Mphamvu za Mphamvu Zoposa Mphamvu Zazikulu
Powerhouse ndi imodzi mwa mfundo zofunika kwambiri pa maphunziro a Pilates . M'zaka zaposachedwapa, mawu akuti core mphamvu , adziwika bwino ndipo amagwiritsidwa ntchito mosiyana ndi mphamvu, koma sizili chimodzimodzi. Tiyeni tiwone kusiyana kwake ndi mphamvu yotani yomwe imatanthauza ku Pilates.
Kodi Mphamvu ndi Ziti mu Pilates?
Malo amtundu wa thupi lanu amapita kuchokera pansi pa nthiti zanu mpaka ku mzere wanu.
Zimaphatikizapo minofu ya m'mimba, minofu ya m'mbuyo, kumtunda , pakhosi pamapiko, ndi glutes (minofu yamtundu).
Minofu yamagetsi imagwirira ntchito palimodzi kuti ikhale corset yothandizira pa thunthu lanu. Zimakhazikika, koma zimapangitsanso kuyenda kwakukulu komwe timapanga. Ndipo amapereka mphamvu zawo zazikulu. Joseph Pilates anagogomezera mbali iyi ya thupi mu pulogalamu ya maphunziro yomwe iye adapanga. Ma Pilates onse amayamba kuyamba mu mphamvu.
Kodi Zisoni Zakale ndi ziti?
Minofu yamtundu ndi gawo la mphamvu yokhazikika, ndipo kugwiritsa ntchito maziko anu ndi gawo la kugwiritsa ntchito mphamvu yanu. Minofu yaikulu ndizomwe zimakhala zolimba monga phulusa, psoas, multifidus, ndi transversus abdominis , pakati pa ena.
Koma minofu yamtundu siyinjira yaikulu monga rectus abdominis kapena glutes, yomwe timayika ku gulu pamene tikulankhula za mphamvu. The gluteus maximus sikuti imagwiritsidwa ntchito mu kayendetsedwe kamphamvu komwe kumafuna kuwonjezeka kwa mchiuno (kulumpha, kukwera masitepe) komanso kumakhala minofu yomwe imathandiza kuti pangidwe pang'onopang'ono.
Chotsatira ichi ndi chofunikira pokwaniritsa malo osaloĊµera m'malo omwe amagwiritsidwa ntchito pa Pilates. Pilates akale amaphunzitsidwa kugwiritsa ntchito chiwindi kuti chilowetse m'malo mwa mphamvu.
Kugwiritsa ntchito Powerhouse mu Pilates
Oyambitsa Pilates ayenera kuganiza pogwiritsa ntchito mphamvu yomweyo. Ndi mphamvu yomwe imatipatsa mphamvu, bata, mphamvu, ndi mphamvu kuti tipite muzochitika zapakati pa Pilates.
Kukulitsa minofu ya mphamvu ya mphamvu kumathandiza kuti mukhale olimbitsa thupi mofulumira kwambiri.
Ikani Mphamvu Yanu Yogwirira Ntchito ndi Pilates Workouts awa
- Mphindi Zachidule za Pilates : Kuchita masewera olimbitsa thupi kumaphatikizidwe ndi mpira wa masewera olimbitsa thupi (ndi zosankha ngati mulibe gawo limodzi). Zimalimbitsa minofu yambiri yamtendere ndi mphamvu ndi zochitika 10.
- Mndandanda wa Mphindi 2 ndi Mphamvu : Zochita izi 10 sizimangowonjezera mphamvu za m'mimba, zimatambasula kumbuyo, kumbali, kutsogolo kwa thupi ndi hamstrings. Sungani malo anu amphamvu ndi olimbikitsa. Ndizochita masewera olimbitsa thupi.
- Milandu ya Pilates Mat Exercise Series : Iyi ndiyo njira yoyamba yochita masewera 10 monga momwe anaphunzitsira ndi Joseph Pilates. Zidapangidwa kuyambira pachiyambi kuti zitsutse mphamvu.
Tsopano kuti mudziwe zambiri zokhudza mphamvu, mungathe kugwedeza ndi kumvetsetsa pamene aphunzitsi anu a Pilates atumiza nthawiyo.