Zochita mu mndandanda uwu ndizodabwitsa poyesa ndi kulimbikitsa m'chiuno ndi ntchafu ndi abs. Amagogomezera kutalika ndi kugwiritsa ntchito minofu ya mphamvu ya mphamvu kuti agwirizane ndi thunthu ngati thupi la pansi likuyenda molunjika.
1 - Mbali Zokambirana Zoyambira ndi Kukhazikitsa
Oyikidwa kumbali yotsatila mndandanda ndizofanana ndi zochitika zonse. Kukhala ndi mgwirizano wabwino ndikusunga nthawi yonseyi ndikuwathandiza kukhala ogwira mtima. Onani malangizo okhazikitsa pansipa.
Malangizo a zochitika mu mndandandawu akuthandizira kuchita masewerowa, komanso kulumikizana ndi malangizo ambiri. Chonde funsani malangizo onse ngati simunawaonepo musanachite masewerawa bwino kwambiri.
Zokambirana Zotsutsana Ndizokhazikitsa
- Lembani pambali panu ndipo yanizani makutu anu, mapewa, m'chiuno, mawondo ndi mabotolo.
- Gwiritsani mutu wanu pa dzanja lanu, onetsetsani kuti mukuchotsa nthiti kuchokera pamatolo kuti mbuyo ndi khosi lanu likhale molumikizana. Mukhoza kusintha malowa pofikira mkono wanu pansi pamtambo pamwamba pa mutu wanu ndikupumitsa mutu wanu.
- Dzanja lam'manja limatsamira mwamphamvu, palmani pansi, pamate pamaso pa chifuwa chanu. Gwiritsani ntchito dzanja ili kuti mutsimikizike, koma musadalire - kudalira pa abs.
- Sungani miyendo yanu patsogolo mchiuno mwanu. Izi zidzakuthandizani kutetezera kwanu komanso kuteteza kumbuyo kwanu.
- Sinthirani miyendo kuchokera m'chiuno, mu Pilates mkhalidwe .
- Onetsani mzere wanu mmwamba. Mapewa ayenera kuponyedwa pamwamba pa mzake, momwe ziyenera kuchitira m'chiuno. Makutu, mapewa, ndi ziuno ziri mu mzere, ndi mawondo ndi mabotolo pang'ono kutsogolo.
2 - Mbali Yotsamira Pambuyo / Kumbuyo
Kick Front
- Kwezani mwendo wapamwamba masentimita angapo. Flex phazi ndi kutumiza mphamvu kudutsa chidendene.
- Ndi phazi losinthasintha, likulumphira mwendo wapamwamba kupita kutsogolo. Mukamaliza kukwera kwanu, chitani kampeni kakang'ono.
Kutsirizitsa Kumbuyo
- Kusunga kutalika mwendo mwako ndi kupyolera mu thupi lonse, onetsetsani chala chanu ndikusesa phazi kumbuyo. Pumulani, koma musayambe kukankha.
Zofunika: Ingofikira kutali komwe mungathe kupita popanda kugwedeza kumbuyo kapena kusuntha pakhosi. Apanso, gawo lalikulu la vutoli ndi kugwiritsa ntchito minofu kuti thupi lonse likhale lolimba. - Flex phazi ndi kutsogolo kutsogolo.
- Bweretsani zochitika izi 5 mpaka 10.
Kuphatikizira kumbali kumapangitsa kuti ntchitoyi ikhale yovuta. Onetsetsani kuti mukuyesera kamodzi mukakhala omasuka ndi imodzi.
3 - Mbali Yokwera / Kutsika
Kudwala
- Onetsani mzere wanu mmwamba. Mapewa anu ayenera kuponyedwa pamwamba pa mzake, momwe ziyenera kuchitira m'chiuno. Ndiponso, mapewa anu ndi mchiuno ali mu mzere ndi mawondo ndi minofu pang'ono patsogolo.
- Onetsetsani kuti minofu yanu ya m'mimba imatulutsidwa mkati ndi mmwamba.
- Tsopano, kutalikiranso kwambiri kupyola mwendo wakutsogolo, kukwera kumalo osanja (mosamala, gwiritsani ntchito abs yanu yolamulira).
- Sungani mafupa a m'chiuno atakanikizidwa. Onetsetsani kuti pepala silikubweranso kuti phazi likweze.
Dulani Pansi
- Yambani mimba yanu, motsutsana ndi kutalika kwa mwendo, pamene mukulamulira kutsika kwa mwendo.
4 - Mbali Yomwe Imapangidwira
Ngakhale ntchitoyi siyikhazikitseni, vuto limene limapereka likufanana ndi zochitika zina zomwe zikuchitika mndandandawu.
Inhale
Bweretsani mpweya wanu kutalika kwa msana wanu, kuti thupi lanu lonse likhale lalitali kwambiri kuchokera pamwamba mpaka kumapeto.
Exhale
Gwiritsani ntchito mimba yanu kuti mubweretse miyendo yonse masentimita angapo kuchokera pamat. Onetsetsani kusunga miyendo yanu yamkati palimodzi, kuchoka ku mafupa otsala kupita ku zidendene.
Inhale
Lembetsani miyendo yanu pansi kumtambo. Gwiritsani ntchito kulamulira.
Chitani zotsatirazi 5 mpaka 8 .
Onani Malangizowo Amphumphu Amtundu Wambiri Amakwera Kuti mudziwe zambiri, mauthenga ndi malangizo.
5 - Kuthira kwa mkati Kumatulutsa
Pakuti chiwindi chamkati chikukweza, mkono ndi mwendo wapamwamba zili m'malo atsopano, koma kuika koyamba kumakhala kofanana ndi zomwe zinachitikira mndandandawu.
Bweretsani phazi lanu pamutu kuti mupumule patsogolo pa m'chiuno mwanu.
Tambasulani dzanja lanu kumbuyo kwa mwana wang'ombe ndikugwiritseni kunja kwa mkondo wanu. Kuti mukhale wotetezeka kwambiri, musinthe kuti phazi likhale patsogolo pa ntchafu yanu, ndipo dzanja lamanja likhale lopanda pansi kutsogolo kwa chifuwa chanu.
Inhale
Kuika mwendo pansi pansi molunjika, gwiritsani ntchito ntchafu ya mkati kuti muimitse masentimita angapo kuchokera pansi. Kumverera ndiko kuti mutambasula mwendo motalika kwambiri kuti imadzuka pansi.
Exhale
Sungani malingaliro anu a kutalika pamene mukuchepetsera mwendo mpaka pansi.
Gwiritsani ntchito 5 mpaka 8 kumbali iliyonse.