Tanthauzo ndi Malangizo
Miyendo ya pa mapepala ndi malo oyambira machitidwe osiyanasiyana a Pilates . Udindo umenewu ukhoza kugwiritsidwanso ntchito ngati kusinthidwa kwa machitidwe ambiri a Pilates, mwa kusunga miyendo pamalo apamwamba.
Pamwamba pa miyendo ya pa tebulo, mawondo amawongolera kotero kuti ntchafu zimakhala zozungulira mpaka pansi ndipo zonyezimira zikufanana ndi pansi. Miyendo ikanike pang'onopang'ono kuti mapewa amkati agwire.
Amatchedwa tabletop chifukwa miyendo yanu yakumunsi imapanga pamwamba, patebulo la tebulo pamene mapewa anu akupanga miyendo yolunjika, yowonongeka ya tebulo, kukugwirizanitsani inu pansi.
Malo apamwamba pa piritsi ndizochita masewera ake onse. Zimatsutsana ndi mitsempha ya m'mimba ya abdominus.
Mukawona pepala lapamwamba pamalangizo a Pilates masewera olimbitsa thupi kapena wophunzitsi wanu akukuuzani kuti mupite pa tebulo, ndilo momwe akufotokozera.
Malembo Osiyana ndi Mafananidwe a Zingwe za Pamwamba
- miyendo yapamwamba ya tebulo
- miyendo yapamwamba
- malo apamwamba
- malo apamwamba
- malo apamwamba apamwamba
Zitsanzo ndi Zogwiritsa Ntchito Zopangira Ma tebulo Zolemba
- Ma Pilates Zaka 100 : Zochita zapamwambazi zingathe kuchitidwa mwina ndi miyendo pamtunda wa digiri 45 kapena miyendo pa malo apamwamba.
- Criss Cross : Kusunthira kumeneku kumayambira kumalo osalowererapo msinkhu ndipo kumapita pa tebulo kukachita masewera olimbitsa thupi.
- Mapulogalamu a Pilates
- Zopopera zazing'ono
- Kutsekanso Kumbuyo
Zolemba zina zapanyumba ndi Zochita
Kuwonjezera pa kugwiritsa ntchito mawu oti Pilates udindo, palinso zochitika zina zomwe zimagwiritsa ntchito mawu opangira.
Mapulogalamu apamwamba : Kugona kumbuyo kwanu ndikuyika mapazi anu pampando, bokosi, kapena maseĊµera olimbitsa thupi pamtunda wa digirii 90. Izi ndizosinthidwa zomwe zingagwiritsidwe ntchito ndi machitidwe a Pilates.
Yojambula Top Yoga / Top Yoga Pose: Ili ndi malo a yoga kumene mukuyang'ana mmwamba, mutakweza pansi ndi manja anu ndi mapazi anu.
Amadziwikanso kuti Crab pose ndi monga Half Reverse Plank. Pachifukwa ichi, mimba yanu ndi chifuwa zimapanga tebulo. Ndipo kusokoneza nkhani, Table (Bharmanasana) nthawi zina imatchedwa Table Top, koma ndi yotsutsana, kugwada pansi, mikono ndi mapewa mozungulira pansi, msana wanu tsopano uli pamwamba pa tebulo.
Zochita Zojambula Pamwamba: Kulowa mkati ndi kutuluka pa pepala lapamwamba ndizochita masewera olimbitsa thupi. Iwe umayamba kugona kumbuyo kwako; mawondo akugwa, mapazi apansi pansi. Tsopano kwezani mwendo umodzi ku malo apamwamba, potsatira mwendo wina. Gwiritsani ntchito malowa kwa masekondi khumi, kenaka pondani miyendo yanu kamodzi pambuyo. Izi zikhoza kubwerezedwa kangapo. Kuti mumve zambiri, mukhoza kugona ndi mpukutu wa thovu kutalika kwa msana wanu. Izi zikhoza kuwonjezera kusakhazikika pa zochita masewero apamwamba.
Ndondomeko ya mapepala : Izi ndizophatikizidwa zomwe zikuchitika pamene mukugwiritsira tebulo kapena benchi kumbuyo kwanu, ndikugwada masentimita 90 kuti mutuluke pansi ndikudzichepetsa nokha ndi manja anu mpaka zitsulo zanu ziri mu digirii 90. Amagwiritsa ntchito minofu yambiri m'mikono, mapewa, m'chiuno, ndi mapafu.