Kugwiritsira ntchito mitsempha ya m'mimba ndi kumbuyo kuti muthandizire zovuta
Zojambula zojambula, kumene msana ukugudubuza ndi kutuluka, amakhala ndi malo apadera mu dongosolo la Pilates. Zimachulukitsa kusinthasintha kwa msana, zimatiphunzitsa kuti tithe kutalikira komanso kuthandizira msana kudzera mu minofu ya mphamvu , ndipo zimachulukitsidwa. Chifukwa chakuti amatenga chithandizo ndi mphamvu zochuluka kuchokera m'mimba m'mimba, izi zimagwiritsidwa ntchito kwambiri. Joseph Pilates adawonanso kuti ntchito yopanga mazirayi ndi yamtengo wapatali pofuna kuchepetsa dongosolo la mantha. Anawalimbikitsa kuti azigona mokwanira .
Pano ife tiri ndi ndondomeko yoyenera ya machitidwe oyendetsa ndi kubwezeretsanso machitidwe omwe ali mbali ya kalasi yamaphunziro ya Pilates matayidwe . Zochita zomwe zonse zimagwedeza ndi kupotoza, monga saw ndi cokopa, sizinaphatikizidwe; Komanso sitingathe kuchita masewera olimbitsa thupi monga kumangirira mwendo komanso kusindikiza, ngakhale kuti amachititsa msana. Dinani pa malangizo onse ngati simunachite masewerawa posachedwapa.
Zochita za Pilato izi sizikutanthauza kuti zichitidwe chimodzi pambuyo pa chimzake. Kuchita masewera olimbitsa thupi kumaphatikizapo zosiyanasiyana. Komabe, ndi zopindulitsa kukhala ndi zosavuta kuti muwone zojambulazi zam'mbuyo zam'mbuyo kuti muthe kuziphatikizira mu ntchito yanu kapena kuchita zochepa pamene mukufunikira. Mungafune kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Sizizolowezi zonsezi zomwe zili zoyenera kwa oyamba kumene . Iwo salinso a iwo omwe ali ndi vuto la kumbuyo kapena kumutu. Popeza tili pa intaneti ndipo sitingakuwoneni, tikudalira kuti muzisamalira nokha.
Pereka
Bweretsani manja anu pamutu momwe mungathere popanda kutulutsa nthiti zanu.
Pemphani: Bweretsani manja. Pamene mikono ikupitirira kupyola makutu anu, gwedezani mutu wanu , kukulitsa mimba yanu m'mimba kumtunda kwanu ndikuponyera thupi lanu pamtambo.
Exhale: Pitirizani kupindika. Thandizani msana ndi minofu ya m'mimba mumtambo waukulu.
Fikirani zala zala zanu koma musataye mimba ndi msana wa msana.
Lembani: yambani kugwa pansi. Yambani ndi low abs. Exhale: Pitirizani kupukuta pansi, vertebra ndi vertebra, pogwiritsa ntchito abs ndi kuwonjezera msana.
Bweretsani mikono kumalo oyambira monga kumbuyo kumbuyo kenako mutu ukhale pansi.
Bwerezani katatu.
Onaninso Zopangira Masewero Okulitsa
Gubuduzani
Ikani: Bwerani kumbuyo kwanu. Miyendo yowonjezera. Zida ndi mbali zanu, palmu. Zizindikiro zazing'ono. Bweretsani miyendo yanu, zala kumwamba. Exhale: Dulani miyendo pang'ono
Lembetsani: Tsambani pakhosi lanu pamtambo ndikusindikizira kumbuyo kwa mikono yanu mumatumbo kuti mupindule.
Exhale: Pitirizani kugwedeza, kusunga m'chiuno (musataye msana wanu) mpaka kulemera kwanu kuli pamunsi pa mapewa anu.
Miyendo ndi yolunjika ndi yofanana ndi pansi. Ngati mumasinthasintha ndipo mukhale ndi ulamuliro, gwirani zala zazing'ono pansi. Exhale:
Lembani: Flex mapazi anu, mutsegule miyendo yanu m'lifupi.
Exhale: Sungani pansi ndi kulamulira.
Bwerezerani maulendo 2 ndi phazi ili, ndikusintha katatu kupita kumapazi otseguka mapazi ndikutsika pansi miyendo yotsekedwa mapazi. Onaninso Zopangira Zopitirira
Chingwe Chakumtunda
Exhale: Lembani mutu wanu ndipo muthamangitse msana wanu patsogolo, wonjezerani ndi kutuluka ndi mimba ya m'mimba.
Mikono ikutsatira kayendetsedwe ka msana nthawi yonseyi.
Fikirani kumapazi anu.
Inhale
Exhale: Bweretsani mapepala anu owongoka. Sungani msana wanu, mutalike pakati pa mapewa anu (omwe ali omasuka) ndi kulola mutu kukhala gawo lotsiriza kuti liziyandama.
Bwerezani katatu.
Nkhumba Ponyani
Nkhumba Pewani ndizochita masewera olimbitsa thupi a Pilates.
Konzekerani: Ugone pansi ndi miyendo yowonjezera, kumbali yayitali, mapazi atasinthika.
Manja ali kumbuyo kwa mutu - zitsulo zatseguka, mapewa pansi.
Lembetsani: Lembani msana wanu, mutambasule mutu wanu ndi kupiringa msana wanu wam'mwamba kuchokera pamat. Miyendo ikhale pansi.
Exhale: Pitirizani kuthandizira kutalika kwake ndi msana wa msana wako ndi minofu yako ya m'mimba pamene ukupiringa zonse ndikukwera kuti mutu wako ufike kumadzulo.
Pewani: Bweretsani mapepala anu molunjika, mutenge msana wanu pamwamba.
Exhale: Kuyambira pansi pa msana, tambani msana wanu pamtambo. (onani malangizo okwanira a malembawo ndi owonda molunjika kumbuyo)
Bwerezani katatu.
Onaninso: Neck wa Alisa Wyatt Pull Tips kuchokera kwa Masters
Jack Knife
Pewani: Gwiritsani ntchito kumbuyo kwa mikonoyo mpaka kumatumbo pamene mukuyendetsa miyendo mofanana pansi.
Exhale: Sungani miyendo mpaka padenga ponyamula mikono ndi nsana za mapewa motsutsana ndi pansi, kutambasula mchiuno ndi kuchepa msana.
Imani pamwamba
Pemphani: Bweretsani miyendo kuti ikhale yofanana.
Exhale: Lembani msana pansi pang'onopang'ono sequentially mpaka mtedza uli pansi ndi zala zakunja zikuloza padenga. Miyendo sinagwe pamene mukupita.
Bwerezani katatu.
Masewera
Konzani: Yambani kugona pansi, miyendo ikulumikizana ndi palimodzi. Zida zogwiritsa ntchito mbali zanu.
Lembetsani: Nodani mutu wanu, ndipo yambani kumbuyo kumbuyo kwanu pamene mukufika mmanja mwanu.
Pitirizani kuphulika pamene mukukweza miyendo yanu. Zida zimabwera ndi zala zafika kumapazi.
Gwiritsani ntchito chifuwa chanu. Anu abs akugwira miyendo yanu mmwamba.
Exhale: Pewani pansi panthawi yomweyo ndikubweretsa miyendo yanu pansi.
Bwerezani katatu.
Zindikirani: Pobwerera ku Moyo Kupyolera mu Contrology , Joseph Pilates ayamba ntchitoyi kukhala pansi ndikubwerera ku miyendo mmwamba.
Onaninso Teaser One Leg (kusintha) ndi momwe Mungakwaniritsire Teaser Yanu .
Zolemba Zogwiritsira Ntchito
Ndikofunika kuti muzichita zochitika zonsezi ndi Pilates mfundo - kutsindika ndondomeko, kulamulira, molondola, mpweya ndi kutuluka - mu malingaliro. Makamaka zonsezi zimayenera kupangidwa ndi kupuma kwathunthu kwa Pilato . Gwiritsani ntchito zida zakuya komanso zolembera zomwe zimayendetsa kayendetsedwe ka makina.
Zambiri