Pilates Rolling Yakhala Ovuta Kwambiri Ndiponso Ogwira Ntchito
Pilates yachikale imasunthira ngati "mpira" amadziwika kwa anthu ambiri amene atenga phunziro la Pilates. Joseph Pilates anaphatikizapo kusuntha uku ngati chimodzi mwa zochitika zake zisanu zoyambirira . Kufunika kwa kusunthika uku monga momwe zimasonyezera msana, mphamvu za m'mimba, ndi mphamvu ya thupi sizingatheke. Pilates mwiniyo ananena kuti "ngati msana wanu uli wovuta kwambiri pa 30, ndiwe wokalamba.
Ngati izo zamasintha kwathunthu pa 60, iwe ndiwe wamng'ono. "
Kusunthika kumeneku, kwachitidwa bwino, ndiko kusunthika bwino kuti muchepetse msana wanu, mutseke abs yanu, ndi kuwonongera thupi lanu lonse, malingaliro, ndi mpweya kuti mugwire ntchito limodzi. Khalani ndi reps khumi ndipo ndinu okonzekera tsikulo. Tsoka, si nthawizonse zosavuta kuzipeza bwino.
Kwa omwe amagwiritsira ntchito minofu yolimba , kuthamanga kumbuyo ndi kutsogolo kumakhala kovuta ndipo nthawi zina kumakhala kovuta pamene msana wanu umadumpha kuchoka ku fupa limodzi kupita kumalo apamwamba kwambiri, kudumpha mawanga onse ofunika pakati. Pa mapeto ena a masewerawa ndi otayirira komanso othamanga kwambiri omwe amangoyendayenda bwino koma osamva kwenikweni pamimba ntchito yomwe ili yofunika kwambiri.
Ziribe kanthu komwe mumagwera pa masewerawa, tsopano muli ndi zosankha ndi mwayi wodziwa kusunthira kamodzi. Pitirizani kuwerenga.
Choyamba
Monga kubwereza, kusuntha koyambirira kwachitika kumakhala pamphepete mwa chipale chokhala ndi malo okwanira kuti ayambe kumbuyo kwako.
Sungani mwamphamvu ndikugwirani makondo anu. Lembetsani m'mimba mwanu, bwerani mutu wanu pansi ndikugwedeza mawondo ndi misozi pafupi ndi torso. Kwezani mapazi kuti mukhale oyenera ndikuyamba kuyendayenda mmbuyo ndi mtsogolo. Ndi kubwerera kulikonse khalani ndizomwe mumakhala pamwamba ndikudziimitsa nokha musanabwereze.
Sinthani Malo Anu
Mphindi iliyonse ndi mimba zimasiyana komanso kusintha kwa zinthu kumasintha chirichonse.
Pogwiritsa ntchito mphamvu yanu yokoka, timatha kugwiritsa ntchito mphamvu yokoka ndikupangitsa kuti kusuntha kukhale kovuta kapena kosavuta. Ngati simukupeza vuto, muyenera kukhala. Ngati kusuntha kuli kovuta kwambiri, mukufunikira kukonzekera.
Yankho: Sungani manja anu mbali imodzi kapena ina monga momwe tafotokozera pansipa.
Ngati muli a mtundu wa bendy-spine mitundu yochita masewera olimbitsa thupi angakhale wopanda pake ndi osasamala. Mobwerezabwereza mumapita, kumangogwedezeka mobwerezabwereza popanda kuphwanyika kuchokera m'mimba mwanu. Kusiyana kumeneku ndi kwa inu. M'malo mogwirana manja anu ndi dzanja limodzi, muthamangitse manja anu ndikugwiritsanso chingwe chosiyana. Mukamapangitsa kuti malo anu akhale ochepa komanso ochepa, muyenera kugwiritsa ntchito abs yanu kuti ikuthandizeni kubwerera.
Ngati msana wanu uli wosiyana kwambiri, sungani nsalu zanu kuchokera kumakolo kumbuyo kwa ntchafu. Kupereka msana wanu malo ozungulira ndi kupiringa kudzapangitsa mpweya wozembetsa ndikulimbikitsanso kuti mukhale ndi maulendo ovuta kwambiri m'mbuyo mwanu. Mudzamva kusintha kofulumira.
Sungani Mavuto Anu
Momentum ndi mawu onyansa ku Pilates. Limbikitsani njira yanu kupyolera muzochita zanu ndipo musasowa zambiri. Ngati mwapeza kupukusa ngati mpira kuti mukhale mosavuta, ndizotheka chifukwa cha chisankho cha tempo.
Yankho: Nthawi ndi nthawi.
Kuti izi zitheke, muyenera kuwerengera mutu wanu. M'malo mobwerera kumbuyo ndi kupita patsogolo, mutenga chiwerengero chimodzi chokha kuti mubwerere mmbuyo ndikuwerengera 3 kuti mubwerere. Ngati mutapeza kuti mwadzidzidzi mukuvutikira kuti mubwererenso, ndiye kuti ikugwira ntchito.
Sinthani Malo Anu
Mapepala opepuka kapena mapepala a yoga omwe amagwiritsidwa ntchito pamapikisano apanyumba kapena opangidwa ndi Pilates ndi maofesi onse. Kugwira ntchito molimba kumapangitsa thupi lanu kugwiritsira ntchito kuchuluka kwa mphamvu ndi kubwereza. Malinga ndi momwe mumakhalira komanso mphamvu zanu, pamwamba pano simungakupatseni ntchito yabwino kwambiri.
Zowonjezera kapena zowonjezera zambiri zidzakukakamiza kugwira ntchito molimbika pa kubwerera kwathunthu. Kupitiliza kumbuyo ndi kutsogolo ndi chipangizo cha ndemanga. Mphamvu iliyonse kapena yomwe msana wanu umakumana nawo panthawi yopitiliza kumbuyo idzayang'anizana ndi kutsutsana mofanana kuti ikulimbikitseni. Ngati kutaya kwanu kumapereka mavuto ochepa kapena mayankho, mpukutuwo uyenera kukwaniritsidwa ndi mphamvu zowonjezereka.
Yankho: Fufuzani masewera olimbitsa sukulu akale ndikumverera kosavuta, kamodzi kamene kamasokoneza mukamapitirira. Mudzapeza ntchitoyi imakhala yovuta mwadzidzidzi.
Kupalasa ngati mpira ndi Pilates yachiwiri kumakhala ndi njira zambiri. Gwiritsani ntchito zomwe zikugwirizana ndi zosowa zanu bwino.