Pilates Amachita Zimene Mungathe Kugona mu Bedi

6 Zimakutsogolerani Kuti Mudzutse

Zochita za Pilates zakhala zakale kwambiri zogwiritsidwa ntchito pa kama. Ndipotu, anthu ambiri amawona zochitika za zojambula za Joseph Pilates ndi ntchito zomwe adawathandiza kukonzanso akaidi ena ku Isle of Man ku WWI ndi asilikali ovulala pambuyo pa nkhondo, zambiri zomwe timadziwa zimapezeka m'mabedi. Pa moyo wake wonse, Joseph Pilates adakayikira za moyo wake ndi ntchito zake zowonongeka ndipo adavomera kuti apangidwe ndi bedi.

Njira ya Joseph Pilates, Contrology monga adayitanira, ikhoza kutengera anthu kupita kumtunda wautali kwambiri kuti Pilato azichita masewera olimbitsa thupi, koma zambiri mwazochitazi zingathe. Mlangizi Siri Galliano watembenuza mazochita asanu ndi limodzi omwe amawadziwika bwino a Pilates kwa iwo amene amafunikira kapena omwe akufuna kugona pabedi.

Zochita izi sizinthu za mtundu uliwonse ndipo iwo omwe ali ndi nkhawa zapamwamba ayenera kukambirana zolinga zamagulu ndi dokotala wawo. Oyamba ayambanso kudzidziwitsa okha ndi mfundo za Pilates komanso kuyenda mozama .

Zochita zimenezi sizitali kapena zazikulu kapena zitali kuposa thupi lanu. Zochepa, zochitika zamatayi zikhoza kuchitidwa kwa odwala kapena ovulala, kapena kudziletsa. Zimagwira ntchito mwamphamvu, zimadzutsa kuyendayenda kwanu ndi dongosolo lamanjenje mukatha kugona usiku .

Kupuma

Yambani ndi kupuma mokwanira.

1. Pambuyo panu, tchepetsani mikono ndi miyendo yanu, nsana wanu ndi khosi, ndipo mutenge mpweya wanu.
2. Mosamala yesani thupi lanu kuti likumve vuto lake. Dziwani kuti nthitizi zikukula pambali pamene mumapanga, powerengera pang'onopang'ono kwa mphindi zisanu mpaka mapapu anu atadzaza.
3. Sungani mofanana, mutseke nthiti ndikukoka mimba mkati, ndikupukuta kunja.
4. Bwerezani izi zisanu ndi zinai.

Pilates Tendon Kutambasula Zochita Zomwe Zidasankhidwa Kugona

Mtedzawu umatambasula kawirikawiri pa wokonzanso Pilates. Izi zimasinthira kuti zigwiritsidwe ntchito pabedi.

1. Bweretsani zidendene zanu pamodzi ndikukankhira zidendene pamene mutambasula zala zanu kumutu kwanu kwa masekondi atatu.
2. Kenaka tsambani zala zazing'ono kutali ndi inu.
3. Bweretsani maulendo asanu ndi anayi.

Pilates Double Leg Stretch Kugwiritsa Ntchito Kugonjetsa Kugona

Kutambasula mwendo wawiri ndizochita masewera olimbitsa thupi zomwe zimagwiritsa ntchito mimba, kutuluka kuchokera ku mphamvu yamkati .

1. Bweretsani maondo anu pachifuwa chanu ndikugwiritseni pamakutu anu, kutambasula kumbuyo kwanu.
2. Gwirani malowa kwa nthawi yaitali, kupuma kwakukulu, kukokera m'mimba pa exhale kuti misala ziwalo zamkati ndi kumasula mpweya m'matumbo.

Ma Pilates Mzungu Wamodzi Wokha Wamphongo Kuchita Zochita Kumagwiritsidwa Ntchito Kugona

Bwalo limodzi la mwendo limasokoneza mphamvu zanu zazikulu ndi kukhazikika kwa msana. Amalimbikitsanso kayendedwe ka zitsulo komanso kumangiriza mchiuno.

1. Kwezani mwendo wanu wakumanja molunjika. Ngati mungathe, gwirani zala za manja awiri. Ngati simungathe kugwira zala zazing'ono, gwiritsani mwana wanu wamphongo kapena ntchafu ndikufika chidendene chake padenga.
2. Lonjezerani mwendo wakumanzere kutali ndi inu.
3. Gwiritsani ntchito malo awa pa mpweya wokwanira 10.
4. Tulutsani manja anu, ndipo ikani manja anu ndi manja anu kutali ndi mbali zanu.
5. Pangani mbali zing'onozing'ono zisanu ndi zitatu kumbali iliyonse ndi mwendo wanu kuti mukhale ndi palimodzi.
6. Bwerezani kumbali inayo.

Pelvichulukitsani Kuchita Zochita

Kuthamanga kwa msana ndi ntchito ina yomwe imachitidwa pa wokonzanso.

1. Bwerani mawondo anu ndipo muyende pambali pa bedi kutali.
2. Pembedzani nthiti zanu ku nthiti zanu, finyani miyendo yanu, ndi kukweza thupi lanu pansi kuti muwerenge masekondi asanu.
3. Pang'onopang'ono tsitsirani kumbuyo kwa masekondi asanu, ndikuponyera msana mumatolo.
4. Bweretsani kasanu ndi kawiri.

Kuchita Zojambula za Hip

Ntchito yotseguka imatha kutchedwa chule.

• Bweretsani mapazi a mapazi anu pamodzi pafupi ndi miyeso yanu momwe mungathere, ndipo maondo anu atseguka.
• Pumula pamenepo mupumire kwambiri.

Siri Galliano wakhala akuphunzitsa Pilates kwa zaka zambiri. Iye adatsimikiziridwa ngati mphunzitsi wa Pilates ndi Romana Kryzanowska . Iye amayenda kuzungulira dzikoli ndi dziko lapansi kuphunzitsa aphunzitsi. Siri ndi amene anayambitsa chikondwerero cha Big Bear Pilates ndipo amasunga studio ya Pilates ku Big Bear, California.