Phunzirani Zomwe Ankachita Panyumba Zakale
Ngakhale mmodzi atapeza kusiyana kwakukulu momwe njira ya Pilates ikufotokozera masiku ano, pali dongosolo lachikhalidwe loyambirira ku ntchito ya Pilates matayala monga adapangidwa ndi Joseph Pilates .
M'munsimu muli zitsanzo za machitidwe 10 oyambirira a Pilates matayake, kuphatikizapo kutentha kwakukulu. Kuchita masewera olimbitsa thupi kumapanga zovuta zolimbitsa thupi, makamaka pamimba. Aphunzitsi ndi makalasi ambiri amatsogolere pulogalamuyi ndi zochitika zozizira.
Aliyense agwiritse ntchito zolemba zowonjezera zikumbutso zothandizira omwe akuyamba kukhala ndi mphamvu zawo zazikulu kapena kukhala ndi mavuto.
Ambiri
Zaka zana zimalimbitsa mphamvu, mphamvu, ndi kugwirizana. Pochita masewerowa muyenera kumagwiritsa ntchito minofu ya m'mimba mukamachita mpweya wabwino.
Kusintha kwa zana kumaphatikizapo kugwira ntchito ndi miyendo yapamwamba, kapena kupindika pang'ono, ndikusiya mutu.
Pali zochitika zomwe mungachite pokonzekera zana zomwe zingathandize kusintha mawonekedwe anu.
Kupita Kumwamba
Kupukutira ndi vuto lalikulu kwa minofu ya m'mimba komanso kufotokoza kwabwino kwa msana. Zanenedwa kuti imodzi yokha yoponyedwa bwino imakhala yofanana ndi kasanu ndi kamodzi kawiri kawiri, ndipo ndi bwino kwambiri kusiyana ndi kugwedeza m'mimba.
Mzere wothandizira kumbuyo ndi chifuwa chofufuzira ndizochita zabwino zophunzitsira za Kupititsa.
Kupita Patsogolo
Mpukutuwu ndi umodzi mwa zochitika zomwe Joseph Pilates anaziwona ngati zolimbikitsa msana. Zimaphatikizapo zizindikiro zambiri za msana, ndipo njira yokhayo yothandizira ndi kugwiritsa ntchito mimba yako.
Kumbukirani, kuyendetsa kumangopita kumapewa okha. Silikuphulika pamutu.
Mzungu Wamodzi
Bwalo limodzi la miyendo limatsutsana ndi kukhazikika kwapakati, monga momwe munthu ayenera kusunga thunthu lonse-kuphatikizapo m'chiuno-akadali ngati miyendo imodzi yokha.
Sinthani kusuntha uku pokhala ndi mwendo wosagwira ntchito ukugunda ndi phazi likhale pansi. Bondo la mwendo wothandizira likhoza kukhazikika pang'ono.
Kupukuta Ngati Mpira
Njira yoyamba yophunzitsira, kuyendayenda ngati mpira , imayambitsa msana, imagwira ntchito kwambiri m'mimba ndikuyendetsa mkatikatikati mwa kuyenda ndi kupuma m'thupi.
Kusinthidwa kwa kupukusa ngati mpira kumaphatikizapo kugwira mapewa kumbuyo kwa mawondo ndi kutsegula miyendo kupitirira kuchokera ku thupi. Musamachite masewera olimbitsa thupi ngati muli ndi vuto lakumbuyo kapena lakumutu.
Single Leg Stretch
Kutambasula mwendo wamodzi kumatchulidwa nthawi zambiri monga ntchito yomwe imathandizira kumunsi kwa abs. Inde, imagwira ntchito yonseyi, ikufuna mphamvu ndi mphamvu ngati wina ali ndi mpweya wamtundu wa thupi ndikusunga mimba pamene akusintha mwendo ndi malo ake.
Sinthani mwendo umodzi wotambasula mwa kusiya mutu wanu pansi kapena kugwira ntchito ndi miyendo yoposa.
Kuthamanga kawiri kawiri
Pofuna mphamvu yambiri ya m'mimba ndi chipiriro, timatsatira mwendo umodzi wokhala ndi miyendo iŵiri . Kusuntha uku ndi njira yowonekera yogwira ntchito kuchokera pakati pa thupi pamene mikono ndi miyendo zikufika kutali ndikubwerera pamodzi.
Chingwe Chakumtunda
Kutambasula kwazitali ndi Pilato mat masewero omwe amamverera bwino kwambiri. Ngakhale kupuma kwachitali kumapangidwe ndi abs lifted, kutsindika kwasintha kukhala kutambasula msana. Kutambasula kwapakati kungakhalenso kutambasula kwazing'onoting'ono komanso mphindi yokhalapo pokha musanapite ku zovuta zovuta kwambiri.
Kutambasula kwapakati sikumasowa kusintha kwakukulu, koma iwo omwe ali ndi zitsulo zolimba akhoza kukhala pansi pang'onopang'ono kapena mawondo akuwerama pang'ono. Kutambasula kwapakati kumatha kuchitanso ndi kumunsi kwa mikono, pansi pamtunda.
Tsegulani Mwala Wowala
Tsegulani mdulidwe wa mwendo ndizochita zolimbitsa thupi m'mimba. Kupukuta kumachokera mkati mwakatikati, osati kuchokera pachimake. Kuponyera mutu wanu kuti mupite, kapena kudzidzimangiriza mmwamba mwa kukoka miyendo, si gawo lake.
Kwa ena, machitidwe olimbitsa thupi ndi ovuta kwambiri ndipo ena alibe thanzi kumbuyo. Tsegulani miyendo yam'mbali ndiyo njira yowonjezera mwamphamvu.