Anaperekedwa ndi Alisa Wyatt
Omwe amatchedwa Rowings ndi apakatikati apakati a Pilates reformer exercises . Pali zochitika zisanu ndi chimodzi zojambula mumasewero ozungulira a Pilates. M'munsimu muli malangizo a zochitika ziwiri zoyambirira muzotsatira zozungulira. Kupanga 1 ndi 2 kumapangidwa ndi miyendo yochepa pakati pa mapepala a mapewa. Inde, malembawa amachitika kawirikawiri pamasewero olimbitsa thupi a Pilates .
Tili ndi mwayi wokhala ndi zithunzi komanso masewera olimbitsa thupi omwe amachokera kwa aphunzitsi a Pilates Alisa Wyatt. Alisa ndi mlangizi wodziwika bwino wa Pilates komanso woyambitsa Pilatesology.com. Kuchokera ku Alisa: Mndandanda wa zojambulazo ndizokhudzana ndi kulumikizana ndi malo anu ndi kutulutsa mphamvu kuchokera pansi pa mchiuno mwako ndi kutulutsa manja anu. Manja ndi amphamvu kwambiri monga kugwirizana kwanu ku malo anu kotero kuti mutha kutalika ndi kuzungulira msana wanu ndi mphamvu, bwino mutasuntha. Zochita zonse zimagwiritsa ntchito 1 kasupe.
Zotsatira izi zikuwonetsedwa mwa njira yomwe imakulolani kuti muwone kuyendayenda kwa zochitikazo.
Pilates Reformer Akukwera 1 - Mu Sternum - Gawo 1
Khalani okonzeka. Gwirani zogwirira ntchito monga momwe mungagwirire mapepala, ziphwanjo palimodzi, zitsulo zonyamulidwa pamtunda.
Kukwezera 1 - Gawo 2
Gwiritsani ntchito mimba yanu, mpando, ndi kupiringa kumbuyo kumbuyo ngati kuti mukuyendetsa boti, manja mu sternum. Kumbuyo kwanu kumbuyo kudzakhala ngati kalata C. Dziwani kuti ndi thupi lanu lomwe limasuntha galimoto, manja anu amasintha pang'ono.
Kupereka 1 - Gawo 3
Gwiritsitsani thupili ndipo mutsegule mikono kuti ikhale yaying'ono kusiyana ndi galimotoyo.
Kupereka 1 - Gawo 4
Pogwiritsa ntchito mphamvu ya m'matumbo ndi mpando wanu, sungani mtembo ndikukweza manja kumbuyo. Galimotoyo idzayenda mpaka mikono itatha kubwerera.
Dziwani kuti kusuntha kumeneku kumafuna kugwirizana kwakukulu ku malo anu ndipo kungatenge zambiri kuti mukwaniritse.
Kupereka 1 - Gawo 5
Pamene mikono ndi galimoto zasunthira momwe zingathere, yambani kupitirira patsogolo, kumayang'ana kumabondo, nthawi zonse kusuntha mmimba kutali ndi ntchafu pamene manja akuyenda ndi kubwerana kumbuyo kwa mpando.
Kukwezera 1 - Gawo 6
Pitirizani kukokera mimba mpaka C-curve kuti mukweze manja anu kumadenga, mutsegula chifuwa ndi mapewa. Ikani manja kuti muthandize (kapena mphunzitsi waluso angathandizenso).
Kupereka 1 - Khwerero 7
Ndi kulamulira, mutsegule mikono ndi kuzungulirana mwapamwamba komanso mokwanira monga mapewa amaloleza, osatayika konse.
Kupereka 1 - Gawo 8
Kumaliza kufika ku mapazi.
Bwererani ku malo oyambira.
Bwerezerani zochitikazo kawiri.
Pitirizani Kuweta 2.
Pilates Reformer Kukula 2 - 90 Malemba - Gawo 1
Khalani okonzeka, zitsulo zikugunda pamtunda wa 90 degree, mitengo ya kanjedza ikuyang'anizana nanu.
Kukwezera 2- Gawo 2
Kusunga msana kumakhala wamtali kwambiri ndi wowongoka, kumakhala kachidutswa kamodzi kuchokera m'chiuno. Mtunduwu umadalira mphamvu yanu yoyendetsa kayendetsedwe kake pamene mukusunga msana.
Kukhazikitsa 2- Khwerero 3
Pamene mukuyamba kuyambiranso kutsogolo, mutambasula manja kuti muyang'ane pansi ndi kumanga mikono nthawi yomweyo ndikupita kumapeto kwa okonzanso. Kufikira kwa mikono kumachokera kumbuyo kumbuyo.
Kupereka 2- Khwerero 4
Pembedzani patsogolo pamene mikono ikupitirira kutsogolo ndikutsitsa limodzi ndi galimotoyo.
Kukwera 2- Khwerero 5
Pitirizani kukweza mmimba kutali ndi ntchafu pamene manja akubwerera kuti akakomane pampando wanu.
Kukula 2-Gawo 6
Pitirizani kulowa mu C-curve kuti mukweze manja anu kudenga, mutsegula chifuwa ndi mapewa. Ikani manja kuti muthandize (kapena mphunzitsi waluso angathandizenso).
Kukwera 2- Khwerero 7
Ndi kulamulira, mutsegule mikono ndi kuzungulirana mwapamwamba komanso mokwanira monga mapewa amalola.
Kupereka 2- Khwerero 8
Kumaliza kufika ku mapazi.
Bwererani ku malo oyambira.
Bwerezerani zochitikazo kawiri.
Pita ku Pilates Reformer Rowings 3 ndi 4
kapena Rowings 5 - 6 (kumeta ndi kukumbatirana)
Mfundo ndi Zogwirizana
Ambiri chifukwa cha Alisa Wyatt yemwe anatiphunzitsa. Alisa ndi wothandizira Pilatesology.com, akulembetsa makalasi a Pilates pa intaneti. Iye amadziwikanso kwambiri ndi Pilates aphunzitsi omwe adafalitsa ma DVD a ma Pilates: Woyamba, Wachiwiri, ndi Wapamwamba Pilates Workout ndi Pilates for Men
onani ndemanga:
Zambiri Zopangira Pilates DVD
Ndemanga: Pakati pa Pilates DVD
Alisa Wyatt amafotokozedwanso mu malangizo a Pilates mat exercise neck pull ndi Mawu ake ochokera kwa Masters pa Pilates khosi kukoka akhala phindu lalikulu pano.