Zaka zana ndizochita masewero olimbitsa thupi a Pilates . Mudzafunsidwa kuti muchite zomwezo mutangoyamba kalasi iliyonse ya Pilates yomwe mumatenga.
Ma zana ndi otentha kwambiri pamimba ndi m'mapapo. Izi zimafuna kuti muzitsatira mpweya wanu ndi kayendetsedwe kake ndikukhala olimba komanso okoma nthawi yomweyo. Ndizovuta, koma zana ndizochita zosavuta kusintha.
Onani malingaliro kumapeto kwa kufotokoza kwa zochitikazo kwa kusintha kwa malingaliro.
Zotsatira za Pilates Zambiri Zochita Zochita
- Lembani kumbuyo kwanu ndi miyendo yanu yokhazikika patebulo lapamwamba ndi zikopa zanu ndi mabotolo omwe akufanana ndi pansi.
Inhale .
- Exhale : Bweretsani mutu wanu ndi chifuwa chanu ndipo, pogwiritsa ntchito minofu yanu ya m'mimba, pewani msana wanu pansi mpaka pansi pa mapewa anu. Sungani mapewa akugwera pansi ndikuchita kumbuyo. Maso anu ali m'munsi mwa abs .
Khalani pano ndi kubwereza .
- Exhale : Panthawi imodzimodziyo, tikulitse kukoka kwa abs ndikuwonjezera mikono ndi miyendo yanu. Miyendo yanu imayandikira kumene khoma ndi denga zimakumana pamaso panu. Mukhoza kusintha maulendo awo apamwamba ngati mukufunikira, kapena kuchepetsa ntchito yopambana.
Miyendo yanu iyenera kukhala yochepa ngati momwe mungathere musagwedezeke ndipo popanda msana wanu ukutuluka pamat.
Mikono yanu imakwera molunjika ndi yotsika, masentimita angapo kuchokera pansi, ndi zozizwitsa zafika pamtunda wakutali.
- Gwirani malo anu.
Tengani mpweya zisanu pang'onopang'ono ndi zisanu kupuma pang'ono (ngati kukuwombera ndi kukukweza). Pochita zimenezi, sungani manja anu mofulumira komanso mwatsatanetsatane-kupopera kwazing'ono kwa manja. Onetsetsani kusunga mapewa anu ndi khosi. Ndi minofu ya m'mimba imene ikuyenera kugwira ntchito yonse.
- Chitani kayendedwe ka mpweya khumi. Kuzungulira kulikonse kuli mpweya zisanu mwa mpweya ndipo kenako mpweya wautali pang'ono.
Kuthamanga kwa mikono mmwamba ndi pansi-pafupifupi mapaipi 6-inchi 8-inch palimodzi ndi mpweya wanu. Sungani malo anu, nsana wanu uli pansi pansi, ndipo mutu wanu uwonjezere msana wanu, mukuyang'ana pansi. Kutentha kwakukulu n'kofunika. Pumirani kumbuyo kwanu ndi kumbali. Ngati izi sizikudziwika kwa inu, yesani kupuma kwanu .
- Kutsirizitsa: Sungani msana wanu wokhoma pamtanda pamene mumagwadira maondo anu. Gwirani maondo anu ndikugudubuza msana wanu ndikupita pansi. Tenga mpweya wolimba mkati ndi kunja.
Malangizo a Pilates mazana
- Kusintha mazana : Mungathe kusunga miyendo yanu pamalo apamwamba . Mukhozanso kuchita masewerowa pogwiritsa ntchito mawondo anu ogulidwa pansi ndi mapazi anu pansi, ndikunyamula mmwamba thupi.
- Anthu omwe ali ndi nsana zam'mbuyo ndi zamphepete amatha kuchita masewerawa ndi miyendo yopitilira kapena pamwamba pamutu koma mutu pansi.
- Kupanga zoposa zana zovuta: Dulani miyendo yanu, koma musachepetse miyendo yanu kudutsa kumene mungathe kuyendetsa kayendedwe kawo. Musalole kuti msana wanu ukhale pansi pamene mukuchepetsa miyendo.
- Pitirizani kuwongolera mawonekedwe anu ndikukonza Pilates mazana .