1 - Kusambira pa Beg / Pakati Level Level
Kusambira ndizochita masewera olimbitsa thupi, komanso zimakhala zovuta chifukwa zimabweretsa gawo lililonse la thupi. Mwamwayi, kusambira kumakhalanso kosavuta kusintha.
Kusambira kumapangitsa kutambasula kwakukulu kwa machitidwe ambiri a Pilates Mat omwe amafuna kupuma patsogolo.
- Lembani m'mimba mwako ndi miyendo molunjika pamodzi.
- Kusunga mapewa anu kumakhala kumbuyo kwanu ndi mapewa anu kutali ndi makutu anu, tambasulani manja anu molunjika pamwamba.
- Chotsani chovala chanu kuti muthe kukweza mimba yanu pansi.
- Kuchokera pakati, yonjezerani mikono ndi miyendo yanu mpaka kumbali yomwe iwo mwachibadwa amatsika pansi. Pa nthawi imodzimodzi, mutenge msinkhu wanu msana womwe mutu wanu umasunthira kuchoka pamatumbo ngati chingwe cha msana wanu. Sungani nkhope yanu pansi pamtambo; musayambe khosi lanu.
- Pitirizani kufika pa mikono ndi miyendo kutalika kwambiri kuchokera ku malo anu pomwe mutasintha mkono / dzanja lamanzere, mwendo wotsalira, mwendo wathanzi, ndikuwombera m'mapiritsi ang'onoang'ono.
- Konzani mpweya wanu ndi kayendetsedwe kake kotero kuti mukupuma mwa kuwerengeka kwa 5 kukwera ndikufika, ndipo kunja kwa chiwerengero cha zisanu.
- Tikukhulupirira, mumamva ngati mukufanana ndi kusambira!
- Pangani magawo awiri kapena atatu a ziwerengero zisanu zoyenda ndi kupuma mkati, ndipo mawerengero asanu akuyenda ndi kupuma.
2 - Zokuthandizani ndi Kusintha
Malangizo
- Sungani chinthu chonse chokhazikika, chotalika, chotalika, chofikira kuchokera pakati panu.
- Sungani mutu wanu ndi khosi lanu ngati ntchito zowonjezereka za msana wanu ndipo musaswe mzere pamutu.
- Tetezani kumbuyo kwanu ndikusunga tailbone ndikuyenderera kumka.
- Ngati kupuma kuli kovuta kwambiri poyamba, tulukani.
Kusintha kwa Kusambira
- Yesetsani kugwira ntchito ndi theka kapena pansi theka la thupi lanu. Mu chithunzi pamwambapa, Susie akugwira ntchito yokha theka la thupi lake pamene akulimbitsa kayendetsedwe ka kusunga mimba yake ndikukweza kupita kumtunda.
- Amene ali ndi nkhani zam'mbuyo ndi zapakhosi angafunike kugwira ntchito yokha theka la thupi.
- Yesani kusunga mphumi yanu pamatumbo ndikugwira miyendo. Mufikira mwendo uliwonse kutalika, imodzi panthawi, kutalika komwe amalezera masentimita awiri kapena awiri kuchokera pamat. Mukakhala okonzeka ndi zomwezo, yesetsani kusunthira mwendo wotsatira mwatsatanetsatane.