Kudziwa Pamene Mapapu Anu Akukhazikika Pambuyo Panu
Kukhazikika kumodzi ndi kofunikira pamene Pilates akuchita masewera kapena ntchito iliyonse bwinobwino. Pambuyo pa studio kapena masewero olimbitsa thupi, mutaphunzira kuti mutha kuimitsa mbali yamapewa kudzera muzochita zolimbitsa thupi, mutenga chidziwitsocho mukusuntha kwa tsiku ndi tsiku, potero muteteze msana wanu ndi khosi ndikuwonjezereka bwino. Kukhazikika kumodzi ndi chimodzi mwa zinthu zambiri zomwe zimapangitsa kuti Pilates akhale ndi thanzi labwino .
Mawu otetezeka amodzi amagwiritsidwa ntchito pokambirana za bata. Mphuno yanu ndi mafupa onga mapiko a kumtunda kwanu, omwe amadziŵika kuti ndi mapewa. Kuika kwawo kuseri kaŵirikaŵiri ndichinsinsi chowonetsera momwe malo onse a mapewa alili olimba. Pamene mpweya wanu ukukwera mmwamba (limodzi ndi mapewa) kapena mapiko kumbali, mbali yanu yamapewa imakhala yosasunthika kusiyana ndi momwe pulasitiki imakhazikika kumbuyo kusalowerera ndale. Mofananamo, nthawi zina mumagwiritsa ntchito scapulae kumbuyo ndipo izi zimakhala zochepa kwambiri kusiyana ndi pamene scapulae imakhala pansi kumbuyo ndi mapewa. Mlangizi wanu adzakunyengani pambali pambali ndi ndemanga monga "konzekeretsani makutu anu kumbuyo kwanu," "sungani mapewa anu pansi," ndi "kutonthoza mapewa anu" (kuwabweretsani m'makutu anu) mu makalasi a Pilates.
1 - Mpangidwe wa Scapula mu Nkhondo Fikirani ndi Kukoka
Chiwonetsero cha zogwiritsira ntchito zomwe zimagwira ndi kukoka , monga tawonera kumbuyo, zimakupatsani zithunzi pa zomwe scapulae zimawoneka ngati zakhazikika kumbuyo, malo amphamvu.
Sikuti sopo sangathe kusunthira, koma, kuwonjezeranso kudziwitsa kwanu za kukhazikitsidwa kwanu kukuthandizani kukhazikitsa kayendetsedwe kake komanso kulimbitsa mphamvu yothandiza komanso kuthandizira thupi lanu.
Mapepala a mapewa sakhala olimba pamene amachoka pakati pa midline (kutengedwa) kapena kukokera ku midline (kutengedwa).
2 - Anthu Ambiri Akugwirizana (Adatengedwa)
Anthu ambiri amazoloŵera kuchita masewera olimbitsa thupi ndi zojambula zawo zomwe zimagwedeza pamodzi mpaka pakatikati. Izi nthawi zina zimagwiritsidwa ntchito kuchokera ku gulu lakale, "chifuwa, mapewa". Komabe, ndi bwino kukhala ndi chidziwitso cha thupi chokwanira kuti musankhe ndi kugwiritsa ntchito malo osaloŵererapo kumene kuli koyenera.
Pali nthawi yochita masewera olimbitsa thupi - kukweza kulemera kwa thupi ndi yoga zimayenda m'maganizo - pamene kutsegula kwa chifuwacho kumatulutsidwa kwambiri pambuyo. Pali kuphatikizana komanso kuthandizira muzochita zomwezo kusiyana ndi pamene mumagwiritsira ntchito pulogalamuyi pamodzi.
3 - Kuchokera kumtunda (Kuchotsedwa)
Amagwiritsidwa ntchito mosiyana ndi ena, kutalika pakati pa thupi. Mwachizoloŵezi, kusunthika uku kumaphatikizapo kuzungulira kumbuyo kumbuyo.
Zingakhale zothandiza kuti manja anu apite kutali kwambiri kuti mliri uyende panja, koma zindikirani kuti malowa sali ophatikizana, molimbika, ngati momwe scapulae yakhazikika kumbuyo.
Mukhoza kuyesa zochitika zina zomwe zingakuthandizeni kufufuza kayendetsedwe ka kayendetsedwe kake ndi kukhazikika komwe kumaphatikizapo:
Pamene mukudziŵa bwino kulemera kwa mapewa mudzapeza kuti ngakhale zochitika zolimbitsa thupi zimatsutsa kusungidwa kwa scapulae. Mungayesetse kuyesa mbali yotsatila mndandanda ndi malingaliro opangika mu malingaliro.