Kuchita masewero olimbitsa thupi ndi mbali ya Pilates yochita masewero olimbitsa thupi. Amapanga gawo lapadera la kumimba komwe timagwiritsa ntchito njira zambiri kuti tiyambe ndikuthandizira kuyenda. Kupaka magazi kumatulutsanso magazi, kumatulutsa msana, komanso kumagwirizanitsa mpweya ndi kuyenda.
Ndimasangalala kwambiri ndikugwiritsa ntchito masewera olimbitsa thupi chifukwa amandiphunzitsa zambiri zokhudzana ndi kugwiritsa ntchito mimba zanga pamphamvu ndi chithandizo.
Koma ndikudziwa kuti si onse omwe amagawana changu changa. Kusamala ndi chitetezo chodziwika bwino cha zochitikazo kungachititse kuti izi ziwopsyeze.
Gwiritsani ntchito malangizo awa kukuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi:
Pereka pa Malo Oyenera
Musagwedezeke pa nthaka yolimba kapena pamtunda wofewa kwambiri. Dothi lolimba lidzapweteka msana wanu ngati likuwonekera mu mawonekedwe ozungulira. Dothi lofewa kwambiri silingakupatseni chithandizo choyenera (kuphatikizapo kukuchepetsani mpukutu wanu). Kotero, pangozi yowoneka ngati Goldilocks, iwe uyenera kuti upeze izi molondola.
Ndikulankhula kuti Pilates olimbitsa thupi amatha . Mukhozanso kuyesa ndi bokosi lopangidwa pansi, kuyika matepi angapo ochepa, mapepala a yoga, kapena kutayira pawindo lolimba.
Kutentha Kwoyamba
Ndikofunika kuti m'mimba mwanu ndi minofu ya msana mukhale okonzeka kugwira ntchito mwakhama musanayambe kukonzekera.
Ena mwa machitidwe abwino otentha ndi awa:
Ganizirani za Amayi Amimba
Zochita zimenezi zingawoneke zosasangalatsa, koma makamaka, zimakhala zozizira m'mimba. Oso anu adzayenera kuti alowemo ndikukugwiritsani ntchito nthawi yonse. Ngati abs sichita ntchitoyi, msana wanu udzatengeka kwambiri ndi ntchitoyi ndipo sizomwe mukuchita.
Gwiritsani ntchito Kuyenda kwa Mphamvu
Ichi ndi chimodzi mwa magawo osangalatsa a kumvetsetsa masewera olimbitsa thupi.
Pali kusiyana kwa kuyendetsa kwa mphamvu kupyolera mukati mwako komwe kukuthandizani kuti musagwedeze pamene mukuphunzira kugwiritsa ntchito. Kawirikawiri, mphamvu imachokera kumunsi otsika mpaka kumtunda pa njira yowonjezera ndi yowonjezera, ndiyeno mumasinthira izo ndikuyang'ana kumtunda wapamwamba kwambiri kumbuyo. Sikuti ndi chinthu chenicheni; Ndi momwe mumayendetsera kayendedwe ka malingaliro anu. Zithunzi, monga kuganizira gudumu kapena mpweya kungathandize.
Gwiritsani Ntchito Mpweya Wanu
Mphamvu ya mpweya ndizofunikira kuti pulogalamuyi ipite bwino. Lolani kuti mupume mokweza chifukwa cha izi. Musakhale wamanyazi; Kukokomeza kwa kanthawi mpaka mutapeza mpweya womwe ukugwirizana ndi kayendetsedwe kawo.
Yambani Mpukutu Ndi Mpando Wanu Wamphamvu
Vuto lalikulu limene ndimaona anthu ali ndi zochita zolimbitsa thupi ndikuyesera kuti mipukutu yawo iyambike mwa kudzidzimitsa okha kumbuyo ndi kumutu. Izi sizikugwira ntchito. Kuthamanga kumayambira ndi kukopa kwakukulu kochokera kumunsi kochepa komanso kugwiritsa ntchito mwamphamvu mpweya. Khalani yokhotakhota, gwiritsani mpweya wanu, yang'anani cholinga chanu, ndi kukokera abs mochulukira kuti mubwerere; zikugwira.
Chizoloŵezi china ndi kuyesera kugwiritsa ntchito kufulumira kwa kuponyera miyendo kuti ipindule ndi kubwerera. Izi zikhoza kuvulaza kumbuyo kwanu ndipo zimatengera ku ABS, kumene mukuzifuna.
Khalani mu C Curve Yanu
Bwerezani: Khalanibe mu C curve nthawi zonse. Pali chizoloŵezi chochotsa kapangidwe ndi mapangidwe kumapeto kwa mpukutu. Izi zidzakupangitsani kuti mutayambike.
Zojambula zojambula zimagwiritsira ntchito mutu ngati msinkhu wa msana, kotero khosi lanu limapitirizabe kumapeto kwa msana wanu ndipo mutu wanu sukhazikika. Kumbukirani, mukufuna kukhala gudumu langwiro.
Pereka Pokha Kwa Oyenera
Ndikofunika kuteteza kumbuyo kwanu ndi khosi. Sungani pa mapewa anu, pamwamba pazomwe mungaphunzireko, ndipo musapite pamutu panu.
Gawo lalikulu la kugwira ntchito ndi malo a mapewa ngati malo osungirako chithandizo akusunga chifuwa chanu, kumbuyo, ndi kugwetsa pansi.
Izi zidzakuthandizani kuyenda mofanana ndikukhala ndi nsanja yabwino yopitilira.