Pezani Abs & Butt Wanu pa Mpira: Mapulani

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Chitani izi katatu kapena kanayi pa sabata, ndikuchita magawo atatu a ma 8-10 kubwereza kulikonse. Ngati ndinu watsopano ku mpira kapena Pilates, yambani ndi seti imodzi ya masewera olimbitsa thupi kawiri pa sabata ndikupita patsogolo pang'onopang'ono. Ganizirani za kayendedwe kanu.

Onetsetsani kuti muphatikizepo masewera olimbitsa thupi amphamvu m'thupi lanu, komanso mphindi 30-45 za masewera olimbitsa thupi katatu kapena kanayi pa sabata.

Zinsinsi za 6 zamphamvu ya Pilates

Maphunziro azolimbitsa thupi nthawi zambiri amaphatikizapo kugwiritsira ntchito magulu anu a minofu padera, koma a Joseph H. Pilates adapanga chizolowezi chothandizira thupi kukhala gawo limodzi. Mfundozi zimasonyeza cholinga cha maphunziro pa khalidwe la kayendedwe osati kuchuluka kwake.

1. Kupuma Pumirani kwambiri kuti muchotse malingaliro anu, kukulitsa chidwi ndikuwonjezera mphamvu ndi changu chanu.

2. Kukhazikika Onani m'maganizo kayendedwe.

3. Kukhala pakati Ingoganizirani kuti mayendedwe onse amachokera mkati mwanu.

4. Kulondola Zindikirani momwe mumayendera ndikuyang'ana zomwe gawo lililonse la thupi lanu likuchita.

5. Kulamulira Yesetsani kukhala ndi mphamvu pamayendedwe anu. Kugwira ntchito ndi mpira ndichovuta kwambiri chifukwa nthawi zina kumawoneka ngati kuli ndi malingaliro akeake.

6. Mayendedwe oyenda/kayimbidwe Pezani mayendedwe omasuka kuti mutha kusuntha kulikonse ndi fluidity ndi chisomo.

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