Ma Pilates onse ali ndi mphamvu zakuya . Phindu la mphamvu zazikulu zimadutsa mimba zapakhosi, koma ndizomwe zimapangitsa kuti Pilato azichita masewera olimbitsa thupi omwe amathandiza Pilates kukhala wotchuka monga momwe zilili.
1 - Kuyamba ndi Kutentha
Chinsinsi chokhala opanda pake ndi kuchita masewera olimbitsa thupi . Izi zimatanthawuza kuti mimba zimatengeka kwambiri. Sangavomerezedwe kuthamanga ndi kutsogolo. Pamene izi zichitika, rectus abdominis, minofu yakunja ya m'mimba minofu, ikupeza nthawi yayitali. Izi zingapangitse kuti minofu ikhale yamphamvu, koma sichidzapangitse kukula bwino, mphamvu zazikulu, kapena kupyolera m'mimba. Pulogalamu yamtsetseteti yamtundu wofiira imachokera kumtima kwambiri m'mimba , mofanana ndi kutalika kwake kwa msana.
Tiyeni tiyambe!
Kutentha: Mmodzi mwa mafungulo ochita masewera olimbitsa thupi ndikutenthedwa poyamba. Ngati simunasinthe, sankhani masewera awiri kuchokera ku Warm Up Folder.
Bwererani pa sitepe iyi pang'onopang'ono pochita masewera olimbitsa thupi, Ambiri.
2 - Absates Flat Abs Exercise - Ambiri
Zaka zana ndizochita masewero olimbitsa thupi a Pilates. Zaka zana zimafuna kuti tigwirizanitse mpweya pamodzi ndi kayendetsedwe kake, ndipo tikhale olimba ndi okoma mtima nthawi yomweyo.
1) Ugoneni kumbuyo kwako ndi mawondo ako akuyendetsa ndipo zonyezimira zikufanana ndi pansi. Kwa tsopano, ikani manja anu kumbuyo.
Lembani kuti muyambe.
2) Exhale: Bweretsani mankhwala anu pansi ndikupukuta msana wanu pansi. Sungani mapewa kukhala kumbuyo. Kuwoneka kuli pansi pa abs .
Khalani pano ndi kubwereza.
3) Exhale: Pa nthawi yomweyi, sungani yanu abs, ndipo yanizani miyendo ndi manja anu pambali pa khoma patsogolo panu.
Dzanja lanu likuwonekera molunjika koma pansi, masentimita pang'ono kuchokera pansi.
Miyendo yanu iyenera kukhala yochepa ngati momwe mungathere popanda kugwedezeka, ndipo popanda msana wanu ukutuluka pamat.
4) Kupuma pang'ono kwachisanu ndi kupuma pang'ono (ngati kupopera ndi kutuluka) kumayenda ndi kupopera kwa manja.
Izi ndizopangidwe kochepa - onetsetsani kuti mapewa anu amasungunuka.
5) Kutsirizitsa: Sungani msana wanu wokhotakhota pamene mumabweretsa mawondo anu m'chifuwa. Gwirani maondo anu, ndiyeno kulola msana wanu ndi mutu kuti zigule, sequentially, kubwerera pansi. Tenga mpweya wolimba mkati ndi kunja.
Kuti mudziwe zambiri, kusintha, ndi zokhudzana zokhudzana ndi zana .
3 - Pulogalamu yapulatifomu yokhala ndi mapulogalamu
Mpukutuwu umadziwika bwino ngati maziko a Pilates flat abs effect, pakati phindu lina.
1) Ugone pamsana pako, manja atambasulidwa pamwamba pamutu pako, atsike pansi.2) Lembani: Siyani mapewa anu pansi ndipo scapula yanu yakhazikika kumbuyo kwanu mukamabweretsa manja anu pamutu, gwedezani chanza chanu ndikuyamba kupiringa thupi lanu.
3) Exhale: Pitilirani pang'onopang'ono pamene mukukweza abs ndi kukweza mikono yanu, mofanana ndi miyendo yanu.
4) Lembani: Yambani ndi kukoka kwakukulu kochokera m'munsi kuti musayambirenso.
5) Exhale: Pitirizani kutsika pansi, vertebrae imodzi panthawi.
Bwerezaninso kangapo.
Kuti mudziwe zambiri ndi mauthenga othandizira apitsidwe.
4 - Single Straight Leg Stretch - Abs Abs Zochita
Miyendo yopanda miyendo ndizovuta zochita masewera olimbitsa thupi omwe amathandiza kupweteka kwa m'mimba ndikuyenda kumbuyo kwa miyendo.
(Izi ndi zosiyana zozizwitsa kusiyana ndi kukwera kwa mwendo umodzi .)
1) Yambani kumagona pamatumbo ndi miyendo kupita mpaka padenga. Miyendo ndi zidendene zili pamodzi mu Pilates , ndikuyendayenda kunja m'chiuno.
2) Lonjezerani msana wanu, kukoka m'mimba mwanu, ndi kupiritsa thupi lanu kumtunda. Nsonga za mapewa zimagwira mphasa.
3) Gwirani chingwe, kapena pansi pa bondo ngati muli ndi hamstrings, ndi kutambasula mwendo wina pamtunda wa 45 degree.
Sinthani mbali ya mwendo wotambasula kuti ntchitoyi ikhale yovuta kwambiri. Pansi pa mwendo, zovuta za m'mimba zimagwira ntchito kuti zisunge mgwirizano.
4) Lembani ndi kukokera mwendo wanu kwa inu, ndikukuthamangitsani kawiri, kuonjezera kutambasula nthawi iliyonse.
Sinthani miyendo.
5) Sungani ndi kukokera mwendo wanu kwa inu, ndikuyendetseni kwa inu kawiri, kuwonjezera kutambasula nthawi iliyonse.
Sinthani miyendo.
Bwerezerani kawiri kawiri kawiri.
Kuti mudziwe zambiri, kusintha, ndi zowonjezereka zikupita ku: kukongola kwa mwendo kumodzi .
5 - Sankhani Kutambasula Kuthandizira
Ndikofunika kuti muzitha kusintha nthawi yanu ndi zochitika zomwe zimagwira ntchito zosiyana ndi minofu. Pulogalamu yamphwa yosalalayo imapanga msana ndikusowa pang'onopang'ono, kutsogolo kwake. Tsopano ikanakhala nthawi yabwino yosankha zochita zolimbitsa thupi kapena ziwiri.
Zosankha zabwino: kusambira kapena kukwera
6 - Absesi Apulo Wopalasa ndi Mtanda wa Criss
Mtanda wa Criss umatsimikizira kwambiri za obliques. Zofuna za obalques postural stabilization, koma zimakhala zojambulidwa komanso zowonongeka kwa msana. Imodzi mwaphindu zazikulu zogwirira ntchito zoletsedwa ndizakuti zimathandiza kufotokozera m'chiuno.
- Lembani kumbuyo kwanu mosalowerera msana , kumawala - kufanana ndi pansi.
- Ikani manja anu kumbuyo kwanu, muthandizire maziko a chigaza, mzere wambiri.
- Kusiya pakhosi m'malo mopanda ndale (osati kutayika kapena kutayika), yang'anani m'mimba ndikupukuta chitsamba ndikukankhira pamatope.
Inhale - Exhale: Yendetsani mwendo wanu wakumanzere molunjika pa angle ya 45 digitala.
Sungani zitsulo zanu ndi chifuwa mutatsegulira msolo wanu kuti mzere wanu wakumanzere ufike pa bondo lanu lakumanja. - Sungani: Sinthani miyendo, mutenge thunthu lanu kudutsa pakati.
- Exhale: Yambitsani mwendo wanu wakumanja, ndipo mutembenuzire thupi lanu kumtunda ku bondo lanu lakumanzere.
Langizo: Muyenera kusunga makola osasunthika, osalowerera ndale pamene mutembenuka msana. Palibe kutsekemera, kupota, kapena kugwedeza chonde!
Kuti mudziwe zambiri, kusintha, ndi zowonjezera zogwirizana ndi mtanda
7 - Pulogalamu yamphwaphati yokhala ndi Dothi laling'ono lokhazikika
Mgugu wongowongoka wambiri umagwira ntchito kwambiri pamimba pamtunda ndi m'munsi. Pokhapokha ngati mukuchita bwino, izi ndizomwe zimakhazikika bwino komanso zomangamanga.
Tsatirani malangizo awa ndi sitepe ndikuphunziranso kuteteza msana wanu pamene mukupeza bwino pamimba.
1) Kukonzekera: Ugone kumbuyo kwako ndi miyendo yako molunjika kutsogolo.Ikani manja anu pamutu panu, mutsegulire zitsulo ndi chifuwa.
2) Lembani
Exhale: Sungani mimba zanu pansi. Lolani kuti chigamulocho chilowetse pansi kumbuyo kwanu. Pa nthawi imodzimodziyo, pindula pansi.
3) Lembani : Mimba yanu imatengedwa mkati, ndipo kumbuyo kwa msana kwanu kumakakamizika kuti muyambe. Lembetsani miyendo yanu, mukuganiza kuti muzitalikitsa nthawi yomweyo.
Tengani miyendo yanu mozama momwe mungathere ndi kulamulira ndi kuyanjana bwino. Musalole kuti msana wanu uyambe kuchoka pamat. Gwiritsani ntchito apamwamba yanu kuti musamatsitsimitse pachifuwa, ndipo musayesetse kudzikweza pamutu ndi pamutu ndi manja anu ndi manja anu!
4) Exhale: Ndili ndi mphamvu, limbitseni kwambiri ngakhale mutabwerera miyendo yowongoka.
Bwerezani zochitika 6 mpaka 8.
Kuti mudziwe zambiri, kusintha, ndi zowonjezereka zimapitanso kumbuyo mwendo wongowongoka