Tikawongolera mwendo wawiri, timayenda njira yapadera pakati pa malo awiri osiyana, koma zambiri zimasonyezedwa pakuyenda pakati pa zinthu ziwirizi. Ngati thumba lanu liri losakhazikika, ngati abs yanu ifooka, kapena mpweya wanu sukukugwirani ntchito, mawonekedwe anu adzasonyeza-nthawi yayikulu.
Kutambasula mwendo wawiri kumakhala kovuta kwambiri. Icho chimachokera ku chimbudzi chachikulu, kufuna mphamvu ndi chipiriro kuchokera m'mimba. Mungathe kusintha mwa kusiya mutu wanu ndi / kapena kugwira ntchito ndi miyendo yapamwamba. Chotsitsa chifuwa ndi kutambasula mwendo umodzi ndi kupititsa patsogolo mwendo wamagulu ndizo zomangira zabwino za ntchitoyi.
1 - Exhale: Curl Up
Lembani kumbuyo kwanu ndi zipsyinjo zanu pamalo apamwamba apamwamba, mofanana ndi pansi. Inhale
Exhale: Sungani minofu yanu m'mimba kuti muzitha kutsika thupi lanu. Limbikitsani kutsika, mutenge mphumi yanu pamabondo anu.
Gwirani zowala zanu kapena mabotolo anu.
Kumbuyo kwanu kumbuyo kuli pansi, osati mopanda ndale .
2 - Lembani: Lolani Long
Lembani: Mapewa anu amakhala kutali ndi makutu anu, ndipo abambo anu amakoka, pamene inu mumagwira mikono ndi miyendo yanu mosiyana. Yendetsani momwe mungathere pokhala kusungira pulled yanu mkati ndi kumunsi kumbuyo pa chikwama.
Thupi lanu lakumwamba limakhala litakwezeka pamene mukufikira - musalole kuwonjezera kwa mikono kugwetsa chifuwa cha chifuwa.
Mwina mungafunikire kusintha kusintha kwa mikono ndi miyendo yanu pamene mukufikira. Zomwe zili m'munsizi, zimakhala zovuta kwambiri kuti muzitsatira pamsana.
3 - Exhale: Lowetsani ku Center
Exhale : Pamene mutasuntha manja anu kumbali ndikufika kumbali kuti muzimvetsetse, mumapititsa patsogolo ndi kukulitsa miyendo.
Musaponyedwe kumbuyo kwa thupi lanu. Chifuwa chanu ndi mutu wanu zisungidwe kwa nthawi yonseyi.
Bweretsani kuwonjezereka 6 mpaka 10.
4 - Tipangizo: Pitirizani ku Mzere Wofunikira
Kutambasula mwendo wawiri kumakhala koyenera kugwira ntchito kuyambira pachimake pamene mukugwiritsa ntchito abs kuchoka kuchokera ndi kubwerera, pakati.
Koma palinso njira ina yogwirira ntchito ndi malo omwe akuwonetsedwera ndi ntchitoyi, ndipo ndiko kugwira ntchito pazitali.
Mu izi, ndi zina zambiri zamaphunziro a Pilates, ndizothandiza kuganizira za kukhalabe ochepa kwambiri. Onetsetsani kuti miyendo yanu ikulumikizana podzikweza, taganizirani za abs ndi nthiti zomwe zikuyenderera kumbali, ndipo gwiritsani ntchito chithunzi cha mafupa omwe akukhala pamodzi.
Zonsezi zidzakuthandizani kufufuza mzerewu pamene mukuyenda. Ngati katambasula kawiri kawiri kawiri kamene kamakhala kolimba kwambiri, pangani mphamvu ya m'mimba ndi chingwe chokwanira chawiri.