Mphamvu ya Pilates Zolimbitsa Thupi

Zamkati

• Zochita za Pilates: Khalani ndi pulogalamu yathu, ndipo inunso mutha kuzindikira lonjezo la woyambitsa upangiri, a Joseph Pilates.
• Zinsinsi za 6 za njira yamphamvu ya Pilates
• Malingaliro a thupi la Pilates masewera olimbitsa thupi
• Pilates Yamphamvu Amasuntha
• Mukamachita masewera olimbitsa thupi a Pilates, samalani thupi lanu ndi mpweya wanu.
• Mchombo pamsana pamalangizo a Pilates
• Osadumpha zochitika zanu zolimbitsa thupi za cardio!
• Onaninso za

Zochita za Pilates: Khalani ndi pulogalamu yathu, ndipo inunso mutha kuzindikira lonjezo la woyambitsa upangiri, a Joseph Pilates.

M'magawo 10 a masewera olimbitsa thupi a Pilates, mudzamva kusiyana; mu magawo 20 mudzawona kusiyana ndipo magawo 30 mudzakhala ndi thupi latsopano. Ndani angapereke chikole chotere?

Zinsinsi za 6 za njira yamphamvu 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. Kuzindikira Onani m'maganizo kayendedwe.
3. Kuyika Ingoganizirani kuti mayendedwe onse amachokera mkati mwanu.
4. Mwatsatanetsatane 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.

Malingaliro a thupi la Pilates masewera olimbitsa thupi

Zochita za Pilates nthawi zambiri zimatchedwa kulimbitsa thupi, koma sizili ngati ngati mukufuna kutseka maso anu, kuyimba kapena kusinkhasinkha. M'malo mwake, mumangotenga chidwi chanu powerengera mobwerezabwereza kuti muzindikire momwe thupi lanu limamvera mukamagwiritsa ntchito minofu yanu kubweretsa kutalika kwa thunthu lanu ndi miyendo yanu.

Pitirizani kuwerenga kuti mudziwe zambiri za masewera olimbitsa thupi a Pilates ndi njira zake.

[mutu = Zochita zolimbitsa thupi: konzani mayendedwe anu ndi kupuma kwanu paulendo wa Pilates.]

Pilates Yamphamvu Amasuntha

Mukamachita masewera olimbitsa thupi a Pilates, samalani thupi lanu ndi mpweya wanu.

Mukachita Pilates, mumagwirizanitsa kayendedwe kanu ndi kupuma. Kukhazikika kwambiri pakupumira ndi kutulutsa mpweya kumakankhira kumbuyo malingaliro ena onse, masiku omalizira, zopereka za chakudya chamadzulo, nkhani za apongozi-kwa wopsereza kumbuyo. Zotsatira zake, mudzakhala ndi malingaliro abata komanso thupi lamphamvu.

Mchombo pamsana pamalangizo a Pilates

Mukamayenda pa Pilates, nthawi zambiri mungauzidwe kuti "kokerani mchombo wanu kumsana wanu," womwe ena amatanthauzira kuti ndikupumira ndikuyamwa m'mimba mwawo. M'malo mwake, izi ndizosiyana ndi zomwe muyenera kuchita.

Pa exhale, contract abs ndikubwezeretsanso batani lanu m'mimba kumbuyo kwanu. Nthawi yomweyo, pumutsani nthiti yanu kuti itsikire kumiyendo. Mchira wanu umayamba kuloza pansi ndipo chiuno chanu ndi chiuno chanu zidzapendekera patsogolo pang'ono.

Mukamalowetsa mpweya wanu, abs yanu iyenera kukulira mbali ndi kutsogolo, koma simuyenera kutaya kulumikizana kwa mimba yanu ndikutsikira kumbuyo. Sitiyenera kumva kuti kugwa kapena kufooka.

Pakadali pano, onetsetsani kuti masamba anu akumeta pansi ndikusunga mutu wanu molingana ndi msana wanu pakuyenda konse. Kuyenda kosavuta kumeneku ndiye maziko amakhalidwe abwino komanso mzere wautali, wotsamira mu torso.

Osadumpha zochitika zanu zolimbitsa thupi za cardio!

Ngakhale kuti ndi njira yabwino yochepetsera thupi lanu ndikuwonjezera kusinthasintha, masewera olimbitsa thupi a Pilates samapangitsa kuti mtima wanu ugwedezeke m'dera lanu lophunzitsira, zomwe ndizofunikira pakuwotcha zopatsa mphamvu zambiri komanso kulimbitsa thupi lanu. Onjezerani pulogalamu yanu ndimachitidwe olimbitsa thupi katatu pamlungu.

Onaninso za