Masewera ndi imodzi mwa mazochita a m'mimba omwe amatisonyeza ngati tikugwira ntchito yathu yopanda malire. Zimaphatikizitsa mgwirizano ndi kusamalitsa ndipo zidzakuthandizani kuti mukhale ndi mphamvu zazikulu.
1 - Teaser imodzi yamoto - Pilates Mat Exercise
Msuzi ndi wovuta koma ndi ofunika kwambiri. Ndizodziwikiratu kuti apite kukapanda phokoso lofunika kwambiri, ndipo chofunika kwambiri ndi chachikulu kwambiri . Fufuzani teaser kuti muthe kuyesayesa kwanu ndi kusinthasintha. Minofu imagwira ntchito monga abs, mitsempha ya kumbuyo komanso gluteus maximus m'makowa.
Kumbukirani kuti Msuzi amayenera kuchitidwa bwino, ndi kulamulira. Onaninso ma Pilates mfundo kuti muzindikire kufunikira kwa kayendetsedwe kake.
Mtsuko wambiri wa Pilates ndi wovuta kwambiri, ndipo miyendo yonse ikulonjezedwa. Komabe, ndikupempha kuti mupereke yankho loyamba. Ngakhale mutadziwa Teaser, nthawi zina ndi bwino kubwereranso ndikuyang'ana maziko anu.
Zimene Mukufunikira Kuti Mbuzi Yamodzi Ikhale Yamtengo Wapatali
Mudzafunika masewera olimbitsa thupi kapena Pilato mat. Simukusowa zipangizo zina. Mungathe kuchita masewerowa kunyumba, mu studio ya Pilates kapena ku masewera olimbitsa thupi.
Konzekerani Msuzi Wamodzi Wamodzi
- Lembani kumbuyo kwanu ndi mawondo anu atayendetsedwa pa digiri ya digirii 45. Zida ndi mbali zanu, mitengo ya kanjedza. Simukulowa m'ndende . Tengani kamphindi kuti mupume, mutsegule chifuwa chanu, tisiyeni nthiti zanu zakumbuyo, ndipo mutonthoze mapewa anu.
- Miyendo ndi yofanana - onetsetsani kuti mchiuno, mawondo, zidutswa, ndi mapazi zikuyang'ana mmwamba.
- Kuwonjezera Lamulo - mawondo ndi ofanana
- Siyani nthiti yanu pansi pamene mukubweretsa manja anu mu chapamwamba cha arc, monga momwe mungayang'anire m'manja.
2 - Fikirani ndi Kutsika
Tsopano kuti mwakonzeka ndipo muli pamalo, ndinu okonzekera kayendetsedwe ka Teaser One Leg:
Inhale.
- Bweretsani manja anu pamutu pamene mukugwedeza chinsalu chanu pachifuwa chanu ndikuyamba kuthamangira kumtunda kwanu.
Sungani mapewa anu pansi ndipo scapula yanu ikugwirani kumbuyo kwanu. Gawo ili ndilokusuntha komweko kwa Kupititsa . - Pitirizani kusunthira pamene mukubwera ndikufikira zala zanu.
Iyi ndi mphindi yamphamvu yomwe muyenera kupita nayo. Gwiritsani ntchito mpweya wanu, osati kuthamanga. Ganizilani za mphamvu yothamanga kuchoka pamlendo wopitirira kutali ndi kuchoka kwa m'mimba. - Langizo : Musayesere kutsogolo ndi mapewa anu kapena kuponyera manja anu. Mukadzabwera, kumbuyo kwanu kumakhala kocheperako pang'ono C ndipo chifuwa chanu chimachotsedwa.
Pumulani.
Exhale.
- Pewani pansi pang'onopang'ono kuchokera pansi pamunsi, pogwiritsa ntchito m'mimba momwe mukugwiritsira ntchito sequentially kuti msana ugwetse vertebra pansi mpaka pamat.
- Pamene mutayendetsa msana wapansi pansi mikono idzabwerera kumbuyo. Sungani mapewa anu pansi ndipo musalole kuti nthiti ziphuke.
- Kupuma, Kupuma ndi Kubwereza nthawi 4-6, kusintha miyendo yopitirira
- Pamene mphamvu zanu zikuwonjezeka mukhoza kupita kwa madzi, osayima ndemanga ya kupiringa, kupukuta.
Pilates Teaser Kusiyana
Kenako, yesani ma teaser. Ndilo gawo la Pilates matatolo omwe amadziwika kuti ndilovuta kwa anthu ambiri. Pobwerera ku Moyo Kudzera mu zotsutsana , Joseph Pilates amaphunzitsa izi. Kusiyanasiyana kwapangidwa, ndipo pamene adaphunzitsa kuyambira pa malo omwe ndikukhala, ndikuwonetsa kuyambira pakugona.