Pilates Amachita Ntchito Yopuma Ski

Kodi sizingakhale zabwino ngati zonse zomwe mukuyenera kuchita kuti mupange skiing zinali kusewera? Zedi. Koma zoona ndizakuti, kusefukira kumapangitsa kuti thupi likhale lofunikanso pochita masewera olimbitsa thupi kuchokera kumtunda.

1 - Zojambula za Pilates Zopangira Ski

Pilates , njira yochita masewero yomwe imagwirizana kwambiri ndi mphamvu zazikulu , kusinthasintha, kulingalira, ndi kulamulira, ndizofunikira makamaka pa ntchito yopanga ski.

Ma Pilates omwe amasankhidwa amachititsa ntchito kumapeto kwa adiresi yomwe ikutsatiridwa ndi:

• kulimbikitsa ndi kutsegula mchiuno mwachitsulo pamene mukusunga khola la khola
• kumanga maluso
• kukaniza ntchafu zamkati kuti zigwirizane
• pothandizira kuthetsa chiunocho ndi thupi labwino
• kulimbikitsa ndi kutambasula kumbuyo
• chikhalidwe chachikulu

Mudzapeza malangizo otsogolera okhudza masewera olimbitsa thupi ndi mauthenga omwe ali ndi mauthenga omwe amatsatiridwa pa momwe masewero olimbitsa thupi amathandizira mawonekedwe a skier. Zochitazo zikhoza kuchitidwa paokha, monga kutenthetsa kapena kuphatikizidwa mu pulojekiti yochulukirapo.

2 - Kuima Pilates Legwork

Ubwino wopita ku Ski: Kuwombera miyendo, kuphunzitsa miyendo kuti ikhale yofanana, miyendo, miyendo, ndi miyendo yambiri, imapangitsa kuti

Basic Legwork Phunzitsani Malangizo:

1. Imani moyang'anizana ndi khoma kutali kwambiri kuti zitsulo zanu zilowetse koma mitengo ikhale yopanda pakhoma. Pamene mukukweza bwino mungathe kuchoka pa khoma.
2. Imani wamtali, ndi mapewa anu kumasuka. Chikopa chanu, chiuno, mapewa ndi makutu ali mu mzere. Miyendo yanu ikufanana ndipo mapazi anu akuyang'ana patsogolo.
3. Bwerani mawondo anu kuti thupi lanu liziyenda molunjika. Mabondo anu ayenera kuyendetsa pamapazi anu osati kudutsa zala zala. Zitsulo zimakhala pansi.
4. Ndi mawondo anu adakali olimbitsa, yesetsani mpaka chala chala.
5. Pa theka lachindunji, tumizani pansi kudutsa pansi kuti muimirire kuti muime pa mipira ya mapazi anu.
6. Kusunga malo anu molunjika pansi ndi pansi, kuchepetsa zidendene zanu pansi, kukulitsa msana wanu ndi kumbuyo kwa mwendo wanu pamene mukupita.
7. Bwerezani chitsanzo kasanu.

Malangizo oyenerera a Pilates Standing Legwork

3 - Zochita Zolimbitsa Mthunzi

Ubwino wopita ku Ski: Kuwonjezeka kusinthasintha, kumathamangira kumbuyo ndi hamstrings, kumatulutsa mimba yamimba.

Chinthu Chachikulu Chakumtunda Chitani Malangizo:

1. Khala wamtali pamakhala pamaso, ndi miyendo yako molunjika kutsogolo kwa iwe, kutalika patali, mapazi atasinthasintha. Kodi hamstrings? Bwerani mawondo anu pang'ono ndi / kapena kukhala pampukutu kapena piritsi.
2. Inhale Yaikuru: Kwezani manja anu kutsogolo kwa inu pansi pamtunda; sungani mapewa anu kukhazikika pa msana wanu pamene mukuwonjezera mphamvu mpaka pamwamba pamutu mwanu. Lonjezerani msana wanu kumbali zonse ziwiri.
3. Deep exhale: Curl patsogolo ngati ngati mpira. Fikirani kumapazi anu. Msana wanu uli wozungulira ndipo mimba yanu imachotsedwa. Mudzamveketsa kumbuyo ndi kumbuyo kwanu.
4. Pewani: Gwiritsani ntchito minofu yanu ya m'mimba kuti mubweretse mapepala anu molunjika, ndipo pindani msana wanu mpaka mutakhala wamtali kachiwiri.
5. Bweretsanso katatu.

Mankhwala owonjezera ochita masewero olimbitsa thupi

4 - Zochita zapamwamba: Pilates Pelvic Curl

Mapindu Ogwira Ntchito pa Ski: Amalimbitsa kumbuyo, glutes, ndi hamstrings. Amayesa chiuno chamkati, amawombera msana, amatsegula kutsogolo kwa m'chiuno.

Malingaliro Odzidzidziritsa Okhalitsa Pamadzi:

1. Ugone kumbuyo kwako ndi msana wosalowerera , mawondo ako akugwa, mapazi apansi pansi, miyendo ndi mapazi ofanana. Mapewa ali kutali ndi makutu, ndipo manja ali pambali, akugwedezeka pansi. Inhale.
2. Exhale: Dulani minofu yanu m'mimba ndikuchepetsanso msana wanu pansi, ndipo pendekani m'mimba mwako kuti sacram yanu pansi. Gwiritsani ntchito pansi pamapazi anu ndi kumbuyo kwa manja anu pamene mapepala anu akupitirizabe kupota kuti msana wanu ufike pamtambo. Sungani miyendo yanu mofanana. Izi ndizofunikira kuti muphunzire masewera olimbitsa thupi.
3. Imani pamene mawondo anu, m'chiuno, ndi makutu anu ali mu mzere umodzi. Kulemera kwake kuli pamunsi pazikwama zanu pamapewa ndi kumbuyo kwa mikono yanu, osati khosi lanu. Inhale.
4. Exhale: Pang'onopang'ono ugwedeze msana wako pansi, vertebra ndi vertebra. Sungani kupyola pachifuwa, mimba yam'mimba kenako mimba. Kumasulidwa kuti asaloŵerere msana.
5. Bweretsanso katatu.

Maumboni olondola a zowonongeka

5 - Zochita zapamwamba: Pilates Criss Cross

Ubwino wopita ku Ski: Kulimbitsa minofu ya m'mimba, kumangoganizira zozizwitsa, kumalimbitsa minofu yosinthasintha, kumalimbitsa batala la pelvic

Malangizo Odzipereka kwa Cross Cross:

1. Lembani kumbuyo kwanu ndi miyendo yanu pamalo apamwamba . Ikani manja anu pamutu mwanu ndi zazifupi.
2. Exhale: Chotsani cholowa chanu ndi kupiringa pamwamba pamtambo. Inhale.
3. Exhale: Sungani zitseko zanu kutseguka, chifuwa chachikulu pamene mutembenuza mutu wanu wam'mwamba kuti phazi lanu lakumanzere likuyang'ane kumadzulo anu. Pamene mukupotoza, yonjezerani phazi lanu lakumanzere, lolitsani phazi limodzi pamtunda wa 45 digiri (pamwamba ndipafupi, yocheperapo).
4. Lembani kuti mubwere kukati - thupi lapamwamba lopindika, miyendo patebulo.
5. Exhale: Yambitsani mwendo wanu wakumanja pamene mutembenukira kumtunda wanu, mutenge phewa lakumanja kumbuyo kwa bondo lakumanzere.
6. Lembani kuti mubwere kukati - thupi lapamwamba lopindika, miyendo patebulo.
7. Bwezerani ma seti asanu ndi limodzi.

Maumboni ozama a mtanda

6 - Pilates Dart

Mapindu Ogwira Ntchito pa Ski: Amalimbitsa kumbuyo kumbuyo, amatambasula ndi kutsegula kutsogolo

Malangizo Ochizira Okhazikika kwa Dart:

1. Lembani pamimba mwako, ndi miyendo pamodzi ndi kumbuyo kwako, ndi mikono kumbali yako ndi mitengo ya kanjedza.
2. Yambani mimba yanu ya m'mimba, mutakweza mimba yanu kumsana wanu. Mitundu (minofu yamtundu) ndi miyendo imathandizira kusunthira. Inhale.
3. Exhale: Khosi lanu limatalika, msana wanu wamtali ndikutumiza mphamvu zochuluka kwambiri pamutu panu kuti thupi lanu lakumwamba limakwezera pang'ono pamat. Khosi lanu ndilokulitsa msana wanu, choncho musawongolere kuti muyang'ane mmwamba. Fikirani mikono yanu kumbuyo kwanu mu superman pose.
4. Pemphani: Gwiritsani ntchito mphindi zingapo. Zimatulutsidwa m'mimba.
5. Exhale: Lonjezerani mpaka kumatayi
6. Bwerezani katatu.

Malangizo owonjezera owonetsera masewera olimbitsa thupi

7 - Kuchita Zochitika Pakati pa Ski

Mapindu Ogwira Ntchito Pakati pa Ski: Amalimbitsa pachimake, amayang'ana zozizwitsa, zimapangitsa kuti thupi likhale lolimba

Malangizo Ochizira Okhazikika kwa Woyamba Wokamba Ntchito:

1. Lembani kumbuyo kwanu ndipo mutambasule miyendo yanu kudenga. Mabondo anu akhoza kukhala ochepa pang'ono.
2. Limbikitsani thupi lanu lakumwamba mwa kugwiritsira ntchito mimba yanu m'mimba ndikukankhira kumbuyo kwa mikono mpaka kumatumbo.
3. Onetsetsani miyendo yanu pamodzi ndikuyamba kuzungulikira kumanja, kulola chiuno chamanzere chikweze koma kusunga thupi lakumwamba kukhazikika.
4. Bweretsani miyendo pansi (pokhapokha ngati mungathe kuwaletsa komanso musalole kumbuyo kumbuyo) ndi kuzungulira kumanzere, kulola kumapeto kwa msana.
5. Bwererani pakati.
6. Bwerezani chitsanzo katatu kumbali iliyonse.

Malangizo oyenerera kwa oyendetsa nkhumba

8 - Zochita za Ski: Kuima Lunge Hip Flexor Kutambasula

Mapindu Ogwira Ntchito Pakati pa Ski: Amatulutsa mchiuno, amasintha miyeso, amayimba minofu yamkati, amalira ntchafu zamkati

Malangizo Ochizira Okhazikika Okhazikika Pamaulendo:

1. Imani bwino, mutayimilira , ndi miyendo yanu mofanana .
2. Kugwedeza bondo lanu lakumanja, kutsamira pang'ono kutsogolo ndikuyendetsa mwendo wanu wamanzere kumbuyo, mukupuma pa mpira wa phazi. Onetsetsani kuti m'chiuno mwako muli. Ikani manja anu pamphuno lanu lakumanja kuti mukhale bata.
3. Lonjezerani kutambasula mwa kutsegula m'chiuno. Tengani mutu wonse ndi kumbuyo. Sungani mchiuno mwamphamvu ndi miyendo yofanana.
4. Gwirani kutambasula kwa masekondi 15 mpaka 30. Pumirani kwambiri .
5. Ngati mumakhala osasunthika, mulole mapewa anu akugwedezani msana wanu pamene manja anu akukwera pamwamba pa mutu wanu kuti awonjezere vuto lochepetseka komanso laling'ono.
6. Bwerezani kumbali inayo.

Maumboni ozama aima pamtunda

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