Mmene Mungayendetsere Mbalame Yolimbitsa Thupi

Kuthamanga pa mpira wochita masewera olimbitsa thupi ndizochita masewera olimbitsa thupi omwe angakuthandizeni kuti musamangogwira ntchito yanu bwino. Izi zimafuna kukhazikika bata , kukhazikika pamimba komanso kumimba kwapathupi kuti apange malo ozungulira.

• Kuvuta Kuchita Zovuta: Pike ili ndi vuto lalikulu
• Nthawi Yofunika: Iyenera kutenga maminiti awiri kuti ikonze.

Zofunikira zoyenera pa Pike pa mpira wothamanga

Musanayambe kuyenda pa mpira wochita masewera olimbitsa thupi, muyenera kukhala ndi malo abwino pansi.

Ngakhale izi ndizochita masewera olimbitsa thupi, zimasowa mphamvu ndi kulingalira. Muyenera kuonetsetsa kuti mukukhala mosasunthika kupanga mapulani musanapitirizebe kuyenda pa mpira.

Zida Zofunikira

Chinthu chokhacho chimene mungachite ndi mpira wa masewera olimbitsa thupi. Mukhoza kuchita izi panyumba, pa studio ya Pilates kapena ku masewera olimbitsa thupi.

Momwe Mungachitire Pilates Pike

1. Tengani malo apamwamba pa mpira. Mpirawo uli pansi pa ntchafu zanu. Miyendo yanu imaperekedwa kumbuyo kwanu. Mapewa anu amasinthasintha mmbuyo ndi pansi, kutali ndi makutu anu.

   Tengani kamphindi kuti mupeze malo otsimikiza kwenikweni. Monga ngati pansi pansi, abs yanu imakwezedwa ndipo thupi lanu liri mu mzere wautali. Muyenera kuyika miyendo yanu ndi chikhomo, ndikuwakumbatira kuti mukhale chete .

2. Yendetseni nokha patsogolo pa manja anu kuti mpirawo ukhale pansi pa mawondo anu kapena pamwamba pa mapiko anu. Muyenera kusewera ndi izi nokha kuti mupeze mtunda woyenera kuti mupite ku pike.

   Pomwe mukupita patsogolo, pike yanu idzakhala yowonjezereka, koma simudzakhalanso wolimba kotero kuti muzitha kugwira pang'onopang'ono.
   Inhale.

1. Exhale: Mu njira imodzi yosalala, gwiritsani ntchito minofu ya m'mimba kuti mufike m'chiuno mwanu (onani tsamba 1). Bwalo lidzagwedezeka pansi pa miyendo yanu kuti ikhale pafupi ndi mitsempha yanu.

   Sungani chifuwa chanu ndi mapewa anu pansi kotero pali mtunda wamtunda pakati pa mapewa ndi makutu.

   Pitani pang'onopang'ono ndikuwonetsetsa ndalama zanu.

   Langizo: Musayende patali kwambiri, mukhoza kugwedezeka kutsogolo. Gwiritsani ku abs yanu.

1. Sewani: Gwiritsani ntchito m'mimba kuti mubwerere ku malo ake.
2. Bwerezani pike 3 mpaka 6.

Malangizo

1. Kukanizira ma shini anu mu mpira kumathandiza ndi kukhazikika.
2. Onetsetsani kuti mpirawo ndi kukula kwake . Musagwiritse ntchito mpira wochulukirapo kuti mugwire ntchitoyi.
3. Tawonani momwe kayendetsedwe ka pike mu ntchitoyi ikukhudzana ndi mbali ya Pilates ikukwera . Ikufunikanso kukhazikika bata, kukhazikika kwachitsulo ndikukweza midline.
4. Kodi mumasowa mpira wa kukula kapena kukula kwa maulendo anu onse a Pilates?