6 ma Pilates amachita masewera a mpira kunyumba

Zamkati

• 1. M'mimba mwa mpira
• 2. Kusinthasintha kwa mpira
• 3. Lumbar kupindika pa mpira
• 4. squat ndi mpira
• 5. Kulimbitsa miyendo ndi mpira
• 6. Kukweza miyendo ndi mpira

Njira yabwino yochepetsera thupi ndikulimbitsa minofu yanu yam'mimba ndikuchita masewera olimbitsa thupi a Pilates ndi mpira waku Switzerland. Ma pilate adapangidwa kuti abweretse thupi kuti lifanane bwino ndikuphunzitsanso mayendedwe atsopano kuti munthuyo azitha kusinthasintha pamoyo wawo watsiku ndi tsiku.

Olimbitsa thupi a Pilates ndi mpira amalimbitsa thupi lonse kuchokera pakatikati pake kuti likhale lolimba, lomwe limatha kubweretsa kuyanjana komanso kusagwedezeka kwamanja ndi miyendo.

Onani zochitika zina zosavuta zomwe zitha kuchitidwa kunyumba:

1. M'mimba mwa mpira

Thandizani mpira kumbuyo kwanu monga momwe zasonyezedwera pachithunzichi, sungani mawondo anu kuti manja anu azikhala otakasuka kumbuyo kwa khosi lanu ndikutuluka m'mimba mukamatuluka mkamwa. Bwerezani zolimbitsa thupi maulendo 20.

2. Kusinthasintha kwa mpira

Thandizani mpira pamapazi anu, monga momwe chithunzi chikuwonetsera, ndipo yesetsani kuti mukhalebe olimba. Mukakhala otetezeka, sungani manja anu momwe mungathere, ndikubweretsa chifuwa chanu pansi pomwe mukupumira mkamwa mwanu. Bwerezani zochitikazo kasanu ndi kamodzi.

3. Lumbar kupindika pa mpira

Thandizani mimba yanu pa mpira, ndikulumikiza miyendo yanu molunjika, monga momwe chithunzichi chikuwonetsera, ikani manja anu kumbuyo kwa khosi lanu ndikulumikiza minofu yanu yakumunsi kwinaku mukupuma mkamwa mwanu. Bwerezani zochitikazo kasanu ndi kamodzi.

4. squat ndi mpira

Ikani mpirawo kumbuyo kwanu, kudalira khoma, mutambasule miyendo yanu m'lifupi mofanana ndi mapewa anu, pindani mawondo anu ndi squat pamene mpira ukuyenda kumbuyo kwanu. Bwerezani zochitikazo maulendo 10.

5. Kulimbitsa miyendo ndi mpira

Ikani mpirawo pansi pa mapazi, monga momwe chithunzi chikuwonetsera ndikukweza thupi lonse, kukanikiza zidendene pa mpirawo, kuti usasunthe. Mukakweza thupi lonse, muyenera kukhalabe pamalondowa kwa masekondi 20 mpaka 30, ndikubwereza zolimbitsa katatu.

6. Kukweza miyendo ndi mpira

Gwirani mpirawo ndi mapazi anu, monga zikuwonetsedwa pachithunzichi ndikukweza miyendo yonse nthawi yomweyo, mpaka mutakhazikika mbali ya 90 degree. Nthawi iliyonse mukakweza miyendo yanu, muyenera kupumira pang'onopang'ono pakamwa panu ndipo nthawi iliyonse mukatsitsa miyendo yanu, pumirani kwambiri.

Ndikofunika kutsimikizira kuti zolimbitsa thupi ziyenera kuchitidwa molondola, kukhala ndi malingaliro amisala kuti muchepetse zolimbitsa ndi kupuma kuti zochitikazo zichitike molondola.