Mapepala apakati ndizofunika kwambiri pazochita za Pilates. Ntchito zambiri za Pilates - komanso njira zabwino zogwirira ntchito - kumanga mfundo zomwe maondo amaphunzitsa. Kukhazikika kwapelvicu, kusuntha kuchokera pachimake, kusunga kutalika, ndi kusuntha mopanda kupitirira malire ndi zina mwazofunikira zomwe timachita pochita maondo. Kuphunzira kulola khola lakuya pamalumikizidwe a chiuno, popanda kusokoneza malo a pelvic, n'kofunikira kuti zikhale zogwirizana ndi kayendetsedwe ka tsiku ndi tsiku monga kuyenda, kukwera masitepe, ndi kupindika.
Mapepala amphongo nthawi zambiri amodzi mwa machitidwe a Pilates omwe amathandizira kuthetsa ululu wammbuyo.
Knee Folds Pilates Exercise
- Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi. Yang'anani thupi lanu mwakachetechete. Mukamachita zimenezi, musiye kukangana kosafunika ndikuyang'anirani.
Kufufuza Kulimbana :- Khosi lanu liri lalitali ndi losasuka
- Mafupa anu amatsika ndipo chifuwa chanu chaguka.
- Manja anu ali pambali panu.
- Ndalama yanu imatulutsidwa pansi.
- Mphepete ndi msana wanu sizikhala pambali - sizimangokhala bwino ndipo sizingagwedezeke.
- Miyendo yanu ikufanana, pafupi ndi mchiuno kutali.
- Mapazi anu ali pamzere ndi miyendo yanu, zala zanu zikulozera molunjika patsogolo.
- Pumirani kwambiri. Mulole mpweya kuti uwonjezere nthiti mofanana, ndikuyenda pansi msana wanu ndi m'mimba mwawo.
- Yambani minofu yanu ya m'mimba ndi m'mimba . Ayenera kukhala otanganidwa, ndipo mimba yanu idzawongolera ndikukwera. Komabe, izi sizikusunthika mwamphamvu ndipo sizisintha malo a pelvis.
- Pogwiritsa ntchito mimba yanu, muzimva kuti mukugwiritsa ntchito minofu yanu kuti mutuluke mwendo umodzi pansi. Minofu ya ntchafu yanu idzakhala gawo la kusuntha uku, koma mimba ndizofunika kwambiri. Mukamagwiritsa ntchito abs yanu, sungani nthawi yanu. Dziwani kuti mukuzama kwambiri pamalumiki ake a m'chiuno. Nkofunika kuti musalole kuti chiuno chifike ndi mwendo.
- Exhale ndikubwezera phazi lanu pansi. Mukamachita zimenezi, onetsetsani kuti mukugwiritsa ntchito pamimba. Musalole kuti ntchafu itenge.
- Bweretsani bondo katatu katatu pambali imodzi, kenako sintha kumalo ena.
Malangizo
- Pilates kusindikizidwa ndi malo abwino kwambiri kuyamba kuyambira. Kusamuka kuchoka kumbali kupita kumabondo ndi njira yabwino.
- Gwiritsani mapepala a mawondo ngati mwayi woyesera kuti minofu yanu imakhala yotani yomwe mukufunikira kuti mukuyendetsedwe. Mwachitsanzo, mu zochitikazi, palibe chosowa chovutitsa m'khosi kapena mapewa.
- Ma Pilato ambiri amagwiritsa ntchito ngati mwendo umodzi wokha , mwendo wambiri, ndipamwamba kwambiri, njinga , kumanga pa kayendetsedwe ka mfundo zophunzitsidwa ndi mapepala a mawondo. Mungafune kuyesa iwo tsopano.
Zimene Mukufunikira
- Chikwama kapena padded pamwamba