Zili zosavuta kulingalira kuwonjezera zowonjezera manja ku Pilates matayake, ndipo anthu ambiri amachita. Koma muyenera? Apa tikuyang'anitsitsa udindo wa manja ndi manja pa Pilates ntchito.
Choyamba, tiyeni tione kuti tikuyankhula za zolemera zowononga - kwa akazi, kawirikawiri 1-3 lbs; kwa amuna, pang'ono pokha. Timagwiritsa ntchito zolemera poyerekeza chifukwa pali zoopsa zomwe zimagwiritsidwa ntchito pogwiritsa ntchito zolemera kwambiri pochita masewera olimbitsa thupi kupatulapo kuphunzitsa zolemera .
Zolemera zazikuluzikulu zimapanga mphamvu ndi zovuta zomwe zingakulepheretseni kuwonetsa; imitsani khosi, mapewa, ndi nsana; ndi kusinthanso kugwiritsira ntchito masewera olimbitsa thupi kuyambira pachimake mpaka kumapeto. Chosiyana ndi chimene ife tikuchifuna mu Pilates.
Zilonda zowerengeka zingagwiritsidwe ntchito. Amaperekanso kugwirizana ndi mavuto ngati ali olemera kwambiri.
N'chifukwa Chiyani Tiyenera Kugwiritsa Ntchito Zolemetsa Zachilendo Ngati Tili Kugwiritsa Ntchito Zoyeza Zowala?
Pali zowonjezera nthawi zina kuwonjezera zolemera manja kapena mwinamwake bwino, zolemera zowamba, kuntchito kwanu.
- Muscle Toning . Ngakhale zochepa kwambiri zikhoza kuwonjezeranso minofu yowonjezereka yomwe mungathe kuchita. Malingana ndi zochitikazo, mukhoza kuyitanitsa kuyesayesa kwina kuchokera minofu, mmbuyo, m'mapewa, pachifuwa mpaka pansi. Mu Pilates yoyenera, timayesetsa kutsutsa komanso kutulutsa. Mwanjira imeneyi timagwiritsa ntchito njira zosiyana siyana zomwe zimamanga minofu yaitali, yamphamvu. Apanso, chimodzi mwa zifukwa zomwe timagwiritsira ntchito zolemera zolemera ndikutetezera vutoli ndikusaitana kugwiritsa ntchito minofu zomwe sizili bwino ndi ntchitoyi.
- Kuchepetsa Kulemera . Timakonda kuchita zinthu zomwe zimatithandiza kulemera . Chochepa chirichonse chimayesa. Kuwonjezera kulemera kwa ntchito yanu kumapangitsa kuchuluka kwa mphamvu zomwe mumagwiritsa ntchito pazochita zomwe zidzakuthandizani kuwonjezera kalori yoyaka. Koma tiyeni tikhale owona, osati ndi zambiri. Ndinawonanso Pilates DVDs kuwonjezera zolemera zowonjezera kuti kuwonjezeketsa mbali ya cardio ya kutentha komweko chifukwa cha kuthamanga komweko kapena kusuntha monga ngati kuvina.
- Kuzindikira Kwambiri . Momwemo, mutha kugwiritsa ntchito zolemera ngati momwe mungagwiritsire ntchito zipangizo zina za Pilates, kutanthauza kuti zipangizozo zimagwiritsidwa ntchito m'njira yomwe imatumiza chidwi, chidziwitso, ndi mphamvu kumbuyo kwanu. Ndiponso, ngakhale kulemera kwake kuli kochepa, zolemera za manja zidzapanga ntchito yowonjezera yowonjezera pa mapewa anu, pachimake, ndi m'mimba.
- Zosiyanasiyana . Kusunga zosiyana pazochitika zanu ndizithunzithunzi zabwino zotsutsana ndi kupsyinjika kwa thupi. Ngati zilembo za manja zimakhala ndi zitsulo zina, zomwe amachita, bwanji osaziwonjezera nthawi zina? Payekha, sindimakonda lingaliro lowagwiritsa ntchito nthawi zonse chifukwa akhoza kusokoneza chidwi chenichenicho chomwe chili chofunika kwambiri ku Pilates, osatchula kuti akhoza kusokoneza kutuluka kwa mavitamini abwino. Kuthamanga ndi mbali yaikulu ya ntchito za Pilates .
Kodi Pilates Zochita Zingatheke Bwanji Ndi Zolemera Zolemera?
Pano pali zochitika zapamwamba za Pilates (ngakhale kuti tikuchita chinachake osati chachilendo) mukhoza kuyesa zolemera zanu ndi:
- Ambiri
- Sungani
- Kuthamanga kawiri kawiri
- Chingwe Chakumtunda
- Mwawona
- Mphuno Yamphepete
- Masewera
- Kusambira
Inde, mungathe kulenga. Palinso ma Pilates ambiri omwe amawunikira komanso opangira zolemera akhoza kuwonjezeredwa. Miyeso ya ankle komanso. Mukhoza kuwonjezera kulemera kwa masewera olimbitsa thupi pazipangizo zina za Pilato. Ngati mukufuna kugwiritsa ntchito zolemera pa wokonzanso, ayenera kukhala zolemera zowononga, koma mpira wapamwamba ndi mpando wa Pilates ndi oyenerera kulemera kwa manja.
Chinthu chofunika kwambiri kukumbukira ndi chakuti simukufuna kuti zolemera za manja zisokoneze cholinga cha masewera olimbitsa thupi. Choncho, simungagwiritse ntchito zilembo zamanja pochita masewera olimbitsa thupi komwe zimakhala kuti zikuyenda bwino. Mu Pilates, izo zimaphatikizapo zochita zozembera monga kupukusa ngati mpira kapena kusindikiza, ndi kuphunzitsa kumene muyenera kugwiritsa ntchito manja anu kuti mukhale olimba kapena wolemera.
Kumbukiraninso kuti zolemera pamapeto a manja kapena miyendo yanu zikuwonjezereka zovuta pamayesero. Mungafune kusintha mwa kugwira manja anu pafupi ndi thupi lanu. Zomwe zimapangidwira ndi kubwerera mmbuyo , mwachitsanzo, zitha kuchitidwa ndi zitsulo zochepetsedwa ndi kugwidwa ndi mapewa pamene manja ndi zolemera zili patsogolo pa chifuwa, chifuwa ndi chifuwa.
Sangalalani ndipo mugwiritse ntchito zolemera bwinobwino.