Yoga ndi Pilates ndizosiyanitsa komanso zomveka bwino, komanso zimagwirizana kwambiri. Nthawi zina, kuthamangira kuchokera kwa wina kumalo kungathe kubwereza mwatsopano momwe timayendera zochita zolimbitsa thupi kapena yoga ndi Pilates ntchito yonse. Pano, tili ndi zolemba 7 za yoga zomwe zingapereke njira zatsopano zowonjezera Pilates kuchita.
Zotsatira za yoga zikhoza kuchitika payekha kapena kuphatikiza ndi Pilates nthawi zonse. Yesani kuyenda kwa yoga ndikuwonetsetse zomwe mungapeze kuti Pilates anu azichita mwa kuphatikiza yoga yochepa nthawi ndi nthawi.
Kumbukirani kuti yoga ndi Pilates zimayambira kugwira ntchito ndi mpweya komanso cholinga chophatikizira ndi kukweza thupi, maganizo, ndi mzimu. Dziwani zambiri za Pilates ndi yoga mu Yoga Pilates Connection .
1 - Kutaya kwa Phiri, Kumanga Mphamvu
Yambani ndi tcheru, kuyima mwakhama. Onani malo anu . Miyendo ndi yofanana, mmbali mwapafupi , mapewa amakhala omasuka. Minofu ya m'mimba ikugwira ntchito koma si yolimba. Ankles, mawondo, ziuno, mapewa, ndi makutu ali mu mzere. Fufuzani patsogolo.
Lolani mapewa anu a mapewa akugwedezani kumbuyo kwanu pamene inu mukutsuka manja anu kumbali ndi kuwafikitsa iwo molunjika pamwamba. Mikono ikufanana ndi mitengo ya kanjedza ikuyang'anizana.
Popanda kukweza mapewa anu, fikani kuchokera pachimake mwazola zazing'ono, makamaka pini.
Kwezani chifuwa chanu ndikuyang'ana mmwamba.
Gwiritsani ntchito kupuma kwa 3 mpaka 5
Gwiritsani ntchito inhale kuti achepetse msana wanu ndi kubwerera kuwongoka. Bwererani ku chikhalidwe chofunikira.
Komanso, onani urdhva hastasana mu gawo lathu la yoga.
Pilates akufotokoza: Njira imodzi yabwino yothetsera masewera olimbitsa thupi, yoga kapena Pilates, ndiyo kuyamba pakupeza malire ndi kukhazikitsa malo olimba. Kuyamba kuyima ndi njira yabwino yosinthira kuyambira kusuntha tsiku ndi tsiku kupita kuntchito yanu. Iyi ndi nthawi yanu kuti muyambe chiyambi. Tawonani kuti phirili, mikono, imaphatikizapo manja a Pilates ndikuyendetsa bwino mkati mwa mpanda wozungulira (kapena popanda khoma).
2 - Kutsika kwa Galu
Yambani pazinayi zonse. Manja ali mbali ya mapewa padera, pang'ono patsogolo pa mapewa anu.
Phulani zala zanu, ndi chala chapakati chikulozera patsogolo.
Sinthirani mikono yanu kumtunda pang'ono kuti mutsegule pachifuwa.
Mabondo anu ali mchiuno-mtunda wosiyana.
Gwirani zala zanu pansi ndipo pendani kupyolera pamapazi ndi manja anu kukweza m'chiuno mwanu.
Tumizani mphamvu kupyolera muzitsulo zanu ndi kupyolera mwa manja anu pamene mafupa anu amakhala pamtunda ndi mmbuyo.
Yesani kupanga malo pakati pa ntchafu zanu ndi kuchepetsa mimba.
Minofu yanu ya m'mimba imatulutsidwa pang'ono ndi mkati, ndipo nsana wanu uli wolunjika.
Gwiritsani izi mpweya zisanu.
Onaninso adho mukha savasana .
Pilates akufotokoza: Ichi ndi chimodzi mwa zofuna za yoga zomwe zimakonda kwambiri. Zimalimbitsa ndi kutambasula, zimayika zolemera pamapewa ndi manja, ndipo zimapitirira kufalikira kumtunda. Galu pansi, monga momwe nthawiyi imatchulidwira nthawi zambiri, imapanga ntchito yopanga kusintha kuchokera pansi mpaka kumalo. Yesani kusuntha galu pamene mukuyenda mu Pilates . Mphepete mwa msana wanu ukhoza kukhala wokhotakhota kwambiri pamtunda uno, koma mutha kuyima kuti mupeze galu, nthawi ndi kusangalala, kenaka mubwerere ku Pilates kuyenda kutuluka kupita ku Pilates kukwera (onani zofanana to yoga's chaturanga dandasana) . Zingakhale zothandiza kwambiri kusunthira mmbuyo ndi mtsogolo motere.
3 - Kumayima Pamodzi
Yambani kumbuyo kumbuyo kwanu ndi mawondo anu atawerama, mapazi atakhala pansi pamtunda.
Manja anu ali pambali panu ndi kumbuyo kwa mikono ndi mapewa akugwedeza pang'ono kulowa mu chifuwa kuti atsegule pachifuwa.
Lembani: Bweretsani mawondo anu, kukulitsa kachilomboka m'chiuno.
Exhale: Gwiritsani ntchito minofu ya m'mimba ndikukankhira pansi ndi kumbuyo kwa manja anu ndi mitengo ya palmu kuti muwonjezere miyendo yanu ndi kuwabweretsa pamutu panu, mutakweza m'chiuno chanu kuti miyendo yanu ili pafupi madigiri makumi asanu pansi panu. Kulemera kuli pa mapewa anu ndi manja, osati pa khosi lanu.
Bweretsani manja anu kumbuyo kwa m'chiuno kuti muthandize kuthandizira msana.
Lembetsani khosi lanu -mutu kutali ndi mapewa, mapewa akuyenda kumbuyo.
Pitirizani kufika pamtunda wanu kumtunda, kutambasula m'chiuno ndi kumapazi. Osamira m'mapapu ndi m'chifuwa.
Gwiritsani mpweya zisanu kapena zambiri.
Bweretsani miyendo yanu pansi pa nkhope yanu musanatuluke kuti muzitha msana wanu.
Onaninso sarvangasana .
Pilates akufotokoza: Chimene chiyimire pamapepala ndi njira yothandizira kuti tigwire ntchito yotsutsana ndi machitidwe ena a Pilates monga jeni mpeni ndi kuchepetsa mphamvu. Mu Pilates, timakonda kudutsa mu mawonekedwe awa ndi manja pambali pa mphasa. Pano, chithandizo kuchokera m'manja chingakuthandizeni kupeza malo abwino pamapewa anu, osati khosi lanu, kuti mugawidwe kulemera kwake komanso kumbuyo kwa mikono . Kuphatikizira paphewa kumathandiza kukuthandizani kupeza nyerere ndi nthiti zomwe mukufunikira kuti Pilates azigwiritsa ntchito machitidwe oyenerera.
4 - Kutaya Pula
Yambani kumbuyo kumbuyo kwanu ndi mawondo anu atawerama, mapazi atakhala pansi pamtunda.
Manja anu ali pambali panu ndi kumbuyo kwa mikono ikukakamira pang'ono mpaka kumatenda, kutsegula chifuwa.
Lembani: Bweretsani mawondo anu ndikukweza chiwindi pachiuno.
Exhale: Lembani pansi ndi kumbuyo kwa manja anu ndi kanjedza. Lonjezani miyendo yanu ndi kuwabweretsa mutu wanu. Pitirizani kusunthira, Kukwezera m'chiuno mwako kuti miyendo yanu ili pafupi madigiri 45 kuchokera pansi pambuyo panu. Kulemera kuli pa mapewa anu ndi manja, osati pa khosi lanu.
Bweretsani manja anu kumbuyo kwa m'chiuno kuti muthandize kuthandizira msana.
Lembani: Lembetsani khosi lanu-mutu kumbali ya mapewa, mapewa akuyenda kumbuyo.
Exhale: Tengani miyendo yanu pansi pambuyo panu. Pita kumtunda pokhapokha mutapanda kulemera pamutu. Sungani miyendo yanu molunjika komanso palimodzi.
Thandizani kusunthira uku posunga msana; kusuntha ntchafu mmwamba, kutali ndi mimba ndi kugwiritsa ntchito mimba yako ya m'mimba kuti muthandizidwe konse.
Gwiritsani mphindi imodzi kapena zisanu.
Exhale kuti agwedeze msana pamtambo. Thandizani kutsika pang'onopang'ono mukalowetsa m'matumbo ndi kumbuyo kwa manja anu ndi kanjedza ndi kugwiritsa ntchito minofu yanu kuti muziyenda.
Komanso onani halasana .
Pilates akusimba: Mutha kuzindikira zambiri za Pilates ndi zina za ma Pilato pano. Zomwe mumachokera kukhazikika pa khama, malo ovuta kwambiri pa zochitikazo, ndi mwayi wopezeka minofu yomwe imapangitsa kuti izi zikhale bwino komanso osati kugwa kwa msana ndi mapewa. Musadalire ndi chithandizo cha manja anu, koma mugwiritseni ntchito kuti mupeze kukweza, kusintha ndondomeko yanu ya mwendo ndi kukhazikitsa mfundoyi mu malingaliro anu / thupi kuti muthe kugunda moyenera pamene mukuyenda mumayesero a Pilates. Zochita zina zofanana za Pilato pamakina ndi zipangizo sizitengera mapazi kupita pansi, pamutu, mwachitsanzo, koma mfundo ndizofanana.
5 - Kuthamanga Kwambiri M'matumbo
Khalani wamtali pansi pamatumbo. Mungafune kuti mchiuno mwanu mutenge kabokosi kakang'ono.
Sungani ndi kusinthasintha miyendo yanu kumanja. Mutu wanu umagwirizana ndi torso. Chiuno chanu chikhalebe ngakhale.
Pamene mutembenuka, ikani dzanja lanu lamanzere kunja kwa bondo lanu lakumanja.
Dzanja lanu lakumanja limachokera kumbali yolondola. Lolani dzanja lamanja kupeza pansi.
Gwiritsani mpweya wachitatu mpaka asanu.
Lembani kutambasula msana wanu pamene mutabwerera kutsogolo.
Bwerezani kumbali inayo.
Pilates amanenanso kuti: Kupotoka kumeneku kumapangitsa kuti mukhale osasunthika komanso mumakhala ndi mphamvu zambiri mukamagwiritsa ntchito mowongoka kuti muwonjezere kupweteka. Gwiritsani ntchito masewerowa kuti muthe kumvetsetsa momwe msana wanu ungatulukire mu khola la khola muzochita monga kupotoza msana kapena kuyamba kwa Pilates . Kugwiritsa ntchito nthawi yanu ndi kupotoza kungakuthandizeni kudziwa momwe mungapangire mapewa anu moyenera komanso mutu wanu umagwirizana ndi msana wanu m'malo mopitirira kutsogolo, zomwe nthawi zambiri zimachitika pamene tikuyendayenda mumsana.
6 - Pose Panyumba
Yambani kumbuyo kumbuyo kwanu ndi mawondo anu ogulidwa, mapazi atakhala pansi pamtunda.
Mvetserani msana wanu kutalika pansi pamene mukukoka minofu yanu m'mimba.
Lembani: Lembani kupyolera pamapazi anu kuti mutulutse m'chuuno mwako mpaka kumene mapewa anu, m'chiuno, ndi mawondo anu ali pamzere wozungulira. Mungathe kulowetsa muzitsulo zazikuru kuchokera pamenepo ngati mutapanga ulendo wautali, osati kubwerera kumbuyo. Sungani miyendo yanu mofanana. Onetsetsani kuti kulemera kwanu kumakhala pa mapewa anu, osati pa khosi lanu.
Sinthirani mapewa anu panja ndipo mubweretse manja anu owongoka pansi panu pamatumbo kuti muthe kusinthanitsa zala zanu.
Gwiritsani mpweya zitatu kapena zisanu.
Exhale kuyika msana wanu pamatope, vertebrae ndi vertebrae.
Onaninso: Setu Bandha Sarvangasana
Pilates akunena kuti: Timapanga maulendo apamwamba ku Pilates, choncho timayenera kumvetsera mwatcheru mwayi umene timakhala nawo popititsa patsogolo . Yoga mlatho umakhala wofanana ndi Pilates shoulder Bridge , pokhapokha ngati mutha kutenga kachilomboko ngati ukuwoneka bwino, ndipo pali kutsegula kwina kwa mapewa pamene manja akubwera pansi ndi zala zikugwirizana. Yesani izi nthawi zina pamene mukuchita mlatho wa Pilates kapena mukusowa nsalu kumbuyo .
7 - Thupi Pose
Lembani pansi ndi miyendo yanu molunjika komanso pang'ono.
Mikono yanu ndi yolunjika, pang'ono pokha kuchoka kumbali zanu, mitengo ya kanjedza.
Sungani mapewa anu pansi, kutali ndi makutu anu.
Pezani thupi lanu lonse, kuphatikiza nkhope yanu ndi khosi.
Ikani chidwi chanu ku mpweya wanu.
Pitirizani kulola thupi lanu kuti likhale lopumula ndi kumasulidwa pansi.
Pumula mphindi 10 kapena kuposa.
Komanso onani savasana .
Pilates amanenanso: Kusangalala kwambiri pambuyo pochita masewera olimbitsa thupi kumalemekeza ntchito zachilengedwe ndi kupumula komwe kumatisunga ife, ndi dziko lomwe tikukhalamo, mosamala. Izi zimakhala mbali ya hatha yoga, koma ku Pilates, nthawi zina timangobwerera kumene ku tsiku lathu, zomwe ziri bwino. Koma nthawi zina savasana ndi njira yabwino yophatikiza ntchito yomwe mwachita ku Pilates kapena yoga.
Mwa njira, Jillian Hessel, wophunzira mwachindunji wa Pilates Elder Carola Trier, akuti Carola adapanga wophunzira aliyense kukhala m'malo ogona pomwe apanga Pilates.