Mmene Mungapangire Pilates Clam Exercise

Chimake ndi chotchuka komanso chophweka cha ntchito ya Pilates. Ndilo kayendetsedwe koyambirira komwe kuli koyamba kwa oyamba kumene ndipo amapereka maziko a maulendo apamwamba kwambiri a Pilates.

Pilates clam ndi yosavuta kuchita ndipo mutangoyamba kulowa muyeso, mudzazipeza kuti ndizowonjezera kuntchito yanu yomwe imagwira m'chiuno, ntchafu, ndi zonse zofunikira.

Kodi Moto Wotchedwa Pilates N'chiyani?

Pilates clam ndi masewera olimbitsa thupi omwe amayamba kuwomba m'chiuno ndi ntchafu. Amaphunzitsanso kuti thumba limayenda mkati ndi kunja.

Ntchitoyi ikuyitanitsa minofu yanu yapamwamba yachisanu ndi umodzi. Minofu ya hip ing'onoing'ono ndi yocheperako imathandiza kuyenda kwa miyendo ndi mchiuno, kuyambitsa kayendetsedwe ka pathupi ndipo ndizofunikira ku thanzi lanu lonse ndi kukhulupirika kwanu.

Chilakolako chidzakuthandizani kumanga mphamvu ndi kusinthasintha zomwe mukusowa mu zovuta zovuta. Mudzasowa luso lomwelo-kukhazikika kwa mimba, kukhazikika pamimba, kumimba kwa m'mimba, ndi kusuntha mwendo wodzisamalidwa ndi ntchentche-pamene mupitiliza kuchita zofanana ndi mbali yotsatila .

Mmene Mungapangire Pilates Clam

Mudzafunika matati a Pilates kapena malo olimba.

1. Lembani pambali panu m'chiuno mwanu ndi mapewa mumzere wowongoka.
   • Bwerani mawondo anu kuti matayala anu akhale mbali ya digirii 90 ya thupi lanu.

1. Gwiritsani mutu wanu pamwamba pa mkono wanu ngati watambasula pamutu, kapena mutengeke, pamene mumakhala bwino.
   • Onetsetsani kuti khosi lanu latalika kuti mutu wanu usabwerere kapena kutsogolo.
2. Lembani mkono wanu wapamwamba ndikuyika dzanja lanu pansi kutsogolo kwa chifuwa chanu.
3. Ikani m'chiuno mwanu pamtunda wina ndi mzake. Chitani chimodzimodzi ndi mapewa anu.
   • Gwiritsani ntchito minofu yakuya ya m'mimba kuti mugwirizane ndi ntchitoyi.

1. Sungani zala zanu zazikulu pang'onopang'ono mutembenuza mwendo wanu m'thumba lachiuno kuti bondo lapamwamba litsegule.
   • Tsegulani bondo pokhapokha ngati mutha kupita popanda kusokoneza chiuno chanu.
2. Pang'onopang'ono bweretsani bondo lanu kumalo oyambira.

Bweretsani chikondwerero kasanu, kenako musinthe mbali.

Mukakhala Otonthoza

Monga tanenera kale, clam ndi maziko a masewera ena a Pilates komwe mungagone pambali panu. Kupeza kusalakwitsa kotero kuti thupi lanu likhale lofunika ndilofunikira ndipo nkofunika kuti muzichita chigamulo nthawi zonse momwe mungathere.

Mukapeza malo anu otonthoza ndi clam, mukhoza kuyamba kumanga.

Chitsanzo Chofewa

Yambani powonjezera pulogalamu ya mpweya kumayendedwe anu. Tsatirani mpweya wanu ndipo mutsegule mawondo anu mutatuluka ndi kuwatseka pamene mutulutsa.

Sungani mpweya wanu pang'onopang'ono komanso mwatsatanetsatane ndipo tsatirani chitsanzo ichi ndi rhythm yofatsa.

Chowombera Chowombera ndi Chotsitsa Chake

Zochita izi ndi zofanana ndi clam. M'malo mokweza bondo lanu, mudzagwada pamodzi.

Kwa Finyani Yamoto:

1. Lembani pamalo omwewo monga clam ndi kuika miyendo pakati pa mawondo anu.
2. Pamene mukupita pang'onopang'ono, mwapang'onopang'ono finyani mtolo ndi mawondo anu.
3. Pa iwe umapangika, kumasula mtolo.

Bwerezani izi kasanu, kenako musinthe mbali.

Kwa Mtsinje Wosintha

1. Kunama chimodzimodzi monga clam.
2. Gwiritsani maondo anu palimodzi ndikukweza pang'onopang'ono mpweya wanu ndi kupitirira mmwamba (wanu 'clam' ndi lotseguka kumbuyo) pamene mumatulutsa.
3. Pazomwe mumapanga, pang'onopang'ono muchepetse mpweya wanu ndi phazi lanu.

Bwerezani izi kasanu, kenako musinthe mbali.

Kuthamanga Kwakukulu

Chifuwa chachikulu ndi zomveka kwambiri zimayamba ntchito ya Pilates. Mukadziwana ndi clam, mudzafuna kusunthira kumwamba . Kusiyanasiyana sikofunikira ndipo mudzapeza kuti ndiwopindulitsa kwambiri pa ntchafu zanu.