8 Dzukani-Thupi Lanu Limayenda Aliyense Amatha Kuchita Mawa

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Mukudziwa mnzanu yemwe tanthauzo lake ndikudzuka ndikuwala-amene adayamba kuthamanga m'mawa mwake, adapanga mbale yoyeserera ya Instagram yoyeserera, adathira, ndikudzikokera nokha musanadzikakamize kuti muzikumbukiranso zophimba?

Palibe vuto kuti simuli wake. Ndibwino kuti muzigwira bwino ntchito yanu ikatha 1 koloko masana. ndipo ndayesapo, ndalephera, ndikuvomereza kuti sindinu munthu wokhoza kuchita masewera olimbitsa thupi m'mawa. (Mzimayi wina akugawana: "Momwe Ndinadzisinthira Kukhala Wochita Maseŵera Olimbitsa M'mawa.") Chizoloŵezi ichi (werengani: OSATI kulimbitsa thupi) ndi njira yabwino kwambiri yodzimvera ngati munthu wam'mawa ngakhale simudzakhalapo. kukhala munthu wam'mawa.

Izi zisanu ndi zitatu zimachokera kwa Jenn Seracuse, director of Pilates ku Flex Studios, adapangidwa kuti adzutse thupi lanu m'mawa osafunikira kuti atuluke zovala zanu. Sichikutanthauza kuti mutenge malo olimbitsa thupi anu tsiku lililonse (pepani, msungwana!), Ndipo ndichinthu chomwe aliyense angathe kugwira mpaka m'mawa wawo.

Zomwe mukufunikira kuti mumalize kuchita izi ndicholinga choti muchite, atero Seracuse. "Simuyenera kukhala ndi maso owala komanso amisomali. Ingoyikani alamu anu mphindi zisanu m'mbuyomu, ndipo mudzamva bwino nthawi zikwi zisanu."

Kuyimirira Pansi

Amadzutsa msana ndikumasula mavuto aliwonse omwe amakhala atagona

A. Imani ndi mapazi motalikirana m'chiuno.

B. Kwezani mikono mmwamba ndi pamwamba.

C. Pindani m'chiuno ndikudutsira pang'onopang'ono kudzera mumsana, vertebrae imodzi panthawi, ndikubweretsa manja pansi. Lolani mutu kuti upachike.

D. Pepani pang'ono, ndikubwezeretsanso mikono kuti muyambirenso. Ndiwoyimira m'modzi. Chitani maulendo atatu.

Mapulani

Imadzutsa thupi lonse, imagwira pamimba, kumtunda kwa thupi, ndi thupi lakumunsi zonse nthawi imodzi

A. Kuyambira pakuimirira, pindani mawondo anu ndikuyendetsa manja anu kutsogolo kwa thabwa la kanjedza, kuwonetsetsa kuti mapewa ali molunjika pamiyendo ndi m'chiuno samagwera mukamapanga mzere umodzi wautali kuchokera kumutu mpaka zidendene. Mabondo amatha kutsika kuti asinthe, ngati kuli kofunikira. Gwiritsani masekondi 30.

Kuyenda Kwa Plank

Zimalimbikitsa kulingalira bwino komanso kulumikizana ndikupangitsa magazi kupopa

A. Kuchokera pamtengo wa kanjedza, pindani mawondo ndikuyenda manja kumbuyo, kubwera poyima

B. Pitirizani pophatikiza magawo awiri oyamba (Standing Roll Down + Plank) motsatana, ndikubwerera kuyimirira musanabwereze nthawi iliyonse.

C. Mukamabwerera kuchokera pa thabwa, bwerani mawondo anu kuposa kale, chifukwa chake mumakhala olimba. Bwerezani kwa mphindi imodzi.

Rocking Runners Lunge

Imalimbikitsa ndikulimbikitsa kusinthasintha pamalumikizidwe amchiuno

A. Yendani phazi lakumanja kutsogolo kwa wothamanga ndi nsonga zala pansi pafupi ndi phazi ndi bondo lakumanzere lolunjika ndikulikweza kumbuyo. Bondo lakumaso liyenera kukhala molunjika pachotaya. Khalani pano kwakanthawi, mukumva kutambasula mchiuno moyenera.

B. Chotsani m'chiuno chammbuyo mukamawongola bondo lakumaso, ndikumapondaponda zala zakoloza kuloza kudenga. Chidendene chakumanzere chimagwera pansi.

C. Sinthani mayendedwe ndikubwerera kumalo othamanga. Bwerezani kwa masekondi 30 kumanja, ndiye masekondi 30 kumanzere.

Za zana limodzi

Amalandira mpweya woyenda ndipo amalumikizana ndi kupuma kwanu kuti mulimbikitse kufalikira

A. Gona kumbuyo ndi mawondo pa tebulo lapamwamba (miyendo yokhotakhota pa bondo pamtunda wa digirii 90 ndi mawondo molunjika m'chiuno, imawombera mofanana pansi). Mutha kukulitsa miyendo yanu molunjika pamadigiri 45 kuti muwonjezere zovuta.

B. Bweretsani mikono palimodzi kufikira kumwamba

C. Kwezerani mutu, khosi, ndi phewa kuchoka pansi, kubweretsa manja kumbali yanu, ndikudumphira pansi.

D. Sungani malo "opunduka" mukamayendetsa mwamphamvu mikono yolunjika mmwamba ndi pansi mozungulira m'chiuno mwazizizi, 1-2 inchi. Pumani mpweya kwa mawerengedwe asanu, kenaka tulutsani mpweya kwa zisanu. Ndiwoyimira m'modzi. Chitani 10 reps.

Slow Criss-Cross

Zimathandizira kulimbikitsa ntchito yabwino yogaya chakudya

A. Miyendo ili pamwamba pa tebulo, ikani manja kumbuyo kwa mutu, kupindika mutu, khosi, ndi mapewa pansi.

B. Kwezani mwendo wakumanja molunjika pamakona a 45-degres kuchokera pansi. Pindani kumanzere pamene mukuyesera kubweretsa chikwapu chakumanja kulowera kumondo.

C. Sinthani ndi kukulitsa mwendo wakumanzere, kupotokola ku mbali yakumanja, kubweretsa phewa lakumanzere kupita ku bondo lopindika lakumanja. Ndiwoyimira m'modzi. Sungani mayendedwewa pang'onopang'ono komanso moyenera, chifukwa cholinga chake ndikungoyenda ndikusunthika kocheperako. Chitani 6 reps.

Mbalame ya Chinsansa

Amatambasula pamimba ndikuwonjezera kuyenda komanso kusinthasintha kwa msana

A. Pereka pamimba ndikuyika manja pansi kutsogolo kwa mapewa, zigongono zipinda kumbuyo.

B. Dinani m'manja ndikutsegula mtima ndikulowa msana wa thoracic (kupindika pang'ono pakati kumbuyo), zigongono zimakhalabe zopindika pang'ono. Sungani pachimake kuti muteteze msana ku hyperextension.

C. Ikani chifuwa pansi kuti mubwerere poyambira. Ndiwoyimira m'modzi. Chitani 3 kubwereza.

Pose Mwana

Imatsegulira msana, m'chiuno, ndi mapewa ndikukhala ngati kamphindi kuti muyimitse zolinga zanu patsikuli

A. Kutuluka ku Swan, kanikizani m'chiuno kumbuyo, mutazungulira kumbuyo ndikufikira mchira mpaka pansi pakati pa zidendene.

B. Kwezani chifuwa ndikubwera pamalo anayi pamiyendo yonse inayi, gwadani mawondo, yendani manja ndi mapazi, ndikuyimilira. Gwiritsani mpweya wokwanira 2.

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