Chisindikizo Pilates Mat Exercise

Chisindikizo chimasangalatsa komanso chimakhala chovuta kumagwiritsa ntchito m'mimba. Kuchita masewera olimbitsa thupi kumayambiriro ndikumodzi komwe kumafuna kuti muzitha kuteteza thupi lanu ndi kupewa kuthamanga nthawi zonse pamene mukuyendayenda. Muyeneranso kugwiritsanso ntchito thupi mozungulira kumbali zonse ziwiri mwa kudalira kokha mphamvu za m'mimba kuti mubwerere molunjika. Chisindikizochi chimagwiritsidwa ntchito pamapeto a chizoloŵezi cha masewera koma chikhoza kuchitidwa paliponse ngati pali malo okwanira msana.

1 - Kukonzekera Chisindikizo

Chinsinsi cha Pilato zochita masewera olimbitsa thupi ndi kugwiritsa ntchito mpweya komanso maziko oletsa kuyendetsa ndikupewa kuthamanga ndi kufulumira.

Konzekerani

Ngati muli ndi mchiuno wathanzi, mawondo, ndi mitsempha mungasankhe kukweza matayala anu pogwiritsa ntchito makonzedwe akale. Poima chilili, genie manja anu ndikudutsa miyendo yanu. Dzichepetseni nokha mpaka pamphepete mwa chikwama kuti mukonzeke Chisindikizo. Kusunthika kumeneku kwakhudzana ndi moyo wautali mu kafukufuku yemwe amaphunzira thanzi komanso kukhala wabwino. Ngati izi zikuwoneka ngati mochuluka kwambiri kuti mutha kuzithamangitsa zonse mwakamodzi, musiye.

• Khalani pamwamba pa mphasa yanu.
• Dulani mapazi anu kupita kumalo anu.
• Sambani manja anu kudutsa miyendo yanu ndikugwiritseni ntchito pamatumbo anu.
• Dwala kumangokwanira kuti mapazi anu achoke pamtambo ndi kupeza chiyeso chanu. Mapazi anu amakhala pafupi kwambiri koma mawondo anu ali mbali ya mapewa padera.

Malangizo

1. Sungani bwino pano. Apa ndi pamene ntchito yatha.
2. Dulani mimba yanu mwamphamvu ndikuzungulira nsana wanu kumbuyo koma musamangogwiranso m'manja mwanu.
3. Sungani miyendo ndi mapazi anu pafupi ndi inu kuti mukonzekere kupukuta!

Ngati muli ndi nkhani zotsalira kapena zazingwe musaganize mbali yozungulira. Komabe, mudzapeza kuti kutenga malo okonzekera (pamwambapa) ndi kuchigwira kudzakupatsani zabwino kwambiri m'mimba.

2 - Sindikiza Chisindikizo

• Ndili ndi mphamvu yayikulu, sungani foni yanu. ndi kupanga mawonekedwe a C-curve ndi torso yanu. Kuyang'ana kwanu kuli pansi pa mapazi anu. Mapazi anu ayenera kukhala masentimita awiri kuchokera pamat. Poyamba, yambani mapazi anu palimodzi katatu.
• Pemphani: Kuyambitsa kayendetsedwe kanu ndi m'munsi, musabwerere pamapewa anu (osati khosi lanu). Onetsani mapazi anu palimodzi katatu pamwamba.
• Exhale: Gwiritsani ntchito minofu yakuya ya m'mimba ndi exhale yanu kukuthandizani kuti mubwererenso. Ikani miyendo yanu kutsogolo patsogolo panu pamene mukupitirira patsogolo pa malo anu oyamba. Pumulani kuti muyese.
• Bweretsani maulendo 4-6. Gwiritsani ntchito kukwapula kwa mapazi kuti muzisunga nyimbo.

Malangizo

1. Onetsetsani kuti mumakhala nthawi zonse
2. Njira yobwererera kumbuyo ndikutsegula m'munsi. Musataya mutu wanu ndi mapewa kumbuyo - khalani mu C-curve yanu .
3. Kubwereranso kumaphatikizapo pogwiritsa ntchito abs ndi mpweya, osati kuponya miyendo kapena kubwezera kumbuyo.
4. Mudzafuna padding yokwanira kwa msana wanu, koma musadwale kwambiri kuti akuchotseni mumzere wanu.
5. Lembani chisindikizo kukhala chosangalatsa ndikuyenda. Imeneyi ndi njira yabwino kwambiri yoyesa mphamvu ndi mphamvu zanu.
6. Ngati mwakonzeka kuthana ndi vuto lanu pogwiritsa ntchito Chisindikizo chanu chomaliza chachisindikizo kuti mubwere mowongoka kuti mukhale ndi madzi amodzi. Izi zimachitidwa mwa kumasula mapazi anu pachimake cha mpukutuwo ndikudutsa manja ndi miyendo yanu pamene mukupitirira mwadala mwapadera.