Pilates Posture Check Check

Kupeza Makhalidwe Abwino

Pilates ndizofunikira kusunthira bwino. Chomwe chimapangitsa Pilates kukhala chofunika kwambiri ponena za kukhazikika ndi kuti Pilates amatiphunzitsa kuti tikulitse ndi kugwiritsa ntchito mphamvu zazikulu , m'malo momangika malo athu ndi mthunzi.

Kugwiritsira ntchito miyendo yozama kwambiri ya mphamvu -mimba, kumbuyo, ndi pansi pamtunda -kuti tithandizire pathupi lathu kumapangitsa mapewa kuti atsegule, khosi ndi mutu kuti zisunthire momasuka, ndipo zimachepetsa nkhawa m'maguno, miyendo, ndi mapazi.

Ambiri aife timadziwa bwino pomwe tikuwona, ndipo timauziridwa ndi mfulu ndi mphamvu zomwe zimapangitsa munthu kuyang'ana, koma pali zifukwa zambiri zokhalirapo pa malo omwe ndikuganiza kuti ndibwino kuti nditenge mphindi kuti ndikhale wotsimikizika kwambiri .

Ubwino Wopereka Zabwino

• Kupweteka kwa thupi lonse, kuphatikizapo kupweteka kumbuyo ndi kupweteka , kupweteka kwa ululu, kupweteka kwa mwendo ndi phazi.
• zimatithandiza kuti tisunthire bwino
• kumathandiza minofu ntchito
• kumaonjezera kuyenda kosiyanasiyana
• zimatenga kuthamangitsidwa kwa ziwalo zolemedwa
• amalimbikitsa kusindikiza
• imapanga mawonekedwe okongoletsera
• kumapangitsa kukhala ndi chidaliro

Tsopano kuti mwatsimikizika ndi mtima wonse kuti chidwi chokhazikika osati chokhumba cha mayi, apa ndi mndandanda wazomwe mungagwiritse ntchito kugwira ntchito yanuyo.

Kuchita Zochita ndi Kulimbitsa Thupi

1. Yambani kuyima. Imani ndi mapazi anu ndi miyendo mwachindunji pansi pa m'chiuno mwanu. Miyendo ndi mapazi anu ndi ofanana, ndipo maondo anu akulozera patsogolo, molunjika koma osatsekedwa. Pezani tsatanetsatane wokhudzana ndi mwendo wabwino .

1. Sungani Zolemera Zanu. Sinthani thupi lanu kuti kulemera kwanu kuzimva ngati kukugwa mwachindunji pakati pa phazi. Njira yabwino yochitira izi ndikugwedezeka patsogolo ndi kumbuyo, ndikupanga kayendetsedwe kakang'ono ndi kakang'ono mpaka mutamva kuti thupi lanu ndi lolemera kwambiri pakati pa phazi lanu.

1. Gwiritsani ntchito minofu yanu yaikulu. Kokani minofu yanu m'mimba mwakachetechete. Mukamachita izi mumagwiritsa ntchito mitsempha ya pakhosi . Inu mukupita kumverera kosiyana pakati. Kusunthika kumeneku kumakhala kokwanira kuti zinthu zikhale bwino kwambiri.
2. Dulani tailbone. Kugwira ntchito pamutu kudzakuthandizani kuti mugwetse pansi tailoni yanu pansi. Awa ndi malo osalowerera msana , kumene mpweya wa msana ulipo popanda kuthamanga kapena kuthamanga kwambiri (kubwerera mmbuyo) m'mimba. Chithunzi chodziwikiratu ndi chakuti pakhosi ndi mbale ya madzi ndipo simukufuna kuti madziwo ayambe kutsogolo kapena kutsogolo.
3. Pumulani ndi kutsegula chifuwa chanu. Chifuwa sichilowetsedwa ndipo sichikutulutsidwa, kumangokhala mophweka. Pali mfundo yaying'ono pansi pazomwe mukuchita, ndipo kuti, monga fupa la mchira, liyenera kulunjika.
4. Mipira pansi, yothamanga kumbuyo. Lolani chifuwa chanu kuti chigwetse ndi kutseguka pamene msana wanu ukupita. Pamene izi zikuchitika ndipo mumamva chithandizo kuchokera pachimake, mapewa anu amatsika m'makutu anu ndipo mapewa anu amachepa. Khalani ndi malo omwe maziko anu akugwirani inu, osati mapewa anu!
5. Makutu akufikira kumwamba . Mutu ndi khosi lanu zimagwiridwa ndi maziko anu ndipo zimayenda mosavuta pamwamba pa mapewa anu. Tangoganizani kuti nsonga za makutu anu zikufikira kumwamba. Maso anu ali olunjika patsogolo, ndi khosi lanu lotseguka ndi chinzake chikukhazikika mwachibadwa.

1. Onaninso mzerewu. Ngati munawonedwa kuchokera kumbali yomwe thupi lanu likugwirizanitsa lidzawoneka ngati izi:
   • minofu
   • mawondo
   • chiuno
   • mapewa
   • makutu

Ndikulongosola kuti ndikudutsa mndandanda wa zolembazi nthawi zambiri momwe mungathere masana. Ndizochita masewera olimbitsa thupi kwambiri mukangotha ​​kutentha, kapena ngakhale mutaphunzira mwakhama pamene chidziwitso chanu chikukweza komanso kuti mutengere bwino.

Zochita zonse za Pilates zidzakuthandizani kulimbikitsa mphamvu zanu ndi kuzindikira, koma apa pali mfundo zingapo zomwe mungachite kuti muyambe:

Ma Pilates Zochita Zothandizira Zabwino

1. Kupeza Zopanda Nkhondo
2. Mkanda Wachiwawa
3. Pilates Pose Pose
4. Pereka

Mbali ina yofunika yogwira ntchito ndi kusintha bwino malo ndi kupuma.

Kukhala ndi malo abwino kumatithandiza kuti tipume bwino. Mofananamo, kupuma bwino n'kofunika kuti mukhale wabwino. Nazi njira zina zogwirira ntchito ndi mpweya ndi mgwirizano:

1. Diaphragmatic Breathing
2. Mitsempha Yopuma ndi Yamapweya

Tsopano kuti muli ndi chikhalidwe chanu chokhazikika, ndi nthawi yoti muyang'ane ntchito yanu yokhazikika .