1 - Osalowerera Pelvis
Kumvetsetsa mgwirizano wa masewero olimbitsa thupi kuyenera kukhala chinthu chofunika kwambiri kwa aliyense amene akufuna kuti apite patsogolo. Kuyikidwa kwa mapewa kumakhudza chirichonse pamwamba ndi pansipa, kuchokera ku msana ndi khosi mpaka ku miyendo ndi mapazi.
Kulumikizana kwa msana kumagwirizanitsa ndi kuperewera kwabwino, kupweteka kumbuyo, ndipo pang'onopang'ono, kusayenda bwino koyenda. Tikayendetsa pakhosi, timakhala ndi minofu yambiri, kuphatikizapo minofu ya mchiuno , kumagwedeza (minofu yamtundu) ndi quadriceps m'njira yomwe imapangitsa kuti thupi likhale lopanda ntchito komanso lopweteka.
Mu maphunziro a Pilates, pali kusiyana kofanana ngati kuchita masewera olimbitsa thupi kapena kumbuyo kwa msana . Zochita zina za Pilates zimachitika m'njira yomwe imathandiza kuti msanawo ukhale wotalika pamatendawa poyankha kukhudza minofu ya m'mimba kukupangirani pang'ono pang'ono. Koma izi sizinthu zambiri zomwe zikuchitika mwa anthu ambiri. Komabe, palibe kutsutsana kwakukulu, komabe, za pelvis yambiri. Izo sizigwira ntchito.
Patsamba lino, timayang'ana patali pamphepete mwa ndale, komanso pamutu wotsatira, m'mimba mwachangu. Ndikuganiza kuti mutha kuona kusiyana. Pa chithunzi pamwambapa, chitsanzo chathu chili ndi pakhosi losalowererapo. Kusaloŵerera m'zinthu kaŵirikaŵiri kumakhala koyendetsa bwino kwambiri komanso kayendedwe kabwino ka pakhosi, kaya mwaimirira, mutakhala pansi, kapena mukugona .
Kuti muone kuti mapepala athu amatha kukhala osagwirizana, onetsetsani kuti ngati mbale yayikidwa pamimba pake, ikanagona pansi, osati kumangoyenda pansi. Ngati adayenera kuimirira, mungaganize kuti pelvis yake inali mbale ya madzi ndipo madziwo amakhala pansi mofanana komanso osati kumbuyo kapena kutsogolo.
2 - Pelvis Yambiri Yogwira Ntchito
Pano chitsanzo chathu chatsopano chatsopano. Ichi ndi chizoloŵezi chofala pazochita zolimbitsa thupi, koma pamapeto pake ndizochepa. Ndi malo omwe sakhazikika pamimba kapena kugwira ntchito m'mimba mwa njira zabwino kwambiri.
Mutha kuwona kuti ngati mbaleyo ili pamunsi pamimba, sizingagoneke, zikhoza kuyendetsa kumimba yake. Pofuna kuti mapepala ake awonongeke, chitsanzo chathu chatenga minofu yake kuti ikhale ndi ufulu woyenda. Pali zowonongeka kwambiri kunthaka yonse.
Izi zikhoza kuwoneka bwino. Ambiri amatha pano pamene amayesa kuchita zofanana ndi majekeseni, kapena Pilates ikuwongolera ndi chifuwa . Izi zimapangitsa kuti kukhale kovuta kudzuka, ndipo zimakhala zovuta kuti muzitha kugwira ntchito minofu yomwe mukufunadi kugwira ntchito, monga abs.
3 - Kulumikizidwa kwa mavitamini kumateteza Kuyenda Mogwira Mtima
Tcherani nonsenu nonse omwe mukulephera kuchita Pilates roll-up! Pano, chitsanzo chathu chimafuna kuti Pilates ikhale ndi mapepala ambiri. Inu mukhoza kuwona kupanda pake kwa icho. Mwinanso mungaganize kuti kusunthira ndi chifuwa chachikulu kumalimbikitsa kupweteka kwakumbuyo komanso njira zina zosagwiritsidwa ntchito bwino tsiku ndi tsiku.
Pano, nsapato za mthunzi wathu zimagwedezeka kutsogolo kwa ntchafu yake pa chiuno cha mchiuno, ziweto zake zimagwiridwa kwambiri, ndipo palibe njira yomwe angatengere thupi lake kumtunda ndi pakhosi. ndithu. Osati kokha, koma mutha kulingalira momwe kuyamwa kwa mphukira kumapangitsa kuti miyendo ifune kuwuluka - vuto lomwe mumagwiritsa ntchito popita. Chitsanzo chathu chafika patali kwambiri moti akuvutika kukhala ndi miyendo yofanana ndi mapazi ake akuthamangira kumbali
Kodi mukuwona momwe chitsanzo chathu chikuwoneka chikuwonekera pamene pamwamba pa ntchafu imakumana ndi mchiuno, osati nthawi yaitali ndi yotseguka? Chomwe tikufuna kuchiwona apa ndi mapepala omwe amawoneka mochepetsetsa pang'ono ndikutsitsimutsa kumbuyo kwa mtengowo pamene akukonzekera kupukuta - popanda chiwombankhanga komanso minofu yotsekemera ikulowa panjira.
Phunzirani kugwira ntchito ndi kusiyana pakati pa kayendedwe kameneka kachitidwe kawekha: Pezani mgwirizano wanu wosaloŵerera . Kenaka pitani ku mpukutuwo ndipo musachite popanda. Pamene abs yanu ikakhala yolimba, idzakhala yophweka kusiyana ndi kumenyana ndi chiuno chanu.
Chifukwa cha Susie Haggas wa Happy Cat Pilates chifukwa chofunitsitsa kusonyeza malo "olakwika".