Sitiyenera kukhala nkhani kuti kafukufuku akuwonetsanso mobwerezabwereza kuti ntchito zathu zogwira ntchito zowonjezera zimatherapo kulimbikitsa kulimbika kulikonse. Kafukufuku wina watsopano wasonyeza kuti kukhala kosavuta kukhala ndi maola awiri okha kungathe kuwononga moyo wanu wonse, kuonjezera matenda anu a moyo ndikulosera moyo wautali. Mwamwayi Pilates amapita kumene mukupita.
Sitikudziwa kuti simungathe kuchita masewera olimbitsa thupi ngati Pilato, koma mutha kuchita masewera olimbitsa thupi a Pilates kuti mupite kuntchito yanu popanda kusiya debulo lanu. Yesetsani kuchita izi ndikuonetsetsa kuti musadutse maora awiri popanda kusunthira kuti mukhale ndi thanzi lanu labwino.
Ndasankha zotsatizana zotsatirazi osati kungokukweza komanso kutuluka pampando wanu, komanso kuti muthe kuyendetsa bwino thupi ndi mgwirizano. Kuchita izi kumathandizanso kuthana ndi zotsatira za mavuto osauka omwe timakhala nawo osauka nthawi zambiri timakhala tikukhala pa desiki tsiku lonse.Kodi kachitidwe kafupika, kamodzi kamodzi kamodzi kapena kamodzi kamodzi, kamapereka mphamvu, komanso kumapangitsanso kugwirizana kwa thupi, komanso kupereka thupi lakumwamba.
Kuwonjezeka kwa Chifuwa
Kukhala pa desiki sikuthandizira pathupi lathu, koma kufalikira kwa chifuwa kumatha kuthana ndi izi. Kuti mugwire kumbuyo kumbuyo, imani mu Pilates ndi miyendo yanu palimodzi, zidendene zikuwombera ndi zala. Yang'anani kutali ndi mpando wanu. Lembani, imitsani mimba yanu ndipo imitsani manja anu mmbuyo mpaka manja anu akunyengerera mopita ku mpando. Tsopano gwirani mpweya wanu ndi kufaniza mapewa anu mmbuyo ndi pansi pamene mutembenuza mutu wanu bwino, kenaka muzisiya, kenaka pitani kumaliza mphindi imodzi. Tengani manja anu patsogolo pamene mukulemba. Bwezerani maulendo asanu ndi awiri pafupipafupi 6.
2 - Single Leg Stretch
Simusowa ngakhale kuti mutuluke pa mpando wanu chifukwa cha kusunthira kumeneku komwe mwakongoletsera kuchokera kwa ophunzira a Pilates, Carola Trier. Yambani pang'onopang'ono ndikuika maganizo anu pa kukhala ozikika komanso olimba. Palibe kupotoza kapena kutembenuzidwa. Msolo uyenera kukhala wolamulidwa ndi wamphamvu.
Lembetsani pansi pa mpando wanu kuti pansi panu mufike kumapeto ndipo kumbuyo kwanu kumbuyo kumatsamira kumbuyo kwa mpando. Yesani kusokonezeka kapena kugwa. Dulani bondo limodzi mu chifuwa ndi kutambasula mwendo wina kutali kwambiri pamaso panu pa mpando wokwera. Pang'onopang'ono muyambe kuyenda miyendo, kuonetsetsa kuti mimba yanu imakhala yovuta kwambiri ndipo mitu yanu imakwezedwa kwambiri. Bwerezerani 10 - 20 mobwerezabwereza kubwereza kwazomwekugwirako mwendo umodzi.
3 - Push Ups
Kuwongolera sikukusowa pansi. Ingoyima pa mpando wanu ndi kugwiritsira ntchito thupi lanu lapamwamba Pilates kukankhira mmwamba njira.
Imani wamtali moyang'anizana ndi desiki kapena tebulo lanu. Ikani manja anu pamphepete mwa desiki lanu kuti muthandizidwe ndi kuyendetsa mapazi anu mpaka mutakhala mzere woongoka. Gwirani miyendo yanu pamodzi mwamphamvu ndi zidendene zapamwamba kuti muzitha ku mipira ya mapazi anu. Sungani mikono yanu mogwirizana ndi mapewa anu pamene mukuweramitsa mitsuko yanu kuti musamangidwe . Zingwezo zimawerama kumbali za thupi. Pakhomo lililonse la manja libweretse chifuwa chanu kumalo operekera. Bweretsani kumbuyo, mutasamala kwambiri kuti mukhalebe olimba pamimba. Pamene mukukweza ndi kutsikira mukhale otsimikiza kuti musayang'ane zidendene. Pezani 8 - 12 mobwerezabwereza kubwereza.
Chitani chizoloŵezi chonse 2 - katatu patsiku kuti mupindule kwambiri. Ngakhalenso bwino, yikani nthawi yanu kwa maola awiri alionse pamene mukugwira ntchito kuti muzitha kumenyana ndi nthawi ndikukhala ndi thanzi labwino.