Dziwani Mphamvu Yanu
Ngati ndinu watsopano ku Pilates, mukhoza kumva chinenero chamakono kuchokera kwa aphunzitsi anu. Zitha kuchitika mobwerezabwereza kapena kawirikawiri, koma ngati mutcheru, palinso chitsanzo.
Panthawi yomwe kusunthira kumakhala kovuta kwambiri kapena nthawi yeniyeni yomwe mumaganiza kuti kubwereza kwina sikungathe kupirira, aphunzitsi anu angaphunzitse: "Gwiritsani ntchito mphamvu yanu !
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Koma kodi zimenezi zikutanthauza chiyani?
Kwenikweni, ndi mawu odabwitsa kwa lingaliro losavuta kumva: Powerhouse ndi liwu limodzi la mawu omwe amagwiritsa ntchito zidutswa za anatomical. Titha kugwiritsira ntchito thupi , kuyambira pamwamba.
Zida za Nyumba Yanu ya Mphamvu
Choyamba pa mndandanda: wanu abs. Zonsezi, kwenikweni.
Titha kunena momveka bwino ndikukuuzani kuti tikufuna kuti mugwiritse ntchito rectus abdominis kapena pakiti sikisi. Titha kukupemphani kuti mutsegule zolemba zanu. Inde, zovuta zonse, mkati ndi kunja. Tikhoza kukutsogolerani kudzera muzovuta zodziwitsa ndikugwiritsira ntchito transversus, kapena TVA.
Kapena, tingathe kuzigwirizanitsa zonsezo ndi kunena kuti abs monga gulu lonse ndi gawo limodzi la mphamvu. Koma si chithunzi chonsecho.
Chachiwiri pa mndandanda ndi minofu ya kumbuyo. Pano, pano, tikulimbana ndi minofu ya m'mbuyo. Zina mwa minofu yomwe tamutchula kale ikulumikiza kumbuyo kwa thupi, choncho zina zimabwereza.
Kwenikweni, chirichonse chimene chimayambira pansi pa kukwera kwanu ndikumatha pansi pa mapeto anu kumbuyo ndi zomwe takhala tikuzitsatira. Tsegulani QL (quadratus lumborum) komanso ma glutals (maxus, medius, ndi minimus), ndipo ndibwino kupita.
Potsiriza, tidzakhala ndiokha. Pofuna kuwoloka zigawo kuchokera kumtunda kupita kumtunda, tifunika kutembenuzira zozama zamkati.
Ganizirani zowawa ndi phulusa, ndipo ngati mukufuna kuponyera m'kamwa pang'ono, palibe mphunzitsi wa Pilates angakutsutseni. Minofu yapakatiyi ndizofunikira pa phukusi la mphamvu zonse.
Powerhouse ndi Malo Anu
Mwaphunzira tsopano minofu yomwe imatchulidwa pamene aphunzitsi a Pilates amanena mawu oti "powerhouse." Komabe, mwachidziwitso, mphamvuyi imayimira malo anu kapena pakati: mkati mwa thupi lanu.
Pilates anafotokozedwa ndi aphunzitsi ena a mbadwo woyamba monga "kayendedwe kochokera ku malo olimba." Kwa ambiri a ife, chithunzi chosavuta chokweza malo anu kuti muwongolitse ndi kupatsa thupi lanu lonse mphamvu.
Ngati maziko anu ndi olimba, miyendo imatha kusuntha popanda chiopsezo chovulaza. Mpando wa mphamvu kwa thupi lanu lonse uli mu mawu amodzi omwewo-mphamvu.
Ikani Mphamvu Yamphamvu Kuchita
Kodi zonsezi zimawoneka bwanji? Tiyeni tiyese. Malo abwino omwe mungayambire kusiyana ndi momwe mumaikonda pamtunda, 100.
Kuti mukhale ndi chikumbutso cha momwe mungagwiritsire ntchito 100, dinani apa kuti muwerenge mwamsanga.
- Lembani pakhomo ndikugwedeza maondo anu.
- Pewani mutu, khosi, ndi mapewa ndi kutambasula manja ndikuwongolera miyendo 45 madigiri.
- Yambani kupopera manja mwamphamvu, kulowetsa mapampu asanu ndi kutulutsa mpweya zisanu. Nthawi yonseyi ndikukweza wanu molimba.
Tsopano kuti mudziwe kumene malo anu amphamvu ayenera kukhalira, mukhoza kuitcha kuti muchitidwe.
Pa chikhomo cha 50 pamapepala, chekani kunja: "powerhouse." Sichiyenera kukhala mokweza. Inu mukhoza kunena izo mu malingaliro anu. Ndiyeno pitirizani kupita mpaka mutakwanitsa kufika 100.
Zotsatira za 'Powerhouse'
Ngati muli ngati zozizwitsa zambiri, mawuwa adakupatsani zina. Ndipo minofu yonse yomwe inaitanidwa kuchitapo inali yothandiza kwambiri pakukankhira kumapeto. Mukungodziwa matsenga a mphamvu yogwiritsira ntchito mphamvu.
Ndizimene zimapangitsa ophunzitsa kuti azigwiritsa ntchito mauwa mobwerezabwereza. Potilola kuti tisunge nthawi ndi mawu ndikuyambitsa machitidwe ambiri nthawi imodzi, aphunzitsi a Pilates amatha kuwonjezera ntchito yanu, kukonza mawonekedwe anu, ndikukulimbikitsani kukwaniritsa chiwerengero chofunikira cha kubwereza.
Mawu amodzi oti achite zonsezi? Palibe zodabwitsa aphunzitsi a Pilates akuwongolera mopitirira.
Koma dikirani, pali zambiri.
Anatomy pambali, pali chigawo cha maganizo pa mphamvu. Kungopereka chithunzi chokhazikitsidwa ndi konkire kumafuna kulimba mtima. Kwa ophunzira ambiri, magulu ena ammimba samapezeka kapena sakuphunzitsidwa bwino. Koma malingaliro amatha kupezeka, ndipo ndi mphamvu yowopsya yakukoka kuchokera pamene mukufunikira kulimbitsa.
Ngati mphamvu yanu yamagetsi silingathe kugwira bwino ntchitoyi, mphamvu yanu yothetsera magetsi imatha kulowa mkati ndi kutenga ziwalozo.
'Powerhouse' mu Pilates Studio
Pali chikhalidwe choyambirira chozungulira mau awa, ndipo ndimagwiritsira ntchito ntchito yake kumadziwitsa wophunzira kapena wophunzira ngati mtundu wina wa Pilates munthu.
Nyumba yamagetsi ndi mawu a kalembedwe a Pilates. Simungapezepo m'kalasi iliyonse yopsereza. Sadzanena izi mu mtundu wa Pilato wochita masewera kapena mtundu wosakanizidwa wa njira yapachiyambi.
Liwu la powerhouse limasungidwa kumadera ena. Iwo amene amalandira Pilates amenewo sali mndandanda wa kusuntha ndikusangalala ndi chikhalidwe ndi chinenero ndi mbiri pafupi ndi Pilates. Mukakhala pakati pawo, mudzazidziwa ndi momwe akulankhulira.
"Gwiritsani ntchito mphamvu yanu lero?" Wink wink.
" Wophunzira wanu ndi akupha-akuwonani kuti muuphe."
Mafilimu a Pilates padziko lonse amapanga T-shirts, postcards, ndi memes akukondwerera mphamvu. Ndipo iwo ayenera.
Taganizirani izi: Nazi zida zitatu zomwe zingagwirizanitse gulu la anthu 40 kapena kuposerapo pamapikisano kapena ophunzira khumi ndi anayi pa okonzanso kuti akankhire mapepala apitala ndikutsatira njira yopita patsogolo kwa Pilates . Zimenezo ndizoyenera kukondwerera!
Palibe amene alibe mphamvu. Ndili chabe kugwiritsa ntchito.
Tsopano pita Pilates.