Kugwirizanitsa, Kutupa Kwamphamvu, ndi Mitsempha Yombuyo Yothandizira Neck
Khosi lopweteka, kupweteka kwa pakhosi, ndi kupweteka pamutu ndi mapewa sizodandaula kawirikawiri za oyambira a Pilates . Owerenga amandilembera ine kuti ndikupempherere kuti ndipitirize kuchita masewera olimbitsa thupi kuti ndiwathandize kupyola khosi lachisoni. Ngakhale minofu ya khosi yomwe imakhala yolimba kwambiri, khosi lofooka nthawi zambiri sichimene chimayambitsa kupweteka kwa khosi ku Pilates.
Pamene khosi ndi mapewa sagwiritsidwe bwino muzochita masewera olimbitsa thupi, amapanga ntchito zambiri. Minofu yochepa ya m'mimba, minofu yofooketsa, komanso kusagwirizana koyenera ndizo zopweteka. Mimba, mmbuyo, ndi mgwirizano ziyenera kugwirira ntchito pamodzi kuti zikhazikike mu thunthu lomwe limamasula khosi. Inde, ngati muli ndi ululu wobwerera m'mbuyo komanso kupweteka kwa pakhosi kapena kuwonjezereka, muyenera kugwira ntchito ndi wothandizira zaumoyo ndikuyang'ana ku zifukwa zina.
Pano tiyang'anitsitsa zinthu zomwe zimapangitsa kuti musamapeputse khosi pamasewera olimbitsa thupi komanso zomwe mungachite kuti musinthe.
Khosi Lanu Limafunikira Thandizo la Mphindi Yolimba
Mu Pilates, timachita masewera olimbitsa thupi pamene tili pamsana wathu. Chotsitsa chifuwa , zana , ndi ma roll ndizo zitsanzo za machitidwe awa. Kubwera kapena kutsika pansi, panthawi inayake, minofu yako ya m'mimba iyenera kukhala yamphamvu kwambiri kuthandizira thupi lanu kuti lisamalowetse mphamvu yokoka pamene ubale wanu pansi umasintha.
Ngati minofu yako ya m'mimba sichita ntchito zambiri, minofu imakhala yovuta, kuyesetsa mwamphamvu kuposa momwe iyenera kukhalira. Ndiponso, ngati minofu ya khosi ili yofooka kwambiri ndipo sungathe kuthandizira mutu ndi khosi, ndiye kuti mafupa sali othandizidwa ndipo izo zingakhoze kutsogolera mopitirira kupweteka ndi kupweteka kwa minofu kutayika ndi kusalongosoka kwa vertebrae.
Kukula Mphamvu Zamimba
Zochitika ziwiri zokhudzana ndi kukuthandizani kuti mukhale ndi mphamvu ndi mgwirizano womwe mukufunikira kuti mimba yanu ndi minofu yanu ikhale yogwirira ntchito pamodzi kuti muthandizire mutu wanu. Choyamba, kupanikizana ndi khosi ndi mapewa nthawi zambiri zimakhala zovuta. Timagwiritsa ntchito minofu imeneyi ngakhale pamene sitikufunikira. Chithandizo cha izo chingakhale chophweka ngati kuzindikira kwowonjezereka. Tawonani, musiyeni, ndipo yesetsani kulimbikira, mu abs. Chachiwiri, minofu ya khosi idzapeza ntchito, koma muyenera kukhala ndi mphamvu zamimba za m'mimba zomwe zingathandize kuti minofu ya m'mimba ichepetse minofu ya m'khosi.
Zochita za Pilates zonse zimapanga minofu yamphamvu yamimba ndi mphamvu yaikulu yamkati . Chinthu choyamba chimene muyenera kudziwa ndi momwe mungagwiritsire ntchito minofu yanu molakwika chifukwa izi nthawi zonse zimakhala zolimbikitsa zomwe zimachitika musanachitike. Mukakhala ndi izi, timagwiritsa ntchito nthawi zambiri kuti tigwiritse ntchito mphamvu zowonongeka.
Kuonetsetsa kuti abs yanu ikugwira ntchito yonse yolimbitsa thupi ndi yofunika koma ngati muli ndi kupweteka kwa m'khosi, mungafunike kusintha masewero anu pamene mumapanga mphamvu ndikumasula khosi ndi mapewa.
Nazi njira zina zomwe mungasinthire masewera olimbitsa thupi lanu:
- Musati mukhale mutu wanu kwa nthawi yayitali. Mwamsanga pamene minofu ya m'khosi imatha, mungathe kuika mutu wanu pansi ndikubwera kachiwiri, mutengere mbali yopititsa patsogolo.
- Ngati mukukwera pansi, imani pamene khosi ndi mapewa zikulephereka, bwererani pang'onopang'ono kenaka musapitirize kugwira ntchito yanu nthawi ino. Inu simungayende pansi njira yonse; ingosunthirani ku malire anu ndi kusiya. Mudzakhala amphamvu ndikupitilira ndi kuchita.
- Ikani manja anu kumbuyo kwa mutu wanu kuti muthandizidwe (kuwala).
- Pamene miyendo imatambasulidwa, yanikweza kapena kuikuta kuti ikhale pa malo apamwamba kuti ayambe kuchoka mpaka asakhale amphamvu.
Gwiritsani Ntchito Pulogalamu Yanu Yothandizira Khungu Lanu:
- Chifuwa Lambani
- Pulogalamu Yothandizira
- Ma Pilates Oyamba Zochita
- The Flat Ab Series (chifukwa cha zovuta zambiri)
Khosi Lanu Limafunikira Thandizo la Mitsempha Yolimba
Minofu yanu ya m'mimba ndi kumbuyo imagwirira ntchito limodzi kuti muthandize msana wanu ndi khosi. Pamene tipita msana wautali monga momwe timachitira machitidwe a Pilates, tikupempha thandizo la minofu yotsitsimula. Pamene izo sizigwira ntchito kwa ife, timathamanga kwambiri m'mapewa athu ndi makosi athu. Izi ndi zoona tikamachita masewera olimbitsa thupi, kubwerera m'mbuyo, kapena kupanda msana . Pofuna kulimbitsa mitsempha ya kumbuyo, timabweretsanso zozizwitsa monga kusambira, kusambira komanso kukwera kwambiri, kutsogolo kwa mwendo .
Kuti muteteze khosi lanu mukamachita masewera olimbitsa thupi, muyenera kumagwiritsira ntchito abambo anu ndikuthandizani kugwiritsira ntchito minofu yanu kumbuyo ndikuthandizira thupi lanu ndi mutu m'malo mokweza ndi khosi ndi mapewa. Izi ndi zoona nthawi zonse koma ngati muli ndi kupweteka kwa kupweteka kwa kupweteka kwapakhosi mungakhale mukukumva mochita masewero monga kusambira komwe mukugona pansi ndikukweza thupi lakumwamba kuchoka pamat.
Kusinthidwa komwe mungagwiritse ntchito pochita masewera olimbitsa thupi ndi ofanana ndi omwe tinayankhula nawo ndi mazira a phokoso: Gwiritsani ntchito kayendetsedwe kazing'ono, kuchepetsa nthawi yogwiritsira ntchito, ndipo imani pamene mulibe chithandizo chofunikira chomwe mukufuna kuti tipitirize. Chinthu chinanso ndi chakuti manja akukwera akuwonjezera kulemera ndi zovuta kuchita. Mwachitsanzo, kusambira n'kovuta kuposa theka la swan chifukwa mikono imatambasula. Ngati muli ndi ululu wa m'khosi, yesetsani kusunga mikono yanu kumbali yanu kapena kuigwiritsa ntchito pofuna kuthandizira kuwala monga momwe timachitira ndi theka la swan.
Sungani mutu wanu pamzere ndi msana wanu:
- Half Swan (onani momwe kukongola kwake kuliri mu chithunzi chomwe chikupita ndi malangizo awa)
- Kusambira
Chitani Chiyanjano Chabwino
Mutu wanu ndi khosi lanu ziyenera kukhala zofanana ndi zowonjezera zachilengedwe za msana wanu. Kuphwanya mzere pa khosi ndi imodzi mwa njira zosavuta zowononga masewera olimbitsa thupi ndikupeza ululu wa khosi. Izi zingawoneke ngati kumbuyo kwa mutu pamene mukuchita masewera olimbitsa thupi, kapena kupanikizana ndi chinyalala pamtunda kutsogolo kutsogolo, kapena kuyang'ana kutali kwambiri kumbali zamkati.
Pamene msana uli mu chilengedwe, kusalowerera ndale monga momwe timakhalira, kuima, ndi kuchita zambiri zomwe Pilato amachita, makutu ayenera kukhala olondola ndi mapewa. Mukasintha mgwirizano umenewo kuti mupange zojambula zozembera kutsogolo ngati khoma likugwera pansi kapena zana, mutu umayenera kuchita pang'ono kutsogolo kuti ukhale wogwirizana ndi cholinga chochepetsera msana. (Onani mutu nod .)
Tikamapanganso kusuta, tikufuna kuti khosi likulumikize ngati gawo la msana. Sitikufuna kuti mutu ubwerere mmbuyo, womwe ndi chizoloŵezi cha anthu ambiri chimene chimayambitsa kupweteka kwa khosi. Mwachitsanzo, nthawi zambiri anthu amafunitsitsa kuyang'ana pamene akuchita masewero olimbitsa thupi monga kusambira kapena ngakhale kukhetsa mwendo umodzi. Chimene mukufuna kwenikweni kuchita ndicho kulingalira za mphamvu yomwe ikupita pamwamba pa mutu wanu kuti lingaliro la kutalika pamtsempha likuthandizeni kukupatsani inu, osati kusankha mutu mosiyana. Mwanjira imeneyo mapewa anu ndi khosi sizikukhudzidwa kwambiri.
Sungani mutu wanu pamzere ndi msana wanu:
Pali njira zambiri zosinthira masewera olimbitsa thupi kuti muthetse kupanikizika pamutu. Mwachitsanzo, pamene abs ilibe mphamvu zokwanira kuti miyendo ikhale yolunjika monga momwe timachitira masewera ambiri, khosi ndi mapewa amayesera kulumphira. Ngati muli ndi ululu wa pakhosi mukamaliza Pilates kapena chonde, chonde yesani ndi Mlangizi wa Pilates amene angakuthandizeni ndi kusintha kwanu.