Kupanga Zojambula Zakale, Zamphamvu ndi Pilates
Ndikukulowetsani pa chimodzi mwa mafungulo akuluakulu ochita masewero olimbitsa thupi.
Mu Pilates , timagwiritsa ntchito mitundu yonse itatu ya mitsempha yopanga minofu: yowonjezera, yaying'ono komanso isometric komwe minofu imagwidwa mu static contraction. Koma mu Pilates, pali kutsindika kwakukulu pa kuvomereza kwapadera kusiyana ndi momwe munthu amapezera machitidwe ambiri. Ndilo kuvomereza kwachinsinsi komwe kumawerengera Pilates yaitali, amphamvu Pilates amadziwika pomanga.
Mukumangika kosavomerezeka, minofu imatalika pamene imatsutsa mphamvu. Kusiyanitsa chithunzichi ndi zomwe timakonda kuganiza ngati kupweteka kwa minofu, kumangomveka bwino, kumene minofu imachepa pamene ikugonjetsa kulemera kapena mphamvu. Ndiko kuyendetsa minofu yochepetsera minofu yomwe imapangitsa kuti thupi liziyang'anitsitsa kwambiri.
Pilates Kuphunzitsa ndi Kusemphana Kwachangu
Pilates amagwiritsa ntchito zitsime pazitsulo zazikulu monga wokonzanso, mpando kapena nsanja; kukana mphamvu yokoka; ndi kukana kuchitapo kanthu kwa kasupe ka zipangizo zing'onozing'ono monga bwalo lamatsenga kapena masewera olimbitsa thupi kuti aphunzitse minofu mu kuvomberana kosavomerezeka.
Tiyeni tiwone zitsanzo zina za zosiyana ndi zochitika zapadera za ma Pilates mat.
Pa mphasa, imakhala yotsutsana ndi mphamvu yokoka yomwe imapanga zozizwitsa. Zitsanzo zikhoza kukhala pang'onopang'ono pamagulu , pamene ife timayendetsa mwadongosolo mpukutuwo, ndikuwombera mliri motsutsana ndi kukoka kwa mphamvu yokoka.
Chitsanzo china kuchokera ku ntchito ya matayi chikanakhala chovuta ku chifuwa ndi biceps pang'onopang'ono, yochepetsedwa pansi pambali yogonjera.
Mukamatsutsa akasupe pa zida za Pilato , kapena kugwiritsa ntchito magulu a zamatsenga kapena gulu lochita masewera olimbitsa thupi , kukwera kwachangu kumachitika nthawi zambiri mukakana zomwe mungaganize monga gawo lobwezera.
Mwachitsanzo, pogwiritsa ntchito zamatsenga, mumazifinya, zomwe nthawi zambiri zimakhala zomangika; koma ndiye mumayendetsa kumasulidwa, komwe kumakhala minofu yowonjezereka yopangika.
Kapena, taganizirani za gulu lochita masewera olimbitsa thupi. Ngati mumayimilira kuti mukonze pakati ndikukoka mapeto awiri, gawolo ndilopangidwe koyikirapo kwa biceps. Pamene mukukanika kukoka kwa gululo mukamazisiya pang'onopang'ono, ndiko kuvomereza kwachinsinsi kwa bicep.
Mphamvu M'nthawi Yanu
Ndimitsempha yowonjezera yomwe imaika mphamvu mu kutalika kwake. Chimene ndikutanthawuza ndi chakuti zozizwitsa zapadera zimakhala zovuta kwambiri kwa minofu. Amagwira ntchito yabwino yosokoneza minofu. Atakakamizidwa, amamanganso amphamvu. Ichi ndi mfundo yofunikira yomwe imapangitsa kuti minofu imange mphamvu.
Kusemphana kwapadera kumaphunziridwa zambiri chifukwa zimaganiziridwa kuti kupweteka kwa minofu kungakhale kwakukulu ndi zochitika zomwe zimaphatikizapo kuvomereza kwachinsinsi. Chifukwa cha msinkhu wopanikizika wa zovuta zomwe zimakhala zosiyana siyana, zozizwitsa zimagwirizanitsa ndi kupweteka kwa minofu ndi kuvulala monga mavuto ndi misonzi. Komabe, izi sizingakhale zovuta ku Pilates komwe kulimbikitsidwa, ndipo sitimapitirira minofuyi.
Mphamvu yolimbana ndi malingaliro
Pomaliza, palibe kukambitsirana kwa Pilates ndi kuvomereza kwapadera kungakhale koyenera popanda kutchula udindo wa malingaliro ndi cholinga pa ntchito ya Pilates.
Mu Pilates, timayesetsa mwakhama kuyenda kwathu. Inde, timayambitsa malowa ndi malangizo abwino, mgwirizano, ndi zipangizo zoyenera. Koma pamapeto pake Pilates amasuntha amayenera kugwiritsidwa ntchito ndi lingaliro lomvetsera. Pamene lingaliro likulingalira kutalika, zonse zowoneka zowoneka bwino zomwe zimathandiza kupanga bwino ndi kusamala zopangika zozizwitsa zingathe kuchitika.