Kusunga mapewa ndi kumangiriza (mapewa) kumbuyo kumakhala malangizo omwe amaphatikizapo zochitika zonse za Pilato. Zida Zomwe Zimagwira ndi Kukoka ndizochita masewera olimbitsa thupi omwe angakuthandizeni kuwonjezera momwe mumagwirira ntchito ndi momwe mungapezere malo okhala okhazikika.
1 - Yambani Kuchita Zovuta Kulimbitsa Thupi - Konzani
1) Imani ndi malo abwino kwambiri : kulemera kwanu kuli koyendetsa pamapazi anu, mchira wanu wagwera pansi, pamwamba pa mutu wanu ukufikira kumwamba, ndipo mapewa anu amakhala omasuka. Manja anu ali pambali panu. Tiyenera kukonza mzere woongoka kumbali ya thupi lanu, kupyola bondo, chiuno, mapewa, ndi khutu.
2) Bweretsani manja anu mmwamba kuti azitha kufanana ndi pansi ndikuchokerani pamapewa anu, kusunga mapewa anu momwe mumachitira. *
Musalole kusunthika uku kukhudze zonse zomwe mwasankha. Yesetsani kumverera kuti scapula yanu ikuyenderera kumbuyo kwanu pang'ono pokha mutabweretsa manja anu. Anthu ena amakonda chithunzi chotsitsira scapula m'matumba anu.
* Kuti mumve zambiri za kukhala pamtunda pa zochita masewera olimbitsa thupi, pamodzi ndi malingaliro oyandikana nawo a kayendetsedwe ka scapula kumbuyo, onani: Kukhazikika Kwambiri Pamaphunziro a Pilates .
2 - Zida Zomwe Zikupita Patsogolo
1) Lembani ndi kufika mikono yanu patsogolo masentimita angapo. Izi zidzatsegula mapewa m'mapewa. * Pamene mukuchita kusuntha, sungani mapewa anu pansi.
2) Exhale ndi kubwezera mapewa anu kumalo osalowerera ndale. Manja anu adakali opitilira.
Gawoli lachizoloŵezichi nthawi zambiri limakhala likugona pamatumbo ngati kutentha.
* Kuti muwone chithunzi chokwanira cha kukhazikitsidwa kwa scapula pamsuntha uwu, pitani ku Scapula Kuchokera ku Midline .
3 - Zida Zibweretseni
1) Lembani ndi kubwezeretsa manja anu pogwiritsa ntchito makapu anu (mapewa pamodzi). * Komanso, musalole kusunthika kumeneku kumakhudza zotsalira zanu zonse - nthiti zanu zili pansi, mapewa anu ali pansi, ndi khosi lanu liri lalitali .
2) Exhale ndi kubwezera mapewa anu kuti asalowerere.
Bwerezani zochitika izi katatu. Mukufuna kuti mukhale ndi mtima wamkati wa momwe mkhalidwe uliwonse ukumvera. Izi zidzakuthandizani kuti musinthe mwamsanga ndikukweza mapewa anu pamene mukuchita masewera olimbitsa thupi.
* Kuti muwone chithunzi chokwanira cha kusungidwa kwa scapula pamsuntha uwu, onani Scapula Toward Midline
Zochita zolimbitsa thupi zimakhala ndi mbali yofunikira pamoyo wa tsiku ndi tsiku, kuposa kuzigwiritsa ntchito pa Pilates mawonekedwe anu. Zitha kuthandizira kuchepetsa kupweteka kwa khosi ndikupangika patsogolo. Pamene tikuloledwa kuyang'ana foni yathu kapena piritsi, pali mliri wa kupweteka kwa khosi komanso kusauka. Zochita zowonongekazi zimatha kugwiritsa ntchito mankhwala omwe mumagwiritsira ntchito tsiku lonse, ngakhale pa debulo lanu.