Pilates ndi mawonekedwe a masewero olimbidwa ndi Joseph Pilates omwe amatsindika kukula kwa thupi mwa mphamvu, mphamvu, ndi kuzindikira.
Izi ndi zochitika zachinyengo zosavuta zomwe zimaphunzitsa mfundo zoyendera zomwe Pilato amanga. Pilates ndi "njira yogwira ntchito" , zomwe zikutanthawuza kuti mfundo izi zimasuliridwa mwachindunji kuti zikhale bwino ndikuyenda bwino, ndikuyenda bwino tsiku ndi tsiku.
Gwiritsani ntchito mapiritsiwa ofunika kwambiri kuti mutsegule ntchito iliyonse yothandizira. Amakhazikitsa bata, kukhazikika pamimba, kugonana m'mimba, kuyanjana bwino, komanso kuyendayenda kwa miyendo.
1 - Kuyamba malo - Mpumulo Wokonza - Osalowerera Ndale
Ntchitoyi kuti mupeze mpweya wosaloĊµerera m'nkhaniyi, imakhala yosindikizira kumbuyo kwa pansi (kupanga phokoso kumbuyo), kenako kumasulidwa kwa msana kumalo ochepa. Pakati pa mfundo ziwirizi ndi malo pomwe mphuno zitatu za msana zili mu chikhalidwe chawo. Izi zidzakhala malo oyambira kumene mudzachita zochitika zonsezi.
Lembani kumbuyo kwanu ndi manja anu pambali panu. Mabondo anu ndi okwera ndipo miyendo yanu ndi miyendo ikufanana, pafupi ndi kutalika kwa chiuno .
Inhale.
Exhale ndigwiritseni ntchito abs yanu kuti mugwiritsire pansi msana wanu pansi.
Lembetsani kumasula.
Exhale ndi kukoka msana wanu pansi, ndikupanga kanyumba kakang'ono ka kumbuyo.
Lembetsani kumasula.
2 - Mutu wamutu
Mutu wamutu umatambasula ndipo umatalikitsa msana, cholinga chachikulu cha Pilates. Ndizofunika kwambiri ku machitidwe ambiri a Pilates omwe amasonyeza msana kutsogolo ndikugwedeza.
Yambani pachiyambi pomwe.
Muzitha kutalikitsa msana ndikuwongolera chitsulo kumbuyo kwa chifuwa. Mutu wanu umakhala pamat.
Exhale kuti abwerere kumalo osalowerera ndale
Lembetsani kuti mubwererenso mutu pang'ono
Exhale kuti abwerere kumalo osalowerera ndale
3 - zida zoposa
Zida zokhudzana ndi kusunga mgwirizano ngati nkhonya imatsutsidwa ndi mikono yomwe ikupita pamwamba. Zimathandizanso kuonjezera kayendedwe kambiri m'mapewa.
Kuchokera pa malo oyambira, yambani kuti mubweretse kumapeto kwa denga.
Exhale kuti abweretse zida pansi kumbuyo kwanu.
Lembani kuti mubweretsenso mikonoyi kachiwiri.
Exhale kuti amasulidwe pansi.
Malangizo:
- Sungani kuti palibe.
- Musalole kusuntha kwa mikono kumakhudza kusankhana kwa nthiti zanu.
4 - Zida za Angelo
Ngakhale zimapangitsa minofu yosiyanasiyana, manja a angelo, ngati manja, amathandiza kumvetsa bwino momwe angagwiritsire ntchito mikono ndi mapewa popanda kutaya mzere wa msana ndi nthiti.
Kuchokera ku malo ofunikira, pamtunda, mikono imangoyenderera kumbali.
Exhale kubwezeretsa mikono kumbali yanu.
Malangizo:
- The abs sakhala ndikugwira ntchito.
- Nthiti zimakhala pansi.
- Mapewa samakwera ndi manja. Awaseni kutali ndi makutu anu.
5 - Kutsegula Kwambiri
Kutuluka kosasinthasintha koma koonekera kwambiri, mawotchi amawunikira amawunikira kuima kwa mimba ndipo imalimbitsa minofu yofunikira kuti ukhale wolimba.
Tangoganizani kuti pali ola lotsekedwa pamunsi panu. Mayi 12 ali pamatumbo anu, 3 ali kumchira kwanu lakumanzere, 6 ndipomwe mumapisitiki anu, ndipo 9 ili kumchira lanu lakumanja.
Pogwiritsa ntchito minofu yanu kuti muyambe ndikuyendetsa kayendetsedwe ka kayendetsedwe kake, yendetsani mwatsatanetsatane ndikukoka kanthawi koyamba 12, kenako mutembenuke ku 3, 6, ndi 9.
Malangizo:
- Uku ndikusuntha pang'ono.
- Chiuno sichotse pansi.
- Lingaliro ndilokusunthira pakhosi popanda kuthana ndi bata la thupi lonse.
6 - Zindikirani Folds
Kukhoza kuyendetsa phazi lanu m'chikwama cha mchiuno popanda kuthana ndi kukhazikika kwa pakhosi ndi chimodzi mwa zolinga zofunika kwambiri za mawondo a mawondo. Ntchito imeneyi ndi yofunikira mu mitundu yonse ya machitidwe omwe timachita m'moyo wa tsiku ndi tsiku, monga kukhala, kuyenda ndi kukweza.
Kuchokera pa malo oyambira, pa zovuta, onetsetsani kuti mukugwiritsa ntchito mimba yanu kuti mutuluke mwendo umodzi pansi. Lolani khola lakuya pachiuno.
Exhale ndikubwezera phazi lanu pansi. Mukamachita zimenezi, onetsetsani kuti mukugwiritsa ntchito pamimba. Musalole kuti ntchafu itenge.
Malangizo:
- Izi ndi zokhudza kutenga khola lakuya pa chiuno musalole kuti chiuno chanu chikweze ndi mwendo.
- Sungani mchira wanu wotchingidwa pa mphasa.