Kugwiritsa ntchito zojambula za Posterior ndi Zovuta
Zochita zolimbitsa thupi nthawi zambiri ndizochita masewera olimbitsa thupi omwe ndi abwino kwambiri. Amalumikiza minofu yam'mbuyo (yomwe imakhala kumbuyo kwa thupi), koma ikachitika bwino, imachititsanso mimba m'mimba . Ngakhale kuti ntchitoyi ndi yofala kwambiri m'mayunivesite a yoga, ndibwino kuwonjezera pa chizolowezi chilichonse chophunzitsira .
Zomwe mumapanga sizoposa mimba yanu.
Chimake chimaphatikizapo ogwira ntchito kumapiri, abambo opangira nsalu, amphuno opuma, ndi msana. Mukamaliza bwino, mzerewu umagwiritsa ntchito minofu yonseyi, komanso glutes ndi hamstrings, chifukwa chokhala ndi zovuta zonse zolimbitsa thupi.
Zojambula zowonongeka zimatha kugwiritsidwa ntchito ngati kukonzanso bwino kuti msinkhu ukhale wolimba.
Zida ndi Malo Akufunika : Izi ndizochita zolimbitsa thupi zomwe sizikusowa zipangizo zina kusiyana ndi masewera olimbitsa thupi. Mufuna malo okwanira kuti mukulitse thupi lanu.
Kuphunzira Pulani Pulani
Musanayambe mapepala apansi, zingakhale zothandiza kuphunzira zofunikira zazomwe zimapangidwa. Chidutswa chachikulu cha Pilates chimachita, mapepala ndi njira yabwino kwambiri yopangira mphamvu zazikulu komanso kusinthasintha. Amayang'ana kwambiri mimba ndi mapewa.
- Gwirani pamatope kapena pansi, ndipo yendani manja anu patsogolo panu. Yambani miyendo yanu pambuyo panu, ndipo yanizani mzere wanu wina ndi mnzake.
- Tukutsani mimba yanu pansi pamene mukukulitsa msana wanu.
- Yesetsani kuti mapewa anu asagwedezeke poyang'ana kuwateteza kutali ndi makutu anu.
- Sungani mutu wanu mogwirizana ndi msana wanu.
- Gwirani mapulogalamu anu 10 mpweya kapena masekondi 30. Potsirizira pake, yesetsani kukweza thabwa kwa mphindi ziwiri zonse.
Mmene Mungachitire Zochita Zolimbitsa Thupi
Pogwiritsa ntchito mapulaneti, ndiye kuti dzina lake limatanthauzanso: kutsogolo kwa thabwa.
- Khalani pansi ndi miyendo yanu patsogolo panu.
- Ikani manja anu, ndi zala zikufalikira, pansi pansi kumbuyo ndi kunja kwa m'chiuno mwako.
- Sungani m'manja mwanu ndikukweza m'chiuno chanu.
- Yang'anani pamwamba pa denga, onaninso zala zazing'ono, ndipo manja anu ndi miyendo yanu zikhale molunjika.
- Pitirizani thupi lanu lonse kukhala lolimba ndikupanga mzere wolunjika kuchokera kumutu wanu kupita ku zidendene.
- Finyani pachimake ndikuyesa kubweza mimba yanu kumsana wanu. Gwira malo kwa masekondi 30.
- Ngati chiuno chanu chiyamba kugwedezeka kapena kuponyera, dzichepetseni nokha pansi.
Malangizo a Mzere Wotsutsana
Kuti mupindule kwambiri ndi mapulaneti ozungulira, yesetsani kukhala ndi mzere wolunjika ndikugwira masekondi 20 mpaka 30. Mungafunikire kuyamba ndi kugwira malo mwa masekondi angapo pamene mumanga mphamvu zanu. Mungayambe ndi zitatu zitatu zachiwiri. Dziwani kuti ndi bwino kugwira malo oyenera kwa nthawi yayifupi kusiyana ndi kupita kwa nthawi yaitali mu malo osayenera.