Multiplanar Pilates Ntchito Yoyesera Kuyesera
Chilichonse chimene mumasangalalira nacho, chiyenera kukwaniritsa zambiri kuposa kuyenda mu ndege imodzi, kubwereza mobwerezabwereza kuwonjezera pa ndege zina zonse. Zochita zolimbitsa thupi zimakonzekera thupi kulikonse komwe kangabwere. Pilates ndi imodzi yochita masewera olimbitsa thupi potsatira njira yowonjezera komanso yochuluka ya maphunziro onse a thupi.
Zotsatira Zopambana
Ana amatha kuyenda motsatira ndondomeko ya chitukuko kuyambira nthawi yomwe amabadwa, amamaliza maphunziro osiyanasiyana.
Amayamba kumbuyo kwawo, amafika m'mimba mwawo, ndipo amadziponyera mmwamba kuti agwede, amakhala, ndipo pamapeto pake amaima.
Pali nzeru mu kusunga izi. Zimayendetsedwa ndi mphamvu ndi kuyendetsa galimoto pamagulu enaake omwe amatha kutentha. Mwana sangathe kugwedezeka kuchokera kumbuyo mpaka m'mimba, poyamba asanayambe kuyendetsa muyeso. Ayeneranso kutenga dzanja kapena mwendo kudutsa pakatikati pa thupi kuti apange mpukutu wamkati ndi zomwe amachitanidwa kuti achitepo nthawi yomweyo.
Palibe kayendetsedwe ka chitukuko ndi mwangozi. Yang'anani kavalidwe ka Pilato ndipo mudzadabwa kuona zofanana zomwe zikuchitika. Zosuntha sizowopsa. Ntchito iliyonse imamanga payomweyi ndikukonzekera zotsatirazi.
Kupita patsogolo ndi Kuteteza
Zomwe zili pansipa zimasonyeza kuti Pilates ndizoyambira komanso momwe zimatengera thupi kupyolera mukumangirira mwanzeru pa luso lapadera. Ngakhale kuti Pilato Joseph anaphatikizapo machitidwe ambiri kuposa awa, sampuliyi idzaphunzitsa malingaliro anu komanso thupi lanu za Pilates yonse.
Chipangizo cha Pilates chimaphunzitsa thupi m'njira zonse zotheka, zomwe zimatchedwa multiplanar zochita masewera olimbitsa thupi. M'malo mochita masewera olimbitsa thupi, mumatha kugwedezeka, kumbuyo, kumbali, ndi njira zina zonse zomwe thupi la munthu lingakwanitse.
Kodi ndizofunikira? Poyeneradi. Simungadziwe kuti mungayende bwanji tsiku lina, kotero kuphunzitsa thupi lanu pa zochitika zonse sizingowonjezereka, ndiko kupewa.
Multiplanar Pilates Workout
Matenda omwe tawatchula apa sakuwonekera pamwamba pa maphunziro ochuluka omwe angatheke pamipando yokonzanso kapena Pilates, mipiringidzo kapena Cadillac koma kuchita masewerowa motere ndipo mudzawona kusintha kwa kayendedwe mwanzeru ndi mwadongosolo.
Gona pansi kuti Pilates yoyamba isunthe-zana. Ngakhale kuti izi zapangidwira pamsana panu, mudzafunika mphamvu za m'mimba komanso mphamvu zambiri. Uku ndikutentha kwanu ndi mphamvu yanu kuti ikulimbikitseni nthawi zonse.
Kunama. Tambani, mutukule mutu ndi mapewa, ndipo yang'anani mu abs yanu. Yambani mikono yanu yaitali ndi yolunjika ndi miyendo yanu kufika madigiri 45. Yambani kutambasula manja anu mmwamba ndi pansi pamene mukupuma. Sakanizani mapampu 5 ndi exhale kwa mapampu 5. Pezani mapampu 100 ndikukumbatira mawondo anu m'chifuwa chanu.
Fikirani pamimba mwanu kuti mukonde. Ikani manja anu pansi pa mapewa anu ndi mitengo ya palmu yaphatikizi pa khate. Sungani miyendo yokoledwa pamodzi. Yesetsani thupi lanu ndi manja molunjika momwe mutha kukhalira. Gwiritsani mimba zanu mwamphamvu ndikumasula mikono yanu kupita mlengalenga pamene mumagwedeza thupi ndikubwerera kumbuyo.
Sungani mwamphamvu komanso molimbika.
Bwererani kumbali yanu kwa Zipikisano Zolimbana. Gwiritsani mutu wanu mmwamba ndi kuyika miyendo yanu pambali patsogolo panu pa madigiri 45. Ikani dzanja lanu laufulu pamatete patsogolo pa m'chiuno mwanu. Gwiritsani ntchito mwendo wakutsogolo kutsogolo kutsogolo ndi kumbuyo kwa magalimoto awiri njira iliyonse. Lembani mwendo pang'ono mozungulira ndi bondo ndi phazi likuyang'ana padenga. Bweretsani maulendo asanu omwe akukankhidwa kutsogolo kuphatikizapo kutsogolo ndi kumbuyo. Bwerezani kumbali inayo.
Bwerani mwakhama kuti mukhalepo chifukwa cha kupindika kwa msana. Ndi miyendo yanu molunjika ndikugwirizanitsa pamodzi kwezani mikono kumbali. Gwirani msinkhu wanu wamtali ndi chiuno chanu mwamphamvu pamene mukuyang'ana njira imodzi.
Limbikitsani m'chiuno kukula ndi kutalikira kumbuyo kwa mkono wanu wam'mbuyo. Bwererani pakati ndikusintha mbali. Pitirizani kusinthanitsa kutenga msinkhu ndi kuwonjezera kuwirikiza kwawiri pazomwe mukupita.
Lembetsani mbali imodzi ya thupi kukhala pambali pambali ndi mkono woongoka pansi ndi miyendo iwiri yokhala ndi miyendo. Sungani pamphepete mwa phazi lanu lakuya pansi pamene mukukweza m'mwamba m'mwamba. Pumulani mkono wanu pamwamba pa thupi lanu ndipo yang'anani mmwamba pamapewa anu apamwamba. Lembani pansi ndi kukweza mchiuno wanu ndi kulamulira, mukugwera pachiuno kuti muyambe kusunthira ngati Side Bend. Bweretsani maulendo 5 mpaka 8 ndikusintha mbali.
Zokongola Kwambiri
Nyamuka pa maondo kuti mawondo akugwa atambasule. Dulani miyendo yanu mofanana ndikuwonjezera mikono yanu pachifuwa. Pumula dzanja limodzi pamzake, pewani chinsalu chanu kuchifuwa chanu, ndi kubwerera kumbuyo, kusunga katundu wanu. Pumulani pamalo otsika kwambiri, finyani mpando wanu, ndipo mubwerere. Bweretsani kasanu.
Kuimirira
Bwerani kuimirira kuti muyimire zomwe zikulemekezedwa monga kusuntha kosatha moyo. Dulani manja ndi miyendo yanu ndi kuyenda mofulumira, tisiyeni kuimirira ndikukhala pamtambo. Khalani pansi, kuwoloka miyendo yanu mwamphamvu ndikuyesa kuimirira kuti muime. Bweretsani kangapo, ndikuwongolera kulamulira kwanu ndikukhala nthawi zonse.
Pitirizani kuyima ndipo tiyeni tipitirize kusunthira kwanu ku chinthu china chochepa. Mu odzipereka a Pilates studio mumagwira ntchito ndi zinthu zosunthira ndi zovuta zambiri zochita. Pilates akukankhira mmwamba ndi chitsanzo chabwino cha momwe timagwiritsira ntchito kayendedwe kotheratu kuti tikwaniritse zoyambira.
Imani wamtali ku Pilates ndikulimbana ndi manja anu okwezedwa pamwamba. Pita mozungulira, gwiritsani manja anu pansi. Yambani manja anu pansi pang'onopang'ono "masitepe" anayi. Chitani 3 kukakamiza kukweza mapepala anu piking mmwamba ndikuyendetsa manja anu kumapazi anu ndikugwedezeka kuti muime. Bweretsanso maulendo 2.
Yesani kugwira ntchitoyi ngati kutentha kapena ozizira pansi kapena malo a cardio masewera tsiku limodzi ndikuwona mmene mumamvera mu ntchito zanu zina ndi ntchito sabata lonse.