Kupanga Thupi Thupi Lathunthu

Yambani minofu yanu ndi machitidwe a Pilates apakatikati

Kuchita thupi ndi thupi lonse ndi machitidwe a Pilates ndi ndondomeko yamkati yomwe imayikidwa ndi ab, butt, kumbuyo, mkono, mapewa, ndi miyendo ya miyendo ya minofu ndi kupereka thupi lalitali, loyang'ana bwino.

Mukamachita masewero olimbitsa thupi, sungani ma Pilates mfundo . Iyenera kuchitidwa ndi lingaliro loyenda mochirikizidwa ndi mpweya. Chizoloŵezi ichi chimamangika muvuta. Oyambawo angasankhe oyika zoyambira .

1 - Zomwe Zimachitika Zambiri

Kuti muchite mndandanda wa mndandanda wa zolemba :

1. Imani ndi miyendo yanu mofanana. Gwiritsani ntchito abs yanu, tchepetseni kupyolera mu midline yanu, sungani mapewa anu. Onani kuti thupi lanu liri lalitali, lalitali.
2. Bwerani mawondo anu kuti mawondo anu apite pa zala zanu. Ndi maondo akuwerama, kwezani zidendene zanu. Ndi zitsulo zonyamulidwa, zindikirani mpaka miyendo yolunjika.
3. Khala wamtali pamene iwe umatsitsa zidendene kupita pansi. Chitani zodabwitsa zisanu ndi chimodzi.
4. Bweretsani zotsatirazi: Ndi miyendo molunjika, kwezani chidendene kotero inu muli pa mpira wa phazi lanu (osati pamwamba kwambiri). Zitsulo zinakwezeka, zikugwada mawondo. Zingwe zikuwerama, sungani zidendene pansi. Tsekani mpaka kuima. Chitani zodabwitsa zisanu ndi chimodzi.
5. Bweretsani magawo onse awiri ndi miyendo ya Pilates .

2 - Mpukutu Wothandizira

Kuti mupange mpukutu wobwezeretsedwa :

1. Khalani pansi pa mafupa anu ndi miyendo yofanana, mawondo akugwa, mapazi apansi pansi, ndi manja pamwamba pa nsana wa bondo.
2. Gwiritsani ntchito pathupi panu ndi minofu ya m'mimba kuti thupi lanu likhale lothandizidwa mosavuta. Mipira imagwetsedwa ndipo khosi limasuka.
3. Flex mapazi anu.
4. Lembani m'mimba mwanu mozama kuti muyambe kubwerera. Lolani msana wanu ukuyankhidwa.
5. Sungani mawindo anu pamene mukupitiliza kumbuyo komwe mungathe kuyenda bwino. Manja anu angakuthandizeni kuti muzisunga ntchito yanu.
6. Sungani malo anu mozama kwambiri kuti mubwezeretse thupi lanu lonse.
7. Pitirizani kudula mafupa anu ndi pamwamba pa mutu wanu kuti mukhale ndi nthawi yokwanira. Chitani zodabwitsa zisanu ndi chimodzi.

3 - Zosintha zochitika pamtunda pa Mat

Popanda kusintha kwa Pilates, izi zimakhala zovuta kwambiri pamimba. Pano pali momwe mungapangire masitepe okonzekera pa mphasa :

1. Ugone kumbuyo kwako ndi miyendo mofanana, mawondo akugwa, mapazi pansi.
2. Manja kumbuyo kwa mutu ndi mapewa pansi ndipo akukwera kwakukulu koma osakhala phokoso kudutsa kutsogolo.
3. Sungani thupi lanu kumtunda kwa mapewa.
4. Bweretsani miyendo yanu pambali paphewa pambali, mutenge mapazi ndi Pilates V.
5. Yesetsani kupyolera mu mipira ya mapazi anu koma musunge zitsulo kuti ziwongole miyendo yanu pamtunda wa 45 digiri.
6. Pindani pamabondo ndi m'chiuno, pogwiritsa ntchito abs yanu kuti mubweretsere zidendene.
7. Chitani zotsatira zisanu. Pumula ndi kubwereza.

4 - Paguwa Lamulo

Kuchita mlatho wamapewa :

1. Ugone kumbuyo kwako, miyendo mofanana, mawondo akugwa, mapazi pansi.
2. Yesetsani kuima pamtunda-msana umakhala wosalowerera ndale.
3. Lonjezerani mwendo umodzi kumapeto kwa mawondo.
4. Kanizani mwendo umenewo ndi chophwanyika chophweka, chotsitsa pansi ndi phazi losinthasintha. Khalani m'chiuno mwamphamvu, ndipo gwiritsani ntchito mapewa anu ndi misana ya manja anu kuti muwathandize.
5. Pangani mlatho katatu phazi lililonse. Pumula ndi kubwereza.

5 - Kutentha Kwambiri

Kuti apange chikwangwani chokwera :

1. Lembani pambali panu m'chiuno mwanu ndi mapewa mumzere wowongoka. Ikani chiuno chanu ndi mapewa mwachindunji pamwamba pa wina ndi mzake.
2. Ikani dzanja lanu pansi pambali pa chifuwa chanu.
3. Bwerani mawondo anu kuti matayala anu akhale otseguka pang'ono kusiyana ndi madigiri 90 digiri.
4. Pumulani mutu wanu wotambasula.
5. Gwiritsani maondo anu pansi ndi pansi pamene mukukweza mapazi anu, palimodzi, kuchoka pamatumbo.
6. Mapiri a mkati mwa mapazi anu akhale pamodzi pamene mutembenuzira mawondo apamwamba.
7. Sungitsani mapazi anu koma bweretsani bondo lapamwamba mmbuyo kuti mugwirizane ndi bondo lapansi.
8. Bweretsani kutseguka ndi kutseka ndi kutsutsa kasanu ndi kamodzi. Kupumula. Bwerezani. Sinthani mbali (kapena chitani masewero olimbitsa thupi, kenako musinthe mbali).

6 - Kutuluka kwa mkati kumatulutsa

Kupanga chiwindi chamkati chamkati :

1. Lembani kumbali yanu mumzere umodzi. Sungani miyendo yanu masentimita angapo patsogolo panu kuti mukhale ndi nthochi.
2. Kwezani nthiti zanu ndi kukweza mutu wanu pa dzanja lanu. Onetsetsani kuti mumasunga nsana ndi khosi mwanjira yabwino.
3. Bweretsani phazi lanu pamutu kuti mupumule patsogolo pa ntchafu yanu.
4. Tambasulani dzanja lanu kumbuyo kwa mwana wang'ombe ndikugwiritseni kunja kwa mkondo wanu.
5. Kuika mwendo wapansi molunjika, ufike kwa nthawi yaitali mpaka ukukwera pansi. Gwiritsani ntchito ntchafu yanu yamkati .
6. Sungani malingaliro anu a kutalika pamene mutachepetsa mwendo kumbuyo.
7. Ikani mapiritsi asanu ndi asanu ndi atatu kumbali iliyonse.

7 - Dolphin Arm Plank

Kupanga thabwa la mkono wa dolphin :

1. Yambani mmanja mwanu ndi mawondo. Kenaka mutsitsimutsani pansi pamunsi pamapewa anu.
2. Zogwiritsira ntchito zanu zimatha kupitirira pansi molunjika patsogolo panu ndi manja anu, kapena manja anu amatha kufalitsidwa ndi zala. Onetsetsani kuti mapewa anu abwereranso pansi, ndipo chifuwa chanu chatseguka.
3. Sungani minofu yanu ya m'mimba kuti muthandizire kayendetsedwe kake pamene mutabwerera mmbuyo. Miyendo yanu ili pamodzi. Kutalika kwa thupi lanu kukuthandizira kusunthira-sikuli kokha pa thupi lapamwamba.
4. Onetsetsani kuti muli molunjika.
5. Gwira masekondi 15. Bwerezani.

8 - Kusambira

Kuchita masewera olimbitsa thupi a Pilates :

1. Lembani m'mimba mwako ndi miyendo yanu molunjika pamodzi.
2. Kusunga mapewa anu kutali ndi makutu anu, kwezani manja anu pamwamba.
3. Chotsani chofufumitsa chanu kuti muchotse batani anu pamimba.
4. Pofika patali, yonjezerani manja ndi miyendo yanu mosiyana ndi momwe iwo mwachibadwa amatsikira pansi. Pa nthawi yomweyi, mutenge msinkhu wanu msana womwe mutu wanu umachoka pamtambo. Sungani nkhope yanu pansi pamtambo; musayambe khosi lanu.
5. Dzanja lamanja lamanja / mwendo wakumanzere, ndiye kumanzere mkono / mwendo wamanja, kuwaponya iwo mmwamba ndi pansi mu mapulusa ang'onoang'ono.
6. Pumirani mpikisano zisanu ndikufika, ndipo kunja kwa zisanu.
7. Chitani zinthu zisanu.
8. Zosankha: pumulani phokoso la mwana .

Muli pakati pa thupi lanu lonse. Pitiliranibe.

9 - Chotsatira Mtolo

Kuchita mwendo kutsogolo :

1. Tengani manja ndi manja anu pansi pa mapewa anu ndi miyendo yanu pamodzi ndi zidendene pamodzi.
2. Mphindi wogwiritsidwa ntchito komanso thupi lanu molunjika, sungani mapewa anu ndi mapewa mosalekeza pamene mukukweza mwendo umodzi kuchokera kumatenda.
3. Lembetsani mwendo ndi ulamuliro.
4. Bwerezani kasanu. Sintha mbali.

10 - Chingwe chapafupi

Kuchita msana :

1. Khalani okwera pamwamba pa mafupa anu. Pezani pamwamba pa mutu wanu kupita kumlengalenga koma mulole mapewa anu akhale omasuka
2. Lonjezani miyendo pambali paphewa, mapazi atasinthika.
3. Lembani ndi kutambasula manja anu kutsogolo kwa inu, kutalika kwa mapewa.
4. Exhale pamene mutalikitsa msana wanu kuti ufike patsogolo. Mukupita ku C-curve yakuya.
5. Lolani kumasulidwa kwakukulu m'chuuno pamene mupitirira mapewa anu pansi ndikufikitsa zala zanu kumapazi anu.
6. Lembani ndi kupita patsogolo pang'onopang'ono pamene mumasangalala ndi chidzalo chanu.
7. Exhale ndi kuyambitsa kubwerera kwanu pogwiritsira ntchito m'mimba m'mimba kuti abweretse pakhosi. Sungani kupyola msana kuti mukakhale.
8. Pangani katatu.

11 - Zamphongo Zam'madzi

Kuchita kupotoza msana :

1. Khalani okwera pamwamba pa mafupa anu.
2. Sungani m'mimba mwathu ndi kukulitsa msana wanu kuti thupi lanu lakumwamba lithandizidwe bwino.
3. Flex mapazi anu ndikufikira pazitsulo zanu.
4. Yambani manja anu kumbali zonse, ndikuzisunga ngakhale ndi mapewa anu.
5. Pa mbali ziwiri za exhale, khala wamtali ngati mpweya wako ndikumutu pamutu wako. Sungani pakhosi lanu molimba.
6. Kupitako kuli gawo limodzi la magawo awiri kumene mumapuma kuti musokoneze theka, ndipo mumatulutsa zambiri kuti muthe.
7. Gwiritsani ntchito inhale yanu kuti mubwerere kukati. Pitani ku mbali ina.
8. Pangani maselo atatu.

12 - Chokopa nkhumba

Kupanga chokopa :

1. Lembani kumbuyo kwanu ndi mapewa anu kutali ndi makutu anu ndi mikono kumbali yanu, palmalms pansi.
2. Yambani miyendo yanu mpaka padenga. Kuwasunga iwo palimodzi, kukumbatirana pakati pa thupi.
3. Pemphani: Kusunga mimba yanu, muzigwiritsa ntchito pamimba kuti mutenge miyendo yanu kumbali. Miyendo imakhala pamodzi.
4. Thupi lanu lapamwamba lidzakhala bata ndi lokhazikika. Zimathandizira kukanikiza kumbuyo kumbuyo kwa mikonoyo pamatumbo.
5. Miyendo ikuzungulira pansi ndikuyenda kudutsa pakati. Musatenge miyendo yanu yotsika kwambiri kuti nsana yanu yam'munsi imachoke pamat.
6. Pamene miyendo yanu ikuyamba kusunthira kumbali ina ya arc yanu, gwiritsani ntchito exhale yanu kuti muwabweretse iwo mozungulira.
7. Chitani ma arcs atatu kumbali iliyonse.

13 - Teaser

Kuchita teaser :

1. Lembani kumbuyo kwanu ndi miyendo yanu molunjika, manja apamwamba - mapewa ndi nthiti pansi. Inhale.
2. Exhale: Bweretsani manja anu kumutu, pamene mukupiringa thupi lanu pamwamba ndikubweretsa miyendo yanu nthawi yomweyo. Chitani mwamphamvu kwambiri mimba. Iyi ndi mphindi yamphamvu yomwe muyenera kupita nayo. Gwiritsani ntchito mpweya wanu, osati kuthamanga.
3. Lembani: Sungani bwino ndi kufika kwa zala zanu.
4. Exhale: Sungani pansi. Pamene mutayendetsa msana wam'munsi, mikono idzabwerera kumbuyo ndipo miyendo imatsika pansi.
5. Chitani mapiritsi atatu kapena asanu.

14 - Mbali Yambani

Kuchita mbali yotambasula :

1. Khalani pafupi ndi miyendo yanu yoponyedwa kumbali. Ikani phazi lanu pamwamba pansi kutsogolo kwa lina, chidendene chala.
2. Ikani dzanja lanu pamtanda pamzere ndi chiuno chanu masentimita angapo kudutsa phewa lanu.
3. Lembani: Lembani mkono wothandizira ndikuwongolera miyendo yanu kuti mutulutse pamphuno yanu.
4. Mapewa anu ndi amodzi pamwamba, monga momwe m'chiuno chanu chilili.
5. Sungani thupi lanu mu mzere wotalika kwambiri ndipo yesani mkono wanu pamwamba mu arc kuti mufike pamwamba.
6. Tambasulani mopitirira pang'ono mpaka kufika pambali ya arc ndi thupi lanu lapamwamba.
7. Bwererani pambali. Bwererani ku malo oyambira.
8. Chitani katatu. Sintha mbali.

15 - Chisindikizo

Kusindikiza :

1. Khalani okwera pamwamba pa mafupa anu. Kwezani mapazi anu ndi kuika manja anu mkati mwa miyendo yanu. Lembani manja anu pansi pa mitsempha yanu ndikugwiranso kunja. Mabondo ali pambali paphewa, ndipo mapazi ali pamodzi.
2. Ndili ndi mphamvu yayikulu, sungani foni yanu. ndi kupanga mawonekedwe a C-curve ndi torso yanu. Maso anu ali pamphuno.
3. Pemphani: Kuyambitsa kayendetsedwe kanu ndi m'munsi, musabwerere pamapewa anu (osati khosi lanu). Dulani mapazi anu palimodzi katatu pamwamba.
4. Exhale: Gwiritsani ntchito minofu yakuya yanu ndi exhale yanu kukuthandizani kuti mubwererenso. Kusamala.
5. Pangani maulendo asanu.

16 - Pilates Pushup

Kuti tichite Pilates pushup :

1. Yambani kuyima. Sungani mapewa anu pansi pamene inu mumabweretsa manja anu pamutu mwanu.
2. Mikono yanu iyenera kutsatila makutu anu pamene mukugwedeza mutu wanu ndikuponyera kumka. Chotsani cholowa chanu ndi kuyendetsa msana wanu mpaka manja anu atakwanira.
3. Yambani manja anu pa khonde mu masitepe atatu akulu mpaka mutsogolere chithandizo / mapiritsi. Sungani mapepala anu mosasunthika pamene mukuyenda manja anu.
4. Gwirani nsapato zanu mozungulira kumbali yanu kuti manja anu asakanize nthiti zanu. Chitani katatu.
5. Yendani mikono yanu kubwereza kumbuyo.
6. Sungani msana wanu kuti muime.
7. Bwerezani katatu.

Ntchito yaikulu pomaliza thupi lonse.