Jack Knife ndi imodzi mwa zochitika zapamwamba za Pilates zomwe zinaphatikizidwa m'buku la Joseph Pilates lakuti Return to Life Through Contrology . Ndizochita masewero olimbitsa thupi a Pilates omwe amamanga pa luso lomwe laphunziridwa mu mpukutuwo . Muyenera kuyendetsa musanayese jeni.
Zisamaliro : Ngati muli ndi mavuto a pamutu , muyenera kudumpha mpeni.
Zida: Palibe chida chofunikira kupatulapo masewera olimbitsa thupi, ndipo mukhoza kuchita masewerawa kunyumba kapena pa studio kapena masewera olimbitsa thupi.
Ndimakonda mpeni wa jack chifukwa cha mawu a msana ndi kuti mumayenera kugwiritsa ntchito mphamvu yanu ya Pilates ndi kumvetsetsa kwanu pakatikati . Zimasangalatsa mukamazipeza bwino. Nazi Pilato yaulere akugwiritsa ntchito malangizo a jack mpeni.
1 - Kuyamba Jack Knife
Lembani kumbuyo kwanu ndi manja anu pambali panu, palmu.
Onetsetsani pang'ono kumbuyo kwa mikono yanu kumatenda ndikutsegula chifuwa chanu. Nthiti zanu zimakhala pansi.
Lembani msana wanu pamatumbo pamene mutambasula miyendo yanu, mapazi kumka ku denga.
2 - Bweretsani Kuti Mubweretse Mitsempha
Gwiritsani ntchito kulemera kwa mimba yanu ya m'mimba ndikuthandizani kuchokera ku makina osindikizira a manja anu kuti mubweretse miyendo yanu pamutu panu, kufanana ndi pansi.
Msana wanu uli wokongoletsedwa kotero kuti kulemera kuli pa mapewa anu osati pa khosi lanu.
Ngati mumasinthasintha, mutha kupita pansi kumbuyo kwanu.
3 - Exhale kuti Pangani Miyendo Pamwamba
Bweretsani chifuwa chanu ndi kumbuyo kwa mikono ikugwedezeka pamene mukuswa miyendo yanu kuti muyandikane kwambiri momwe mungathe kufika pang'onopang'ono mpaka pansi.
Ichi ndi chikoka cholimba chomwe chikufuna kuwonjezeka kwa chiuno ndi kupindika kwa thupi. Muyenera kuganiza, mmwamba, mmwamba ndi kuwombera kupyola pakati pa thupi lanu.
Iwe uli pa mapewa ako, osati khosi lako, kupeza thandizo kuchokera ku makina osindikizira a mapewa ako ndi manja pa chikwama.
Imani pamwamba pa kusuntha.
Pa msinkhu uwu, ntchito yanu yakhala ikuyenda bwino kwambiri. Gwiritsani ntchito izi apa, pamodzi ndi malamulo ena a Pilates kuti musamangokhala ndi mphamvu, koma ndi mphamvu.
4 - Bweretsani Kubwezeretsa Miyendo Kuti Mufanane, Exhale kuti Pewani
Bweretsani miyendo yanu kuti ifanane ndi pansi. Musapite mpaka pansi.
Pendekani ndi miyendo yolunjika, vertebra ndi vertebra, mpaka mutabwerera ku malo oyambira.
Bwerezani zochitika 2 nthawi zambiri.
5 - Kupuma ndi Malangizo
Malangizowo amapereka chitsanzo choyendetsera mpweya - kutulutsa kapena kutulutsa kwa gawo lirilonse la zochitikazo ndi exhale pazovuta kwambiri. Komabe, mungayesere kuyesa momwe Joseph Pilates aliri mu Kubwerera ku Moyo yomwe imayenera kupita pamwamba pa jekeni pa jekeseni imodzi. Kenaka tulukani ku miyendo. Gwiritsani ntchito. Sungani pansi. Kenaka exhale pamene muli pansi.
N'kosavuta kukwatulidwa kumtunda ndi m'dera lamapiri. Sungani khosi lanu ndi chifuwa chanu kutulutsidwa pansi ndi mapewa anu kutali ndi makutu anu.
Potsatira mndandanda wamakono, mbaliyo ikukwera .