Mbali Yobisika Yoyenda Pambali ndi Pilates Magic Circle

Makina osindikizira kumbuyo kwa Pilato ndi miyendo yamatsenga ndizochita masewera olimbitsa thupi zomwe zimapangitsa kuti thupi liziyenda bwino. Zimamvanso zam'maso (minofu). Inde, iyi ndi Pilates , kotero ife tikugwira nawo mphamvu zonse za Pilates kwautali ndi bata.

Musanawerenge malangizo a masewera olimbitsa thupi, onetsetsani kuti mu chithunzi pamwambapa, Lisa Hubbard, wophunzitsa, ndi ophunzira omwe akuchita nawo ntchitoyi ali ndi mawonekedwe abwino. Tawonani mizere yayitali ya matupi awo, momwe iwo amafikira kuchokera pakati koma osadandaula, ndi momwe mapewa awo aliri. Onetsetsani kuti nthiti zawo zonyamulidwa zimachotsedwera kuchoka pamatumbo, osasuntha. Mukhoza kuona mphamvu ikukwera pamwamba pa mitu yawo. Tengani malangizo awa ndi kupeza mphamvu zoterezi mu thupi lanu. Zimapangitsa kuti zovutazo zikhale zosavuta.

Ntchitoyi imapanga maluso omwe anaphunziranso pa ntchito ya Pilates mat . Mungafune kuyesa iwo musanawonjezere bwalo lamatsenga.

1 - Malangizo Ochita Zochita

1. Lembani pambali panu ndipo ikani ndondomeko yamatsenga pamwamba pa makutu anu. Mapewa anu ndi mchiuno ayenera kukhala mu mzere ndi kuponyedwa mozungulira.
2. Sungani miyendo yanu patsogolo pa mzere wa thupi lanu. Miyendo idzakhala yogwira ntchitoyi.
3. Mukhoza kuchita masewerowa ndi mutu wanu pansi ndipo mkono pansi umapitirira pamwamba, kapena mutha kuchigwiritsira ntchito pambali yanu ndi goli lanu pansi pa phewa lanu. Onetsetsani kuti muthamangitse kutali ndi chikwama, mutakweze nthiti zanu kuti msana wanu ukhale wautali.
4. Mukhoza kuika dzanja lanu pamwamba patsogolo panu kuti mukhale bata, kapena mukhoza kuwonjezera kutalika kwa mapewa monga chithunzi pamwambapa.
5. Inhale.
6. Exhale: Kwezani mmwamba pakati pa midline yanu kuti muyese mzere wamatsenga pansi, pang'onopang'ono, ndi kulamulira. Kupuma kwanu ndi kumbuyo kwanu kukukhazikitsani inu, ndipo maso anu ndi ntchafu-makamaka makutu anu amkati-akuyesa kuyendetsa bwalo.
7. Ikani: Pang'onopang'ono, ndi kulamulira, kumasula bwalo.
8. Bwerezani: 8-10 nthawi. Sintha mbali.

Zokuthandizani: Mutha kusintha njira yopuma. Mukhozanso kuyesa madigiri osiyana mmwamba mwendo wanu. Phunzirani za kugwira ntchito ndi machitidwe a ntchafu .

2 - Kuthamanga kwa mkati mwa bonasi: Kuthamanga Kwambiri kwa Mphindi ndi Phokoso, Misozi

Kusuntha kwa bonasi kudzagwira ntchito kwambiri m'kati mwako ndikukumana ndi vuto lanu. Mungafunikire kuika dzanja lanu pamwamba pa chifuwa patsogolo pa chifuwa chanu.

Malangizo Ogwiritsa Ntchito Bonasi

1. Pitirizani kutalikira pakati pa midline yanu ndikukweza miyendo yonse pamat. Monga momwe zilili poyamba, mutenge pang'onopang'ono.
2. Exhale: Gwiritsani ntchito mbali zonse za mphete kuti muyang'ane wina ndi mzake pamene mukuyendetsa miyendo yonse.
3. Lembani: Tulukani. Miyendo yatsala.
4. Chitani makina 6-8.
5. Lembetsani miyendo ndi kutembenukira kumbali ina.

Zokuthandizani: Mudzakoka pa luso lomwe mwaphunzira kuchokera kumalo okwera kumapazi ndi kukwera kwamkati . Yambitsani kukweza kuchokera kumbuyo kwa mwendo; izi zidzakuthandizani kuti Pilates ayimire pamalo ake.