Minofu yomwe Ndinapezanso Nditabwerera Kumbuyo kuchokera ku Pilates Hiatus

Zamkati

• Minofu Yofunika Kwambiri ya Pilates Mudzagwiritsa Ntchito Pantchito Iliyonse
• Minofu Yokhazikika
• Iliopsoas
• Pansi Pansi
• Zolinga Zamkati
• Teres Major ndi Teres Minor
• Ntchafu Zamkati
• Onaninso za

Monga mkonzi wa zaumoyo ndi zolimbitsa thupi komanso mphunzitsi wovomerezeka, ndizomveka kunena kuti ndimagwirizana kwambiri ndi thupi langa. Mwachitsanzo, piriformis kumanja kwanga imakhala yolimba nthawi zonse (BTW, ndichifukwa chake minofu imeneyo imatha kukhala yopweteka kwambiri), ndipo ndili ndi chizolowezi cholamulira ma quad omwe ndikugwira ntchito kuti ndikonze. Koma zokwanira ndikamamvekedwe ka sayansi-mumamvetsetsa. Ndinaganiza kuti ndinali ndi chogwirira chabwino pamavutowo, kapena momwe kusunthaku kunathandizira. Koma phazi limodzi pa okonzanso a Pilates ndipo ndinakumbutsidwa mwachangu kuti pali zambiri zoti tiphunzire, makamaka za Pilates minofu.

Ngati simunayesepo ma Pilates, kapena mungoganiza ngati DVD yolimbitsa thupi yazaka za m'ma 80, mukuphonya kugwedezeka kwamphamvu kwa minofu-mtundu womwe umakupangitsani kutuluka thukuta popanda kusuntha mwachangu kuposa momwe mumatulukira kama. (Kodi izi zimachitika bwanji?!) Ndinayamba kupita ku studio ya Pilates yosintha zinthu zaka zingapo zapitazo. Wokonzanso ndi makina odabwitsa omwe ali ndi akasupe pansi. Nthawi zina imatha kupita ndi ma studio osiyanasiyana kapena mayina okhala ndi zilolezo, koma onse ndi ofanana. Kalelo, nditatha mantha oti ndidzagwa m'galimoto-nsanja yoyenda yozizira-ndimapita m'makalasi pafupipafupi. Koma miyezi ingapo pambuyo pake makalasi anga atatha, ndidakhala ngati ndasiya chidwi changa chatsopano chomwe chidatsika. (Zokhudzana: Wopusitsayo Akufuna Kuti Mudziwe Kuti Pilates Reformer Ndi Wamtundu Wonse Wamthupi)

Mwachangu pafupifupi mwezi wapitawo pamene ndinaitanidwa ku zochitika zingapo ku studio za Pilates. Ndinaganiza, "Ichi ndiye chowiringula chabwino kuti ndiyambirenso mchitidwewu." Ndimakonda kupota, HIIT, komanso barre, chifukwa chake NDINE ZONSE za kuphunzitsidwa pamtanda ndikuganiza ngati palibe china, izi zitha kutambasula minofu yanga nditayenda movutikira.

Pambuyo pa mphindi 10 zoyambirira kapena kupitilira apo (zimatenga nthawi kuti miyendo yanu yamagalimoto inyamuke, Chabwino?), Ndidayamba kukumbukira momwe izi zidamvera! Ndinayamba kuzindikira kuti kuwongolera kwanga kwa pelvic kumafunika kukonzedwanso (ndinaganiza kuti ntchito yanga yonse pa barre idakonza izi!), Kenako ndinamva ntchito yabwino kwambiri kumbuyo kwanga ndi mbali za thupi langa. Pamapeto pa kalasi, ndinadzimva kukhala wamphamvu-ndinapeza zolinga zatsopano, ndinapezanso minofu ya Pilates yomwe ndinali ndayiwala, ndikuwona mbali za thupi langa zomwe sindinazindikire kuti ndinali kuzinyalanyaza.

Nawa ena mwa minofu ya Pilates yomwe ndidapeza, limodzi ndi chidziwitso kuchokera kwa Amy Jordan, mwiniwake ndi mphunzitsi ku WundaBar Pilates, momwe njirayo imagwirira ntchito mwaluso malo ovuta kufikako. (Koma choyamba, pezani zinthu zisanu ndi ziwirizi zomwe simumadziwa za Pilates.)

Minofu Yofunika Kwambiri ya Pilates Mudzagwiritsa Ntchito Pantchito Iliyonse

Minofu Yokhazikika

Ma Pilates amakukakamizani kuti muwotche minofu yakuya ngati ma multifidi, omwe amayenda mozungulira msana wanu, komanso m'mimba mozungulira, womwe ndi lamba wachilengedwe wa thupi lanu. Minofu yokhazikika imachita izi: kukhazikika. Amakhazikika msana wanu, pelvis yanu, ndi pachimake chanu. Kuyang'ana pazomwe zikuchitika mkatikati ndikukhala olimba pakati ndizomwe zimakupatsani mwayi wowongolera mayendedwe m'malo molola mphamvu yokoka ndi mphamvu kuti ikukokereni ndi galimotolo kuti musalowerere.

"Zomwe ndimakonda kunena nthawi zonse ndikuti timachoka mkatikati," atero a Jordan a Pilates maluso onse pamakinawo. "Timafika mozama kuposa minofu ya Pilates. Timachoka ku mafupa kupita kunja tikuyang'ana kugwirizanitsa mafupa ndi momwe amazungulira mozungulira." Zochita zolimbitsa thupi zamtunduwu zimatenga zomwe mumaphunzira mkalasi ndikuzigwiritsa ntchito momwe mungatulukire panja. Ntchito zonsezi zandithandiza kuti ndikhale wolimba komanso wowongoka ngakhale nditakhala pa desiki kwa maola asanu ndi atatu patsiku. Kuphatikizanso kwa minofu yakuya ija imayambitsa ma abs. (P.S. Phata lako lili pamimba panu komanso kumbuyo kwanu - lingalirani ngati gulu lomwe limakutira pakati panu)

Kusuntha komwe kumayaka: Mukuganiza kuti muli ndi phata lolimba chifukwa mumapanga nthawi zonse? Muli ndi chithandizo chenicheni mukamayesera matabwa kapena kukwera phiri pagalimoto yoyenda. Imani papulatifomu yakutsogolo, yang'anani choyandikira ndikugwira mbali zonse ndi dzanja lililonse mukamayendetsa ngolo kumbuyo, ndikubwera pamalo okwera kwambiri. Kuyimitsa bata osasuntha ndikunyamula kuli kovuta, koma wophunzitsayo akakakufunsani kuti muchite zomwezo mukamakwera mapiri, zimatenga zinthu pamlingo wina watsopano — kuyambitsa zokukhazikitsani ndiyo njira yokhayo yomwe mungadutsemo. P.S. Izi nthawi zambiri zimakhala "kutentha"! (Yokhudzana: 12 Maganizo Omwe Muli Nawo M'kalasi Yanu Yoyamba ya Pilates)

Iliopsoas

Mutha kukhala ndi vuto kungotchula dzina la ma Pilates (ndimankhwala awiri omwe amagwira ntchito mozungulira), koma ndizovuta kwambiri kupeza iliopsoas. Oyendetsa ndege adandithandiza kuchita! Iliopsoas imagwirizanitsa msana wam'munsi ndi chiuno ndi kutsogolo kwa ntchafu yanu. Ang'onoang'ono a iliopsoas si chinthu chomwe mudzawona pagalasi, koma mudzamvadi zotsatira zake. Jordan akufotokoza kuti imakhala ndi gawo lofunikira pamaulendo ambiri atsiku ndi tsiku. "Zimakupatsani mwayi kupinda mbali ndi mbali ndikusinthira msana wanu [kutsogolo]," akutero. "Ngati zili zolimba, mudzakhala ndi mimba zofooka ndipo zimakhudza kwambiri momwe mumakhalira." (Ponena za izi, kulimbitsa thupi kulimbitsa thupi kumeneku kumatha kukuthandizani kuti musiye kusaka ndikukhala ndi moyo wabwino.)

Ngakhale ndikudziwa kuti aliko, zinali zovuta "kumva" minofu ya Pilates iyi kuntchito (pali thukuta ndi kugwedezeka kambiri komwe kumachitika pamakina amenewo, pambuyo pake). Jordan adandiuza kuti ndiyese chinyengo chomwe chili pansipa m'kalasi langa lotsatira.

Kusuntha komwe kumayaka: Pamene mukupiza phazi limodzi pa pulatifomu ndipo linalo pangolo, jambulani chonyamuliracho mpaka pamene muimirira, kulola kukhudza mabampa (pakati pa nsanja ndi chotengera). Anandiuza kuti ndiyenera kuganiza kuti ndikhoza kukokera ngoloyo kudutsa papulatifomu ngati ndikuyesera kuphulika. Ayi! Ndi inu, iliopsoas.

Pansi Pansi

Mukudziwa, malo omwe amatengera zofunkha zanu? Izi ndizomwe zili pamwamba pa ulusi wanu, atero a Jordan. Chabwino, ndiye kuti hamstrings si minofu yaying'ono kapena yomwe timalephera kulunjika, koma ndimvereni. Ndimadzigwedeza, ndikuviika, ndikuyendetsa, ndikugwedeza, ndikupiringa, ndikusindikiza - zonsezi zimagwira ntchito yanga, glute max, ndi ma tweaks angapo, glute med. Koma ndi "pansi pake" omwe ali ndi udindo wokupatsani ndalama zozungulira. Kapena mwatsoka, ngati atasiyidwa yekha, zofunkha za pancake. Makalasi ochepa mkati mwake ndipo ndidamva kuti kumbuyo kwa miyendo yanga ndikumangika ndipo ma glute anga adawoneka kuti adakwezedwa chifukwa cha izi.

Jordan akuti Pilates, onse pamphasa ndi pamakina, amayang'ana kwambiri kulimbitsa ndi kutalikitsa thupi, ndichifukwa chake mumamverera ngakhale ulusi wapamwamba wam'magulu anu akulu-kukulira konseku kumafika patali komanso mozama kuposa momwe mungamvere ndi wamfupi mayendedwe. Mumalimbana ndi kukoka kwa akasupe ndi zingwe kuti mupange minofu ya Pilates yayitali, yowonda, komanso yolimba kwinaku mukukulitsa mphamvu ndi kukhazikika m'kati mwanu. (Kuti mupeze bonasi, musadumphe zoyenda ziwiri zopanda nzeru izi.)

Kusuntha komwe kumayaka: Imani ndi phazi limodzi pakati papulatifomu yakumbuyo, moyang'anizana ndikuponda mopepuka pachitseko (cholembera kumbuyo kwa makina), mutsikira mu Pilates mtundu wa mfuti squat. Ngati mukuganiza kuti osagwedeza phazi lanu lina pachithunzi chosunthira ndikusintha kwa mgwirizano weniweni, ganiziraninso. Zimakhala zovuta kuti mukhalebe osasunthika komanso olemera pamiyendo yoyimirira chifukwa izi zimakupusitsani kuti muyese kulemera kwake. Kuchita izi kumapangitsa kuti nsapato iuluke pansi ndikubweretsa nayo - osati yokongola kwambiri.

Zolinga Zamkati

Njinga ndi matabwa akumbali zimayang'ana zomwe mukufuna, inde, koma kalasi limodzi muubwenzi wanga womwe udayambiranso ndi a Pilates ndipo tidamva kuwawa pafupi ndi nthiti yanga yakumtunda. Ndinazoloŵera kuganiza za mbali ya thupi langa monga chiuno, kapena m’chiuno, koma izi zinali zosiyana.

Muli ndi magulu awiri a minofu ya oblique - mkati ndi kunja. Ziphuphu za njinga zimagwiritsa ntchito zida zanu zakunja, ndikuthandizani kujambula minofu. Koma matabwa am'mbali osasunthika amagwira ntchito zokhotakhota zamkati, zomwe, monga abdominis yodutsa, zimathandizira kuti pakati panu mukhale olimba komanso owoneka bwino. Miyendo yanu itadutsa pa chingolocho, mutapuma pa zala zanu ndi manja anu papulatifomu yakumbuyo, pikani miyendo yanu pamene mukuzungulira pang'ono mbali ina ndi inayo ndipo — BAM! — Mwangopeza kumene zipiliro zanu zamkati. Mutu uli mmwamba: Adzapsa pambuyo pake.

Kusuntha komwe kumayaka: Chenjezo labwino, kungakhale kovuta kukweza chowumitsira tsitsi m'mawa. Ndi manja anu papulatifomu yakumbuyo, mudzaika mipira ya mapazi onse kumapeto kumbuyo kwa chotengera pansi pa kachingwe komwe kamawakonzera. Kanikizani chonyamulira kutsogolo kuti mulowe matabwa. Kenaka, mutsegule phazi lanu lakumanja, muwoloke kumbuyo kwanu, ndikubwezeretsanso pansi pa lamba. Izi zimathandiza kuti chiuno chanu chakumanzere chigwere pang'ono. Mudzafinya pachimake chanu kuti thupi lanu likhale lokhazikika pamene mukukweza m'chiuno mwanu kupita kumwamba, ndikugwira kwa masekondi angapo musanabwereze. Kutembenuka kumapangitsa kutentha mkati mwanu momwe palibe njinga yamoto yomwe ingaganizire kukwaniritsa. (Kenako chitanipo kanthu ndikuyesa masewera olimbitsa thupi ovuta kwambiri omwe abs anu angakumane nawo.)

Teres Major ndi Teres Minor

Pansi pamiyala yanu yakumbuyo (kumbuyo kwamapewa anu) pali akatumba awiri koma ofunika otchedwa teres major ndi teres minor. Chifukwa chiyani ali ofunikira? Iwo, pamodzi ndi latissimus dorsi wokulirapo, amathandizira kukhwimitsa m'khwapa ndi malo ozungulira ulusi. Makina osindikizira a Triceps ndi zolimbikitsanso zimagwiranso ntchito kuti mukwaniritse cholingachi, koma kukhala ndi minofu kumbuyo kwanu ndizomwe zimasokoneza mikono yakumtunda. Ndimamva kuti ma Pilates amatenga nawo mbali pazinthu zambiri zomwe ndimachita ndikugwiritsa ntchito zingwe zomangirizidwa ndi wokonzanso.

Jordan akuti Pilates imathandizira kutsegula chifuwa chako, chomwe chimatha kulimba chifukwa chogona pa desiki lako tsiku lonse, poyang'ana kumbuyo konse kwa thupi lako. Kuchita mayendedwe olimbikira ngati kupotokola, mizere, ndi kusinthitsa ntchentche pogwiritsa ntchito zingwe zomangirizidwa kwa wokonzanso zimathandizira kutulutsa minofu yanga yolimbikira ya Pilates ndipo ndi gawo loyembekezeredwa kwambiri mkalasi kutsatira tsiku lalitali pa desiki yanga.

Kusuntha komwe kumayaka: Gwadani m'galimoto yapakati yoyang'ana mbali imodzi ndipo gwirani chogwirira cha chingwe cholimbana ndi dzanja loyandikira kwambiri (choncho, ngati dzanja lamanja lili pafupi kumbuyo kwa makina, gwirani ndi dzanja lanu lamanja). Sungani thupi lanu kukhala lolimba kwathunthu mukamabweretsa chingwe mthupi lanu mozungulira, kuyambira mchiuno kumanja kwanu kumaso kwa diso lanu kumanzere. Kukhomerera uku kophatikizana ndi kukhazikika kumalola kuti msana wanu ukhale ndi ntchito yayikulu. (Pamwamba pa ma Pilates awa, mutha kubweretsanso ~ sexy kumbuyo potsatira zovuta zamasiku 30 zapitazo.)

Ntchafu Zamkati

Ngakhale Jordan amandikumbutsa kuti Pilates ndi masewera olimbitsa thupi kumutu ndi chala, ndi chinthu chabwino kwambiri mukapeza masewera olimbitsa thupi omwe mumamva kuti akuwongolera ntchafu zanu zamkati. (Ndikulondola?!) Kulowetsa ndikutuluka, kugwiritsa ntchito nsanja monga momwe mumayendera komanso chonyamulira ngati vuto lanu lolimbana ndi kuthamanga limayang'ana kwambiri minofu ya adductor. (Phunzirani zambiri za thupi la minofu ya miyendo yanu.)

Jordan akuti ma adductors amphamvu ndiofunikira pakukhazikika kwamaondo ndi mchiuno. Mutha kutseka minofu ya Pilatesyo mwa kukhalabe wolumikizana ndi chala chanu chachikulu chakumapazi ndi chala chachiwiri mukamayenda, onetsetsani kuti musayese kunenepa kwanu kunja kwa phazi lanu. Kalasi lirilonse limakhala ndikusunthira komwe phazi limodzi lili papulatifomu yakutsogolo, lina pagalimoto, zala zakumanja zimatuluka pang'ono, ndipo mumagwiritsa ntchito phazi poyendetsa kuti mulimbane ndi kukana kwa kasupe mumalo ena achiwiri. Tsopano — mutatha kuonetsetsa kuti simukugwera pakati pa makinawo kapena kukoka minofu — mumagwiritsa ntchito ntchafu yanu yamkati ndi pachimake kukoka chonyamulacho kubwerera kupulatifomu mukuyenda pang'onopang'ono komanso mosamala. Sindinadziwe kuti owonjezera anga amatha kuchita izi mpaka Pilates.

Kusuntha komwe kumayaka: Kuti mubwere pamalo achiwiri ambiri, muyike phazi limodzi kutsogolo, lina m'chonyamulira cha m'mphepete, zala zanu zala pang'ono. Lolani kuti galimotoyi itseguke pamene mukukhazikika mu squi yakuya kwambiri. Chotsatira, gwiritsani mphamvu ya ntchafu yamkati yomwe ili papulatifomu pamene mukufinya mwendowo, ndikukuyimitsani. Mukaganiza zogwiritsa ntchito minofu ya adductor, mumayiyambitsa zinthu zomwe zimakonda kupita kumagulu akulu olimba ngati ma glutes. (Zokhudzana: Chifukwa Chakumanzere Kwa Thupi Lanu Ndilofooka Kuposa Ufulu Wanu-Ndi Momwe Mungakonzekere)

Izi ndi zochepa chabe mwa minofu yomwe ndidadziwikanso posachedwa, ndipo ngati mungayesere gulu lokonzanso ma Pilates (lomwe muyenera kutero!), Mwina simungamve kutentha kwamkati mwanu monga momwe ndinachitira. Thupi lirilonse ndi losiyana. Koma ndikukutsimikizirani kuti ngati kulibe, ndiye kuti kwinakwake mudzapeza minofu ya Pilates yomwe simunadziwe kuti kulipo. Piking wokondwa.

Onaninso za