5 Solo Pilates Zochita Kwa Oyamba

Zamkati

• 1. Phunzirani kupuma koyenera
• 2. Kwezani mwendo umodzi pa nthawi
• 3. Ikani mikono yanu kutsogolo kwa thupi lanu
• 4. Mazana
• 5. Kukweza mwendo
• Momwe mungapangire maphunziro ambiri
• Ubwino waukulu wa Pilates

Aliyense amatha kuchita ma Pilates, koma ma Pilates olimbitsa thupi pansi ndiabwino kwa anthu omwe amakhala pansi omwe ali ofunitsitsa kuyambitsa masewera olimbitsa thupi, koma makamaka kwa iwo omwe ndi onenepa kwambiri. Zochitikazi zimachitidwa pa matiresi, pang'onopang'ono komanso mopanda mphamvu pamalumikizidwe, omwe kuphatikiza pakuwongolera ntchitoyi, amaletsa kupweteka kwa bondo, kumbuyo ndi bondo, mwachitsanzo.

Mapulogalamu olimbikitsidwa kwambiri a Pilates kwa oyamba kumene ndi machitidwe a Solo, mothandizidwa ndi ma elastics ndi mipira yamitundu yosiyanasiyana yomwe siyimadzaza minofu ndi mafupa ndikulemekeza kuthekera ndi mphamvu za wophunzirayo. Ndikukula kwa mawonekedwe athupi, ndizotheka kusintha zolimbitsa thupi kukhala zolimba kwambiri komanso zida zina za Pilates, monga Cadillac, mwachitsanzo.

Chifukwa chake, zoyeserera zoyambirira za Pilates kwa oyamba kumene zitha kukhala:

1. Phunzirani kupuma koyenera

Kupuma koyenera pakuchita masewera olimbitsa thupi a Pilates ndikumapuma kwa thoracic kapena diaphragmatic, komwe kumalola kuti mpweya ulowe m'mphuno ndi mpweya kutuluka mkamwa. Njira yabwino yophunzirira kupuma ndikugona chagada, ndikubweza nsana wanu pansi ndi miyendo yanu itapindidwa, kuti mulole malo okhala msana wanu.

Kenako muyenera kupumitsa manja anu pamimba ndikuuzira mpweya kwambiri, koma osadzikuza pamimba panu, kulola nthitizi kuti zizisiyana, makamaka pambuyo pake. Ngati sizingatheke kuloleza mpweya kulowa, mpweya wonse uyenera kutulutsidwa kudzera pakamwa, pang'onopang'ono komanso moyenera. Muyenera kupuma osachepera 5 motere.

2. Kwezani mwendo umodzi pa nthawi

Momwemonso, mpweya uliwonse uyenera kubweretsa mwendo umodzi pafupi ndi thunthu ndikubwerera pamalo oyambira mukayamba kutulutsa mpweya pakamwa. Ntchitoyi iyenera kuchitidwa kasanu motsatira, osamalira kupuma kosagwirizana. Mukamaliza kubwereza kasanu chitani zomwezo ndi mwendo winawo.

3. Ikani mikono yanu kutsogolo kwa thupi lanu

Momwemonso, mutagona chagwada ndi maondo anu akuwerama koma ndikuyika mpira kumbuyo kwanu, ndikugwira zolemera 0,5 kapena 1 kg m'manja, muyenera kutambasula manja anu ndikukhudza manja anu, wina ndi mnzake. Muyenera kubweretsa manja anu limodzi kwinaku mukupumira mkamwa mwanu ndikuloleza mpweya kulowa mukatambasula manja anu pansi.

4. Mazana

Kugona kumbuyo kwanu, pindani miyendo yanu monga chithunzicho ndikukweza chifuwa chanu pansi, ndikukhazikika manja anu mthupi lanu. Kuchita zolimbitsa thupi kumaphatikizapo kusunga mimba yomwe imagwiritsidwa ntchito poyendetsa manja mmwamba ndi pansi (otambasulidwa nthawi zonse) kwa nthawi 10 motsatira. Bwerezani kangapo maulendo 9, ndikumaliza mayendedwe 100, koma mugawane khumi lililonse.

5. Kukweza mwendo

Kugona kumbuyo kwanu, ikani mpira pakati pa miyendo yanu, pafupi ndi bondo lanu, ndikukweza miyendo yanu pamodzi, monga momwe chithunzichi chikuwonetsera, ndikutsitsa mwendo wanu kenako mutambasule mwendo wanu. Mwendo sayenera kukwezedwa mpaka pomwe msana wam'mimba umakhala pansi. Munthawi imeneyi, msana uyenera kupumula pansi kwathunthu.

Onani masewera ena a Pilates Ball omwe ndi oyamba kumene.

Wophunzitsayo athe kuwonetsa magwiridwe antchito ena kuti atukule moyo ndikuthandizira kuchepetsa kunenepa. Maphunziro a Pilates amatha kuchitika kawiri kapena katatu pa sabata, ndipo amatha kumachitika okha kapena m'magulu, koma nthawi zonse motsogozedwa ndi aphunzitsi a Pilates omwe atha kukhala akatswiri azolimbitsa thupi kapena akatswiri azolimbitsa thupi, chifukwa onenepa, Pilates ayenera osachitika kunyumba, kuti mupewe kuvulala.

Momwe mungapangire maphunziro ambiri

Kuti mugwiritse bwino ntchito makalasi a Pilates ndikofunikira kuti muzichita zolimbitsa thupi molondola chifukwa mwanjira imeneyi zotsatira zakukhathamira, kulimbitsa thupi ndi kulimba kwa minofu zimawoneka mwachangu kwambiri. Langizo lina lothandiza ndikuti muziyang'ana kupuma mosamala kuti musapume kwinaku mukuchita masewera olimbitsa thupi, kusunga mpweya ndi kutuluka, kutsatira malangizo a wophunzitsa.

Ubwino waukulu wa Pilates

Ngakhale si ntchito yomwe imakhala ndi ndalama zambiri, ma Pilates amathandizanso kuti muchepetse thupi komanso kulimbikitsa mafuta amthupi, komanso kukulitsa kulimbitsa thupi, kulimbikitsa thanzi ndikuwonjezera kudzidalira.

Phindu la Pilates limawoneka m'masabata oyamba olimbitsa thupi ndipo limaphatikizira kupuma mosavuta, kukhala ndikuimirira popanda kupweteka pang'ono, kuyendetsa bwino magazi m'miyendo komanso kufunitsitsa kuchita masewera olimbitsa thupi.

Kuphatikiza pa maubwino awa, ma Pilates amathandizira kukonza mawonekedwe, kukonza mutu, womwe nthawi zambiri umayang'ana kutsogolo komanso 'hunchback', womwe umakhala ngati wonenepa kwambiri. Zochita izi zimathandiza kulimbitsa minofu, kuwonjezera kusinthasintha kwa thupi ndikuchepetsa kuchuluka kwamafuta mkati mwa mitsempha, kutsitsa cholesterol mwachilengedwe.