Mituyi ya mafilimu a Pilates inakonzedwa kuti ikupangireni pakhomo pakhomo ndikukuthandizani kumudziwa bwino ndi machitidwe a Pilates, kaya ndinu atsopano kapena odziwa. Zochita zimenezi zimakhala mphamvu yaikulu, kukhazikika, ndi kusinthasintha komwe Pilates amatchuka.
Maganizo a mchitidwe uliwonse amadziwika kotero kuti mutha kuwongolera nthawi zonse. Chonde kumbukirani kuti machitidwe onse a Pilates amayambitsa mimba ya m'mimba. Khalani omasuka kusankha aliyense kuchokera pa mndandanda wa ntchito ya ab. Pali malemba osinthidwa m'mawu onse a ntchitoyi.
Kuthamanga kwa Pilato Kumayenda
Kuchita masewera olimbitsa thupi ndikofunikira kwambiri pophunzitsa maziko a gulu la Pilates. Amakonzekeretsanso thupi kuti lizichita mosamala kwambiri zochitika zovuta. Ngakhale mutadutsa pakapita nthawi, sankhani masewera awiri kapena atatu otentha kuti muyambe Pilato iliyonse yomwe mumachita. Tenga chovala ndi kuyamba.
1 - Ab Scoop
Kuchita masewera olimbitsa thupi: Chifuwa Lift / Ab Scoop .
Chigawo Choyang'ana : Mimba za m'mimba - makamaka phukusi 6 kapena Rectus Abdominis.
Izi sizowonjezera. Mimba ya mimba iyenera kutengeka mpaka kumalo ozama pamene mukugwiritsira ntchito kuyendetsa pang'onopang'ono, yosalala bwino ndikupukuta. Kukonzekera mwa njirayi ndi imodzi mwa zinsinsi za Pilates.
2 - Ambiri
Kuchita Zochita: Ambiri
Kumalo Okulinga : Abdominals, Breathing
Mimba yanu ya m'mimba idzagwedezeka kwambiri, kotero muyenera kugwiritsa ntchito mphamvu yanu yonse yamapapu mwa kupuma mumsana wanu ndi kumunsi. Gwiritsani ntchito abs yanu kuti musadziteteze-musalole kuti khosi lanu ndi mapewa anu azigwira ntchito yonse.
3 - Kutsegula
Kuchita Zochita: Kutsegula
Chigawo Choyang'ana : Mimba za m'mimba
Gwiritsani ntchito ziwalo zanu za m'mimba kuti zigudubule ndi pansi. Musadalire kuwonjezeka kapena kulola miyendo yanu kukweza mphasa. Pilates ndi pafupi kulamulira, ndipo apa ndi pamene mumamangirira.
4 - Mzungu Wamodzi
Kuchita masewera olimbitsa thupi: Mmodzi wa Mzungu .
Kumalo Okulinga : Mimba, Mimba, Hip Flexors
Mimba ya m'mimba imapangitsa kuti phokoso likhale lolimba ngati mwendo ukuyenda. Palibe kugwedeza ndi kupukuta! Onetsetsani kuti mugwiritse ntchito kayendetsedwe kanu kotheratu popanda kutaya mphamvu.
5 - Kupukuta Monga Mpira
Zochita: Kutsegula Monga Mpira
Kumalo Okulingalira : Amayi, Mimba Yokhazikika
Khalani ndi chikhomo chanu pa zochitika zonse. Yambani mkodzo ndi abs osati mwa kubwerera kapena kugwiritsa ntchito mwamsanga.
6 - Tsegulani Malamulo Atsinje
Kuchita masewera olimbitsa thupi
Chigawo Choyang'ana : Abdominals, Hamstring Mobility
Gwiritsani ntchito ziwalo zanu za m'mimba ndi misana kuti muchepetse vutoli. Yesetsani kugwira ntchito ndi manja ndi miyendo yolunjika. Ngati sichigwira ntchito poyamba, pitirizani kuchita. Mudzafika kumeneko!
7 - Zokambirana Zotsutsana
Zochita: Zojambula Zotsalira
Chigawo Choyang'ana : Mimba za m'mimba, minofu yonse ya ntchafu-makamaka chida chamkati
Gwiritsani ntchito miyendo komanso miyendo. Nthiti ziyenera kukhala zothandizira pafupipafupi. Musalole kuti iwo azimira kumatope.
8 - Front Support / Plank
Kuchita masewera olimbitsa thupi: Front Front / Plank
Kumalo Okulingalira : Kutsekula Kwambiri, Mimba, Mimba, Zida
Khalani mu mzere umodzi kuchokera ku zidendene zanu kumakutu anu. Ngakhale kuti mwapang'onopang'ono pamakhala thupi, ngati mumagwira miyendo ndikuganiza kuti mukuphatikizana, zimakhala zophweka.
9 - Onani
Kuchita masewera olimbitsa thupi: Onani
Kumalo Okulingalira : Kumangirira, Chifuwa Chamkati, Zofuna, Kubwerera Kumbuyo
Khalani ndi m'chiuno mwanu kuti mumangirire ndipo muyese ngati mukupotoza kumbali. Gwiritsani ntchito kutsutsidwa pamene mukuyandikira kuti muthenso kubwerera nthawi yomweyo.
10 - Chisomo
Kuchita masewera olimbitsa thupi: Chifundo
Chigawo Choyang'ana: Chotsalira
Lembani thupi lanu molunjika pamene mutambasula, ngati kuti muli pakati pa magalasi awiri. Sungani mchiuno kumbali yanu yotambasula pansi.
11 - Swan Prep
Kuchita Zochita: Swan Prep
Chigawo Chowoneka : Kutsegula kumbuyo, Kutsegula m'mimba
Swan imapereka njira yabwino kwambiri yowonjezera machitidwe ambiri omwe amabwera ku Pilates. Izi ndikusuntha kwa tsiku ndi tsiku.
12 - Pukuta Khoma
Kuchita Zochita: Khoma Pansi
Kumalo Okulingalira : Amayi, Ammbuyo ndi Hamstring amatambasula
Gwiritsani ntchito masewerowa ngati kusintha kuchokera pakuchita ma Pilates kuti mukhale ndi moyo wabwino tsiku ndi tsiku. Finyani kusunthira uku kuntchito yanu ya tsiku ndi tsiku.