Ma pilates amathandizira kupweteka kwakumbuyo

Zamkati

• Chitani 1
• Chitani 2
• Chitani 3
• Chitani masewera 4
• Chitani 5
• Zolimbitsa thupi kuti mukhale bwino

Zochita 5 za Pilateszi zimafotokozedwa makamaka kuti zisawononge kupweteka kwatsopano, ndipo siziyenera kuchitidwa nthawi zina pakakhala zowawa zambiri, chifukwa zimatha kukulitsa vutoli.

Kuti muchite izi, muyenera kukhala ndi zovala zomwe zimaloleza kuyenda ndikugona pamalo olimba koma omasuka. Chifukwa chake, chofunikira ndichakuti machitidwe awa amachitidwa pansi pa mphasa yochitira masewera olimbitsa thupi, monga zikuwonetsedwa pazithunzi. Ngakhale amatha kuchitira kunyumba, zolimbitsa thupi zimayenera kutsogozedwa ndi a physiotherapist kapena a Pilates mlangizi.

Zochita zoyenera kwambiri kwa omwe ali ndi ululu wammbuyo ndi awa:

Chitani 1

Muyenera kugona chafufumimba miyendo yanu itapindapinda pang'ono pang'ono. Manja akuyenera kukhala pathupi ndipo kuchokera pomwepo, muyenera kukweza thunthu pansi, kukhalabe pamalo omwe akuwonetsedwa pachithunzichi. Ntchitoyi imakhala ndikupanga mayendedwe ang'onoang'ono ndi mikono itatambasulidwa ndi kutsika.

Chitani 2

Mukadali chagona ndi miyendo yanu yowongoka komanso yopatukana pang'ono, muyenera kungotambasula mwendo umodzi, kutsetsereka chidendene pansi, mpaka utakhazikika kwathunthu ndiyeno mwendo umatsalanso. Yendani ndi mwendo umodzi nthawi imodzi.

Chitani 3

Mutagona kumbuyo kwanu, kwezani mwendo umodzi nthawi imodzi, ndikupanga ngodya ya 90º ndi chiuno chanu, ngati kuti mukuyika miyendo yanu pampando wongoyerekeza. Zochitazo zimangokhudza kukhudza phazi limodzi pansi, pomwe mwendo wina udakalibe mlengalenga.

Chitani masewera 4

Kuchokera pamalo omwe mwakhala muli ndi miyendo yokhotakhota ndi miyendo yanu pansi, kwezani manja anu paphewa ndikulola mchiuno mwanu mubwerere mmbuyo, kuwongolera mayendedwe bwino kuti musakhale olakwika. Sungani mikono yanu ndi miyendo yanu pamalo amenewa. Kusunthaku kuyenera kungoyambira m'chiuno ndikugubudukira chammbuyo kenako mpaka pomwe kuyambira.

Chitani 5

Gona pansi kuti miyendo yanu ikhale yopindika komanso yopatukana pang'ono. Kenako ingotengani mwendo umodzi kupita pachifuwa chanu kenako mwendo winayo, kukhalabe pamalo omwe akuwonetsedwa pachithunzichi kwa masekondi 20 mpaka 30 kenako ndikumasula miyendo yanu ndikuyika phazi lanu pansi, ndikukhazikika. Bwerezani zochitikazi katatu.

Zochita izi zimawonetsedwa makamaka ngati mukumva kupweteka kwakumbuyo chifukwa amalimbitsa pamimba ndi minyewa yakumbuyo yomwe imafunikira kuti mukhale bwino, kukhala pansi ndi kuyimirira. Komabe, othandizira kapena Pilates mlangizi atha kulangiza zolimbitsa thupi zina kutengera mtundu wa zomwe munthuyo ali nazo, poganizira zinthu zina monga kupezeka kwa kufooka kwa mafupa, kupweteka kwina molumikizana komanso kupuma.

Zolimbitsa thupi kuti mukhale bwino

Onani vidiyo yotsatirayi pochita masewera olimbitsa thupi omwe amalimbitsa msana wanu ndikuwongolera mawonekedwe anu, kuthandizira kupewa kuwonekera kwa ululu wammbuyo: