Kodi izi zimayenda tsiku lonse kuti mukhale ndi thanzi labwino?
Ngakhale pamene simungathe kufika pansi ndikuchita masewera anu a Pilates, izi zimakhala zosavuta kuti Pilates ayambe kukuthandizani kuti mumange maziko a maziko apamwamba , ntchito yabwino komanso yopindulitsa kwambiri.
Mukhoza kuchita izi panthawi yomweyo; inu mukhoza kumachita izo limodzi pa nthawi; ndipo mukhoza kuzichita nthawi iliyonse. Koma musaganize kuti muyenera kuchita nthawi zonse (kupatula kupuma kwakukulu). Mukamachita izi ndikupita kudutsa tsiku lanu, iwo adzakhala achilengedwe, ndipo thandizo lina lomwe angapereke lidzakhala pomwe mukulifuna.
1 - Kutentha Kwambiri
Kupuma pang'ono kumapangitsa pang'ono koma kukupangitsani kuti mukhale ndi moyo wochepa. Kupuma kwakukulu kumapangidwira thupi lanu. Zimachepetsa nkhawa. Amanenedwa kuti amapereka minofu mkati. Kupuma kwakukulu kumalowa mpaka mimba mwako ndi kumbuyo, ndipo ukhoza kumverera mpaka kumapazi ako.
Kusunthira: Tenga mpweya waukulu ndikubweretsa mpweya mimba mwako, kulola mimba yako kuwuka ndi mpweya. Gwiritsani ntchito mpweya wakuya kuti mutalikire msana wanu. Amapepala amakhala pansi pamene mukulola kuti msana wanu uwonjezere mbali kuti mutenge mpweya wambiri. Bwerezani.
Dziwani zambiri:
- Diaphragmatic Breathing
- Breathing Yotsatira (chifukwa pamene abambo anu amakoka)
2 - Lembani Mtsempha Wanu
Yang'anani bwino. Yesetsani bwino. Sungani bwinoko. Chizindikiro chokhala ndi ubwino wabwino ndi msana, womwe umathandizidwa bwino.
Kusunthira: Mukakhala pansi, imvani sitonasi yanu pansi panu ndipo pewani mmenemo kuti muthandizirenso msana wanu mmwamba, kuti muteteze khosi lanu ndipo mphamvu ikukwera pamwamba pa mutu wanu. Mukamaima, ganizirani za mzere kuchokera ku fupa la fupa kupita ku khutu ndipo mulole thupi lanu lichepetse.
Pitani kwautali, koma pitirizani kukhala ndi malo abwino. Msana wanu sungalowerere ndi maonekedwe ake atatu. Musatengeke kwambiri kuti muzitha kumenyera nthiti zanu. Musadalire kumbuyo kapena kuthamangira pakhosi lanu.
Dziwani zambiri:
- Pilates Posture Check Check
- Phunzirani Kupeza Zosagwira Mtima
- Munthu Wosamalidwa Zambiri
- Kuima Pilates Legwork Zochita
3 - Yambani Mphuno Mwanu ndi Pamwamba
Kukhoza kuyenda, kuthamanga, kuvina ndi kusewera bwino ndi zina mwa phindu la kukhala ndi tchire lomwe limathandiza msana wanu ndikuthandizani kuti musunthe. Ndi chimodzi mwa mafungulo oletsa kupweteka kumbuyo .
Kusunthira: Sneak ntchito iyi abambo kulikonse. Musalowerere msana, ndiye, mkatikati, kwezani mimba yanu m'mimba. Pitani kumverera ndikumwamba (kumwamba kungatenge nthawi kuti mumve). Yambani ndi lingaliro lochita nawo minofu ya pakhosi . Kenaka yambani kuchoka pansi kuchokera pansi, pamtunda pamwamba pa mapaipi. Pitani pamwamba ndi mkati kuchokera kumeneko. Musalole kuti mulowemo mpaka mano anu atagwedezeka.
Dziwani zambiri:
- Nyumba ya Mphamvu ya Pilates
- Mmene Mungayankhire Mphindi Yanu
- Ganizirani Zomwe Mumakonda Mimba
- Pilates Owonjezera Zochita Zochita Zojambula
4 - Sungani Mapewa Anu
Kupsinjika maganizo ndi kuyisaka pa makompyuta ambiri a ife timakhala ndi mapewa athu. Koma bwanji ngati mphamvu yanu yaikulu ikugwirani inu ndipo mapewa anu atasokonezeka pansi? Mukanamva kuti mukuvutika maganizo, kupweteka pang'ono, ndipo mutasunthira ufulu. Sizovuta.
Kusunthira: Khalani kapena kuima wamtali ndi abs mutanganidwa ndi msana, monga momwe tinayankhulira pamwamba pamene tikukweza. Kenaka, tengani mpweya waukulu pamene mukukweza mapewa anu. Exhale ndikusiya mapewa anu agwe. Bwerezani. Ndiye musiye mapewa anu osasunthika pansi pamene mukudutsa tsiku lanu mutamva chithandizo kuchokera pachimake.
Dziwani zambiri:
- Kodi N'chiyani Chimakhala ndi Mapewa Pansi?
- Pilates Tikuphunzira kuchokera kwa Giraffe
- Kukhazikika Pamodzi mu Pilates
- Mbali Imatambasula
5 - Gwiritsani Ntchito Mapazi Anu
Mapazi anu ayenera kukhala ngati tani ndipo ali amoyo ngati mbali ina iliyonse ya thupi lanu. Amakugwirizanitsani padziko lapansi ndipo ayenera kupereka njira yosinthika komanso yosinthika ya moyo. Ngakhale pamene simunayime, thanzi lanu limakhudza momwe mumasunthira.
Kusunthira: Konzerani zala zanu ndikugwirani mapazi anu, kenako yesani zojambulazo: Pogwiritsa ntchito phazi lanu pansi, onetsetsani kuti zala zanu zisasunthike ndikukoka mpira wa phazi lanu ndi chidendene. Tangoganizirani dome pansi pa phazi lanu. Gwira ndi kumasulidwa.
Dziwani zambiri: