Kuwongolera, kumbuyo ndi kumangirira kolimba, Pilato kuchita masewera olimbitsa thupi
Chitsulo chimalimbikitsa kumbuyo kuchokera kumtunda kumbuyo mpaka kumbuyo kumbuyo ndi hamstrings. Iyenso ndi imodzi mwa machitidwe abwino kwambiri omwe mungathe kuchita pamat. Ndipotu, pa mndandanda wa machitidwe asanu abwino kwambiri a Pilates .
Pilates chidendene chakumenya ndi chosavuta. Chinthu chachikulu chomwe mukuyenera kukumbukira ndicho kusunga minofu yanu m'mimba ndikupita kutalika kumbuyo kwanu ndi kumbuyo kwa miyendo yanu kuti muteteze kumbuyo kwanu.
Zovuta Kuchita : Ichi ndi zochitika zolimbitsa thupi, zoyenera kumagulu onse.
Zida Zofunikira
Izi ndizochita masewera olimbitsa thupi, mumangofunikira masewera olimbitsa thupi kuti muthandizidwe ndi kuthandizira m'chiuno mwanu. Mukhoza kuchita masewerawa kunyumba kapena pa stuates kapena pa masewera olimbitsa thupi.
Malangizo
- Lembani pamimba mwako ndi mphumi yako mmanja mwanu monga momwe taonera pa chithunzi.
- Khalani ndi miyendo yanu pamodzi, kumbuyo kwanu.
- Kwezani minofu yanu ya m'mimba kutali ndi mphasa. Dziwani msana wanu msinkhu .
- Tembenuzani miyendo yanu pang'ono m'chiuno . Zilonda pamodzi.
- Pitirizani kuthamanga ndi miyendo pamodzi pamene mutumiza nthawi yaitali kumbuyo kwa miyendo yanu komanso kudutsitsa. Lolani kuti mphamvu izi zikweze miyendo yanu pamat.
- Miyendo yanu imatsitsimuka pamene mwangoyamba kugunda zidendene zanu pamodzi.
- Ngakhale kuti ntchitoyi imatchedwa chidendene, kugogomezera ndiko kugwira ntchito kuchokera mkati ndi kumbuyo kwa ntchafu.
- Lolani mapewa anu akhale omasuka. Ntchitoyi sichinthu chochepa kwambiri ndi iwo!
- Amamenya 10. Pumula ndi kubwereza.
Iyi ndi nthawi yabwino kuti mubwerere kumbuyo mofatsa ngati mmene ana amamvera .
Mitundu Yagwira Ntchito
Izi ndizochita masewera olimbitsa thupi lanu, chiuno chamkati, kumbuyo komwe , ndi hamstrings. Cholinga chachikulu ndicho gluteus maximus minofu.
Izi ndi minofu yomwe imapereka tanthawuzo lotanthawuzira kwambiri pamutu wanu, ndipo ndilo cholinga chachikulu chokhazikika. Minofu yopanda pakhosi kumbuyo kwa ntchafu imathandizanso kuti izi zitheke. Mukugwiritsanso ntchito mitsempha yamkati yothandizira, yomwe simukupeza nthawi yambiri yochita masewero olimbitsa thupi tsiku ndi tsiku. Kulimbitsa ndi kutulutsa ntchafu yamkati kungakupatseni chidaliro chokwanira pakuvala zazifupi kapena thalauza. Mwa kusunga mimba yanu mukugwira nawo ntchito yonse yomwe mukuwatsutsa. Mimbayi imathandizanso kuti mukhale ndi mgwirizano.
Zowonjezeranso Zochita za Mtundu wa Chimake ndi Chamkati
- Chotupa Chamadzimadzi : Zochita izi ndizosavuta kutentha. Amadziwikanso ngati mlatho wa hafu.
- Pilates Bicycle : Izi ndizochita zovuta zapakati pa miyendo ndi mphuno - palibe njinga yofunikira!
- Kuthamanga kwa Pilato : Matenda ouma omwewa akusambira ndi osangalatsa komanso olimbika, simukuyenera kukhala wothira!
- Kachiwiri kawiri kawiri : Ichi ndi ntchito yovuta yopititsa patsogolo yovuta.