Ndiloleni ndikupatseni malangizo ofunikira othandizira kukoka kwa khosi:
- Ndizochita masewera olimbitsa thupi m'mimba, msana, kutambasula, ndi ntchito yolimbikitsanso kumbuyo.
- Koma sikutulutsa khosi, kwenikweni.
Kukoka kwa ngongole ndizochita masewera olimbitsa thupi a Pilato omwe amamanga pamtunda. Kwa malangizo awa, tili ndi mwayi kuti Alisa Wyatt atiwonetsere . Ndikuganiza kuti mudzatha kuona komwe ntchitoyi ikuchokera bwino. Ngakhale mutakhala pamsinkhu wapamwamba, mutha kupeza zambiri poona mawonekedwe a Alisa. Onetsetsani kuti muwone zolemba pa step 9!
1 - Kuyambira Udindo kwa Nkhuku Yamatope
Yambani malo ali kumbuyo kwanu ndi manja anu kumbuyo kwanu.
Tengani kamphindi kuti mutulutse mavutowo mumapiko anu osakanikirana ndikukumana ndi thupi lonse.
Lembani kumbuyo kwa nthiti zanu zapansi kumasulidwa pansi.
Miyendo ikhoza kukhala patali patali kapena palimodzi. Pezani zomwe zikukuyenderani bwino. Ngakhalenso miyendo yanu ikalekanitsa muyenera kugwiritsira ntchito ntchafu zamkati ndi zamkati zamkati ndikugwirizanitsa ndi midline yanu.
Ngati miyendo yanu ili yosiyana, mapazi amasinthasintha. Umu ndi momwe Joseph Pilates akuwonetsera izi mu Kubwerera ku Moyo . Anthu ena amakonda kugwira ntchito miyendo pamodzi, mapazi amaloza. Udindo umenewu ukhoza kukuthandizani kugwira ntchito yanu ya midline.
2 - Mutu ndi Mipira Mwamba
Lembani: Siyani mapewa anu pang'onopang'ono mukamaliza msana wanu komanso pamwamba pa mutu wanu ngati kupopera mutu wanu ndikukwera pamutu.
Lembani chifuwa chanu chikhale chokwanira komanso kuchepetsanso pamene mukupita.
Dziwani nthiti zanu pamodzi kutsogolo pamene mukupita kuti mubwere.
3 - Pitirizani Kutchinga
Exhale: Sungani mtolo wanu mozama kuti mupitilizebe.
Zindikirani kuti palibe kuponyera khosi kupitilira pano ... osati ndi manja. Ngati mukuganiza za mutu wanu ukufika pamapewa anu ndikutsogolera kuyenda kungakhale ndi kugwedezeka kwa khosi - mwa njira yabwino. Kwenikweni, ndi zonse abs zomwe zimalola kutalika kupyola msana ndi khosi.
Miyendo yanu ikugwiritsidwa ntchito komanso momwemo mphamvu yanu yonse. Pewani kumbuyo kwa miyendo yanu mpaka pamatumbo, mphamvu kudzera pazitsulo.
(Ngati muli ndi vuto kuti mudzuke, yesetsani kupukuta maondo ndi maondo akugwa, mapazi pansi ndi manja akuthandizira kumbuyo kwa ntchafu)
4 - Mtsinje Wambiri Pamtambo Wanu
Pitirizani kutuluka pamtunda kuti mutenge mpweya wanu wam'mimba.
Onetsetsani kuti chifuwa chanu chakhala chitatseguka ndipo zidutswa zanu zabwerera
5 - Sungani ku Cholondola
Pewani: Bweretsani mapepala anu kumanja ndikuyamba kuyamwa msana wanu pansi mpaka mutakhala molunjika pamapfupa anu ndi mutu wanu ukuyandama pamwamba. Amapewa akhala pansi kutali ndi makutu anu nthawi yonse, chabwino?
6 - Zosankha - Wotsamira
Gawo ili ndilololera. Ngati mumakhala wolimba ndipo mumakhala bwino ndi zochitikazo, chitani. Ngati zochitikazo zili zatsopano kwa inu, tulukani kuchitapo kanthu 7.
Pitirizani kulowetsa ndi kubwerera kumbuyo, ndikulumbirira pakati pa ntchafu zanu ndi torso zopitirira madigiri 90. Musapite patali kwambiri. Sinthani kusunthira ndipo onetsetsani kuti miyendo yanu siuluka.
Mfundo ndikutambasula msana wanu zonse ziwiri. Gwiritsani ntchito pansi ndikugwiritsira ntchito izo kuti muthe kukweza modabwitsa kupyolera mthupi lanu kuti mubwerere mmbuyo ndi mmbuyo. Musangodalira thupi lanu kumbuyo kuti nthiti zanu zisatsegulidwe.
Sungani kugwirizana kumbuyo kwa miyendo ndi kudendeneza.
Kuchokera kwa wotsamira kumbuyo iwe upite mu mpukutu pansi pa sitepe 7.
7 - Pewani pansi
Exhale: Sungani msana wanu pansi.
Ganizirani za abs yanu yopita pansi kumbuyo kwa fupa lanu lapiski ndikupitiriza kutalika msana wanu pamene mukusuntha pamtambo.
8 - Zodzaza ndikubwezeretsanso khutu
Pitirizani kufikitsa mpaka mutabwerera kumbuyo pomwe mukuyamba.
Lembani: Pewani zochitikazo katatu.
Ntchitoyi ndi yovuta. Mukhozanso kutenga mpweya kapena awiri kuti musonkhanitse nokha, kupeza tsatanetsatane wazomwe mumagwiritsa ntchito, pitirizaninso ndi midline yanu ndikubwezeretsanso zochitikazo katatu.
Pa mlingo uwu, mfundo za Pilates zikuyenera kukugwirani ntchito. Ngati mungathe kupeza kutuluka kwa zochitika zomwe mumapuma ndi mpweya mudzamva bwino kwambiri.
* Onani zolemba zapadera m'munsimu mu ndime 9.
9 - Mfundo Zapadera za Neck Pull
Alisa Wyatt wapereka ndondomeko zodabwitsa pazitsulo za khosi zomwe anazipeza kuchokera kwa Pilates wamkulu aphunzitsi omwe adaphunzira ndi: Romana Kryazonowska, Kathy Grant ndi Jay Grimes - onse ndi Pilates Elders. Zolemba izi zidzakuthandizani kumvetsetsa za zokopa za khosi - ndikuwonetsa dzina! Onani: Zolembedwa pa Neck Pull