"Ingani mu ABS!" Mawu pang'ono omwe angatchedwe kuti nyimbo ya Pilates, komabe iwo samamvetsedwa bwino.
Kujambula m'mimba ndikofunikira kwa Pilates njira yogwiritsira ntchito . Ndi njira yomwe imalimbikitsidwa pa zochitika zamankhwala, kuphunzitsa mphamvu, komanso kumapeto kwa dziko lonse lapansi ngati njira yothetsera msana.
Kuchitidwa bwino, kuphunzitsa mimba kumapanga maziko ophatikizana a mphamvu zomwe zimathandiza msana ndikuthandizira kukhazikika komanso kumasuka mu thupi lonse.
Ndi chiyani "kukoka mu abs" mogwira mtima, ndipo ndi chosiyana bwanji ndi kuwonongeka kwa "kuyamwa pakati" komwe kumawonetsa zochitika zambiri zolimbitsa thupi?
Mu Pilates, tikuyang'ana kuti tipeze maziko olimba, othandizira kuyenda. Timakhala ndi mphamvu yothamanga pogwiritsa ntchito minofu ya pathupi komanso minofu yonse ya m'mimba, kuwaphunzitsa kugwira ntchito moyenera komanso mogwirizana ndi minofu ya kumbuyo.
Pilates imatsindika mwapadera kuphunzitsa minofu yakuya, monga transversus abdominis. Minofu imeneyi nthawi zambiri imakhala yosasinthika ndipo sagwira ntchito mofanana ndi mitsempha yambiri yomwe imagwiritsidwa ntchito kwambiri, monga rectus abdominus wotchuka (sikisi ya pack abs).
Zithunzi ngati "kukoka mimba yako pamphuno," kapena poyipa, "nkudzipangitsa kuti ukhale wam'mimba" nthawi zambiri amagwiritsidwa ntchito pofuna kulimbikitsa kwambiri kukopa. Zithunzi izi, pamene zikuwonetsa maonekedwe ake, zimatha kusocheretsa.
Amatsindikanso kukoka mkati mwa chiuno ndipo amatha kulimbikitsa kutsogolo kwakumtunda kwachitsulo. Mitundu ya mkati yopanga khola loyambira silinayambe pamimba, koma pogwiritsa ntchito minofu ya pansi.
Gwiritsani ntchito Pelvic Floor
Kugwiritsira ntchito minofu ya pathupi sizimangowonjezera amayi kapena kubwezeretsa mimba .
Kuphatikizika kwa minofu ya pansi pamtunda ndikofunikira kuti pakhale maziko olimbikitsa oyendayenda kwa aliyense. Mumamva ngati mukukwera pansi pamtunda ndi kumbali ya pakati. Mmodzi angaganizirenso kugwedeza mafupa ake pamodzi. Izi zikufanana ndi zochitika za Kegel. Kusiyana kokha kokha kuli mu mphamvu. Mu Kegels, imodzi imayang'aniridwa pansi, ndipo kukwera kungakhale koopsa komanso kolimba kuposa momwe mungagwiritsire ntchito masewera olimbitsa thupi.
Lembani mkati ndi kumapikisana ndi abdominals
Pambuyo pachitetezo cha mimba, chikokacho chimayambira pamwamba pa fupa la pubic ndipo chimakhala chifuwa chachikulu m'mimba. Kuchokera kumeneko, kukopa -kukukulirakulira kupita patsogolo ndikukweza batani kumsana, ndiyeno pamimba pamtunda. Kuchokera kumeneko, anthu ena amapeza kuti amatha kupititsa patsogolo mimba; izi ndi zoona zenizeni za abs. Kusuntha uku sikuli kofanana monga momwe kungawonekere, koma kuzindikira pamwamba ndi njira yabwino yophunzitsira bwino minofu ya m'mimba. Zindikirani: Kukoka-mkati sikungoyambira kutsogolo kupita kumbuyo, komanso kuchokera kumbali ya thunthu.
Ntchito Zamphamvu Zomwe Zili M'mbuyo Ndi Abs
Kutenga abs kumakhala kochitidwa ndi msana wosalowerera .
Izi zikutanthauza kuti mitsempha ya msana imakhalapo ndipo kukoka mkati sikumapanganso kutsogolo kwa msana wam'mimba kapena phokoso la m'mimba. Pamene mimba imalowetsa, ndikofunikira kuti mupitirize kutalika ndi kupitirira kumbuyo ngati minofu ikutsutsidwa kuti ithane ndi kukopa kwa mimba. Pilates imagwiritsira ntchito phokoso lam'tsogolo komanso lathyathyathya (onani tsamba lanu la C-curve ) m'munsi mwa masewero ambiri a Pilates, koma izi ndizopanga zomwe zimapangidwira zofuna zolimbitsa thupi kuposa kale. Kawirikawiri, msana wosaloŵererapo ndi malo amphamvu kwambiri komanso zomwe tikufuna kuti tigwiritse ntchito kayendetsedwe ka tsiku ndi tsiku.
Momwe Mungapangire Ntchito Yamimba
Funso lomwe limabwera kwambiri kwa anthu omwe akuphunzira kukopa m'mimba mwawo ndi, "Ngati ndili ndi zonse zomwe ndimakoka, ndimapuma bwanji?" Yankho ndilokuti nthawi zambiri timagwiritsa ntchito mphamvu yochepa ya kupuma kwathu ndipo timayang'ana pa thupi lapatsogolo. Mu Pilates, timagwiritsa ntchito kupuma kwapadera kuti mpweya upitirire mpaka kumbali ndi kumbuyo kwa thupi. Kuchita zimenezi kumapatsa malo ambiri opuma, ndipo kumathandiza kutsegula ndi kutalikitsa kumbuyo kwa thupi.
Nthawi yoti Mulowe M'mimba Amayi
Mu Pilates ndi machitidwe ena ambiri ochita masewero olimbitsa thupi, mitsempha ya m'mimba ingagwiritsidwe ntchito mozama ngati chida chophunzitsira. Lingaliro ndilokuti minofu idzakhala yolimba, ndipo kuyanjana kwawo kuli bwino kwambiri kuti kayendetsedwe ka tsiku ndi tsiku, kapena kayendedwe ka masewera, kathandizidwa mosavuta. Cholinga sichoncho kutanthauza kuti kukopa kwakukulu ndi chinthu chabwino chomwe chingakhalepo nthawi zonse. Pamene munthu akukula kwambiri, minofu imakhala yowonongeka komanso yokonzeka kuchita. Koma palibe chifukwa choyesera kukopera tsiku lanu lonse.
Kugwirizanitsa Ntchito ya Kumimba
Kukoka m'mimba ndi gawo limodzi la kukhazikitsidwa kwa Pilates. Nthawi zonse timayang'ana chithunzi chonse momwe ziwalo zonse za thupi zimagwiritsidwa ntchito, kugwiritsa ntchito mpweya mokwanira, komanso kugwiritsira ntchito chidwi chodziŵika bwino ndizofunika kuti phindu lonse lichitike. Werengani zambiri za Pilates njira yogwirizanitsa ntchito ndi 6 Pilates mfundo .
Tsopano kuti mumvetsetse momwe mungagwiritsire ntchito m'mimba mwanu, mungayesetse kupita ku test ndi Pilates flat abs mndandanda .