Kodi Mungatani Kuti Chitetezo cha M'kati Chitike?

Pilates Mat Kuchita Zochita

Kuthamanga kwa mkati ndi chimodzi mwa zovuta kwambiri zomwe timakhala nazo mu ntchito ya Pilates mat. Ngati mutayika bwino ntchitoyi mumamva kuti imayankhula mkati mwa ntchafu ndikugwira ntchito m'mimba. Mguwu wapamwamba ukhoza kugwiritsidwa ntchito pazowonjezera mwendo wochulukirapo.

• Zovuta: Avereji
• Nthawi Yofunika: Mphindi 5

Zimene Mukufunika Kuchita M'kati Mwawo Zimakwera

Palibe zipangizo zofunikira pa ntchitoyi.

Muyenera kugwiritsa ntchito masewera olimbitsa thupi a Pilates . Izi ndizochita zolimbitsa thupi zomwe mungathe kuchita kunyumba kulikonse komwe mungathe kuika matayala anu. Mutha kuchitanso ku studio ya Pilates kapena ku masewera olimbitsa thupi ngati gawo la masewera olimbitsa thupi.

Mmene Mungapangire Nsalu Yamkati

1. Khazikitsa:
   • Lembani kumbali yanu mumzere umodzi. Sungani miyendo yanu masentimita angapo patsogolo panu kuti mukhale ndi nthochi.
   • Kwezani nthiti zanu ndi kukweza mutu wanu pa dzanja lanu. Onetsetsani kuti mumasunga nsana ndi khosi mwanjira yabwino. * Oyamba ndi omwe ali ndi nkhani za pamutu akufuna kuyika mitu yawo pansi pa mkono wotambasula.
   • Bweretsani phazi lanu pamutu kuti mupumule patsogolo pa m'chiuno mwanu.
   • Tambasulani dzanja lanu kumbuyo kwa mwana wang'ombe ndikugwiritseni kunja kwa mkondo wanu. Gawoli likhoza kusinthidwa kuti phazi likhale patsogolo pa ntchafu yanu, ndipo dzanja lamanja likhale lopanda pansi kutsogolo kwa chifuwa chanu kuti mukhale bata
2. Lembani: Kuika mwendo pansi, ndikufikira motalika kwambiri mpaka ukukwera pansi. Gwiritsani ntchito ntchafu yanu yamkati.

1. Exhale: Pitirizani kulingalira kwa kutalika pamene mukuchepetsanso mwendo.
2. Bwerezani: Kodi 5 - 8 amaika mbali iliyonse.

Mmene Mungakulitsire Mavuto a Chifuwa Chamkati

• Bweretsani mwendo ndikugwiritsira ntchito zimbalangondo zingapo, ndipo pang'onopang'ono muchepetse mwendo.
• Ophunzira apamwamba angayesetse ntchitoyi ndi dzanja lapamwamba pambuyo pamutu ndi golilo litakwezedwa padenga.

Malangizo a Chimkati Cha mkati

1. Onetsetsani kuti mukugwira ntchito kuyambira pachimake.
2. Sungani mchiuno chimodzi pamwamba pa chimzake. Musalole kuti mchiuno chapamwamba ubwerere mmbuyo kapena kutsogolo.

Misampha Yogwira Ntchito Yamkati Amakwera

Izi ndizochita masewera olimbitsa thupi , amagwira ntchito yamkati ya ntchafu yam'mimba yomwe imakoka chiuno mpaka pakati pa thupi. Iyi ndi njira yosiyana yowonjezera mwendo wam'mbali , yomwe imagwira ntchito anthu ogwira ntchito. Mitsempha yamkati ya m'magazi sikumakhala ndi mavuto ambiri pazochitika za tsiku ndi tsiku, kotero kuchita machitidwe odzipereka kwa iwo kungatsimikizire kuti iwo ali oyenerera ndi ena onse apansi ndi apakati.

Zochita izi zimagwiritsanso ntchito ziwalo za m'mimba pamene mukukhazikitsa maziko olimba kuti muyende. Anthu ambiri amafuna kuimitsa chiwindi chamkati kuti chiwoneke bwino pakubvala zazifupi kapena zoperewera. Ngati simukuchita nthawi zonse, mungafune kuyamba pamene mukukonzekera nyengo ya akabudula.