Mmene Mungachitire Opaleshoni Yoyenera ya Rock Rock Pilates

Limbikitsani Chinthu Chake Cholimbitsa Thupi Loyamba

Pilates amatsegula mwendo wamagetsi ndi kugwira ntchito pamimba kwambiri, kupindulitsa thunthu kukhazikika komanso kugwiritsira ntchito msana. Ndizochita masewera olimbitsa thupi omwe amafuna kuti mukhale oyenera komanso olamulira. Zochitazi zimapereka mpata wokhala ndi mphamvu zosiyana pakati pa m'mimba ndi m'mimba. Mudzafunika kusunga mimba zanu kuti zikhale zovuta kwambiri kuti muzitha kugwira ntchitoyi.

Ngati muli ndi vuto la kumbuyo kapena kumutu, kapena zovuta zogwiritsa ntchito, gwiritsani ntchito masewero olimbitsa thupi (mungathe kufotokozera Open Leg Balance) ndipo musamapangidwe.

Mutha kuyang'ana ndondomeko zogwiritsa ntchito masewera olimbitsa thupi musanachite chogwedeza mwendo.

Kuchita Mwala Wowala Woyenera

Pano pali kuphwanya pang'onopang'ono kochita masewera olimbitsa thupi:

1. Yambani ndi msana . Izi zidzakuthandizani kuti mudziwe nokha, ndi kutambasula msana wanu ndi zinyama zanu. Khalani pamtali pamwamba pa mafupa anu ndipo mutambasule miyendo yanu pamtunda. Flex mapazi anu. Pewani kutseka mawondo anu. Lembani ndi kutambasula kupyola kumbali ya kumbuyo kwanu kupyolera zala zanu. Exhale ndikufikira patsogolo za msinkhu wa mapewa (kapena kugwirana zala zanu), kupiritsa msana wanu. Mwinanso mungagwire pansi pakati pa mapazi anu. Kenaka kumasula ndi kupitiriza.
2. Bwerani mawondo anu ndi kukokera mu abs yanu. Tsimikizani kuti mumvetse makutu anu. Ngati izo ziri zovuta, inu mukhoza kugwiritsanso pa ana anu a ng'ombe.

1. Kwezani ndi kupititsa mwendo umodzi, kusinthanitsa pakati pa mafupa anu ndi mafupa, chititsani kuti mimba yanu isinthidwe .
2. Kwezani ndi kukulitsa mwendo wina. Miyendo yanu iyenera kukhala patali patali-pali chizoloŵezi chochita masewera kuti miyendo ikhale yochulukirapo, koma asunge kutalika kwa mbali. Lembani m'mimba momwe mungathere ndi kukhalabe olimba.

1. Bwererani ndi kubwereranso. Powonongeka , gwiritsani ntchito zozama za m'mimba ndi chidzalo cha inhale yanu kuti mupangitse mpukutu wanu ku mapewa anu . Musayendetse patali kwambiri pamutu kapena pamutu panu. Khalani mumtambo wanu wa C pamene mukupukuta, mutasiya mutu ndi khosi pamutu.
2. Pumulani.
3. Exhale ndi kubwerera. Khalani mumtambo wanu wa C ndipo mugwiritse ntchito minofu yanu yamimba, pamodzi ndi exhale wamphamvu, kuti mubwererenso ku malo owongoka. Gwirani apa ndi kulekanitsa.
4. Bwerezaninso, kubwerera mmbuyo ndi kubwerera pamene mukugwedeza ndi kutulutsa momwe mukufotokozera.

Malangizo Othandizira Kuchita Zochita Zolimbitsa Thupi la Open Leg

• Ngati ndinu watsopano ku zochitikazo, mukhoza kuyamba ndi mawondo akuyendetsa. Pamene mukubwerera, yongani miyendo yanu. Mukamabwereranso, bwerani maondo anu kachiwiri.
• Zochita zolimbitsa thupi zimayambika ndi kuyendetsedwa ndi kuwonjezeka kwa mimba, mpweya, ndi kukula kwa msana pofanana ndi mpweya. Iwo sangachite konse mwa kudziponyera kumbuyo kuchokera kumapewa ndi kumutu. Khalani mu C-curve mpaka mutabwerako.
• Musabwerere kumutu ndi pakhosi pamene mukubwerera.
• Pambuyo pa kubwerera, musabweretse miyendo kutali kumbuyo.
• Sungani mapepala kuti asagwedezeke kapena kutsekemera pamene akubwerera ku malo oyamba.