Kuchita masewera olimbitsa thupi ku Pilates kudzagwira miyendo, matako, abs, mapewa , ndi manja. Sitife tonse timakonda zochita masewera olimbitsa thupi zomwe zimagwira ntchito zambiri nthawi imodzi? Mungaganize kuti ndikupanga zozoloŵera zodziwika bwino pozitcha "Pilates" Njinga, koma zoona ndizo kuti izi ndi zosiyana ndi zomwe mwakhala mukuchita kale pa bicycle weniweni.
Mu njinga ya Pilates, timayendetsa miyendo m'njira yosiyana ndi yomwe nthawi zambiri timayambitsa njira yokopa, ndipo zimapangitsa kusiyana kwakukulu pamtunda. Zimene mumachita pa njinga weniweni ndi zosiyana ndi zomwe mukuchita pano. Izi zidzakupangitsani kuika maganizo anu pa kusunthira kumeneku kusiyana ndi kugwera mu chitsanzo chomwe mungagwiritse ntchito mukakwera njinga.
Bicycle imeneyi ndizochita masewera olimbitsa thupi. Tili ndi malingaliro angapo kumapeto kwa awo omwe akufuna maulendo apamwamba. Ngati muli ndi mavuto a pamutu muyenera kuyesa ntchitoyi ndi nsana wanu pansi. Mukhoza kuika manja anu pansi pa mchuuno kuti mutenge pang'ono.
Zida Zofunikira
Nkhani yabwino ndi yakuti palibe njinga yofunikira. Zonse zomwe mukusowa ndi masewera olimbitsa thupi chifukwa cha izi. Mukhoza kuchichita kumalo osungirako ntchito panyumba panu, pa masewera olimbitsa thupi, kapena mu studio ya Pilates.
- Zovuta: Zapakatikati
- Nthawi Yofunika: Mphindi 5
Kodi Tingatani Kuti Tizichita Zojambulajambula?
- Lembani kumbuyo kwanu ndipo pindani m'chiuno mwanu. Onetsetsani kuti simuli patali pa khosi lanu. Onani Mfundo:
- Kulemera kwanu kuyenera kuthandizidwa ndi katatu wabwino pamapewa anu ndi manja apamwamba.
- Gwirani nokha ndi minofu yanu ya m'mimba ndi kumbuyo. Momwemo, simudzakhala ndi kulemera kwakukulu mmanja mwanu.
- Mapewa ali ochuluka, kutali ndi makutu, ndipo khosi liri lalitali ndi losasuka
- Lembani bondo lakumanja ndikukulitsa mwendo wakumanja ku khoma kumbuyo kwanu. Pa nthawi yomweyi, bweretsani mwendo wamanzere kumutu wanu, pafupifupi kufanana ndi pansi. Njinga ndi vuto labwino lakhazikika pamtunda. Muyenera kusunga chilichonse m'chiuno ndi msofu - popanda kuyenda kwina - pamene mukuyendetsa miyendo yanu.
- Pamene miyendo yonse imayendetseratu, mwendo wakumanzere umangoyenderera kumbuyo kwa khoma lakumbuyo, ndipo mwendo wakumanja umapanga msinkhu wambiri. Kwenikweni, izi zikufanana ndi kuyenda pamsana. Zimapangitsa zochitikazo kukhala zovuta ndipo zimakupangitsani kulingalira pang'ono.
- Gwiritsani ntchito maselo 10 "otsutsana." Kenaka bweretsani miyendo pamodzi ndikugwiritsira ntchito mimba kuti mubwerere pansi.
Malangizo
- Pamene mumakhala bwino kwambiri ndi kayendetsedwe ka kayendetsedwe kameneko, mungatenge miyendo yochulukirapo kuti pang'onopang'ono ipitirire kugawanika pakati pa mapepala a mwendo ndi ulusi kutsogolo kwa chimzake.
- Pazikulire, simubweretsanso m'chiuno ndipo mumayimilira. M'malo mwake, iwe umagwedeza m'chiuno, kuwathandizira ndi manja ako, koma achoke m'chiuno ndi torso pafupi ndi msana. Izi zimafuna kuti thupi likhale lokhazikika. Ndi bwino kugwira ntchito ndi mlangizi pa msinkhu uwu wapamwamba.