Kugwira ntchito kunja kwa nthawi imeneyo ya mwezi kungaoneke ngati maganizo oipa kwa ena. Kupitiriza kuchita masewero olimbitsa thupi kungathe kusokonezeka pamene zipsinjo, ululu wammbuyo, ndi zizindikiro zina zamatsenga zimatuluka mwezi uliwonse. Sikuti kuchita masewera olimbitsa thupi sikudzakuipitsa. Zomwe zimayenda zingathandize kuchepetsa zizindikiro m'njira zosiyanasiyana.
Mwezi uno, yesetsani kuyendetsa anthu pang'ono ndikuyenda ngati simukumverera bwino.
Kaya ndiyambe kusamba kapena kusamba, zonse zikhoza kumasulidwa ndi kuwonjezeka kwa endorphins, kupititsa patsogolo mpweya ndipo izi zitatu zimayenda.
Mabokosi a Pilates
Gwiritsani ntchito izi ngati kutentha kwanu kuti mutenthe thupi ndi kukonzekera kuti mupitirize kuchita masewera olimbitsa thupi.
Imani wamtali ndi mapazi anu palimodzi mu "Y" mawonekedwe akuyika chitendene cha phazi lakumbuyo pa phazi lakumbuyo. Gwirani masentimita 1-3 mu dzanja lirilonse. Lunge kutsogolo kwa mwendo ndikulowa pansi ndikutsamira patsogolo pamene mutambasula mwendo kumbuyo. Mikati ikukwera pamwamba pamene iwe umangomangirira. Mukangoyenda mofulumira, pitani kumbuyo kwanu. Lembetsani kuti mutuluke ndi kutuluka kuti mubwerere.
Bwerezani maulendo 8 mpaka 10 ndikusintha mbali.
Chifukwa Chimene Ikugwira Ntchito
Mavitamini a Pilates amatenga magazi kupita ku magulu akuluakulu a minofu ndikujambula maganizo anu kumbali ya thupi m'malo molimbitsa thupi lomwe limachokera pamatumba a mwezi uliwonse. Kuonjezerapo, pakuwongolera magulu akuluakulu a minofu mumakhala ndi mphamvu yowonjezera mphamvu ndipo mumalimbitsa mphamvu yanu yolimbana ndi kutopa komwe kumagwirizanitsidwa ndi nthawi yomweyi.
Mbali Imapota
Khalani pa chiuno chimodzi ndi mkono umodzi pansi panu kuti muthandizidwe ndi miyendo kutalika kumbali. Kwezani mmapazi ndi dzanja lothandizira mu thabwa. Ngati mungathe kuyika miyendo yanu palimodzi, yesani. Ngati simukungoyenda phazi limodzi kutsogolo kwa lina. Tayang'anani pa phewa lanu lakumwamba ndi kupumula dzanja lanu lakumwamba limodzi ndi thupi lanu.
Lembetsani chingwe chanu pansi mpaka kumatope pansi pa inu ndi kukweza mmwamba. Pitani m'munsi ndi mozama ndi kubwereza.
Bweretsani maulendo asanu ndi asanu ndi asanu ndi asanu ndi asanu ndi asanu ndi atatu ndikusintha mbali
Chifukwa Chimene Ikugwira Ntchito
Mbali Yothamanga ndi thupi lalikulu lakumwamba kulimbikitsa komanso kumeta whittler pa nthawi zomwe simukukhala bwino m'mimba mwako kapena pachifuwa. Panthawi imeneyo ya mwezi, mimba imawombera Rectus (kapena pakiti sikisi) ingakhale yosamvetsetseka m'malo mwake yang'anani pa zovuta zanu ndi Bend Side. Mudzakhala ndi ntchito yolimba popanda kukhuula.
Kupukuta Kumtunda
Ikani kutsamira pa khoma ndi mapazi onse awiri patsogolo panu. Gwirani mapazi mu "V" yaing'ono ndi zidendene pamodzi ndi zala. Ikani mikono yanu kutali ndi kumbali yanu ndikukoka matumbo anu mkati ndi mmwamba kuti mutsegule kumbuyo kwanu mwa kukanikizira ku khoma. Mungaweramitse pang'ono kuti mutenge pansi. Dulani mutu wanu, kenako mapewa ndi manja ndikuyamba pang'onopang'ono pang'onopang'ono pakhomopo pamodzi wina. Pitani pafupi theka pansi pa msana wanu ndipo mulole manja apachike. Pewani mmbuyo bwino ndikugwedeza mbali iliyonse ya msana wanu molimba kwambiri kuti mukalowe mmwamba. Kupuma mwachibadwa pamene mukupita.
Bwerezani katatu konse.
Chifukwa Chimene Ikugwira Ntchito
Kuponyera pansi pa khoma kudzathandiza kuchepetsa kupweteka kwa mmbuyo komwe kumaphatikizapo PMS kapena nthawi yanu potsitsimula minofu yambiri ndikubwezeretsanso.
Pamene ululu wammbuyo umachitika, minofu imakhazikika. Gwiritsani ntchito ntchitoyi khoma nthawi iliyonse ya tsiku kuti muthe kuchepetsa kuchepa kwa mwezi uliwonse.
Sankhani imodzi kapena itatu imathandizira kulimbitsa mtima wanu ndi mphamvu zanu panthawi yanu. Mavuto ndi omwe mudzasangalala kuti muzitha kuchita masewera olimbitsa thupi kapena ntchito zochepa pokhapokha mutatha kuchita izi zitatu.