A Pilates matayala ochita masewera olimbitsa thupi, chombocho chimakhala ndi vuto lalikulu kuti likhale lolimba komanso la m'mimba pamene mukuyendetsa miyendo moyang'anizana ndi thupi lakuda, lamtendere. Ndizochita masewera olimbitsa thupi minofu ya oblique.
Chokopa nkhumba chimakhala ntchito yopititsa patsogolo , koma ndi yabwino kumangidwira. Malangizo omwe ndimapereka pano ndi ochepa.
Ndondomekoyi: Miyendo yanu idzapanga nthiti ya khomali kuchokera pakati mpaka kumbali, ndikudumpha pakati, kenako nkukweza mbali ina kumbuyo. Tiyeni tisweke izi:
(zithunzi zikhale zazikulu ngati mukuzilemba)
Kukonza Zokongoletsera
Lembani kumbuyo kwanu ndi mapewa anu kutali ndi makutu anu ndi mikono kumbali yanu, palmalms pansi.
Yambani miyendo yanu mpaka padenga. Kuwasunga iwo palimodzi, kukumbatirana pakati pa thupi.
Musanayambe kuchita masewera olimbitsa thupi, mutenge mpweya pang'ono ndikulola mimba yanu kukulirakulira msana wanu, ndipo msana wanu ukhale wotalika kwambiri pamtambo. Kumbuyo kwanu kumbuyo kudzakhala pamat. Izi sizomwe zimalowerera msana .
Minofu yanu ya m'mimba idzakupatsani ntchito yopangira masewera koma mukufuna kuti thupi lanu likhale lomasuka monga momwe mungathere.
Mitembo Kumbali
Pemphani: Kusunga mimba yanu, muzigwiritsa ntchito pamimba kuti mutenge miyendo yanu kumbali. Miyendo imakhala pamodzi.
Pangani choyamba pang'onopang'ono, kusunga m'chiuno. Pamene mukukhala olimba, mulole kuti m'chiuno musalowe pang'ono ndi kusuntha monga momwe zasonyezedwera. (Pomaliza, zochitikazi zimachoka m'chiuno.)
Thupi lanu lapamwamba lidzakhala bata ndi lokhazikika. Zimathandizira kukanikiza kumbuyo kumbuyo kwa mikonoyo pamatumbo.
Miyendo Yakuzungulira Pansi
Miyendo ikuzungulira pansi ndikuyenda kudutsa pakati. Musatenge miyendo yanu yotsika kwambiri kuti nsana yanu yam'munsi imachoke pamat.
Miyendo yanu ikhoza kukhala yocheperapo kusiyana ndi zomwe mukuziyerekezera ngati mungathe kuzichita popanda kufooketsa mmbuyo kapena khosi lanu. Apanso, thupi lapamwamba lidalipobe. Izi ndizo ntchito zonse.
Mitsempha Lembani Mzere
Pamene miyendo yanu ikuyamba kusunthira kumbali ina ya arc yanu, gwiritsani ntchito exhale yanu kuti muyende nawo mozungulira. Muyenera kumverera mozama kwambiri pamimba ya m'mimba pamene mumabweretsa pozungulira ndikuyamba malo.
Chitani chinthu china kumbali inayo. Pitirizani mpaka mutachita 3 kumbali iliyonse.
Ngakhale kuti tachititsa kuti ntchitoyi ikhale yosiyana, funsani ma Pilates mfundo zanu ndikuyika izi pamodzi ndi mpweya wambiri.
Muzitsulo zamatambo a Joseph Pilates , chotsegulira nkhumba chimatsatiridwa ndi thupi lapamwamba kupotoza, saw .