Kuchita machitidwe a Pilates ndibwino kuti mukhale oyenera. Amatsutsa minofu yonse yabwino yomwe imakhala ngati m'mimba ndi kumbuyo kwakumbuyo; ndipo ndi machitidwe abwino opangira mwendo omwe amagwira mapazi, ntchafu, ndi ana.
1 - Kuyimilira Pilates Legwork Zochita Zochita
Zonse ziwiri zoyimilira za Pilates zomwe mungaphunzire pano ndi zoyenera kwa oyamba kumene komanso akatswiri apamwamba. Mukangophunzira njirazi ndipo mukhoza kuwanyamulira kulikonse - ku ofesi, kunyumba, kapena kutentha kwa ntchito zina. Mutha kuzindikira zochitikazi monga momwe amachitira nthawi zambiri m'magazini monga mazira a mkati . Zina mwa zina zabwino, koma werengani malangizo awa kuti muwone kuti mumapindula kwambiri.
Kuyimira Pilates Legwork Part 1
Imani moyang'anizana ndi khoma. Khalani kutali kwambiri kuti mukhale omasuka, koma mwatcheru kuti mutha kusunga mapewa anu kumbuyo kwanu pamene mutapuma mwakachetechete pakhoma kuti mukhale oyenerera.
Ikani malo anu: Zilonda zanu, m'chiuno, mapewa, ndi makutu muli mu mzere umodzi. Mapazi akupita patsogolo, miyendo ikufanana mwachindunji pansi panu, pakhosi lanu salowerera ndale - osati kutsogolo kapena kutsogolo. Mphuno imatulutsidwa mkati ndi molimba, nthiti yachitsulo mofanana ndi m'chiuno - osati kupitirira patsogolo. Kutalika kwa msana ndi mazira achilengedwe, chifuwa chimatseguka, mapewa atasuka, ayang'anitsitsa patsogolo.
Kuyimira Pilates Legwork Part 2
Bwerani mawondo anu kuti mawondo anu apitirire pa zala zanu, osati mopitirira. Pita molunjika ndi kumverera kosatsutsa kokweza kudutsa pakati pako. Musalole kuti china chilichonse chisinthe. Musapite patsogolo kapena kubwerera kapena musalole kuti miyendo yanu isasinthe.
2 - Kuima Pilato Legwork Mbali 3 ndi 4
Kuyimira Pilates Legwork Part 3
Pitirizani kukhala ndi udindo waukulu ndikungokweza zidendene. Osasintha msinkhu wa msinkhu ndipo musalole kusuntha uku kukuponyeni patsogolo kapena kubwerera. Mabondo akupitirirabe kumapazi.
Makolo anu akugwira ntchito ndipo akuthandizani kuti mukhale osamala. Mutha kumverera matayala anu amkati ndi kumangirira mkati ndikugwirizanitsa pakati pa zidendene ndikukhala mafupa. Zimenezo ndizabwino. Izi ndizokwanira mwendo wonse, osati pamwamba pa ntchafu.
Kuyimira Pilates Legwork Part 4
Gwiritsani ntchito mzere wofanana pakati pa thupi lanu, midline yanu. Yambani miyendo yanu ndikukweza midline yanu ndikuyendetsa mutu wanu kumwamba.
Tsopano inu mwaima wamtali pa mipira ya mapazi anu, koma osati pamwamba kwambiri. Inu mukufuna kumverera kuthandizidwa kwa mabwalo a mapazi anu akubwera pansi pa inu. Iwe wapita molunjika popanda kuponyera patsogolo kapena mmbuyo.
3 - Kuyimira Pilates Legwork Part 5
Khala motalika kwambiri ndi wamtali pamene iwe ukugwedeza zidendenezo pansi. Muyenera kukhala ndi malo abwino omwe munayambira nawo, koma mukhale otalika kwambiri.
Bweretsani maulendo awiri kapena atatu, kenaka pitani ku gawo lotsatira.
4 - Bweretsani malamulowa
Tsopano mutembenuza zofanana zomwe mwachita:
- Yambani kuyima
- Kwezani zidendene, miyendo molunjika
- Khalani pa mipira ya mapazi anu (osati apamwamba kwambiri) ndipo muwerama mawondo anu. Pitirizani kukhala ndi nthawi yaitali komanso yokhazikika. Zolemba zofanana (mukufunikira zikhomo zamkati).
- Zingwe zoyendayenda zimayendetsa pansi.
- Imani mwangwiro pamapazi anu.
- Pewani kutsogolo kwanu: Ngati munawonedwa kuchokera kumbali, mabotolo anu, maondo, ziuno, mapewa, ndi makutu adzakhala mumzere umodzi. Mukanakhala kuti mukuyenda bwino, mulibe gawo lanu, chifuwa chanu chimatseguka, mapewa amakhala otetezeka ndipo mutu wanu ukuyandama pamwamba.
Bwerezaninso zochitika ziwiri kapena zitatu ndikupitiriza kuchita zochitika zotsatirazi.
5 - Pilates Stance Standing Legwork Zopangira Zochita 1 ndi 2
Muzotsatira zotsatirazi, mumadutsa njira zofanana zomwe mwakumana nazo ndi miyendo yanu mofanana, koma nthawi ino, iwo ali mu static stance . Malo apamwambawa adzapangitsa kuti Pilates ayambe mwambo wamakhalidwe olimbitsa thupi kwambiri komanso kuwonjezera chikho cha mkati. Tachititsanso ntchitoyi kutali ndi khoma kuti tipeze vuto lina. Komabe, mukhoza kuthana ndi khoma, kapena kuyimilira pambali pake, ndi dzanja lanu pazomwe mukuthandizira pang'ono.
Pilates Makhalidwe Okhazikika Malamulo Gawo 1
Timagwiritsa ntchito njira yomwe takhala tikugwiritsira ntchito pokhapokha ngati tikuwonjezera miyendo pang'ono. Mpikisano uwu umachokera pamwamba pa mwendo ukuzungulira pang'ono kunja kuchokera muzitsulo zamkati. Zigudumpha zimagulukana ndi masentimita angapo. Zitsendene ziri pamodzi. Zingwe zamkati zili pamodzi.
(iyi si malo oyambirira a ballet omwe amapezeka kwambiri. Ngakhale mutatha kuchita ballet, muyenera kuchita izi mu Pilates V. Zidzasokoneza minofu yanu yamkati ndi minofu mozungulira motere.)
Pilates Makhalidwe Okhazikika Malamulo Part 2
Khalani wamtali ndipo musalole kuti mulowemo ndi kukweza pamene mukugwada, ndikuwatumizira zala zakutsogolo. Miyendo yanu imasunthira kunja. Mudzamva kuti ntchafu zanu zamkati zimagwira ntchito. Musalole kusuntha uku kupangitsa kuti mabotolo anu alowe mkati, mapazi atuluke, kapena kusokonekera kwina kulikonse - kugwiritsa ntchito mphamvu.
Thupi lanu lonse lakumwamba akadali, koma lokha.
6 - Pilates Stance Standing Legwork Mbali Zolimbitsa thupi 3 mpaka 5
Pilates Makhalidwe Okhazikika Malamulo Gawo 3
Sungani thupi lanu mosasunthika ndi kukweza zidendene zanu kutali ndi pansi. Musasinthe msinkhu wanu wa msinkhu. Sungani miyendo yanu ndipo muyang'ane mawondo anu.
Pilates Makhalidwe Okhazikika Malamulo Part 4
Lankhulani ku midline yanu pamene mukufika molunjika pamwamba pamutu panu, ndikubweretsa mapeni anu mkati mutayendetsa miyendo ndi zidendene palimodzi. Onetsetsani kukulunga kwa miyendo yanu ndikuyang'ana panja pamene mukuwakokera pamodzi.
Gwiritsani ntchito mphamvu zotsutsana: Yesetsani kupita mmwamba.
Iwe uli pa mipira ya mapazi ako, koma osati pamwamba kwambiri. Mvetserani chithandizo cha phazi lanu pansi pa inu.
Iyi ndi mphindi yabwino kwambiri yomwe mumamverera kugwirizana kwa mphamvu yanu - mungagwiritse ntchito fano la mafupa anu akubwera palimodzi chifukwa choponderetsa pansi , kutsika kwanu, msana wanu ndipo muli ndi khosi lalitali lomwe likufika kumwamba. Mapewa anu a mapewa amathetsedwa kumbuyo kwanu ndipo mapewa athu amakhala omasuka, kumbali yokha.
Khalani pamwamba apa kamphindi. Kupuma. Sungani.
Pilates Makhalidwe Okhazikika Malamulo Gawo 5
Khala wamtali ndikutukulidwa pamene iwe ukuphatika makoya ako amkati palimodzi ndikukankhira pansi zidendene pansi. Tangoganizirani kuti mukufuna kuti mutu wanu ukhale padenga.
Bwerezani izi motsatira 2 kapena 3, ndipo chitani gawo lotsatira.
7 - Kuyimira Pilates Legwork mu Pilates Stance Routine Overview
Tsopano mutembenuza zofanana zomwe mwachita:
- Yambani kuyima
- Kwezani zidendene, miyendo molunjika. Penyani pakatikati pa thupi lanu, kukoka thupi lanu kuzungulira, ndikugwiritsanso.
- Khalani pa mipira ya mapazi anu (osati apamwamba kwambiri) ndipo muwerama mawondo anu. Pitirizani kukhala ndi nthawi yaitali komanso yokhazikika. Mukuyendetsa miyendo panja pa mchiuno kuti mawondo apite kumapazi. Gwiritsani ntchito ntchafu zamkati.
- Zingwe zoyenda, thupi lalitali, sungani zidendene zanu pansi.
- Finyani miyendo yanu pamodzi ndi phokoso palimodzi kuti mubwere kuimirira mwangwiro.
8 - Kupitirira Pilato Zochita
Tsopano poti mwachita mndandanda wa mndandanda uwu wa Pilates mumalimbikitsidwa, momwe mumakhalira komanso muyeso ndi bwino, ndipo mwakonzeka kugwiritsa ntchito zomwe mwaphunzira kuchita zambiri!