Pilates Mwamsanga Workout 1

Gwiritsani ntchito masewera olimbitsa thupiwa panthawi iliyonse yomwe mukufuna kuti muyambe kuchita mwambo wamaphunziro a Pilates. Ntchitoyi ndi yoyenera pa magulu onse. Zochitazo zimachitika pa masewera olimbitsa thupi popanda zida zina zowonjezera. Mukungoyenera malo oti mukhale ndi zovala zolimbitsa thupi kuti muzitha kuyendayenda bwino.

1 - Pilates Pelvic Curl

Mapiritsi a mavalasi ndi otentha kwa msana ndi m'mimba minofu. Amagwiritsanso ntchito thupi la pansi ndikuthandizira kukwaniritsa mpweya ndi kuyenda. Imeneyi ndi njira yabwino yothetsera Pilates mwamsanga.

Malangizo a Pelvic Curl

1. Ntchitoyi imayambira mu msana . Lembani pambuyo panu ndi mawondo anu ogulika ndipo mapazi anu atagona pansi pansi mchiuno-kutali .
2. Yambani kupuma kokwanira . Lembetsani kuti mubweretse mpweya wanu pachifuwa chanu, m'mimba, mpaka pansi . Mukamasula mpweya wanu umachokera m'mimba mwa mimba mpaka pamimba ndikupita kuchifuwa.
3. Exhale ndikupanga minofu yako ya m'mimba , kukoka mimba yako pamimba mpaka msana wanu usagwire pansi msana wanu pansi.
4. Inhale. Penyani kumapazi anu kulola kuti mchira wanu uyambe kupindika mpaka padenga. Kwezani m'chiuno, kenako msana wanu, ndipo kenako msana, nthawi zonse musunge miyendo yanu.
5. Panopa mukuthandizidwa pa mapewa anu ndi abs and hamstrings yanu, ndi mzere wolunjika kuchokera m'chiuno mpaka kumapewa. Musati mutambasule mopitirira apa.
6. Exhale ndi kugwiritsira ntchito mphamvu za m'mimba kuti mugulire msana wanu kuchokera kumtunda mpaka kumunsi, pamtunda ndi vertebrae, mpaka msana wako pansi.
7. Lembani ndi kumasulidwa kuti musaloŵerere msana.
8. Bwerezerani katatu kapena kasanu.

2 - Pilates mazana

Zaka zana ndizochita masewero olimbitsa thupi a Pilates. Zimamanga mphamvu, mphamvu, ndi kugwirizana. Muyenera kugwiritsa ntchito mpweya wanu ndikugwiritsira ntchito mphamvu yanu nthawi yomweyo.

Malangizo kwa mazana

1. Yambani kumbuyo kwanu ndi miyendo yanu yopindika pa malo apamwamba (magolo akuyendayenda ndi kunyezimira akufanana ndi pansi). Inhale.
2. Exhale, kumabweretsa mutu wanu ndi chigono chanu pansi. Sungani msana wanu wamtundu pansi mpaka pansi pa mapewa anu. Sungani maso anu pansi. Gwirani ndi kubwereza.
3. Exhale, kukulitsa kukoka kwa abs ndikukulitsa mikono ndi miyendo yanu. Mphepete mwa miyendo yanu iyenera kukhala kumalo kumene khoma ndi denga likumana patsogolo panu. Kukhala nawo pansi kumapita patsogolo kwambiri. Sungani manja anu molunjika ndi otsika.
4. Gwiritsani malo anu kwa mphindi zisanu zofikira mkati ndi kunja. Pamene mukupuma, yesani manja anu mmwamba ndi pansi. Sungani mapewa anu ndi khosi kuti mutetezeke kotero kuti minofu ya m'mimba ichite ntchito yonse.
5. Pangani mpweya wokwanira 10 (zisanu ndi zisanu kunja) ndi manja anu akuthamanga pamodzi ndi mpweya.
6. Kuti mutsirize, bwerani maondo anu kumbali yanu. Gwirani maondo anu ndikugudubuza msana wanu ndikupita pansi.

3 - Single Leg Stretch

Kutambasula mwendo wamodzi ndi imodzi mwa machitidwe abwino kwambiri a ma Pilates ogwira ntchito pamimba. Ndizochita masewera olimbitsa thupi kwambiri m'mimba mwa m'mimba. Ngati kukhala ndi flat flat ndi chimodzi mwa zolinga zanu, izi ndizo kwa inu.

Malangizo a Mnyamata Wamodzi

1. Lembani kumbuyo kwanu ndi mawondo anu atawongolera ndipo nsapato zanu zikufanana ndi pansi (malo apamwamba a pakhomo). Inhale.
2. Sungani ndi kuchotsani nokha ngati mukupukuta mutu wanu ndikukwera pamphuno ya mapewa. Pamene mukupindika, mwendo wanu wakumanzere umathamanga pa digiri 45 digiri. Dzanja lanu lamanja limagwira dzanja lanu lamanja komanso dzanja lanu lamanzere likupita kumbuyo.
3. Sinthirani miyendo, kupuma momwe bondo lanu lakumanzere limabwera ndi kubweretsa mpweya wochuluka momwe mumayendetsa mofulumira. Tsopano dzanja lanu lamanzere lili kumapazi anu akumanzere ndi dzanja lanu lamanja kumadzulo anu.
4. Exhale ndi kusinthani miyendo, kubweretsa mwendo wamanja ndi gawo lawiri la exhale ndi pulse pamene mutambasula mwendo wanu wamanzere, mutagwirizana mwendo ndi dzanja.
5. Bwerezani, musinthe miyendo, mpaka nthawi 10.

4 - Chingwe chapafupi

Kutambasula kwazitali ndi Pilato mat masewero omwe amamverera bwino kwambiri. Ikhoza kuwonekera paliponse pamene mukuchita masewera olimbitsa thupi ngati kutambasula kumbuyo ndi hamstrings.

Malangizo a Kutsetsereka Kwambiri

1. Lembani ndi kukulitsa manja anu pamtunda. Yambani manja anu pansi ndikuwonjezera zala zanu patsogolo.
2. Exhale ndi kutalikitsa msana wanu mu C curve kutsogolo ndi kumveka kwakukulu m'mimba.
3. Bweretsani zomwe mukuchitazo ndi kutseka vertebra imodzi panthawi, kusuntha komwe kumatchulidwa ngati msana. Sungani mimba yanu yogwiritsira ntchito, kuyang'ana mkati ndi mmwamba.

5 - Pilates Kusambira Zochita

Kusambira ndizochita masewera olimbitsa thupi, komabe ndikugwira ntchito mwakhama. Kusambira, monga ntchito yomwe imatchulidwa pambuyo pake, imagwira ntchito mbali iliyonse ya thupi. Ameneyo ndi abwino kwambiri kutulutsa abs yanu. mphuno, mmbuyo, ndi zitsamba zam'madzi mu ntchito yofulumira.

Malangizo Okusambira

1. Ugone m'mimba mwako ndi miyendo yako molunjika.
2. Tambasulani manja anu molunjika pamwamba.
3. Kokani anu abs.
4. Yambani mikono ndi miyendo mwanjira ina kotero iwo mwachibadwa amatsika pansi. Msana wanu ukhale wotalika kotero kuti mutuluke mwachibadwa mumatenda.
5. Dzanja lamanja lamanja / mwendo wakumanzere, ndiye kumanzere mkono / mwendo wamanja, kuwaponya iwo mmwamba ndi pansi mu mapulusa ang'onoang'ono.
6. Mpweya wa chiwerengero cha zisanu kukwera ndi kunja kwa chiwerengero cha zisanu.
7. Chitani zozungulira ziwiri kapena zitatu za zisanu.

6 - Plank: Pilates Front Support

Pamene plank imalowera minofu ya m'mimba ndi kukhazikika kwa phewa, mudzapeza kuti thabwa ndi njira yabwino kwambiri yothetsera vuto lathunthu la thupi. Kaŵirikaŵiri amasinthidwa kuti athandize kukhazikitsa kukhazikika kwa oyamba kumene ndi omwe ali ndi mavuto.

Malangizo a Plank

1. Yambani maondo anu ndi manja anu pansi pamaso panu ndi zala zikulozera patsogolo. Musatseke makutu anu.
2. Ndi abs wamphamvu, yatsamira kutsogolo ndikugwedeza kulemera kwanu mmanja mwanu, ndi mapewa anu molunjika pampando wanu.
3. Khwererani phazi limodzi mmbuyo, kenako lina, kotero kuti zala zanu zazingidwa pansi ndipo zina zolemetsa ziri pa mipira ya mapazi anu.
4. Bweretsani miyendo ndi zidendene pamodzi. Gwirani malo anu kwa mpweya zisanu mpaka 10.
5. Bwererani ku malo oyambira.
6. Bwerezaninso kasanu.

7 - Zochita 7: Pilates Adachita Zochita

Kuwona ndizomwe zimapangidwira masewera olimbitsa thupi omwe ali oyenerera pazigawo zonse zopangira masewera olimbitsa thupi. Ndibwino kuti mutsegulire msana, pogwiritsa ntchito msana ndikuzungulira komanso kupuma.

Malangizo a Saw

1. Yambani pokhala mwakachetechete pa mafupa anu. Pitirizani miyendo yanu kutsogolo kwa inu, miyendo pambali pambali paphewa. Mwinanso, mukhoza kukhala ndi miyendo kudutsa.
2. Tambasulani manja anu kumbali ndi manja anu akuyang'ana patsogolo pamtunda ngakhale ndi mapewa anu.
3. Lembani ndi kupotoza kumanja. Sungani pakhosi lanu molimba ndipo musadalire.
4. Exhale .
5. Tambani ndikulolani kupita patsogolo musayese, kuyesera kufika pa phazi lanu losiyana ndi phokoso lamanzere. Gwiritsani mafupa anu pamtunda.
6. Sungani pang'ono pokhapokha mukafika patsogolo pang'ono.
7. Pamapeto pake, pitirizani kutembenuka. Lembani pamene mukubwerera kumakhala.
8. Exhale ndikusintha nthawi yanu, kubwerera ku malo oyamba.
9. Bwerezani ntchitoyi katatu kumbali iliyonse.