Gawo ndi ndondomeko Malangizo a masewera apitayi
Mlatho umodzi ndi ntchito ya Pilates yomwe imafuna mphamvu kuchokera m'mimba ndi mitsempha: Mitundu ya minofu iyenera kuwotcha kuti zisawonongeke kuti mapiko asapitirire. Mu kalasi kalasi ya Pilates, mlatho wamapewa nthawi zambiri amabwera pambuyo pa njinga ndipo imatsatiridwa ndi kupotoka kwa msana . Mukhoza kukhala ndi luso komanso mphamvu yoyenera yomwe mukufunikira pa mlatho umodzi. Yambani pochita mwambo wong'amba (prep), musanayambe kupita kukweza phazi limodzi pamat. Pamene mukumanga mphamvu zamtundu ndi bata mumatha kuchita zonsezi. Kupanga phokoso lamoto ndi njira yabwino yothamangira pa mlatho umodzi.
1 - Mbali Bridge Yoyamba
Lembani kumbuyo kwanu musaloĊµe m'kati mwa msana, mawondo anu akuwerama ndi mapazi pamatumbo ndipo miyendo yanu imakhala kutali ndi kufanana . Yambani manja anu pamodzi ndi matanthwe anu. Pewani kumbuyo kwa mikono yanu kulowa m'thumba.
Pakhomopo, tumizani kudutsa pamapazi anu kuti mutalike msana wanu ndi kukwera pamwamba pa denga lanu. Bwerani pa mlatho pa mapewa anu ndi mawondo anu, m'chiuno, ndi mapewa mu mzere umodzi. Tsimikizirani mimba zanu ndi zinyama.
Pumulani pamwamba pa mlatho kuti mukweze phazi limodzi, kenako linachoke pamtambo. Ngati mungathe kukhalabe olimba pamene mukuchita izi, pitirizani kuwonjezera ndi kukweza mwendo umodzi. Ngati sichoncho, yesetsani gawo ili la zochitika mpaka mutapanga mphamvu zowonjezera m'mbuyo ndi kumbuyo kwa miyendo yanu.
2 - Gawo 1: Kutambasula Mtolo umodzi
Kuchokera pamphepete mwa mapewa chisanadze malo, onetsetsani ndi kuguguda bondo lanu lakumanja ndi kulibweretsa ku chifuwa chanu, ndiyeno mutambasule mwendo wanu kumanja. Gwiritsani minofu yanu ya m'mimba ndi hamstrings; iwo ayenera kukhala akugwira ntchito yosunga pelvis yanu ndikunyamuka. Sungani mapewa anu ndi khosi.
3 - Gawo 2: M'munsi mwala
Kuchokera muyeso 2, tulukani ndi kuchepetsa phazi lanu lamanja, kupita kutalika komwe mungathe kuyendetsa, mpaka maondo anu agwirizane. Fikirani ku khoma patsogolo panu ndi bondo la mwendo wanu, mwendo wanu, ndi mchira wanu pomwe mutayang'ana kumbuyo kwa mutu wanu mosiyana.
Ngati mumakhala wolimba ndipo malo anu ali otetezeka pamene chifuwa chanu chikutseguka, mchiuno, ndi mapepala atakwezedwa, pitani ku gawo 3. Ngati mukupeza pang'ono pano, ino ndi nthawi yabwino kuti mutenge mwendo wanu pansi, kupuma, ndi kubwereza masitepe 1 ndi 2 ndi mwendo wanu wakumanzere.
4 - Gawo 3: Flex Kick Up
Kuchokera muyeso 3, pewani phazi lanu lamanja ndikukankhira mwendo wanu kutsogolo. Khalani mchiuno ngakhale: Musalole kuti mchiuno kumbali ya mwendo wanu wothandizira kuti mukweze pamene mukukwera.
Exhale ndi kubwezera phazi lanu pang'ono, gwadirani bondo lanu, ndipo phazi lanu likhale pansi. Sungani pansi pamsana wanu kuti mubwerere ku malo anu oyamba.
5 - Mawu Akhuni Bridge
Kusuntha pa mlatho wamapewa kuyenera kuyendetsedwa, kupitirira, ndi kugwirizana ndi kupuma kwanu. Popeza ndizochita masewera olimbitsa thupi, zingakhale bwino kulingalira mfundo za Pilates . Kuti muzisangalatsa, yesani mlatho umodzi ndi mankhwala a mpira .