Sankhani Zokonda Zanu
Kodi mudadziwa kuti mutha kuyesa Pilates anu msinkhu ndi kalembedwe kwanu? Yesani zochitika zosiyana zitatu njira zosiyanasiyana ndipo mutha kusankha mtundu wa Pilates kalasi yanu.
Masewero olimbitsa thupi ali payekha komanso payekha. Kuyenda mu kalasi ya Pilates kungakhale kochititsa mantha. Malinga ndi zomwe alangizi amapereka ndi kubweretsa, mungapeze Pilates zovuta kapena zosavuta.
M'nkhani yapitayi, ine ndinaganiza kuti nthawi zambiri pali mitundu itatu ya masewera olimbitsa thupi; Opeza, Ogwira Ntchito ndi Ophunzitsanso. Kuzindikira mtundu wanu kungakuthandizeni kumanga pulogalamu yanuyo mogwira mtima.
Pogwiritsa ntchito kayendetsedwe kamodzi, kuperekedwa m'njira zosiyanasiyana, mukhoza kudziwa chomwe chili choyenera kwa thupi lanu. Kwa inu omwe mwayesa Pilates ndi ena ambiri omwe alibe, kuyesa kosavuta kuyesa kukuwonetsani zomwe Pilates anu amakonda. Kumbukirani kuti zofuna zanu sizikhala zofanana nthawi zonse ndipo zingasinthe pakapita nthawi.
Ambiri
Tiyeni tiyang'ane pa Ambiri. Izi ndi zochitika zoyamba mu kalasi ya Classical Pilates pa Mat. Pali njira zambiri zochitira mazana monga pali alangizi. Ndasankha zitatu kuti muyesere ndikuwonetsa zomwe mumakonda.
Chochita ndi chidziwitso ichi? Lolani kukutsogolerani mu chisankho chanu cha aphunzitsi ndi kalasi.
Yesani zonse zitatu musanapange chosankha chanu. Fotokozani kusiyana komwe mumaikonda kwa aphunzitsi omwe angakuthandizeni kutsogolera phunziro lanu. Ngati mukuyesera kusukulu kapena kugwira ntchito panyumba, funani mlangizi kapena zothandizira pa intaneti zomwe zimaphatikizapo kuyenda mofanana ndi kusankhidwa kwanu.
Mphunzitsi mwa ine angakhale a remiss ngati sindinakupatseni limodzi lamtengo wapatali.
Chenjerani. Zochita zanu zomwe mumazikonda sizingakhale zabwino kwambiri kwa inu. Nthawi zina timapewa njira yomwe imakhala yovuta kwambiri.
Tsopano, pitirirani ku test test.
Kusiyanasiyana 1
Kusiyana kwakukulu kwa mazana kumachokera kubuku la Joseph Pilates lakuti Return to Life . Ngati muli oyenerera ndikuyang'ana masewera olimbitsa thupi, izi ndizosiyana. Onetsetsani kuti thupi lanu lonse likhale lachangu. Magulu akuluakulu onse a minofu akuthamangitsidwa ndikugwira ntchito panthawi imodzi kuti agwire ntchito.
Gawo 1: Ugone pansi ndi miyendo ndi manja atambasula nthawi yayitali. Mu kuyenda kamodzi kumagwiritsa ntchito m'mimba mwanu kuti mutenge mutu, mikono ndi miyendo kuchoka pa Mat. Miyendo imatha kufika madigiri 45 kapena kukhala yotsika.
Gawo 2: Yambani mwamphamvu kupopera manja ndi mmwamba mu nthawi ndi mpweya wanu. Nthawi yanu mapampu a manja kuti mapampu asanu akhale ofanana ndi ma pompu asanu omwe ali ofanana. Bweretsani magawo khumi okwanira mpaka mutakhala pamapupi zana kapena khumi mpweya wabwino.
Gawo 3: Malizitsani mwamphamvu. Pogwiritsa ntchito mphamvu zowonjezereka, chepetsa miyendo yoyamba kenako mutu ndi manja.
Pitani ku vesi lotsatira.
Kusiyanitsa 2
Malinga ndi zosowa za thupi lanu ndi malo anu otsogolera, Ambiri angathe kuthana ndi mawonekedwe anu m'mimba yanu ya m'mimba ndi mphamvu yanu yoletsa kupuma .
Muzosiyanazi, onetsetsani kuti mukuganizira momwe khalidwe lanu likuyendetsera bwino komanso kugwirizana kwa mpweya ndi kayendetsedwe kake. Ngati muli woyang'anira mosamala ndipo mukhoza kuganizira zambiri pamene mukusuntha, ichi ndi cha inu.
Khwerero 1: Ugone kumbuyo kwako ndi miyendo pamodzi ndikugunda. Mapazi amakhala osasuntha. Sakanizani kukonzekera.
Khwerero 2: Exhale ndikugwiritsira ntchito mimba yanu kuti muyambe kupyolera mukudzipangitsani nokha mu mimba yolimba ya m'mimba ndikufikira mikono yanu pamwamba pa mphasa. Dzichepetseni nokha mobwerezabwereza mmbuyo ndi exhale. Bwerezani sitepe iwiri nthawi zina.
Khwerero 3: Pa katatu katatu, gwirani malo. Yambani kupopera manja ndi mmwamba mu nthawi yamaganizo.
Sunganizitsa kupuma kwanu ndi kupopera kwa manja anu. Ikani mapampu asanu ndi exhale pa mapampu asanu. Gwiritsani ntchito njira yanu mpaka mapampu zana. Ziribe kanthu, sungani maimba anu. Onetsetsani kuti mukugwira manja mwamphamvu pamene mukupaka ndi kugwira miyendo pamodzi mwamphamvu.
Gawo 4: Gwiritsani ntchito malo omalizira, kutchingira pang'ono pang'onopang'ono musanafike poyambira.
Yendetsani kumapeto omaliza.
Kusiyanitsa 3
Mimba imakhala yogwiritsidwa ntchito mosagwiritsidwa ntchito kapena kugwiritsidwa ntchito molakwa kwa minofu. Kuika maziko anu kuti mutumikire thupi lanu muzochita zanu zonse za tsiku ndi tsiku ndi maziko abwino kuti mukhale ndi moyo wabwino komanso wathanzi. Ngati mukuyang'ana kuti muzigwirizanitsa kwambiri, mutha kusangalala.
Khwerero 1: Ugone pansi ndi mawondo ako akuyendayenda ndi mapazi apansi. Ngati mukufuna, ikani manja anu pamimba anu kuti muthe kumverera minofu yanu ikugwira ntchito bwino. Pewani mimba yanu kuti muyambe komanso musasinthe malo anu, kapena msana wanu kapena pakhosi lanu, yesani mwendo umodzi mpaka "tebulo" kapena 90/90.
Gawo 2: Sungani mwendo wina kuti mutenge nawo mwendo woyamba. Kupuma mwachibadwa. Apanso, osasintha mu torso, amayendetsa phazi limodzi pansi pamtunda. Musati mupumire phazi kumbuyo pa khate. Yambani kusinthasintha miyendo, kusunga miyendo yonse ikuyenda pang'onopang'ono, wina akukweza pamene wina akuyenda pansi. Oso anu ayenera kukhala otetezeka ndipo msana wanu ukhalebe nthawi yonse. Nthawi yomwe mpweya wanu umalumikizana ndi miyendo yanu. Tengani ziwerengero zisanu kuti mulowetse ndi kukweza mwendo, ndiye asanu enanso amafunika kutulutsa ndi kutsitsa mwendo pansi.
Bwerezerani 10.
Gawo 3: Pomwe mukulamulira, yendetsani miyendo yonse ku malo anu oyamba pa chikwama.
Watha!
Monga matembenuzidwe onse atatu? Ngakhalenso bwino. Padzakhala pali Pilates yopangira mafilimu omwe mungasangalale nawo.