Mu Pilates, timaphunzira njira zambiri zopuma kupuma koma njira imodzi imatsindikitsika pamwamba pa ena onse, kupuma kwabwino. Zochita zonse ziyenera kupuma mokwanira, kugwiritsa ntchito mpweya uliwonse kuti upange mpweya watsopano ndipo kenako kuchotsa mapapu a mpweya uliwonse. Cholinga chake ndi kuika magazi m'magazi, kuwonjezera kufalitsa kwapakati, ndikukumana ndi mphamvu yowonjezera yomwe mpweya wathunthu umatulutsa.
Monga imodzi mwa zisanu ndi chimodzi zoyambirira za Pilates mfundo , mpweya ndi maziko a gulu la Pilato. Kawirikawiri timayendetsa masewero athu ndi kulemba ndi exhale chitsanzo ndikugwiritsa ntchito mpweya kuyambitsa ndi kuthandizira kayendetsedwe kake. Kuphunzira njira ina yopuma yopuma sikudzangowonjezera maonekedwe abwino kwa oyamba kumene komanso kudzalimbikitsa ndi kusintha zotsatira za akatswiri apamwamba kwambiri.
Pilates amadziwika kuti njira yogwiritsira ntchito masewera olimbitsa thupi komanso kuphunzira kupuma kwapadera sikudzakhala kosiyana. Kusunga minofu ya m'mimba kutengedwera mkati ndikumwamba komanso kutenga maluwa akuluakulu nthawi imodzi kumakhala ngati kuchita masewero olimbitsa thupi. Koma ndicho chomwe chidzachitike ndipo iwe udzakhala katswiri nthawi zonse.
Zimene Simuyenera Kuchita
Nayi njira yomwe mungakhale mukupuma tsiku linalake. Ikani manja anu pa mimba yanu yochepa. Tengani mpweya wozama ndikulola mimba yanu kupitilira panja m'manja mwanu.
Tsopano exhale ndi kutulutsa mlengalenga ndikuyang'ana manja anu akukoka m'chiuno. Tengani mpweya pang'ono kuti muzimva kuwuka kwachirengedwe ndi kugwa kwa mimba. Palibe cholakwika chilichonse ndi kachitidwe kakupuma, koma tsopano kuti mwasintha kalembedwe kachitidwe ka mpweya, tiyeni tipitirire ku njira yopuma yopuma.
Zoyenera kuchita
Mu njirayi, timatulutsa mpweya pamwamba ndi kunja kwa mimba ndikuyang'ana kutsogolera mpweya kumbuyo kwa thupi ndi mbali za nthiti. Sungani manja anu kuchokera m'mimba mwathu mwapang'onopang'ono kumbali zonse za thupi lozungulira nthiti kuti mugwire ntchitoyi. Tengani mpweya wakuya kumbali ndi kumbuyo kwa thupi. Kumbukirani kuti mapapu anu amakhala mkati mwa chifuwa chanu komanso nthiti zanu zimatha kukula ndi mpweya uliwonse. Mvetserani nthiti zanu ndikukankhira manja panja pamene mukulemba. Pazomera zanu nthitizi zikhoza kugwirizanitsa ndipo manja adzatembenukira kumbuyo. Bwerezani kachitidwe ka kupuma kangapo mpaka mutamva kuti nthiti zikukula ndikugwirizanitsa.
Onjezerani Abs ndi Band
Pamene abs imakoka bwino, imateteza msana ndikuchita ngati corset yothandizira thunthu lonse. Kudziwa kupuma bwino pamene kusunga mkompyuta kumatipatsa chithandizo chapadera muzochita zolimbitsa thupi. Pamene mukuchita kupuma mofulumira, mudzapeza kuti mukuchita masewera a Pilates mosavuta. Zimathandizira kupanga kosavuta kosavuta komanso kumapangitsa kuti kutalika kwa msana ndipume.
Zochita izi zidzakuthandizani kuti mukumva kupititsa patsogolo kwa nthiti ndi mpweya:
- Manga masewera olimbitsa thupi pafupifupi atatu m'munsi mwa nthiti yanu. Mukhozanso kugwiritsa ntchito kutalika kwa zotanuka kapena kukulunga manja anu kuzungulira nthiti.
- Gwiritsani gululo kutseka patsogolo pa chifuwa chanu.
- Lembetsani: Mulole mpweya uyende pansi msana wanu ndikukwera mpaka kumbuyo kwanu ndipo mutenge mbali kuti mukumva kuti gululo latambasulidwa, kumbuyo ndi kumbuyo, ndi mpweya wanu.
- Exhale: Gwiritsani ntchito nthiti kwa wina ndi mzake pamene mukupuma mpweya.
Pamene kupuma kwapadera ndi njira yomwe mungagwiritsire ntchito pamene mukufuna kuti mukhale opanda nthawi, mukulankhula za maphunziro apa. Sitikufuna kuti tizikhala nawo nthawi zonse.
Kutupa kwa mphutsi , ndi kuwonjezeka kwa chiberekero cha mimba pa chinyontho, ndi njira yabwino kwambiri yopuma nthawi zonse. Kuwonjezera kupuma kwa mpweya wanu wopuma kumapangitsa kuti muzipuma mokwanira.