Dziwani nthawi yoyenera kuchita masewera olimbitsa thupi a Pilates

Zamkati

• Momwe Mungapangire Masewera a Pilates
• Ma pilates amapindula gawo lililonse la moyo
• 1. Oyendetsa ndege okalamba
• 2. Oyendetsa ndege othamanga
• 3. Oyendetsa ndege a ana ndi achinyamata
• 4. Ma pilate a amayi apakati
• 5. Oyendetsa ndege kuti achire atavulala

Ma pilate amawonetsedwa kwa anthu azaka zonse, ndipo amatha kuchitidwa ndi abambo, amayi, ana, amayi apakati ndi okalamba omwe amachita masewera olimbitsa thupi komanso omwe amangokhala, kuthandiza kutambasula ndikulimbitsa minofu, kukonza mphamvu ndi kusinthasintha kwa thupi lonse.

Ntchitoyi imafuna kulumikizana pakati pa thupi ndi malingaliro ndipo, chifukwa chake, pakufunika kusinkhasinkha kwakukulu ndikuwongolera pakati pa kupuma kuti ntchito ziziyenda bwino, chifukwa ma Pilato amagwira ntchito thupi lonse, pokhala minofu yayikulu yomwe imagwiritsa ntchito m'mimba, glutes ndi kubwerera.

Momwe Mungapangire Masewera a Pilates

Pali njira ziwiri zochitira masewera olimbitsa thupi, zomwe zimatha kuchitidwa pansi pogwiritsa ntchito thupi lanu komanso zida zina monga zolemera, akasupe ndi mipira, kapena kugwiritsa ntchito makina a Pilates. Njira ziwirizi zimabweretsa maubwino angapo monga kuchepa thupi, kufotokozera thupi, kuwonjezera mphamvu, kukonza bwino komanso kusinthasintha, koma ziyenera kuchitidwa motsogozedwa ndi wophunzitsa, makamaka pomwe munthuyo sanachitepo Pilates kale.

Onani machitidwe ena a Pilates omwe amathandizira kutulutsa thupi lanu ndikutaya mimba.

Ma pilates amapindula gawo lililonse la moyo

Zopindulitsa zazikulu za njira ya Pilates pagawo lililonse la moyo zidalembedwa pansipa.

1. Oyendetsa ndege okalamba

Ma pilate ndimachitidwe olimbitsa thupi ochepa, abwino kwa achikulire omwe ali ndi kuvulala kwa minofu, mafupa kapena tendon kapena omwe sanachite zolimbitsa thupi posachedwa. Kuphatikiza apo, zimathandizira kuti thupi likhale lolimba, kuwonjezera kusinthasintha komanso kukonza mgwirizano ndi kulimbitsa thupi.

2. Oyendetsa ndege othamanga

Njira ya Pilates imalimbikitsa chitukuko cha maluso, mphamvu komanso kusinthasintha komwe kumathandizira magwiridwe antchito ena pamasewera ena monga mpira, tenisi kapena masewera olimbitsa thupi, komanso kuwonjezera apo, zitha kuthandiza kuchepetsa kuvulala kwamasewera.

3. Oyendetsa ndege a ana ndi achinyamata

Njirayi imathandiza ana kuphunzira malire a matupi awo, kukhala ndi minofu ndikupeza kusinthasintha komanso kupuma bwino, zomwe zimapangitsa kukula ndi chitukuko.

4. Ma pilate a amayi apakati

Zochita zolimbitsa thupi zimakhala ndi phindu kwa amayi apakati monga kulimbitsa minofu, kuchepetsa kupweteka kwakumbuyo ndikuthandizira kupewa kukanika kwamikodzo, komwe kumakhala kofala pakakhala pakati. Komabe, chidwi chapadera chiyenera kulipidwa chifukwa zina zolimbitsa thupi zimatha kubweretsa kusalinganika, ndikukonda kugwa. Onani mndandanda wazomwe ma pilate amatha kuchita ndi amayi apakati.

5. Oyendetsa ndege kuti achire atavulala

Ma pilate amatha kukuthandizani kuti muyambenso kuyenda pambuyo povulala, monga mafupa osweka, kusokonezeka kwa minofu, kupweteka kwa msana, monga kupweteka kwa msana. Komabe, pakadali pano ndikofunikira kuti makalasiwo azitsogoleredwa ndi physiotherapist ndikudziwa njirayi kuti machitidwe abwino athe kuchitidwa kuti athandizire kuchira.