Khola la pansi ndi njira yosavuta yogwiritsira ntchito abs yanu kuti mukwaniritse msana wa msana umene timagwiritsa ntchito kwambiri mu Pilates. Imatambasula kumbuyo ndi hamstrings, monga ikugwiritsira ntchito mimba, ndikuphunzitsanso bwino. Ndi chiyani chabwino kuposa icho?
1 - Yambani malo
Imeneyi ndi njira yabwino yophunzitsira zochitika zovuta kwambiri monga momwe mungagwiritsire ntchito, pamene mumagwiritsanso ntchito kupititsa patsogolo kwa apamwamba ndi apansi kuti musamapiritsire komanso musamachepetse.
Sinthani khoma pang'onopang'ono pokhapokha mutsike mpaka mutakhala omasuka, mukugwada pang'ono, ndikusiya mikono yanu kumbali yanu.
Kuyamba:
- Imani wamtali motsutsana ndi khoma. Kusiya thupi lanu pamtambo, yendani mapazi anu sikisi mpaka khumi kutali ndi khoma.
- Sungani mimba zanu .
- Sungani mapewa anu kutali ndi makutu anu, chifuwa chanu chachikulu ndi nthiti zanu pansi mutakweza manja anu molunjika pamutu mwanu.
2 - Yambani Kutsika Pansi
- Mikono yanu imakhala yofanana ndi makutu anu pamene mukugwedeza mutu wanu ndikuyamba kupang'onopang'ono msana wanu kutali ndi khoma, vertebrae ndi vertebrae.
- Mimba ya m'mimba imatukulidwa ndipo pali njira yowonjezereka msana pamene mukuyenda.
3 - Limbikitsani Chingwe
- Pamene mpukutu ukupitirira, muli ndi mwayi wowonjezereka bwino kwambiri. Gwiritsani ntchito pang'onopang'ono, kuyendetsa msana kutali ndi khoma. Lolani mutu wanu ndi khosi kuti zithetse.
4 - Kumtunda Wozama Kwambiri
- Pewerani mpaka momwe mungathere musalole kuti m'chiuno chanu mutuluke. Matumbo anu amakoka kwambiri.
- Lembani mzere wofanana mozungulira pamtunda wapakati, pakati ndi pansi.
- Iwe ukhoza kukhala ukutsika bwino pansalu apa.
5 - Kubwerera
- Yambani kubwereranso pamtambo poyambitsa mpukutu wanu wam'munsi. Awa ndi mphamvu yogwira ntchito. Ganizilani pogwiritsira ntchito abambo apansi kuti mubweretse mapepala anu pamalo abwino.
- Pitirizani mmwamba, ndikuyika aliyense pamtambo, mmodzi ndi mmodzi.
- Mukamayenda, manja anu amayenda pambali mwa makutu anu ndipo mapewa amakhala omasuka.
6 - Finale - Kuyima Ndi Kutambasula
- Mukamafika pafupi ndi oongoka, mudzamva mphindi yomwe mungathe kuti nthitizi zikhale pansi ngati mapewa ataya pansi. Zimamva ngati thupi lanu likukwera pakati pa mapewa anu.
- Bweretsani mpukutu wanu ku malo oyamba. Onetsetsani kuti abs yanu ikugwiridwa ndipo mapewa anu achotsedwa.
- Zida zikuluzikulu zili ndi mapewa akulu ndi chifuwa chotseguka.
Kuwongolera Khoma ndi ntchito yopambana yothetsera maulendo anu a Pilates m'moyo wanu wa tsiku ndi tsiku. Mutha kuonanso posinthika kwanu pa Pilates . Mwinanso mungakonde kufufuza ma Pilates ambiri omwe amapita kumbuyo .