Pilates akugwedeza zochita masewero olimbitsa thupi ndi ntchito yopititsa patsogolo imene imakhala yowonjezera kumbuyo.
Minofu yomwe imagwiritsidwa ntchito kwambiri ndi yomwe imatuluka kumbuyo, ndipo idzaphatikizapo kugwedeza kwa miyendo ndi kumapeto kwa ntchafu. Muyenera kupewa kuchita izi ngati muli ndi nkhawa zokhudzana ndi kuvulala kumbuyo kapena kumbuyo kapena kupweteka.
1 - Tingachite bwanji Pilates Rocking Exercise
Yambani kunama pa mimba yanu ndi mutu wanu mutembenuzidwira kumbali imodzi ndi manja anu pambali panu.
- Tengani kamphindi kuti mukulitse msana wanu ndikupanga minofu yanu ya m'mimba. Bweretsani malingaliro anu pakati pa thupi lanu.
- Sungani mutu wanu panopa. Bendani bondo limodzi ndikugwirana ndi bondo lanu. Bwerani pa bondo lina ndikugwiritseni nsapato.
- Momwe mungathere, mudzasunga miyendo yanu mofanana. Kotero muyenera kumanga mapewa anu amkati.
- Pazithunzithunzi: Onetsetsani makola anu m'manja mwanu pamene mutanyamula chifuwa chanu ndi mawondo anu pamatumbo.
Uku ndikutalika kwanthawi yaitali kumbuyo kwako ndi khosi lako likukula kupyola mukhanda lako la phewa pamene manja ako amabwerera, chifuwa chimatseguka ndi kutsogolo.
Kuthamanga kwa miyendo kuyenera kuchoka pa kuyambira kwa kumbuyo kwa mwendo, makamaka pamene kumbuyo kwa mwendo ndi nyama kumasonkhana. Osangogwedezeka.
Dziwani kuti pali kutalika kwa thupi lakumbuyo ndi lakumbuyo lomwe limapanga arc chifukwa mukugwirana makutu - ntchitoyi sijambulira kumbuyo! Chotsitsa chanu chimatetezeranso kumbuyo kwanu.
Kodi Pilates Akugwedeza Motani?
Kungoyambira mu Pilates kuthamanga malo ndi ntchito yopita patsogolo. Ngati izo zimamverera zokoma, zazikulu. Ngati sichoncho, izi zikhoza kukhala momwe mukufunira.
- Okonzeka kugwedezeka?
Ngati sizikumveka bwino, mungafunikire kumanga Pilates rocking. Masewera awa a Pilates amathandiza:
- 5 Zochita Zowonjezeretsa Kubwerera : Izi zidzalimbitsa msana wanu ndikuchita zosiyana ndi zochitika zoyendayenda zopita ku Pilates komanso njira iliyonse yowonongeka ndi makompyuta omwe mumachita tsiku ndi tsiku. Zimaphatikizapo Dart, Swan, Swimming, Cow, ndi Plank.
- Mkanda Wachiwawa
- Mphindi Wamodzi Wamodzi
- Lunge
2 - Kupuma ndi thanthwe
Mukangoyamba kumene Pilates akugwedeza zochitika zolimbitsa thupi ndipo zimakhala bwino kuti mudziwe kuti mukhoza kupitilira, mukhoza kupita patsogolo kuti muzitha kugwedeza.
Tsopano yonjezerani mbali yozembetsa ya zochitikazo. Gwiritsani ntchito mawonekedwe okongola omwe mumapanga pang'onopang'ono 1. Sungani miyendo yanu pafupi ndi momwe mungathere.
- Exhale kuti agwedeze patsogolo. Sakanizani kukweza.
- Kugwedeza kumakwaniritsidwa makamaka ndi kusintha kwa mpweya ndi zobisika mwanjira yomwe mumagwiritsira ntchito minofu yanu ya m'mimba - monga momwe mumachitira ku Pilates swan dive .
- Kugwedeza sikubwera kuchokera kumalo osakaniza kutsogolo kutsogolo ndikuyang'ana ndi miyendo, zomwe ndizo zomwe ambiri akufuna kuchita asanafike malingaliro awo. Tengani nthawi yanu ndikuipeza mkati.
- Mukangoyenda mungathe kukokomeza kayendetsedwe kake kuti mutenge miyendo pamene mukugwedezeka, ndi chifuwa chotseguka pamene mukugwedezeka.
Mu classates Pilates mat motsatizana, kugwedeza ndi kutsogolo ndi nkhanu ndi kutsatiridwa ndi kuchepetsa kuchepetsa. Kulimbitsa thupi ndi ntchito yovuta kwambiri. Mungayesere kuyesa pakhomo la ana ngati kutambasula kwazitsulo mutatha kugwedeza.