Pezani Great Pilates Warmup Ndi Zochita 5 Zosavuta

Limbitsani ndipo yambani musanayambe ntchito yanu

Kuzindikira za ubwino wanu kupezeka m'thupi lanu ndi gawo lofunika kwambiri la Pilates yokonzekera kukonzekera . Zochita zisanu zophwekazi zimapanga pa Pilates zofunikira . Iwo adzakuthandizani kuti muzigwirizana ndikudzipereka nokha pamene mukupita kuntchito yovuta kwambiri . Pilates ndi njira yophunzitsira thupi ndi malingaliro kuti zigwirizane palimodzi kuti pakhale mgwirizano wogwira bwino, wokhudzana, wothandizira pazomwe zimapangidwira pantchito komanso pamene mukuyenda moyo wa tsiku ndi tsiku.

Imprinting

Kulemba zolemba pamsika kungakhale Pilato yochita masewera olimbitsa thupi omwe alipo, komabe imakhalanso imodzi mwazozama kwambiri. Kusindikizidwa kumatsitsimula kwambiri ndikukhazikika. Ndizodabwitsa kuti kuchepetsa kupanikizika, komanso njira yodzipangira nokha musanayambe kuchita masewera olimbitsa thupi.

1. Lembani kumbuyo kwanu ndi manja anu pambali panu, mawondo akuwerama ndi mapazi pansi pansi mu malo osalowerera msana .
2. Sakanizani mapewa anu, nsagwada, khosi, nthiti, mimba pamimba, msana, chiuno, ndi miyendo. Pumirani kwambiri pamene mukupumula.
3. Ganizirani kutalika kwa msana wanu ndikutsetserekera pamtambo, mopepuka kusindikizira mofanana ndi pamwamba pake.
4. Chitani zosachepera zitatu kapena zisanu kupuma.

Arm Reach and Pull

Kaya mukuchita mapiritsi a Pilates kapena zida zogwirira ntchito , mudzakhala mukugwira ntchito kuti mukhale osasuntha. Kufikira mkono ndikukoka zochita zolimbitsa thupi ndizosangalatsa kukuthandizani kukhazikitsa manja ndi mapewa anu.

1. Kuima, kwezani mikono yanu mmwamba kuti ikhale yofanana ndi pansi ndi yochokera pamapera anu, kusunga mapewa anu pansi.

2. Lembani ndi kufika mikono yanu patsogolo masentimita pang'ono, mutsegule mapewa anu.

3. Exhale ndikubwezerani mapewa anu kumalo osalowerera ndale. Manja anu adakali opitilira.

4. Lembani ndi kubwezeretsa manja anu ndi mapewa pamodzi.

5. Exhale ndi kubwezera mapewa anu kuti asalowerere.

6. Bwerezani ntchitoyi katatu kapena kasanu.

Mkanda Wachiwawa

Mapiritsi a mavalasi amagwiritsidwa ntchito mu makalasi a Pilates ngati ofunda kwambiri chifukwa cha msana ndi m'mimba . Mukhozanso kugwiritsanso ntchito pirvic curl kuti muwone momwe mukuyendera. Ganizirani za kuzindikira pakati pa mbali ziwiri za thupi.

1. Yambani kupuma kokwanira
2. Exhale. Yambani minofu ya m'mimba ndikukoka batani anu pamimba kumtunda wanu. Lolani kuti chichitidwecho chipitirize kuti abs isindikizire msana pansi.
3. Inhale. Gwiritsani ntchito kudutsa pamapazi anu ndipo muyambe kuyendetsa mchira wanu kumtunda. Sakanizani m'chiuno mwako, kumtsika msana, ndi msana wapakati, kusunga miyendo yanu mofanana. Mudzakhala ndi mzere wolunjika kuchokera m'chiuno mwako kufikira mapewa anu.
4. Exhale. Sungani msana wanu pansi mpaka pansi, kuyambira kumtunda, kumtunda kwa vertebrae, mpaka msana wa msana ukhale pansi.
5. Inhale. Kumasulidwa kuti asaloŵerere msana.
6. Bwerezerani katatu kapena kasanu.

Swan Prep

Mukamachita masewera olimbitsa thupi ngati mfuti mumayamba pang'ono. Zangotengeka kuti msana ukhale wokonzeka kuchita zina zolimbitsa thupi (kubwezeretsa mmbuyo) mitundu yochita masewera olimbitsa thupi, kutenga abs kugwiritsidwa ntchito ndikuthandizira ndi mpweya.

1. Lembani pamatope pansi.
2. Sungani manja anu pafupi ndi thupi lanu pamene mukuweramitsa zitsulo zanu kuti mubweretse manja anu pansi pa mapewa anu.
3. Gwiritsani ntchito minofu yanu ya m'mimba , ndikukweza batani mimba yanu.
4. Inhale. Lonjezerani msana wanu kuti mugwirizane ndi zida zanu ndi manja anu mumatumbo.
5. Exhale: Pitirizani kuchoka pamene mukumasula ndi kutambasula msana wanu, kubweretsanso mphuno yanu kumatenda a sequentially.
6. Bwerezerani katatu kapena kasanu.

Khoma Pansi

Khoma limagwera pansi ndipo limayambitsa msana, ndipo imatulutsa mpweya wanu. Ndizochita masewera olimbitsa thupi omwe mungagwiritse ntchito ngati kusintha kuchokera pansi ndikuima kapena kuima pansi. Pano timagwiritsa ntchito khoma kuti tithandize kukhazikitsa bwino . Mungagwiritse ntchito masewerawa ngati kukonza mwamsanga kunyumba kapena ku ofesi.

1. Imani wamtali motsutsana ndi khoma ndipo yendani mapazi anu okha mpaka khumi kuchokera ku khoma.
2. Sungani mimba zanu .
3. Kwezani manja anu molunjika pamwamba pa mutu wanu.
4. Sungani mutu wanu ndipo muyambe kupukusa msana wanu pansi ndi kutali ndi khoma. Sungani pasukulu yanu.
5. Pewerani mpaka momwe mungathere musalole kuti m'chiuno chanu mutuluke.
6. Yambani kubwereranso kwa khoma lanu poyambitsa mpukutu wanu wam'munsi ndi vertebra.
7. Bwererani ku malo anu oyamba.

Yambitsani Ntchito Yanu Yophunzira

Tsopano kuti mutenthedwa, mutha kuyamba ntchito yanu . Pamene mukuchita, mudzawona kuti machitidwe ambiri a Pilates amamanga pa zomwe mwangoyamba kuchita.