Mmene Mungagwiritsire Ntchito Thupi Lachiwiri Limitsani Pilates Mat Kuchita Zochita

1 - Pilates Double Leg Lift Poyamba Position

Nthaŵi zina amatchedwa ntchito ya Mermaid kapena kukweza pansi kwa ophunzitsira, kupititsa patsogolo miyendo ya miyendo yamapiritsi ndizochita zolimbitsa thupi, kugwira ntchito pamimba pamimba ndi m'mimba . Mapazi awa amanyamula ndizomwe zimakhazikika mwamphamvu pamene zimagwiritsidwa ntchito molondola. Zimakhala zovuta pamene zidakali zofunikira kwambiri kwa oyamba kumene.

Tsatirani malangizo awa ndi sitepe ndikuphunzirani kuteteza msana wanu pamene mukupeza vuto lalikulu la m'mimba.

Kulowetsa Kuyamba Position

Gwiritsani mwendo wokhoza miyendo iwiri pamwamba kapena pamtunda.

1. Lembani kumbuyo kwanu ndipo yendetsani miyendo yanu molunjika kutsogolo. Sinthirani miyendo pang'ono, kusunga zidendene pamodzi ndi miyendo yamkati mulowetse pakati, mu mzere wa Pilates. Lembani zala zakutsogolo.
2. Ikani manja anu pamutu mwanu, mutatsegulira zitsulo ndi chifuwa.
3. Inhale. Pa exhale, kukoka pamimba zanu pansi. Lolani kuti phokosolo ligwiritsire kumbuyo kwanu kumbuyo ngati pulogalamu yanu yam'mwamba imakhala pansi. Mudzasungabe mphamvuyi pamphamvu yonseyi.

Kusintha Kwambiri Kumeneko

Kuti musinthe masewerowa, chokani mutu wanu pansi pamatani monga momwe tawonetsera pa chithunzi. Iyi ndiyo njira yabwino yothetsera masewera olimbitsa thupi. Ngati mutasiya mutu wanu mutha kuika manja anu pambali panu, palmu. Sungani chifuwacho. Mungayesenso kuyika manja anu m'chiuno mwanu. Izi zimathandiza kuthetsa mavuto ambiri pamunsi kumbuyo.

Kupitiliza

Mukakhala pamalo oyamba, mukhoza kuyamba kuyendetsa ntchitoyi:

1. Inhale. Kusunga mimba kumalowetsamo ndikukankhira mmatumbo, kuchepetsa miyendo yanu m'chiuno mwanu. Yambani kuchepetsa miyendo yanu pang'onopang'ono. Kutsika pansi kumatenga nthawi yaitali kuposa kuyendetsa. Mukhoza kuchepetsa miyendo mu magawo atatu monga kusintha, kuchepetsa miyendo gawo limodzi mwa magawo atatu a njira yopita kumatumbo, kupumira, ndi kuchepetsa gawo lina lachitatu.
   
   Pitani pazomwe mungathe pokhapokha mutakhala ndi machitidwe abwino komanso oyendetsa bwino. Musalole kuti msana wanu uyambe kuchoka pamat. Gwiritsani ntchito apamwamba yanu kuti mupitirize kukweza chifuwacho. Musayese kudzisunga nokha pamutu ndi pamutu pakhosi ndi zigoli ndi manja-mayesero ofanana!
2. Pamene miyendo yanu imachepetsedwa momwe mungathere ndikupitiriza kulamulira ndi kuyanjana, pumulani.
3. Exhale ndi kukweza miyendo yanu ku malo owongoka ndi kuyesetsa mwamphamvu ndi kuyendetsa, kukulitsa abs pamene mukubwezera miyendo yowongoka.
4. Yang'anani malo anu: Pilates mndandanda, chifuwa chotsegula, zazikulu, mimba zimalowa.
5. Bwerezani zochitika 6 mpaka 8.

Malangizo Ochita Zojambula Zachiwiri

• Tetezani msana wanu! Ichi ndi zovuta zolimbitsa thupi kuchita moyenera. Yesetsani kugwira ntchito mpaka mutasiya mutu wanu, ndi chilichonse chimene mungachite, musalole kuti m'munsimu mutseke pamatumbo pamene mukuchepetsa miyendo yanu; Gwiritsani ntchito mphamvu yanu ndikusunga ziboda zanu.
• Kupuma. Ako anu amakoka ndikugwira ntchito mwakhama, choncho uwu ndi mwayi wabwino wophunzira kupuma mozama kumbuyo kwanu.