Plank ndi masewera otchuka ku Pilates, yoga , ndi njira zina zolimbitsa thupi. Kusunga malo awa kumalimbitsa maziko anu ndipo kumapereka thupi lanu lonse. Miyendo imaimba manja ndi miyendo, makamaka mapewa, kumbuyo, ndi m'mimba.
Kugwirizana kwa Plank mu Pilates
Tikamapanga Pilato, timasamala kwambiri momwe timayendera. Zinthu zina zofunika zidzakhala gawo la plank iliyonse yomwe timayang'ana mu mndandandawu. Gwiritsani ntchito mndandandawu kuti muwonetsetse kuti phala lililonse mumalimbitsa umphumphu wa thupi lanu lonse:
- Minofu yanu ya m'mimba ili mkati ndipo imachotsedwa.
- Msana wanu ndi wautali.
- Mapewa anu amakhala omasuka ndi mafupa (mapiko a mapiko) atakhazikitsidwa kumbuyo, osati kutuluka. (werengani za kukhazikika kwazing'ono )
- Miyendo yanu ikugwira ntchito, ndikuyang'ana mkatikati mwa mzere wa thupi lanu.
- Thupi lanu limapanga mzere umodzi kuchokera ku fupa la fupa lanu kupita ku khutu lanu.
- Khosi lanu ndilolitali kwa msana wanu.
- Zomwe mukuyenda zimagwiritsidwa ntchito ndi Pilates mfundo : kutsindika, kusinkhasinkha, kulamulira, molondola, mpweya, ndi kutuluka.
Pilates Plank - Plain
Tiyeni tiyambe.
Pilates Plank
1. Yambani m'manja mwanu ndi mawondo anu ndi mawondo anu mwachindunji m'chuuno mwanu, ndi manja anu pansi pa mapewa anu.
- Pendekera mapewa anu mmbuyo ndi pansi ngati kuti mukanakweza zolemba zanu m'matumba anu. Ikani zizindikiro zanu kutsogolo ndipo mutembenuzire mzere wanu mkati. Zomwezi zidzakuthandizani kukhazikika thupi lanu ndikusunga chifuwa chanu.
Yambani pakati panu pamene mukuyendetsa phazi limodzi mmbuyo kenako lina. Sungani miyendo yanu kuti mugwirizane ndi malo ake.
3. Gwiritsani ntchito mpweya wa 3 mpaka 5. Tulutsani ndi kubwereza nthawi zina kapena ziwiri.
Dolphin Arm Plank
Plani ya dzanja la dolphin ndi kusiyana kochititsa chidwi kochokera ku yoga. Ngakhale kuti ndi ofanana kwambiri ndi mapepala omwe timapanga ndi manja olunjika, anthu ena amamva kuti amachititsa khama kwambiri m'mimba ndi m'mbuyo.
1. Yambani monga momwe munachitira pa nthawi zonse, m'manja ndi mawondo. Kenaka mutsitsimutsani pansi pamunsi pamapewa anu.
- 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.
2. Sungani minofu yanu ya m'mimba kuti ithandizidwe kuti muthandizidwe ngati mutabwerera mmalo mwadongosolo. Apanso, miyendo yanu ili pamodzi. Kutalika kwa thupi lanu kukuthandizira kusunthira - sikungoganizire pa thupi lapamwamba.
3. Ndikokuyesera kuti abwerere pakati kapena kulola chiphuphu kukhala chokwera kwambiri. Zonse ziwiri zimapangitsa kuti zinthu zikhale zosavuta pazokha, koma ndizofunika kuti tigwire ntchito! Choncho onetsetsani kuti mukuyenda molunjika.
4. Gwiritsani mpweya wa 3 mpaka 5. Tulutsani ndi kubwereza nthawi zina kapena ziwiri.
Mapulogalamu onse a manja ndi a dolphin ndiwo machitidwe abwino kuti ayesedwe kumbali yanu. Mapewa ayenera kukhala ngakhale kumbali zonse monga momwe ziyenera kukhalira. Onetsetsani kuti kugwirizanitsa kotero kuti muwonjezere mapewa anu komanso kukhazikika kwachangu pamene mukugwira ntchito.
Plank Yoyang'ana Pamwamba
Mbali yapafupi ndi yovuta kwambiri kuposa malo awiri apamwamba omwe tinagwira nawo ntchito, mkono wamtundu ndi dolphin. Kudzisamalira nokha kumbaliyi sikungowonjezereka.
Mu Pilates, timagwiritsa ntchito malo osakhazikika kuti atithandize kukhala ndi mphamvu zakuya monga minofu yoyamba iyenera kugwira ntchito mwakhama kuti asinthe mawonekedwe omwe amasunga mawonekedwe athu.
Mbali yamkati imatenga chithandizo kuchokera ku thupi lonse, makamaka abs. Koma pambali pambali, mudzafunikira maziko anu kuti muthe kukhazikika batala, ndipo mudzafunika kukhazikika kwamtundu komanso mphamvu.
1. Yambani kukhala pafupi ndi miyendo yanu yoponyedwa kumbali. Ikani phazi lanu pamwamba pansi kutsogolo kwa lina, chidendene chala. Lembani kuti mumakhala ndi creases m'mapiko mwako, ndikulola ngakhale mchiuno chapamwamba kugwera kumtambo.
2. Ikani dzanja lanu pambaliyi pambali, pamtunda pang'ono pamtunda.
3. Musanayambe kukankhira, chotsani cholowa chanu, kusiya mapewa anu, ndi kuchepetsa msana wanu.
Ndondomeko Yopanga Zochita Zambiri Zapitirira
4. Pogwiritsa ntchito mankhwala, sungani mmanja ndikuthandizira miyendo yanu kuti mutulutse pamphuno yanu. Tengani thupi lanu mu mzere wautali.
- Mvetserani chithandizo kuchokera ku abs, pansi pa chithandizo, ndi kumbuyo kwanu (makamaka malo anu a latissimus).
- Finyani nsonga za miyendo yanu palimodzi. Ganizirani za kukweza mafupa anu pamodzi. Izi zidzakupatsani chithandizo chochuluka kuchokera pansi.
- Onetsetsani kuti mwaphatikizidwa kuti mapewa anu akhale amodzi pamwamba, monga momwe ziliri m'chiuno mwanu.
5. Dzanja lanu lapamwamba likhoza kukhala pambali panu kapena mukhoza kuliwonjezera kumalo osanjikiza monga momwe akuwonetsera.
6. Sungitsani.
7. Pangani masekondi pang'ono kapena mpweya pang'ono ngati muli amphamvu. Ngati mutayamba kusinthana, pumani. Palibe chifukwa chokhala ndi malo osauka.
Zikomo chifukwa choyesa mapepala a mbali! Tsopano tenga mbali yonse yowamba kapena yesani kugwada kumbali ndikuwona momwe akukhudzidwira.