Zolimbitsa Thupi 5 Kuti Mukhale Ndi Chiberekero

Zamkati

• Chitani 1
• Chitani 2
• Chitani 3
• Chitani masewera 4
• Chitani 5

Nawa machitidwe ena a Pilates omwe mungachite kunyumba, kutsatira malangizo omwe tikupereka apa. Izi zimagwira ntchito m'mimba kwambiri, kutulutsa minofu yapakati pa thupi koma iyenera kuchitidwa bwino kuti ikwaniritse cholinga.

Ngati muli ndi ululu wa m'khosi, chitani zolimbitsa thupi osakweza mutu wanu, kuisunga mothandizidwa pansi ndikumbukira kuti mapewa anu akhale omasuka. Poterepa, malowa azikhala osavuta kuchita motero zotsatira zake zimatha kutenga nthawi kuti ziwonekere, koma osavulaza msana wanu.

Mndandandawu umayamba ndi:

Chitani 1

Bokosi la m'mimba limayimirira pamalo omwewo, ndi mapazi ndi manja anu okha (kapena zigongono zanu pansi) kwa masekondi osachepera 30, ndikubwereza zochitikazo nthawi ina 3 kapena kanayi, koma ngati mukufuna, mutha kukhala 1 miniti nthawi.

Chitani 2

Muyenera kugona kumbuyo kwanu ndi kukhotetsa miyendo yanu monga momwe chithunzichi chikuwonetsera. Pepani mutu wanu ndi torso pansi, kwezani manja anu masentimita 10 kuchokera pansi, mutengere ABS. Kusunthaku kuyenera kuchitidwa ndi manja mmwamba ndi pansi, ndikuyenda mwachangu komanso mwachidule. Werengani mpaka kayendedwe ka 100 ndi manja anu.

Chitani 3

Mutagona kumbuyo kwanu ndi mawondo mutawerama muyenera kukweza miyendo yonse ngati kuti ili pampando wongoyerekeza. Tengani mutu wanu ndi torso pansi ndikutambasula mwendo umodzi nthawi imodzi mlengalenga. Chitani chilichonse kayendedwe ka 10.

Chitani masewera 4

Mutagona kumbuyo kwanu, pindani miyendo yanu monga momwe mumayambira koyamba ndikukweza thupi lanu lonse ndikutambasula mwendo wanu, kusunga mapazi anu ngati ballerina. Mukafika pamalo omwe akuwonetsa kuti chithunzicho khalani pamenepo kenako pangani mayendedwe ang'onoang'ono chimodzimodzi ndi manja anu ndikuwerengera zosunthika zana limodzi ndi manja anu.

Zochita zingapo izi ndi chitsanzo chimodzi chabe cha zomwe mungachite mukalasi ya Pilates. Komabe, izi zitha kuchitika kunyumba mpaka kasanu pamlungu.

Chitani 5

Ntchitoyi imakhala yoyimilira kwa masekondi 30 mbali iliyonse. Kumbukirani kuti thupi lanu likhale lolunjika ndikusungitsa dzanja lanu mofanana ndi mapazi anu. Ngati mukumva kupweteka paphewa, musachite izi.

Ngati muli onenepa kwambiri kapena muli ndi mafuta ambiri omwe amapezeka mdera lino ndikofunikanso kusintha zakudya zanu, kutsatira zakudya zopanda mafuta ambiri. Kuti muwotche ma calories ambiri, muyeneranso kuchita masewera olimbitsa thupi monga kuyenda, kuthamanga, kupalasa njinga, rollerblading kapena kusewera mpira, mwachitsanzo. Mudzawotcha mafuta ambiri mukamachita ma Pilates mutatha kuchita izi.