Mwendo umodzi womwe umatsata Pilates zochita masewera olimbitsa thupi umayang'ana pamtambo, minofu kumbuyo kwa ntchafu. Zing'onoting'ono zikulumikiza mchiuno ndi kusinthasintha bondo muzochita monga kuyenda ndi kuyendetsa moyo wa tsiku ndi tsiku. Msolo umodzi wotsekemera kuchita masewera olimbitsa thupi ndi njira yabwino yogwiritsira ntchito mphamvu yanu, kuyesetsani kusunga mimba yanu, chifuwa chotsegulidwa, ndi mapewa okhazikika.
Izi ndizochita zoyenera kwa oyamba kumene komanso kukhala ofunikira kuti azichita masewera olimbitsa thupi.
Zimene Mukufunikira
Mphethi imodzi yokha ingathe kuchitidwa kunyumba kapena ku studio. Zonse zomwe mukusowa ndi masewera olimbitsa thupi a Pilates .
- Zovuta: Zosavuta, ntchitoyi ndi yoyenera kwa oyamba kumene
- Nthawi Yofunika: Mphindi 5
Momwe Mungachitire Zochita Zolimbitsa Thupi
Tiyeni tiwone momwe tingagwiritsire ntchito mwendo umodzi umodzi kutsogolo pang'onopang'ono:
- Lembani pamimba mwako ndi miyendo yonse iwiri palimodzi, yowonjezera pambuyo pako. Gwiritsani ntchito (kuyimitsa) matayala anu amkati ndi zinyundo kuti musamapeze miyendo yanu.
- Kwezani thupi lanu lapamwamba kuti muthandizidwe pazomwe mumapanga.
Checkpoints:- Sungani mapewa anu ndi scapula (mapiko a nsana yanu kapena "mapewa") pansi, ndipo musunge chifuwa chanu.
- Zilonda zanu zidzakhala pansi pa mapewa anu.
- Manja akhoza kuphatikizidwa palimodzi pansi pamaso panu kapena kupotoza monga mukuyimira.
- Penyani pansi kapena kutsogolo pang'ono kuti khosi lanu likhale kutalika kwa msana wanu
- Khwerero lachitatu ndi lofunika kwambiri pa chitetezo cha kumbuyo kwanu: Tumizani mchira wanu pansi kumalo pomwe mukuchotsa mimba yanu pamatenda. Kutumiza mchira kumbali pansi kudzapitirira ndi kuteteza kumbuyo kwanu. Komanso, kuchita masewerowa ndi bwino kwambiri kuti mugwiritse ntchito bwino bwino ntchito yanu.
- Inhale. Exhale ndi kugugulira mwendo wako wakumanja ku angle ya digirii 90. Kenaka, ikani kawiri kawiri kumalo anu ndi phazi mopepuka. Gwiritsani ntchito ziphuphu ziwiri zowopsya kuti muthe mwendo. Tetezani mawondo anu mwa kusunga zitsulo zopanda phokoso komanso osakokera kwambiri.
- Ikani kusinthanitsa miyendo, kutambasula mwendo wakumanja pamene mukugulira kumanzere.
- Exhale, kupanga mapulitsi awiri ndi mwendo wakumanzere.
- Bwerezerani nthawi sikisi mpaka eyiti.
Malangizo
Kuphatikiza ndi kutsatira ndondomeko yotsata ndi sitepe pamwambapa, kusintha pang'ono kungakhale kothandiza:
- Ngati muli amphamvu kupyolera pakhomo lanu ndi kumbuyo kwanu kwazitali, osagwedezeka, yesani ntchitoyi ndi miyendo yonse yonyamulidwa pansi pang'onopang'ono. Awa ndi kutalika ndi kukweza kwa miyendo kuchokera pachiuno. Sungani tailbone yanu kusunthira pansi.
- Anthu ena amachita masewera olimbitsa thupiwo. iwo angapange kukwera kwachitsulo ndikusintha mfundo.
- Kuwongolera mwendo wamodzi kumodzi kudzakhala kampani yabwino yogwiritsira ntchito mwendo umodzi wokha. Ndizochita masewero olimbitsa thupi omwe amatambasula minofu yopanda pakhosi yomwe mwangoyamba kugwiritsa ntchito.
- Ngati muli ndi vuto chifukwa cha ululu wa phazi pazochitikazi, makamaka kuchokera ku bunion, funsani aphunzitsi anu a Pilates kuti asinthe kapena kusintha. Ndikofunika kukhala ndi mphunzitsi.
Kukulunga
Pilates imodzi yophika mwendo ndi ntchito yogwiritsidwa ntchito yowonjezereka yomwe ingakhoze kuchitidwa ndi aliyense kuyambira pachiyambi kupita ku masewera olimbitsa thupi. Kuwonjezera pa kugwira ntchito pazithunzi zanu, ntchitoyi ndi njira yabwino yogwiritsira ntchito mphamvu yanu.
Njira yoyenera, mwa kutsatira mwatsatanetsatane malangizo awa ndi sitepe, sikofunika kokha kuti mupindule kwambiri ndi zochitikazo koma kuti muteteze kuvulala. Kwa iwo omwe ali ndi ululu wa phazi kapena amangokhala ndi chidwi chowonjezera pang'ono, pali kusintha kochepa kapena kusintha komwe kungayesedwe. Kutambasula kamodzi kowongoka kumapanga zolimbitsa thupi kuti zithetse mwendo umodzi.
Kaya ndinu woyamba, kungoyamba kumene ndi Pilates, kapena wophunzira wapamwamba, mukugwira ntchito ndi aphunzitsi kungathandize kutsimikizira kuti mukuchita bwino izi ndikukhala mosamala.
> Zotsatira:
> Campos, R., Dias, J., Pereira, L. et al. Zotsatira za Njira ya Pilates pa Kukhazikitsa Thupi Labwino: Kukonzekera Mwadongosolo ndi Kusanthula Meta. Journal of Masewera Mankhwala ndi Kugonana . 2016. 56 (7-8): 864-73.