Pilates amadziwika powathandiza anthu kukhala ndi mphamvu komanso kusintha. Mitundu yotsatira ya Pilates yowonjezera imaphatikizapo masewero omwe amachititsa kuti zinthu zisinthe, kumbuyo kwa thupi, kumbali, kumbali, ndi m'chiuno.
Mphamvu ya kutambasula ndi mphamvu ya equation ndi yofunika kwambiri-ndizo zomwe zimathandiza kukhalabe wodalilika ndi kuyanjana monga wina amatambasula minofu, kapena kuwonjezera kuyendayenda kwa mgwirizano. Zochita zonsezi zimalimbikitsa mphamvu komanso kusinthasintha. Dinani kupyolera pa dzina lakusuntha kwa malangizo onse.
Khoma Pansi
Khoma lopukuta pansi ndi lodabwitsa, lopanda mtundu wonse. Zimayamba ndi kutsegula kokongola kwa chifuwa ndi kufalikira kwa msana ndipo kumapita kumbali yayikulu yomwe imayambira kumbuyo ndi hamstrings.
Chingwe Chakumtunda
Kutambasula kwakukulu kumbuyo ndi kumtunda , msana kumatambasula kumaperekanso mphindi yokhalapo musanayambe kupita ku zovuta zovuta kwambiri. Chitani msana ndikuwongolera mwachizolowezi kumayambiriro kwa chizoloŵezi, kapena muzichigwiritsa ntchito kuti mutambasulidwe mwakuya mumasewero anu.
Anthu omwe ali ndi zitsulo zolimba akhoza kukhala okonzeka kwambiri atakhala pamwamba, ngati bulangeti kapena thaulo.
Mwawona
Ndawona ntchito yochititsa chidwi. Kuthamanga kwa thunthu kumapanga mpata wolimba kutsutsana kutsogolo kupyola kumbuyo kumbuyo ndi kunja kwa mano. Kuphatikizana ndi izo, zimakhala zovuta kwambiri kumapeto kwa mchiuno komanso kumtunda kwazing'ono.
Swan
Swan ndi ntchito yopititsa patsogolo, choncho imapereka njira yowonjezera yambiri yomwe timachita ku Pilates. Swan imatambasula mimba ndi minofu yosinthasintha, monga momwe imalimbikitsira mimba, mmbuyo, m'mapewa, m'matumbo, ndi m'mimba.
Tengani phazi patsogolo powonjezerapo pakhosi. Izi zidzakuthandizani kuti muzitha kugwiritsa ntchito ufulu woyenda movutikira omwe mungathe kuwona pamene mutu ndi khosi zikuthandizidwa ndi thupi lolimba komanso lokhazikika.
Chiyanjano Choyang'anitsitsa
Chikondi chimatambasula kutalika ndi kutsegula thupi la mbali. Kusunga mchiuno pamene mikono yonse ifika pamtanda ndi pamwamba pake idzagwirizanitsa kupyola pakati pa thupi.
Hip Stretch
Izi ndi zophweka koma zowunikira kwambiri . Zidzakuthandizani kufika kumalo osungira kumbuyo kwa chiuno.