Chimodzi mwa zochitika zosawerengeka kawirikawiri zomwe zimachokera ku Classic Pilates Side Kick zimatchedwa Hot Potato. Zochita zolimbitsa thupizi zimaphatikizapo zinthu zina zazing'ono zam'mbali. Chitani izi pokhapokha kapena motsatizana ndi mbali zina zingapo kuti mutsimikizire, mawonekedwe ndi kujambulira makola anu amkati ndi kunja .
1 - Konzekerani Ntchafu Yamoto
Lembani pambali panu pamtambo wa Pilates kapena padded surface. Gwirizanitsani thupi lanu ndi mzere umodzi kuchokera kumutu mpaka mchira ndikuyendetsa miyendo yanu kutsogolo pa digiri ya digirii 45 ku thupi lapamwamba. Gwiritsani mutu wanu pansi ndikuyika dzanja lanu lamanja patsogolo panu pamat. Chilondacho ndi chophweka ndipo chimakhazikika patsogolo pa mimba. Pamene mukukhazikitsa, onetsetsani kuti mchiuno ndi mapewa muli zidutswa, chimodzi mwachindunji pa chimzake kuti mukhale osasuntha pamene kusuntha kukukulirakulira. Kwezani mwendo wapamwamba pamwamba pa mwendo pansi kuti mukonzekere. Konzekerani kusunthira kwambiri.
2 - Mbatata yotentha: Gawo 1
Mgugu wapamwamba umasinthidwa pang'ono kuti kneecap ikuyang'ane padenga. Tengani mwendo umenewo patsogolo ndipo musamangogwirana kampupa kapena pansi ndi chidendene katatu mwatsatanetsatane. Pitirizani kusunga thupi lanu lonse. The abs imakoka mkati ndi mmwamba ndipo chifuwa chachotsedwa.
3 - Mbatata yotentha: Gawo 2
Kuchokera pa tepi yachitatu kupita kutsogolo, mwamsanga mwangomenya mwendo kumwamba kumbali. Izi ndizokhazikitsidwa osati kukweza kotero gwiritsani ntchito mphamvu zowonongeka. Kaya mukukankha, kutsitsa, kapena kuponda mwendo kumakhalabe wosinthika. Gwiritsani dzanja lanu pamataya patsogolo pa mimba yanu molimbika kwambiri kuti muthandizidwe.
4 - Mbatata Yamoto: Gawo 3
Kuchokera pachimake cha kukankha kwanu, kwezani mwendo pansi mwamphamvu kumbuyo kwa mwendo wanu pansi ndikugwiritseni katatu katatu kamodzi. Pewani kusintha kulikonse mu thupi lanu. Sungani mchiuno ndi mapewa ataponyedwa ngakhale mukukakwera. Fomu ndi yofunikira koma pamasuntha ena, tempo ndi ofunika kwambiri, choncho yesani mwamsanga.
5 - Mbatata Yamoto: Zotsatira Zotsatira
Pitirizani kukankha ndi kugwirana kutsogolo kutsogolo kumbuyo mpaka mutatsiriza kumaliza 6 kapena maselo atatu.
Pewani matepi a Hot Potato ku matepi awiri okha ndikupitiliza kusinthana kutsogolo ndi kumbuyo, kukakwera pamwamba ndikugwiranso mofulumira. Gwiritsani ntchito mapepala 6-8 kapena 3-4 odzaza musanapitirize.
Potsirizira pake, kuchepetsa kupopera pa kamphindi kamodzi kutsogolo ndi kumbuyo kutenga liwiro pamene mukupita. Gwiritsani ntchito maselo okwanira 6-8 pa tempo iyi musanabwerezenso dongosolo lonselo ndi mwendo wina.
Malangizo Othandiza
- Dzikumbutseni nthawi zonse kuti mwendo wanu wothandizira ukhale wosinthika kapena kutuluka.
- Mukakokera mwendo kumbuyo kwanu.
- Lumikizani mwendo wanu pansi kuti muteteze kayendetsedwe kalikonse kosalamulirika.
- Gwiritsani galasi ngati n'kotheka kuyang'anitsitsa kayendedwe kanu.
- Pumirani! Kusunga mpweya sikungakuthandizeni kusuntha msanga. Icho chikhoza kukuchepetsani inu kwenikweni.
Kusintha
Musanayambe kupita kumbali inayo mutenge minofu yanu mu masewerawo. Lembani mimba mwako, nkhope pansi, ndipo ikani mutu wanu m'manja mwanu, kusunga mipiringidzo. Dulani mimba yanu ndikukweza miyendo yanu yowongoka pansi. Pogwiritsa ntchito zidendene zazing'ono ndi zala zazing'ono, gwirani ntchafu zamkati mkati 20 mofulumira. Imani mapeto musanatsike miyendo kumatumbo. Pembedzani mopita kumbali inayo ndikuchita zonsezi ndi mwendo wina.