Kuyambira koyamba, Pilates akukonzekera machitidwe akuwonetseratu zomwe mukuchitazo komanso momwe akuphunzitsira pa Pilates Center ya Boulder. Chithunzi chilichonse chimaphatikizapo zida zamagetsi, nsonga zotetezera, ndi zina zochepa. Mapulogalamu awa a Pilates amasonyeza luso lawo kotero kuti muwone komwe mukupita ndi zochitika, koma chonde musaope!
Izi cholinga chake kuti chikhale chithunzithunzi cha chithunzi cha omwe akupanga ntchito yokonzanso kunyumba pamodzi ndi makalasi a Pilates. Malangizo a zolembapo sizongotchulidwa ndipo malingaliro sayenera kukhazikitsa malangizo a Pilates omwe ali ofunikira kuti apindule kwambiri ndi machitidwe a Pilates.
Tatchula chiwerengero cha akasupe omwe timagwiritsa ntchito. Kusintha kwanu ndi kusana kwa nyengo kungakhale kosiyana.
Kupuma mokwanira - m'matumbo ozama komanso odziteteza. Kawirikawiri, pumirani mkati momwe mumatulutsira galimotoyo. Exhale pamene mukubweretsa galimotoyo. Ndawona malo omwe amasiyana.
Mapulogalamu a Reformer Footwork
Footwork Notes:
- 4 akasupe. Mutu wamutu.
- 10 amatsitsimutsa mbali iliyonse ya phazi - pamtundu uliwonse, mu exhale
Mmene Malo Amakhalira:
- Pilates V - mipira ya mapazi kumapazi a phazi, zidendene zidakwera, mawondo osalowanso
- Mbalame Pamapangidwe - miyendo pamodzi
- Zilonda - miyendo pamodzi
- Zitsulo za Lower Lift
Zikumbutso za Zosintha Zosintha
- Mapaziwa amachitika mopanda ndale ndi abambo omwe sagwirizana nawo.
- Mu Pilates V, kukwera kwa zidendene kumathandiza kuthandizira chiuno chamkati ndi pansi.
- Pitani kwa kutalika - ponseponse pazomwe mumapezeka ndi exhale.
- Onetsetsani kuti mwendo wonse ukugwira ntchito, makamaka kumbuyo kwa mwendo - izi sizongopeka chabe.
- Onetsetsani kumbuyo kwa mikono m'manja.
Reformer Footwork Yapitirira - Zitsamba Zazifupi ndi Kukwezera
- Bweretsani mapazi ku Pilates V, zitsulo zonyamulidwa, mipira ya mapazi pamtunda.
- Seti 10
Zotsatira za Footwork:
- Pewani kunja, khalani pansi, ndikutsitsa zidendene za 3 ndikuwerengera 3.
- Zitsulo zikweze kuti zilowe.
Ambiri pa Pilates Reformer
- Footbar ili pansi.
- Tengani zothandizira.
- 10 amakhala - mapampu 5 mkati-mpweya, 5 mapumps kunja-mpweya.
Malangizo pa mazana pa Pilates Reformer
- Poyambira kumayambiriro, zochitikazo zimayambanso kupindika mutu ndi kumtunda ngati miyendo imawongolera - manja molunjika.
- Miyendo imatengedwera pamwamba pa tebulo, kapena imatambasula mopitirira 90 madigiri, kapena pang'ono m'munsi monga momwe yasonyezedwera.
- Gwirani ntchito, mimba ikulowetsamo ngati mikono yowongoka ndikukwera ndi pansi.
- Kuti mudziwe zambiri, yang'anani zana pa chikwama .
- Chitetezo: miyendo iyenera kuti ikhale yochepetseka kwambiri moti kumbuyo kumatuluka pamatumbo.
- Ngati mwapambana kwambiri, mukhoza kuyika mndandanda wa mndandanda wamtsogolo .
- Oyamba ndi Othandizira amasunthira ku miyendo ya mwendo.
Mizere ya Malamulo pa Pilates Reformer
- 2 akasupe. Mutu wamutu.
- Sakanizitsa kutalika kwadutswa m'matope ndikugwira ntchito. Onetsetsani kuti chithunzi chachitsulo chiri kunja.
- 5 amayendetsa mbali iliyonse.
Malingaliro a Miyendo ya Malamulo pa Pilates Reformer
- Kutsekedwa mmwamba ndi palimodzi, kutembenuzidwa kunja. Sinthirani kunja kuchokera m'chiuno.
- Miyendo yoyamba imakhala yopanda madigiri 45.
- Exhale kuti abweretse miyendo mmwamba. Lembetsani kuti mutsegule. Exhale kuti awabweretse iwo palimodzi ndi mmwamba.
Frog pa Pilates Reformer
- 2 akasupe.
- Zingwe zakutali zidakali pano.
- Mutu wamutu umakwerabe.
- 5 Kupuma.
Malangizo a Frog pa Pilates Reformer
- Frog imakhala yopanda msana.
- Miyendo imazungulira kunja m'chiuno
- Sungani mapeni a mkati. Musayang'ane mawondo kupyola phewa.
- Komanso, onani frog ndi gulu lochita masewera olimbitsa thupi
- Ngati mukufuna kutenga zolemba zanu pazitsulo, mukhoza kukhazikitsa zojambula zojambula pamtunda panthawiyi ndikubweranso ndikupitiriza kupaka mimba.
Kumimba Kusamba - Kwambiri
- 4 Zitsime.
- Mutu wamutu.
- 8 Kupuma.
Malangizo a Mimba Yopisa - Yakuya:
- Khala pafupi ndi mphepete mwa galimoto pazinthu zopanda pake ngati muli nazo. Awa ndi malo akuluakulu a C-curve .
- Yambani ndi mapazi ali mu Pilates V ndi zitsulo zotukulidwa.
- Kuwombera kutuluka kunja, kutuluka kumatulutsa zidendene, kumatulutsa zitsulo, kutulutsa zinyamulira kuti zikhale ndi chidebe chakuya m'chiuno.
Kupweteka kwa mmimba - Zida Zomwe Zimabwerera
- Dulani kasupe - Zitsime zitatu.
- 8 kubwereza.
Malangizo a Kumisa Mimba - Magulu Kumbuyo:
- Khalani moyandikana ndi pamphepete mwa galimoto pazitsulo zopanda pake.
- Mapazi ayambira Pilates V ndi zitsulo zitakwezedwa.
- Lembani nthiti yonse, osati kutsogolo. Gwiritsani ntchito manja kuti mutsegule pachifuwa.
- Yambani ndi mapazi Pilates V ndi zitsulo zotukulidwa. Kuwombera kutuluka kunja, kutuluka kumatulutsa zidendene, kumatulutsa zitsulo, kutulutsa zinyamulira.
- Gwiritsani ntchito abs yanu.
- Gwiritsani ntchito ntchafu zamkati ndi kumbuyo kwa miyendo. Pitani ku chiwongolero chakuya muchuuno mukalowa.
Bokosi Lalifupi - Kubwerera Kumbuyo
- Bokosi lalifupi limadutsa pamapewa.
- Mapazi osasunthika amapita pansi pa nsalu.
- 5 Kupuma.
Malangizo a Bokosi Lalifupi - Kubwereranso
- Khalani pamwamba pa mafupa ndi kuganizira za kutsogolo ndi kumbuyo kumverera pamilingo.
- Zochitazo zimayambira muzama, yaitali, C-curve ndipo mumasunga mazirawo pamene mukupiringa m'mimba mwa pansi ndikuyendetsa miyendo kuti mubwererenso. Awa ndi masewera olimbitsa thupi. Osangomangirira ntchafu za ntchafu zanu.
- Bwererani kuti mubwererenso. Exhale kuti abwere.
Bwalo Lalifupi - Kumbuyo
- Bokosi lalifupi limadutsa pamapewa.
- Mapazi osweka amapita pansi pa nsalu.
- 5 kachiwiri.
Malangizo a Bwalo laling'ono
- Khalani pamwamba pa mafupa ndi kuganizira za kutsogolo ndi kumbuyo kumverera pamilingo.
- Onetsetsani kusunga chiguduli chimodzimodzi, mogwirizana ndi pelvis. Kwezani ndi kubwerera kupyolera mimba. Musabwererenso. Sungani mikono kumbuyo.
- Bwererani kuti mubwererenso. Exhale kuti abwere.
Flat Box - Flat Back ndi Pole
- Bokosi lalifupi limadutsa pamapewa.
- Mapazi amapita pansi pa nsalu.
- 5 Kupuma.
Malangizo a Bokosi Lalifupi - Kubwereranso Ndi Mthunzi
- Khalani pamwamba pa mafupa ndi kuganizira za kutsogolo ndi kumbuyo kumverera pamilingo.
- Onetsetsani kusunga chiguduli chimodzi - kwezani ndi kubwerera mmimba. Sungani mikono yanu kumbuyo komanso mumasomphenya anu.
- Bwererani kuti mubwererenso. Exhale kuti abwere.
Ngati muchita masewera olimbitsa thupi, mukhoza kuwonjezera mtengo wokwera pamwamba pano, kenako pitani ku njovu.
Njovu pa Pilates Reformer
- 2 Zitsime.
- Mutu wamutu.
- Pewer up.
- 8 Kupuma.
Malangizo a Njovu pa Pilates Revolutioner
- Onetsetsani kuti mugwirizane ndi zidendene zanu.
- Galimotoyo imalowa mkati ndi kunja chifukwa cha kukwera kwanu, osati kungochotsa m'chiuno.
- Gwiritsani ntchito exhale yanu kuti mubweretse galimotoyo mofulumira.
- Mvetserani akasupe ndi kanyumba ka mapazi kumalo anu.
Mtundu Wotsalira Mndandanda: Kubwerera Kumbuyo
- 2 Zitsime.
- Pewer up.
- Mutu wamutu.
- 8 Kupuma.
Malangizo a Kanyumba Yambani Ndi Kubwerera Kumbuyo
Mutangomaliza kuzungulira kumbuyo kwanu ndi kumimba mimba, sungani. Zingwe zakuthambo zimangokhala kutseguka ndi kutsekedwa m'chiuno. Palibe china chimene chimayenda. Onetsetsani kuti mimba yanu ikugwira ntchitoyi.
Mtundu Wotsitsa Nkhani: Arch Back
- 2 Zitsime.
- Pewer up.
- Mutu wamutu.
- 8 Kupuma.
Malangizo a Kanyumba Yongolani ndi Kutsekedwa Kumbuyo
Mukangomaliza kukongola kwanu kumbuyo ndi kukweza, sungani malo. Zingwe zakuthambo ndizitsegulira ndi kutseka pa chiuno. Palibe china chimene chimayenda. Onetsetsani kuti mimba yanu ikugwira ntchitoyi.
Kuthamanga pa Pilates Reformer
- 4 Zitsime.
- Mutu wamutu.
- Pewer up.
- 20.
Malangizo Othawa pa Pilates Reformer
Onetsetsani kuti muyang'ane kuwonetseratu kwa mapazi. Kugogomezedwa ndi kukweza chidendene ndi mphamvu kuchokera kumbuyo kwa mwendo.
Pansi Lowani pa Pilates Reformer
- 4 Zitsime.
- Pewer up.
- Mutu wamutu.
- 5-8 Mapeto.
Malangizo a Pansi Lowani pa Pilates Revolutioner
- Onetsetsani kuti kutembenuka kumabwera kuchokera mkati mwathu, osati mawondo anu.
- Nkhumbayi imangokweza pamwamba pamtengowo.
- Osalowerera msana. Izi sizomwe zimakhalapo m'mimba.
- Gwiritsani ntchito makina osindikizira kumbuyo kwa mikono yanu pamat.
Kuyamikira kwathu kumapita ku Pilates Center ya Boulder. Zithunzi apa zinatengedwa ku The Pilates Center ya Boulder ndipo zikuwonetsa kampani ya Centerline reformer. Zipangizo za Centerline Pilates zimachokera pa zojambula za Joseph Pilates zomwe zimapezeka kudzera mu Balanced Body Pilates. Chitsanzo chathu chosiyana ndi Paula Kirkland, yemwe ndi mphunzitsi wa Pilates ndipo mphukirayo inakakamizidwa ndi Deborah Kolwey.