndege iliyonse yopita kumalo othamanga kuchokera ku zitsime zolemera.
Elliptical
Makina opangidwa ndi elliptical amatha kusintha mozungulira ndipo amatha kutenga thupi lapamwamba, koma ngati mutagwiritsira ntchito manja ndikugwira nawo ntchitoyi. Pilates mipando ndi mbiya zimafuna mphamvu yapamwamba ya thupi, kumimba kwa m'mimba, ndi kuyanjana kwabwino kwa minofu pamene mukupotoza, kuguguda, ndi kudalira njira zambiri zowonjezera mphamvu zanu, kutambasula, nthawi, ndi kuchepetsa.
Zomwe palibe ntchitozi zimapangitsa kuti ufulu wanu utha kuyenda. Zosankha za cardio pamwambapa musalole kuti msana wanu ugulire kapena kubwezeretsa. Zingwe za m'chiuno sizipita kunja kapena kusinthasintha mkati mwake kapena zimatseguka kapena zochepa pozitenga kapena kupititsa patsogolo. Iwo amachita chinthu chimodzi chokha: kusinthasintha ndi kukulitsa.
Tayang'anani tsopano pa dongosolo la Pilates ndi zipangizo zake zonse zomwe zimaperekedwa mu dera lokonzedwa bwino ndipo mudzawona momwe maphunziro apadera ambiri amalimbikitsira kayendetsedwe ka thupi kathanzi kokonzedwa bwino.
Ndi Za Moyo Weniweni
Mu moyo weniweni, tifunika kusunthira bwino pambali zonse. Mukamasewera masewera kapena kulowa nawo masewera olimbitsa thupi mumachita kayendedwe kosiyanasiyana m'madera onse. Minofu yanu ndi ziwalo zanu zimakhala ndi nthawi yofanana kapena nthawi zina pa masewero. Pilates amachita chinthu chimodzimodzi koma mkati mwa maphunziro a chikhalidwe. Kapangidwe ka Pilates amatanthauza kuti mudzaphunzira mwamsanga zomwe mbali zanu ndizowonjezereka kapena zofooka kuposa ena. Mudzazindikira mofulumira kayendetsedwe kake komwe kumakhala kovuta ndipo ndi kotheka kwambiri.
Palibe chifukwa chosiya ntchito yanu ya cardio-pali mapindu omwe mtima wanu ndi thupi lanu zimalandira kuchokera kwa iwo-koma kungowonjezerani ndi dongosolo ili lachikhalidwe ndikuwonani zopindulitsa zomwe mungapange.
Kupititsa patsogolo ntchitoyi ndi zomwe Pilates ali nazo, kumbali iliyonse.
Yesani kungowonjezerapo Pilato imodzi yopangira masewera olimbitsa mlungu uliwonse. Taganizirani izi ngati pulogalamu yanu yowonongeka kwa Cardio. Ngati mumadziwa Pilates, kupanga zochitika zanu zolimbitsa thupi ndi zosavuta. Yambani chizoloŵezi ndi zochitika zolimbitsa kumbuyo kwanu. Sankhani masewero olimbitsa thupi kuti mupite. Pakatikati, sankhani kusuntha m'mimba mwako, kumbali yako, pokhala pansi ndikugwada pansi.
Maganizo Otsiriza
Kugwira ntchito mwanjira iyi ndi sampler wa thupi lanu. Yesani kuyendetsa katatu pa sabata ndikuwona momwe mumamvera komanso chofunika kwambiri momwe thupi lanu limayankhira.