Chirichonse Chimene Mukuyenera Kudziwa Kuti Chitani Kupita Kokwanira Muzichita Mokwanira
Mpukutuwo ndi umodzi wa zochitika zapamwamba za Pilates Mat. Kutsegula ndi vuto lalikulu kwa minofu ya m'mimba , ndipo amadziwika kuti ndi imodzi mwa zochitika za Pilates flat abs . Zanenedwa kuti Pilates imodzi imatuluka ndi yofanana ndi mipando isanu ndi umodzi yokhazikika, ndipo imakhala yabwino kwambiri kusiyana ndi kugwilitsa mimba .
Anthu ambiri amakumana ndi masewera olimbitsa thupi a Pilates.
Matingaliro ngati vuto kumadzuka konse, kuthamanga koma kukhala ndi mapazi akuuluka mmwamba, ndi kubwera ndi kufulumira (kuyendayenda) mmalo mwa mphamvu ndizopweteka kawirikawiri. Koma ndi malangizo awa ndi malangizo, mungaphunzire kupanga Pilates ikuwongolera ndi mawonekedwe abwino kuti mulimbikitse maziko anu.
Khwerero ndi Ndondomeko Malangizo a Pilates Kupatulira
- Lembani kumbuyo kwanu pansi ndi miyendo yanu molunjika. Lolani mimba yanu kugwa pansi ndikuonetsetsa kuti mapewa anu ali omasuka komanso kutali ndi makutu anu. Tengani mpweya wochepa ngati mukuyang'anitsitsa kayendedwe ka thupi lanu.
Mukakonzeka, chotsani chingwe chanu kumbuyo kwanu ndi nthiti zanu pansi, pamene mukubweretsa manja anu molunjika pamutu ndi mmbuyo kuti nsonga zazing'ono zanu zikulozera khoma kumbuyo kwanu. Izi zidzakhala malo anu oyambira.
Kusunthika koyamba ndi Pilates Arms Over . - Lembani: Siyani scapula wanu pansi pamene mukubweretsa manja anu pamwamba pa mutu. Pamene manja anu akudutsa makutu anu, lolani chigambacho chigwetsedwe ndipo mutu ndi msana zimalowetseramo.
- Exhale: Pitirizani kuyenda mofulumira kuti muzitha kuyendetsa thupi lanu muzitsogolere "kumwamba ndi kupitirira" kumapazi anu. Iyi ndi "mphindi ya choonadi" kwa ambiri. Lembani mkati mwanu ndi kukulitsa msana wanu wa msana pamene mutuluka. Ndicho chimene chimakutengerani (osati kuthamangira).
Pomaliza, kusunga mutu kumathamanga, mimba m'mimba, ndi kumbuyo kumbuyo, kufika kwala zala.
Momwemo, miyendo imakhala yolunjika panthawi yonseyi ndi mphamvu yofikira kudendene. Komabe, kusintha kungakhale kulola miyendo kugwedezeka, makamaka pamene mukubwera ndikufika kumapazi.
- Pemphani: Bweretsani mpweya wanu m'mimba mwako ndi kumbuyo pamene mukukwera pansi, mutenge mchira wanu pansi, ndipo muyambe kusuntha, mutsimikiziridwa ndi vertebrae, pansi.
Chombochi chimayambitsa kayendetsedwe kake mpaka mutatsala pang'ono kufika.
Zindikirani: Onetsetsani kusunga miyendo pansi ndipo musawalole kuti aziwuluka pamene mukugwera. Onetsetsani kuti mapewa anu ali omasuka komanso osakwera. - Exhale: Pitirizani kukhazikitsa vertebrae imodzi pambuyo pake pansi pansi.
Sungani thupi lanu lakumtunda pamene mukuyenda pang'onopang'ono komanso muli ndi mphamvu. Mikono imatulutsidwa ndipo ikutsatira kayendetsedwe ka chilengedwe cha mapewa pamene mukuponya.
Pamene mapewa anu abwera pansi, mikono imayenda ndi mutu pamene mukupitirizabe kugwedeza pamat. - Chitani mobwerezabwereza kasanu ndi kamodzi. Mpukutuwo ndi umodzi wopitilira, wolamulidwa ndi woyendayenda. Yesani kugwirizanitsa ndi mpweya. Ngati mumagwiritsa ntchito mwatsatanetsatane, kubwereza 6 kudzakhala kokwanira.
- Kenaka, yesetsani Pilates kupukuta ndi zamatsenga.
Limbikitsani Mphamvu ndi Kukhazikika Kwambiri Kukulitsa Mapulogalamu Anu
Pilates ikuphuka imakhala ndi mphamvu zambiri zamtundu komanso mpweya wambiri. Zingakhale zothandiza kumanga nyonga ndi kusinthasintha kuti zitha kupyolera mwazochita zofanana zomwe zimayambitsa zigawo zina.
- Yambani ndi khoma . Zochita izi ndi njira yosavuta yopangira kufotokoza kwa msana umene mukufunikira kuti muthe.
- Kenaka, chotsani chifuwa . Kukwezera pachifuwa kukuthandizani kuti mukhale ndi mphamvu zowombera thupi lapamwamba.
- Kenaka, gwiritsani ntchito mpukutu wothandizira . Izi ndizochita zolimbitsa thupi zolimbikitsa zomwe zimamva ngati "abambo apansi," kuti atenge mpukutuwo pamutu wa pakhosi, komanso kuti aphunzire kugwira ntchito msana pamphuno lakuya.
Kodi ndi "Mapazi Anga Ouluka?"
Kukhumudwa kumodzi kwa mpukutuwo ndi pamene mapazi ndi miyendo akufuna kuuluka pamtambo poyankha kuwuka kwapamwamba. Chifukwa cha izi ndikuti minofu ina yomwe imathandiza thupi lakumwamba kugwedezeka patsogolo ndi minofu yomwe imasintha mchiuno, yotchuka kwambiri ya hip-flexors .
Mphindi, nthiti pansi ndi mkati, ndipo msana waukulu wa msana ndi mbali zofunika kwambiri zozungulira; ndipo ndicho chimene abdominis transversus amachita. Mitsempha yopingasa imagwedeza mimba ndikugunda thunthu kutsogolo. Zimathandizanso kuti nthiti zifike pafupi pakatikati . Minofu ina ya m'mimba ikugwira ntchito mu mpukutuwo. Koma ngati mumangoganizira za zochita za transdomus abdominus, zidzakuthandizani kuti muyambe kugwiritsira ntchito minofu yotchinga ndipo muzitha kuchepetsa "mapazi oyenda."
Sungani Pelvis Yanu
Chimodzi mwa zovuta kwambiri zomwe zimayesedwa pamphunoyi ndi malo ovuta kwambiri. Ngati mutayika mapepala anu, komabe zidzakulemetsani kuti muyimitse. Mphamvu zanu zonse zidzaloledwa kumalo otsika a thupi lanu ndipo mapazi anu adzafuna kuti aziuluka pamtambo m'malo mwa thupi lanu!
Chimene mukufunikira kuchita mmalo mwake, chimakhazikika m'mimba mwachisawawa kuti minofu yanu ikhale yotalika, ndipo abs yanu yonse ikhoza kugwira ntchito kuti ikunyamule.
Phunzirani za zovuta zazitsulo zapakhosi .
Lembani Zingwe Zanu
Ngati muli ndi vuto ndi kukwera, chimodzi mwa zinthu zabwino kwambiri zomwe mungachite ndikugwada. Izi zidzakuthandizani kuthetsa zochitika zapadera za mchiuno, kuti muthe kulimbikitsana ndikugwirizanitsa abdominis ndi trans absus.
Pangani mawonekedwe oyambirira a mpukutuwo ndi kungogwada mawondo pang'ono. Inunso mukhoza kugwadira mawondo mukamafika ndikugwiritsa ntchito manja anu kumbuyo kwa mawondo anu kuti muthandizire nokha ndikuthandizira zina zonsezo. Musatengere pafupi zidendene zanu kapena zovuta zanu.
Gwiritsani ntchito
Chimodzi mwa nsonga zabwino kwambiri zogwirira ntchito ndi kuika kansalu kakang'ono pansi pa miyendo, pamwamba pa mawondo. Izi zili ndi zotsatira zofanana ndi kugwada, koma mwa njira zina zimakhala bwino. Ndizobisika ndipo zimathandiza thupi kupeza lingaliro lofunikira lolola kupita kumapiko otsekemera pamene akuloleza kuti abwerere mu thunthu.
Chinthu china chimene mungayesere kuyesa ndi gulu la masewero olimbitsa thupi . Lembani gulu la zojambulajambula kuzungulira mipira ya mapazi anu ndikugona pansi. Mmalo mopita pamwamba, mikono idzayamba kuchokera pansi ndi mbali zanu ndi manja omwe akugwira gululo. Sinthani mavutowo mu gulu kuti akupatseni chithandizo pang'ono pamene mukukwera ndi pansi.