Iyi ndi mlingo wapakatikati wa msuzi wa Pilates. Amagwiritsira ntchito mphamvu za m'mimba komanso kutambasula kumbuyo, kumbali, kumaso, ndi kumtunda. Ngati simunaphunzitse Pilates zambiri, mungafune kuyamba ndi Zochita za Pilates Beginner kapena Quick Workout 1 . Zonsezi ndizochitika zabwino kwambiri zomwe zimaphatikizapo zovuta zovuta.
Mndandanda uwu suphatikizapo kutentha. Komabe, kulimbitsa thupi kulikonse kumayambira ndi nthawi yokhazikika ndikukhazikitsa mgwirizano. Mungayesetse kufufuza zozizira zomwe musanayambe kuchita.
Wokonzeka kupita? Gawo lirilonse liwonetsa masewera olimbitsa thupi ndikupereka chiyanjano kwa malangizo onse ogwiritsira ntchito pa kusuntha. Mukamadziwa masewero olimbitsa thupi, muyenera kuyang'ana sitepeyi pang'onopang'ono ngati chikumbutso. Kwa tsopano, pitani ku zochitika zonse ndikuziphunzira bwino, ndiye gwiritsani ntchito batani kuti mubwerere ku izi.
1 - Ambiri
Zojambula zamakono za Pilates nthawi zambiri zimagwiritsidwa ntchito ngati kutentha kwambiri kwa mimba. Popeza zimachitika kumayambiriro kwa nthawi yopuma, mungafune kusintha ndi kusunga miyendo mmwamba kapena kugwada ndi mawonekedwe omwe ali pansi.
2
Ngakhale kuti amatchedwa kutambasula, ntchitoyi ndi yokhutira pamimba. Manja anu akukoka mtolo mwakachetechete kwa inu, koma mukugwiritsira ntchito abs komanso osagwira mwendo.
3 - Mtanda wa Criss
Mchinji wa Criss umaphatikizapo kuzungulira kwa msana, kumayambitsa zovuta zowonjezera m'mimba mwathu.
4 - Swan ndi Ndodo
Swan ndi Msuzi Yoyendetsa Ntchito Yowonjezera Kumbuyo. Ndikofunika kuwonjezera zochita zolimbitsa thupi mu Pilates workouts. Amathandizira kuchita machitidwe ambiri omwe amabwera kutsogolo.
5 - Double Straight Leg Lowers
Lembani m'mimba mwanu, ponyani mafupa anu palimodzi, ndipo khalani ndi pakati pa mzere. Olungama awiri Low Lowers angakonde kukuchotsani. Kodi ziwoneka bwanji? Msana wanu ukanakhala pamatope, padzakhala malo aakulu pakati pa ntchafu zanu, ndipo khosi lanu likanakhala likuphwanya. M'malo mwake, abs yanu ili pansi ndipo kuyenda kwanu kumayendetsedwa pamene mukuchepetsa ndi kukweza.
6 - utawaleza
Kodi Utawaleza uli ndi kapena popanda mzere wamatsenga . Utawaleza ndizochita masewera olimbitsa thupi. Khalani okonzeka-zonse zimachokera kumimba amphamvu.
7 - Teaser ndi One Leg
A teaser ndi opambana pachimake mphamvu zomanga. Zimamangirira mphamvu, zamphamvu, zowonongeka, zowonongeka, mpweya, ndi zamadzimadzi-zonse zomwe timayesetsa mu ntchito ya Pilates. Masewera ndi One Leg ndiwamasinthidwa. Mukadziwana ndi Teaser, chitani Teaser ndi miyendo yonse.
8 - Kupukuta Monga Mpira
Kupalasa ngati mpira kumapangitsa msana, kumagwira ntchito kwambiri m'mimba komanso kumatulutsa mkati mwa kuthamanga kwa thupi ndi kupuma m'thupi. Mungafune kubwereza Zopangira Zojambula Zojambula Musanayambe Kugubuduza ngati mpira.
9 - Chiyanjano Choyang'anitsitsa
Eya, kutambasula kwakukulu. Pita kupuma ndi kutalika-kugwirizanitsa mphamvu pansi kupyola mafupa komanso pamwamba pamutu.