Thupi lanu lakumwamba lidzapindula ndi Pilates pamene inu mumayankhula ndikukhala osinthasintha mmanja mwanu, mapewa, ndi mmbuyo. Koma sizingatheke ndi kudzipatula. Kuchita masewera olimbitsa thupi ndi zochitika za Pilates ziyenera kuganiziridwa ponena za chitukuko chofanana cha thupi lonse. Kukhazikika ndi mphamvu mu thupi lapamwamba zimaphatikizidwa ndi maziko ndikubwera palimodzi kuti zitha kugwira bwino ntchito yonse.
Ndizifukwa zazikuluzikulu m'maganizo, pali njira zisanu zomwe mungagwiritsire ntchito Pilates kuti muyang'ane pa mau ndi kusintha kwa mikono, mapewa ndi kumbuyo.
1. Phunzirani Zomwe Muyenera Kupanga Zida Zanu ndi Zida Zanu
Musanawonjezere masewero ndi zovuta zamphamvu, mukufuna kutsimikiza kuti mukusuntha manja anu ndi mapewa mwanjira zomwe zimawagwirizanitsa, zogwirizanitsa ndi maziko anu, ndipo musataye malo anu. Ichi ndi chophweka koma chofunika kwambiri pa ntchito yopangira thupi ya Pilates.
Kukhazikika kumodzi kapena kowonjezera ndizomwe mphunzitsi wanu adzakuphunzitsani panthawi yophunzitsa. Mudzawamva aphunzitsi anu kuti akutsekeni mapewa anu, asungeni mapewa anu, ndikukhazikitseni msuzi wanu kumbuyo kwanu. Kumene kuli koweta kwanu ndi chithunzi chokhazikika pa phewa lanu. Ngati mwatulutsidwa, atakokedwa pamodzi, kapena mapiko awo amakhala osakhazikika kusiyana ndi pamene sakulowa nawo mbali.
- Mawonekedwe apamwamba amakuthandizani kuti muzisunga molumikizidwe. Mikono yanu imakwezedwa pamwamba pa mutu wanu pamene mukugona m'malo osalowerera. Inu ndiye mubweretseni pansi kumbuyo kwanu mutatulutsa mpweya ndikubwerera kumbuyo mukamawomba. Zimathandizanso kuwongolera kayendetsedwe kake m'mapewa anu.
- Kuyenda kwa angelo kumagwiranso ntchito pamene saloĊµerera m'nkhondo. Zimakuthandizani kuphunzira momwe mungagwiritsire ntchito manja anu ndi mapewa popanda kutayika msana wanu ndi nthiti. Mumasula mikono yanu kuchokera kumbali yanu pansi ngati kuti mukupanga mngelo wa chisanu.
2. Zida Zogwira Ntchito ndi Magulu Ndi Thupi Lonse
Mapulani ndi zochitika zapulaneti monga Pilates kukankhira mmwamba ndizokwanira kumanga thupi lapamwamba ndi kukhulupirika kwathunthu.
- Pali mapulogalamu atatu omwe amagwiritsidwa ntchito nthawi zambiri ku Pilates. Mapulalawa amachitika ndi manja olunjika ndi manja anu pansi pamapasa anu. Chipinda cha dolphin chachitidwa ndi manja opindika ndi makutu anu ndi zida zanu pansi. Mbali ya pambali ikukutsutsani ngati kuti ndi yosasunthika. Thupi lanu lonse lidzafuna kukhazikika kuti lidzakuthandizani pandekha.
- Pilates kukankha-ups ndi zosiyana kwambiri ndi masewero olimbitsa thupi. Malo oyambira akuyima ndipo iwe umayenda pansi ndikuyenda mu malo apulumu musanatsike mu kukankhira mmwamba, ndiye kubwerera ku plank ndi kubwereranso ku malo oima.
- Zochita zowonjezera zowonjezera zimaphatikizapo nyenyezi, ng'ombe, kusambira, ndi thabwa. Amalimbikitsanso kumbuyo ndipo ndizofunikira kwambiri poyendetsa ntchito ya Pilates zochitika.
3. Gwiritsani ntchito Pilates Magic Circle
Dongosolo la matsenga , lomwe limatchedwanso Pilates ring, lidzakuthandizani kuyang'ana mbali zonse za kumbuyo kwanu ndi mikono. Ikuwonjezera kukana kwa mikono ndi mapewa ndipo imapereka ndemanga ku maziko. Ngati mumagwiritsa ntchito bwino, pewani kumasulidwa komanso kulipiritsa, mutha kugwiritsa ntchito njira yodzimangirirako yomwe imathandiza kupanga minofu yambiri. Pilates matsenga kumbuyo kumbuyo ntchito ntchito ntchito chipangizo.
4. Onjezerani Zisamba Zoyendetsera Manja Anu ku Ntchito Yanu
Kuwonjezera kulemera kwake kwa manja, kuyiritsa mipira, kapena zolemera zowononga zidzakuthandizani kuwonetsa mphamvu pa mikono ndi mapewa anu ndikukutsutsani kuti mapewa aziphatikizidwa ndi maziko.
Pali njira zambiri zowonjezerapo zolemera zanu mu Pilates mat workouts . Mfungulo ndikuti ayenera kukhala owala (mapaundi 1 mpaka 3) ndipo osakokera thupi lanu kuti lisagwirizane.
5. Pitirizani Kukhazikika Pamodzi ndi Nkhondo
Kutambasula ndi mphamvu ziziyenda palimodzi. Simukufuna mphamvu popanda kusinthasintha ndipo simukufuna kusinthasintha popanda mphamvu yakuphatikizira ndikugwiritsira ntchito. Izi ndizofunikira kwambiri kuntchito yapamwamba komwe mumakhala ndi cholinga chokhazikitsa kuyenda bwino ndi kusintha kwa moyo wa tsiku ndi tsiku. Phatikizani mkono ndi mapewa zikhale zochitika tsiku ndi tsiku.
Mawu Ochokera
Kuti mukhale mawonekedwe ndi Pilates , mudzakhala mukugwiritsa ntchito malingaliro athunthu kuntchito ya Pilates. Sangalalani ndi masewera olimbitsa kunyumba ndikuwonjezera ntchito yanu ndi makalasi a Pilates. Mudzamanga mphamvu yanu yam'mwamba ndi kusinthasintha.