Kuthamanga kwa Swan ndi ntchito ya Pilates yomwe imagwirira ntchito kumbuyo, m'mimba, pamaso, kumatumbo ndi m'kati mwa ntchafu. Ndilopakatikati pa kusuntha komwe kumamanga pa Pilates swan. Kuthamanga kwa Swan sikuli kwa aliyense. Ngati ndinu oyamba, kapena muli ndi vuto lakumbuyo kapena lakumutu, gwirani ntchito yokongola . Ngati mukufuna kukwera panyanja, muyenera kuchitapo kanthu kuti musamalimbikitsenso musanayambe kusuta, kumbuyo kwanu, ndipo mchira wanu ukuyenda kupita pansi nthawi zonse!
1 - Yesetsani Kulowa mu Swan
Konzekerani: Ugone m'mimba mwako.
Kwezani mimba yanu kutali ndi pansi ndipo mutumize mchira wanu pansi kumbali, mutenge phokoso la pubic.
Miyendo yanu ndi yolunjika. Iwo akhoza kukhala osiyana pang'ono.
Mapewa anu amapewa amatsamira kumbuyo kwanu ngati malo anu manja anu pansi pa mapewa anu.
Imani : Sungani msana pamene muthamangira kukwera.
2 - Pitirizani Kukanikiza
Pitirizani kuikapo: Chingwe chanu cha msana chikukula motalikira pamene mumagwiritsa ntchito mphuno mpaka pamene manja anu ali olunjika kapena pafupi.
Ndikofunika kwambiri kusunga kutalika kumbuyo, ndi tailbone pansi ndi abs lifting, kuposa kukankhira mmwamba. Musati mukankhire mokweza kwambiri kuti mukumva chingwe m'mbuyo kwanu.
3 - Tulutsani Zida Zogonjetsa Pambuyo
Exhale: Tulutsani manja anu, kuwongolera molunjika pafupi ndi makutu anu.
Thupi lanu lidzagwedezeka patsogolo ndipo chifukwa chakuti mukusunga nthawi yanu yaitali ndipo miyendo yanu idzabwera. Ntchito yanu ndi kusunga makola anu amkati ndi kugwedeza, kuchotsedwa kwanu, ndi mapewa anu kuphatikizapo maziko anu.
4 - Kutha Kwambiri Kubwerera
Ndizosatheka, koma mukhoza kuchita.
Lembani: Pangani mawonekedwe anu okongola, apangidwe kawirikawiri ndikugwiritsa ntchito kutalika ndi kufika kwa thupi lanu, pamodzi ndi cholinga, kuti mugwedeze mmbuyo ndi manja ndi manja anu atatulutsidwa. Musatsike thupi lanu lonse kapena zonse zidzatayika ndipo simudzakhalanso. Pezani kusuntha kupyolera muzowonjezereka ndi mphamvu zowonjezera mphamvu - ntchito yogwiritsira ntchito, ntchafu zamkati, ntchito, zobwerera kumbuyo, ndi abs.
Ili ndilo lapamwamba kwambiri. Ndi bwino kumanga pogwiritsa ntchito kusunthikitsidwa kotsimikizika pansipa
5 - Mwala Wina Mmbuyo: Zida Zimasunthira Pansi pa Akhazikitsidwa
Pewani: Bweretsani manja anu pansi pa mapewa anu ndikudzipangirani nokha kuti musinthe.
6 - Pitani ndi Kuyenda
Bweretsani kukwera kwachitsulo katatu kapena kasanu.
Izi ndizochita masewera olimbitsa thupi omwe amagwiritsa ntchito mpweya kuti awathandize. Yesetsani kukwera phokoso ndi kuthamanga kudutsa mbali imodzi kupita kwina. Nthawi zina amasonyeza kuti ndizomwe zimayenda mwamphamvu ndipo zimamasulidwa kunja koma ndi bwino ndi mpweya wabwino komanso kuyendetsa bwino.
Pamene mukugwira ntchito yopambana kwambiri ma Pilates mfundo , monga mpweya ndi kutuluka, ndizo zomwe zimapangitsa iwo kukhala opambana thupi / malingaliro apadera osati masewera olimbitsa thupi.
Kuthamanga kwa Swan kumakhala kolimbikitsana kowonjezera kumbuyo. Ndibwino kuti muyambe kuchita masewera olimbitsa thupi ngati kuthamanga komweko, monga kubwerera kumbuyo kwa mwana .