Msolo wathanzi umakwera ntchito abs, makamaka zovuta kuti zifike pa zovuta, kuphatikizapo ntchafu zamkati. Kukweza miyendo kumapangitsa kuti miyendo ndi mkati ikhalepo pamene mimba imakwera ndikukwera, ndikukhazikitsa mphamvu ndi mphamvu.
- Zovuta: Zilonda zam'mbali zimakhala zovuta.
- Nthawi Yofunika: Mphindi 5 ndizofunikira pa zochitikazi.
Zimene Muyenera Kuchita Pamalo Opita Kumalo
Izi ndizochita masewera olimbitsa thupi omwe angathe kuchitidwa kunyumba kapena ku studio.
Mudzafunika Pilato ntchito yogwiritsira ntchito pogona kuti mugwire ntchitoyi.
Mmene Mungayendetse Mbali Yokwera Pamwamba pa Pilates Mat
1. Konzani: Ugoneni pambali panu ndi ziwalo zonse za thupi kuti mitsempha yanu, mawondo, ziuno, mapewa, ndi makutu ali mumzere umodzi.
- Tsopano sungani miyendo yanu kutsogolo kuti mukhale ndi nthochi. Izi zimathandiza mosamala ndikuziteteza kumbuyo.
- Mutha kukweza mutu wanu pa dzanja lanu, kapena kutambasula mkono pansi pambali ndikuyika mutu wanu pansi. Ngati mutambasula mutu wanu, muyenera kuthandizira kusamalidwa kwanu pochotsa nthiti yanu kuchoka pamtambo.
- Onetsetsani kuti mimba yanu imakoka . Ili ndilo fungulo lanu kuti mugwiritse ntchito abs kuti mukhale olimba ndi bata.
2. Kuwombera: Mpweya umathamangira msana wanu wonse, kupanga thupi lanu lonse kutalika kuchokera kumapeto mpaka kumapeto.
3. Exhale: Gwiritsani ntchito ziwalo zanu za m'mimba komanso kugwirana kwa miyendo yanu kuti mubweretse miyendo yonse masentimita angapo kuchokera pamatenda anu.
- Onetsetsani kusunga miyendo yanu yamkati palimodzi, kuchoka ku mafupa anu kupita ku zidendene.
4. Lembani: Khalani ndi nthawi yayitali pamene mukuchepetsanso miyendo yanu pansi. Gwiritsani ntchito kulamulira.
Kubwereza: Chitani zotsatirazi 5 mpaka 8. Tembenuzirani kumbali yanu ndi kubwereza.
Malingaliro a mbali yamtambo amanyamula Zochita
- Mungathe kusintha ntchitoyi mwa kusiya mutu wanu pansi pa mkono wotambasula.
- Dzanja lakumbuyo liri lokhazikika. Gwiritsani ntchito maziko anu osati mmbuyo.
- Lonjezerani vutoli poima pamwamba pamwamba pamapweya. Nthawi yaying'ono yowonjezera pamwamba ikhoza kupanga kusiyana komwe inu mukumverera.
Pilates Mat Owonjezera
Ntchitoyi ndi mbali ya Zokambirana Zotsutsana . Pamene muli pa chikwama, mukhoza kuyesa zochitika zina mu gulu lomwelo monga:
- Chophika Kumbuyo Pambuyo / Kubwerera: Zochitazi zimachitika ndi mwendo umodzi panthawi, kutsogolo ndi kumbuyo pamene ali pa mphasa.
- Mbali Ikubwera Pamwamba: Mudzagwiritsanso mwendo umodzi panthawi imodzi, mmwamba ndi pansi pamene mukugona pamat. Ntchitoyi imagwira ntchito m'chiuno, matako ndi ntchafu kunja.
- Mphuno Yamkati Amakwera : Pamene zina zowonongeka zimalowera pa ntchafu zakunja, izi zimagwiritsa ntchito mitsempha ya mkati mwa mimba.
- Pilates Side Scissors: Pangani vuto linalake lanu, kumbuyo, mwendo ndi minofu, yesetsani kuchita masewera olimbitsa thupi.