Tengani nthawi kuti mudziwe masewerowa ndipo mupeza kuti ali ndi ntchito zambiri monga chida chophunzitsira, komanso ntchito yolemba. Mukhoza kugwiritsa ntchito Pulogalamu Yowonjezera kuti muthandizidwe mumimba zanu za m'mimba komanso momwe mungagwiritsire ntchito kupanga chida chozama. Kupereka Kumbuyo kudzawulula malo ofooka ndi malo omwe mungayesedwe kuti mulole msana wanu, mapewa kapena khosi lanu lilowe muchitidwe.
Mukhonza kugwiritsa ntchito Mpukutu Wothandizidwa ngati nthawi yopitiliza kutsatira mfundo za Pilates : kupuma, kutsogolera, kusinkhasinkha, kulamulira, molondola komanso kuthamanga kuti muwone momwe akugwirira ntchito. Kumapeto kwa malangizo a zovuta, ndaphatikizapo ndondomeko zothandiza kuti mugwire ntchito ndi mpweya wabwino mu Tsitsi Lothandizidwa.
Ngati Kuwombera ndi zovuta zovuta kwa inu, monga zilili kwa anthu ambiri, Kupititsa patsogolo kumayesetseratu.
1 - Konzani
- Yambani kukhala pansi pa mafupa anu. Miyendo ikufanana ndi mawondo akugwa ndipo mapazi akugwera pansi.
- Ikani manja anu pa ntchafu zanu pamwamba pa bondo.
- Gwiritsani ntchito pathupi panu ndi minofu ya m'mimba kuti thupi lanu likhale lothandizidwa mosavuta. Mapewa amatsika ndipo khosi limasuka.
- Flex mapazi anu. Izi zidzakuthandizani kusunga miyendo, ndikugwirizanitsa pakati pa chidendene ndi kukhala pansi mafupa pamene mukubwerera. Ngati izi sizikusangalatsani, ndizobwino, yendetsani mapazi.
- Tengani mphindi kuti mupume mokwanira, ndikuyang'ana kutalika ndi pansi pa msana.
Musanayambe msana wanu, kumbukirani kuti izi ndizochita masewera olimbitsa thupi, osati kusunthira. Ndikokutukula ndi kubwerera mmimba minofu, ndi mzere wong'onoting'ono wa msana pamene iwe ukupunthira kumbuyo mafupa otsala.
Sungani pakati pa mzere wa thupi mu malingaliro kuti miyendo ikhale yofanana ndi kulumikizana kolunjika bwino kwala kwala kumapazi, bondo ndi mchiuno.
2 - Yambani Kutsegula Kumbuyo
- Dulani mimba m'mimba kuti muyambe kusunthira. Yambani kutsika kwambiri, pamwamba pa mapepala anu a pubic. Lolani msana wanu kuti uwonjezere ndikupanga makwerero "mmwamba ndi pamwamba" poyankha. Sungani chifuwa chotseguka ndikugwera pansi.
- Sungani mazira anu pamene mukutsitsa ndikusungunula kwambiri mkati mwa m'mimba. Gwiritsani ntchito chithandizo cha manja kuti musamagwiritse ntchito abs yanu, ndipo musalole kuti nsana kapena khosi zisokonezeke kwambiri. Tawonani komwe mbali zosiyana za abs zimagwirira ntchito. Onetsetsani kuti mukuzama bwanji kuthamanga kwanu popanda kusaka mapewa anu.
- Pitani kutali komwe mungathe kuyenda bwino. Ngati abambo anu ayamba kugwedeza (zomwe ziri bwino), kapena khosi lanu limatha, pewani pang'ono.
3 - Kubwerera
Yambani kubwereranso kumanja ndi apansi apansi. Sungani C Curve yanu mpaka mutakhala pansi pa mafupa, kenaka tumizani mtsipa pansi kuti mulole msanawo usagwedezeke kumwamba, mapewa akugwetsa.
Bwerezani: nthawi 4-6. Gwiritsaninso ntchito yopuma.
4 - Zitsanzo Zofukiza
Mukangoyendera kayendetsedwe komwe mungakonde kusewera ndi momwe mpweya umathandizira kuyendayenda. Mukhoza kuphunzira zambiri mwa kuyesera njira zochepa zopuma kupuma mofanana.
Yesani njira izi zotsatirazi. Mmodzi aliyense adzakupatsani inu kusiyana kosiyana momwe mungagwirire ntchito ndi mpweya kuti muwonjezere maphunziro anu, gwiritsani ntchito mpweya kuti mubweretse msana wanu, komanso kuti mupitirize kuyendetsa ndi kuyendetsa masewera olimbitsa thupi. Dziwani momveka bwino zachitsanzo chomwe mukufuna kugwiritsa ntchito musanayambe.
Zitsanzo Zofukiza:
- Bwererani kuti mubwererenso. Exhale kuti abwerere.
- Bwererani kuti mubwererenso. Gwira ndi Exhale. Lembetsani kuti mubwerere mumphindi. Exhale kuti akhale pansi.
- Exhale kumbuyo. Bwererani kuti mubwerere.
- Exhale kumbuyo. Gwiritsani Ntchito. Exhale kubwera patsogolo. Lembani kukhala pansi.