Ntchitoyi imagwiritsidwa ntchito pamaphunziro a Pilates ngati ofunda kwambiri chifukwa cha msana ndi m'mimba. Amagwiritsanso ntchito thupi la pansi ndikuthandizira kukwaniritsa mpweya ndi kuyenda.
Zovuta: Zosavuta
Nthawi Yofunika: Mphindi 5
Khazikitsa
Lembani kumbuyo kwanu ndi mawondo anu atawerama ndipo mapazi anu atagona pansi. Onetsetsani kuti miyendo yanu, mabotolo, ndi mawondo anu ali osiyana ndi kutalika .
Ntchitoyi imayambira mu msana . Mu msana wosalowerera , masana a msana amakhalapo kotero m'munsimu kumbuyo sichikakamizika kulowa m'kamwa.
- Yambani Kutentha Kumodzi
Inhale. Bweretsani mpweya wanu m'chifuwa, kenako mimba, mpaka pansi .
Exhale. Tulutsani mpweya kuchokera ku mbale yamimba, mimba, kenako chifuwa. Inhale. - Exhale
Chitani chotupa pamtambo poyika minofu ya m'mimba ndikukoka batani wanu pansi pamtunda wanu. Lolani kuti chichitidwecho chipitirize kuti abs isindikizire msana pansi. Pomwe thupi lanu limathamanga , msana wanu umakhala wotalika kwambiri pansi ndipo mapepala amatha kutsetsereka kuti fupa la pubic likhale laling'ono kuposa mafupa a m'chiuno.
- Inhale
Gwiritsani ntchito kupyolera mu mapazi anu kulola kuti mchira amayamba kupindika mpaka padenga. Mchiuno umakwe, ndiye msana wam'munsi, ndipo, potsiriza, pakati pa msana. Sungani miyendo yanu mofanana. Mudzapumula pakati pa mapewa anu, ndi mzere wolunjika bwino kuchokera m'chiuno mwako kupita kumapewa anu. Musati mutambasule mopitirira apa. Onetsetsani kuti mukuthandizira kayendetsedwe ka mimba ndi mimba.
- Exhale
Mukamalola kuti mpweya wanu upite, gwiritsani ntchito mimba kuti muzitha msana pansi. Yambani ndi kumbuyo kumbuyo ndikugwiranso ntchito, pansi pamtunda ndi vertebrae, mpaka msana wanu ukhale pansi.
- Inhale
Kumasulidwa kuti asaloĊµerere msana. Konzekerani kubwezeretsa zochitikazo poyambitsa zowonongeka pamphuno. Fufuzani zochitika 3 mpaka 5.
Malangizo:
- Ngati muli ndi mavuto apamwamba kapena ammutu, mungafunike kuchita ndi kumasula gawo lachitsulo (kupyolera muyeso 3) kapena kuyendetsa mbali imodzi yokha.
- Mapewa anu ndi khosi anu azikhala osasamala panthawi yonseyi.
- Koyera konyamulira kowonjezera katemera wa pakhosi kumakhala kutsetsereka .
- Zonse zomwe mukusowa ndi masewera olimbitsa thupi.
- Tengani masewerawa ku mlingo wotsatira ndi mlatho pa mpira .