Kugwiritsa ntchito bwino ntchito kumachita khama kwambiri. Bwanji osapanga iwo kukhala abwino koposa omwe angakhale? Nazi malingaliro opanga ntchito zogwiritsira ntchito ntchito - osati kungofuna kupeza pulogalamu yopanda pulogalamu yamphwa, koma ndizopindulitsa kwambiri.
1) Dziwani Zomwe Mumapanga Mimba
Ngati mutati muzichita ntchito zogwiritsira ntchito mwanjira yoyenera kudziwa zomwe zimagwira ntchito minofu. Anthu ambiri sakudziwa kuti abs ilidi magulu ang'onoang'ono a minofu ndi zosiyana.
Ngati mukufuna kuti ntchito yanu ikhale yopambana muyenera kugwira ntchito zonse za m'mimba. Kuzindikira ndiko sitepe yoyamba:
Mmene Mungayankhire Mphindi Yanu
2) Sizokhudzana ndi Flexors ya Hip kapena Tucking the Pelvis
O, yes. Ntchito zambiri ndi zotsatira zochepa ...
Hip flexors ndi minofu yomwe imathandiza kubweretsa mwendo ndi thunthu pamodzi, zomwe zimaphatikizapo ntchito zambiri. Komabe, ngakhale mchiuno chimakhala chogwirira ntchito, mukufuna kuonetsetsa kuti abs ikugwira ntchito molimbika, osati mchiuno chanu.
Mofananamo, kugwiritsira ntchito pakhosi kungachititse kuti ntchito ikuwonetseke komanso imveke (pamene ikulephera). Tucking ikhozanso kupweteka msana wanu ndikupangitsani kudumpha minofu ya m'mimba yomwe mukufuna kugwira ntchito.
Tucked vs Neutral Pelvis
Hip Flexors vs Abs
3) Kusamalitsa Ab Workouts ndi Zochitika Zakale
Minofu ya m'mimba ndi minofu yam'mbuyo imakondana mwa njira zomwe zimakhala zofunika ku malo anu komanso thanzi la msana wanu.
Kuti muteteze bwino, mitsempha yanu yonse ikufunika kugwira ntchito pamodzi, kuphatikizapo misana ya kumbuyo.
Ngati mumagwiritsa ntchito minofu yanu ya m'mimba osasakanizidwa ndi machitidwe opititsa patsogolo , osati kokha kuti mukhale woyenera kubwezera kupweteka kwa msana , koma mutha kumatha kukhala osasangalatsa, osayenerera bwino .
Zochita zofutukula 5 zobwereza
Kutambasula kumbuyo ndi mphamvu zamphamvu
Malangizo a Pilates Back Exercises
Chifukwa Pilates amagwira ntchito kubwezeretsa kubwerera
4) Kuthamanga kwa Ntchito ndi Kutsika Kwambiri
Mwachidziwitso palibe zosiyana m'mimba minofu pamwamba ndi pansi. Komabe, kugwira ntchito kumeneko kuli kusiyana kwakukulu ndi kumunsi kosiyana ndipo muyenera kuthana nawo mbali zonsezi. Ngati mumangopanga zochitika monga chifuwa chokwera (mungagwiritse ntchito bwino) mungakhale mukugogomezera ntchito yapamwamba ndikudabwa chifukwa chake mudakali ndi abcheoch apansi.
Zochita Zitsanzo - Upper Ab ndi Focus Ab Focus:
Phindutsani
Pereka
Kuthamanga kawiri kawiri
Thupi lachiwiri limachepa
Single Leg Stretch
Onaninso:
Pilates Flat Flat Ab Ntchito Yophunzira
Mphindi Zochepa za Pilates
5) Pangani Ma Pilates Owonjezera
Anthu ambiri amadziwika kuti Pilates ndi ab workouts. Ndipo ndi zoona, Pilates ndi ntchito yamimba zambiri. Pilates amagwiritsira ntchito abs ponseponse momwe mungathere - pamwamba pamwamba, pamunsi, kumbali, kupotola, kutambasula etc ... Timayamba ndi maziko , ndipo kwenikweni Pilates Powerhouse , yomwe si yoposa abs chifukwa, kwenikweni, m'mimba minofu musamagwire ntchito nokha.
Chosowa chanu kuti mugwire ntchito mogwirizana ndi minofu iliyonse m'thupi lanu - ngakhale minofu yaing'ono. Kotero Pilates ndi njira ya thupi lathunthu, ndipo ndi momwe mumapezera bwino kwambiri, inde, komanso abs yomwe imagwira ntchito bwino mogwirizana ndi zonse zomwe mukufuna kuchita m'moyo wanu.
Choncho musamangogwiritsa ntchito ma ex exercises. Phunzirani ntchito thupi lanu lonse kuchokera pachimake.