Zochita zamapiritsi a Pilates zimachokera ku zochitika zomwe zimagwiritsidwa ntchito kumbuyo kwanu kupita pansi, kugwada ndi kumaliza. Chingwe Chakumtunda Choyendetsa Pambuyo chimatenga tsamba kuchokera kumalo osungira ndipo chikhoza kuchitika paliponse pamene muli ndi malo oti mukhale ndi miyendo yanu. Ndilokutambasula kwambiri kumbuyo ndi hamstrings, koma chofunika kwambiri ndizochita masewera olimbitsa thupi ndi kukonzekera kafukufuku wam'mbuyo mu syllabus ya Pilates.
Tsatirani malangizo omwe ali pansiwa kuti mupange njira yanu yamtundu wotsika.
Kukonzekera
Khalani wamtali ndi malo anu abwino. Tangoganizani mapewa anu ali pamwamba pa mafupa anu kuti musatsamira kapena kuseri. Kugwiritsira ntchito galasi kuti muwone malo anu maonekedwe akuthandizani kuti muwone momwe mukugwiritsira ntchito ndikugwira bwino ntchito nthawi iliyonse yomwe mukugwira.
Miyendo yanu imatambasulidwa pambali pambali, ndipo mapazi anu amasinthasintha. Ngati muli pa Yoga yochita masewero olimbitsa thupi, mapazi anu ayenera kupita kunja kwa Mat. Lembetsani kumbuyo kwa khosi lanu ndifike pamwamba pa mutu wanu kupita kumwamba. Mapewa anu amakhala omasuka pamene chiuno chanu chimalowa mkati ndi mmwamba.
Khwerero # 1
Lembani ndi kutambasula manja anu kutsogolo kwa inu, kutalika kwa mapewa. Manjawa amayang'ana pansi ndipo zala zanu zimatalika patsogolo. Onetsetsani kusunga manja anu molunjika ndi mapewa ndi kukhala ndi chiwerengero chokhazikika pakati pa mikono.
Khwerero # 2
Exhale pamene mutalikitsa msana wanu mumtambo waukulu wa "C" wopita patsogolo. Tangoganizani mawonekedwe a mkulu wamtali wamtali wotalika "C" osati waung'ono "C". Cholinga chanu ndipamwamba pamtunda komanso kumathamanga kwambiri m'mimba. C-Curve iyi ikuwonekera mumayesero ambiri a Pilates ndipo malo otsetsereka otchedwa Spine Stretch Forward ndi malo oyenera kuti adziwe.
Khwerero # 3
Kuchokera pamtima wapansi kwambiri m'katikatikati mwa zochitikazo, pewani zochitazo ndikuyamba kutsegula vertebra imodzi panthawi. Izi zimatchedwa kuti "msana" ndipo ziyenera kuchitidwa bwino. Yendetsani mpukutuwu mmwamba poyambira kumbuyo kumbuyo, kenako kumbuyo ndiyeno kumbuyo kumbuyo. Pamapeto pake mutu umabwera bwino. Kwa nthawi yonse ya kuyendayenda uku mimba zimagwira ntchito ndipo zimakhudza zojambula ziwiri ndi ziwiri.
Malangizo Amakono
Yesetsani kuti miyendo ikhale yowongoka komanso yolunjika pamene mukukulitsa. Kumbuyo kwa mawondo kumapita mpaka ku Mat omwe ali pansi panu. Nsonga za ntchafu zimagwirizanitsa kuti zowonjezera ku kuwongola molunjika.
Cholinga chanu chachikulu ndicho kufika korona kapena pamwamba pa mutu kumka ku Mat pomwe mukukhala ndi mphuno yapamwamba kutsogolo kwa thupi.
Pewani kulira kwa msana kulikonse. Anthu osasinthasintha angapeze mosavuta kugwiritsira ntchito nyongolotsi kumka ku mat. Komabe, izo zimathetsa kwathunthu cholinga cha zochitikazo. Gwiritsani ntchito "C" yanu yachidule ndipo mutambasula msana wanu ndi kulimbitsa mimba yanu.
Tangoganizirani njira ziwiri. Pilates amagwiritsa ntchito kutsutsidwa pazochita zonse. Pakati pa Mtsinje Wothandizira Pambuyo, mikono ndi miyendo zikucheperapo koma chiuno chikukoka kwambiri kumbuyo.
Kusintha
- Ngati zinyama zanu zimakhala zolimba, khalani pamwamba pazitali, ngati chopukutira kapena yoga. Mukhozanso kuyesa ntchitoyi ndi mawondo anu atawerama ndi mapazi pansi pansi. M'kupita kwa nthawi muyenera kukhala osinthasintha.
- Zimagwiranso ntchito bwino kuti muchite ntchitoyi ndizitsulo zamanja kapena mitengo ya kanjedza ikuyenda patsogolo panu. Kusinthasintha kumeneku kudzatenga mavuto kuchokera pamapewa ndi kumbuyo kumbuyo.
Gwiritsani ntchito Chingwe Chakumtunda Chopita Kumtunda monga gawo la mwamsanga mwakhama kunyumba. Zochita izi zidzakuthandizani kupanga machitidwe onse opatsirana mumatumbo a Pilates komanso zochitika zina zomwe zimadalira pamatumbo a msana.