Momwe Mungachitire Pilates Swan

Swan mu Pilates ndizochita zoonjezera . Ndi imodzi mwa machitidwe abwino kwambiri omwe mungachite ngati kuthamanga kwazitsulo pazochitika zambiri zamtsogolo pamzere wa Pilates mat .

Swan imatsegula thupi loyambirira, limatambasula chifuwa ndipo limatambasula mimba, minofu yosinthasintha ndi quadriceps.

Swan imalimbikitsanso. Mukati mwa swan, mimba zimakhala ndikugwira ntchito ndipo mapewa, mmbuyo, m'kati mwa ntchafu, pansi pamtunda , phokoso, ndi zinyundo zimagwira ntchito.

Onani nsonga ili m'munsiyi kuti musinthe malingaliro pazochita izi.

Zimene Mukufunikira

Zonse zomwe mukusowa ndi masewera olimbitsa thupi .

Momwe Mungachitire Zochita Zolimbitsa Thupi

1. Lembani pamatope pansi.
   
   Sungani manja anu pafupi ndi thupi lanu pamene mukuweramitsa zitsulo zanu kuti mubweretse manja anu pansi pa mapewa anu. Mapepala ayenera kukhala kutali ndi makutu.
   
   Miyendo imakhala pamodzi, koma ndizovomerezeka kuchita ntchitoyi ndi miyendo paphewa.
2. Gwiritsani ntchito minofu yanu ya m'mimba , ndikukweza batani mimba yanu. Mimba ya m'mimba imakhala ikukwera muzochita zonsezi.
3. Lembani: Lembani msana wanu, mutumize mphamvu kupyola pamutu mwanu pamene mukukakamiza zida zanu ndi manja anu kuti mugwirizane ndi thupi lanu.
   
   Zilondazi zili pafupi ndi thupi, mutu umakhala wogwirizana ndi msana, ndipo chiuno chimakhala pamtambo.
   
   Tetezani kumbuyo kwa msana wanu kutumiza fupa la mchira kumbali ya mphasa.
4. Exhale: Sungani mimba yanu itakwezedwa pamene mutulutsa mphini, kutambasula msana wanu pamene msolo wanu umabwerera kumatenda mwa njira yochepetsera: mimba yochepa, pakati, m'mimba, nthiti, ndi zina zotero.

1. Bweretsani Swan 3 mpaka 5 kugwiritsira ntchito mpweya womwe ukuyenda kuti muthandizire kayendetsedwe kake.
2. Masitepe otsatirawa ndi kuyesa kukongola ndi khosi pang'onopang'ono ndikukwera .

Malangizo

1. Ndibwino kuti muthamanga msana mukatha kutentha msana ndi zochepa zochitika pamatenda, monga msana .
2. Musakwezekanso mitu yanu. Tetezani msana wanu posiya kusamutsidwa kwanu, mchira wanu wamphongo ukusunthira kumatenda, ndi m'chiuno pansi.

1. Kuyika pansi pamtumbo, mkati mwa ntchafu, kumtunda, ndi kumalonda kumathandizanso kuthandizira kumbuyo.