Mmene Mungapangitsire Pamaso Pilates Mat Kuchita Zochita: The Saw

The Saw ndi kumbuyo kovuta ndi kumangirira kutambasula zomwe ndi zofunika kwa onse oyamba Pilates zolimbitsa thupi. Zimalimbitsa minofu ya msana, imatambasula matumbo ndi chiuno, komanso mimba ya m'mimba. Zochitazi zingathandizenso kuti mukhale ndi moyo wabwino komanso kuti mukhale ndi thupi lolimba lomwe likuyenda bwino.

Ndimakonda kwambiri chifukwa ndi njira yabwino yosonyezera kutsutsana, kumene chifuwa ndi kumbuyo kumatseguka ndi mikono kutsogolo ndi kumbuyo kukafika kumbali zina. Pamene mukudziŵika bwino ndi zochitikazo, kutsutsana kwakukulu pakati pa mapewa am'tsogolo ndi chingwe chosiyana kumakhala chosangalatsa kwambiri.

The Saw ndi phunziro lofunika kwambiri pamtunda . Ngakhale kuti pali zambiri zomwe zimapangitsa thupi kumtunda, mimba imakhalabe m'chiuno ngakhale nthawi yonseyi.

1 - Saw - Konzani

Kukonzekera

• Khalani pamwamba pa mafupa anu. Tumizani mphamvu kupyola muyeso ndi pamwamba pamutu mwanu.
• Pitirizani miyendo yanu kutsogolo kwa inu, miyendo pambali pambali paphewa. Onetsetsani mapazi anu ndikuyala zala zanu ndikuzimasula. Ngati muli ndi zitsulo zowonjezera mungafunikire kukweza m'chiuno mwanu, ngati chopukutira. Kapena, mukhoza kukhala ndi miyendo kudutsa.
• Zida zimatambasulidwa kumbali, ngakhale ndi mapewa anu, mitengo ya kanjedza ikuyang'ana patsogolo.

Ngati muli ndi ululu wamphongo kapena nkhani, mukhoza kuyesa kusiyana kwa Saw. Zimatsatira njira yomweyi, koma manja ali pamwamba pa chifuwa kapena kumbali ndi manja anu akupuma pamapewa anu.

2 - Tembenuzani ndi Kufikira

1. Lembani ndi kupotoza kumanja. Pezani wamtali pamene mutembenuza mutu wanu wonse, koma gwiritsani ntchito abs yanu kuti mukhale m'chiuno mwanu. Pamene mutembenuka, sungani mapepala anu mosalekeza ndipo onetsetsani kuti msolo wanu sungamira.
2. Exhale : Lolani maso anu atsatire dzanja lanu kumbuyo, ndikuwombera pamtunda wanu kuti mutha kudzipangira nokha. Tangoganizirani kuti mukutsitsa mpweya wochokera m'thupi lanu pamene mukupotoza. Izi zimatengera chithandizo chochuluka kuchokera ku abs ndipo ntchitoyo idzakweza mkono wanu wammbuyo.
3. Lolani kutambasula kukupititsani kutsogolo pamene mukufikira chala cha pinky cha dzanja lanu kutsogolo kunja kwa phazi lina kuti mugwire chala chanu chala ngati mutha. Musati mupite patsogolo pakuyesera kuti mufike pa phazi. Limbikitsani momwe mungathere, koma nthawi zonse muzisunga mafupa anu pamsana.
4. Sungani pang'ono pokhapokha mukafika patsogolo pang'ono.

3 - Kubwerera

1. Mukamaliza kufika mpaka pamapeto pake, pitirizani kutembenuka mukamakhala pansi.
2. Exhale ndikusintha nthawi yanu, kubwerera ku malo oyamba.
3. Bwerezani ntchitoyi katatu kumbali iliyonse.

Mu kalasi ya Pilates mat, mzerewu umatsogoleredwa ndi Corkscrew ndikutsatiridwa ndi Swan .