Zamkatimu
Pamasamba athu talankhula kale za mphamvu ya njira ya Pilates yochepetsera thupi ndikuwongolera thupi.
M'nkhaniyi tikukupatsirani masewera olimbitsa thupi ochokera ku Pilates pamagawo ovuta, omwe angakuthandizeni kulimbitsa minofu, kumangitsa m'mimba, kusintha mawonekedwe a matako ndi miyendo.
Pilates: mphamvu, maubwino ndi mawonekedwe
Pilates: mawonekedwe
Pazochita zolimbitsa thupi za Pilates makamaka tcherani khutu kwa iwo omwe sangathe kunyamula katundu wambiri chifukwa cha zovuta zamagulu ndi mitsempha yamagazi. Ma Pilates okhazikika amathandizira kuchotsa zovuta zam'mbuyo, kulimbitsa msana, kukonza kaimidwe komanso kulimbitsa minofu ya corset.
Ubwino wa Pilates:
- Kulimbikitsa minofu ndi chigoba dongosolo
- Kupititsa patsogolo thupi labwino
- Kuchotsa ululu wammbuyo ndi kumunsi kumbuyo
- Kuchotsa ululu m`malo olumikizirana mafupa
- Kupewa kuvulala kwa musculoskeletal system
- Mapangidwe a kaimidwe kokongola
- Kusinthasintha kosinthika komanso kuyenda kwamagulu
- Kulumikizana bwino
- Kuchotsa nkhawa, kusowa tulo komanso kukhumudwa
- Kukula kwa ndende
- Pilates akhoza kuthana ndi aliyense
Tikukupatsirani masewera olimbitsa thupi 60 a Pilates pamagawo ovuta, omwe angakuthandizeni kugwira ntchito pamitsempha yapamimba, msana, ntchafu ndi matako. Zochita zonse zimagawidwa m'magulu awiri akuluakulu: kwa oyamba kumene komanso apamwamba kwambiri. Pakuphatikiza izi zoyambira zonse za Pilates, komanso zosintha zodziwika bwino komanso zogwira mtima. Phukusili lidzakuthandizani kuti mugwire bwino ntchito pamagulu onse a minofu.
Kwa oyamba kumene komanso apamwamba, tagawa zochitika za Pilates m'magulu atatu:
- Zolimbitsa thupi za m'mimba, msana ndi minofu
- Zochita ntchafu ndi matako
- Zochita zolimbitsa thupi
Monga mukudziwa, kugawanika kuli kogwirizana kwambiri. Mwachitsanzo, masewera ambiri a m'mimba ndi kumbuyo amagwiritsa ntchito minofu ya miyendo ndi matako. Kapena zayamba zonse zolimbitsa thupi chapamwamba thupi, kumakhudza osati minofu ya manja ndi mapewa, koma m'mimba, matako ndi miyendo.
Chifukwa zolimbitsa thupi zambiri, ndikuziloweza mutatha kuwerenga kamodzi sikutheka, tikukulimbikitsani kuti muwonjezere nkhaniyi pamabuku anu. (kuti muwonjezere kumabuku akanikizire CTRL+D)kuti mubwererenso pakusankhidwa kwa masewera olimbitsa thupi kuchokera ku Pilates panthawi yoyenera.
Zina mwazochita za Pilates:
- Zochita za Pilates zikuyesera kuwongola msana wanu, kuwongola mapewa anu ndikuwakokera mmbuyo. Sungani thupi moyenera ndikusonkhanitsidwa, sayenera kukhala omasuka.
- Mu malo kapamwamba si upinde, musati kuponya ndipo musakweze m'chiuno mmwamba. Thupi lipange mzere umodzi wowongoka.
- Mukamachita masewera olimbitsa thupi kuchokera ku Pilates kumbuyo msana wapansi sayenera kutsika pansi ndikuwerama chammbuyo kuyesa kumukhomera pansi. Kokani mimba ku msana wanu musapumule.
- Pa maphunziro sitinadzithandize tokha ndi khosi, timangogwira ntchito minofu yapachiyambi. Mutu umapita chammbuyo ndi mmwamba.
- Zochita za Pilates zimachitika pamtundu, osati kuchuluka ndi liwiro. Bwerezani zochitika zonse zosaposa 15-20, koma zichitani pang'onopang'ono komanso moganizira.
- Pamene akuchita Pilates muyenera kuyang'ana kwambiri minofu ndi ntchito zawo. Pongoyambira, musamachite ma Pilates nthawi yayitali kuposa mphindi 20, kuti chidwi chanu chisatayike, monga zimachitikira mukamachita masewera olimbitsa thupi nthawi yayitali.
- Iwo ali osavomerezeka kuchita Pilates mu pachimake exacerbation matenda a minofu ndi mafupa dongosolo.
Zochita 30 za Pilates kwa oyamba kumene
Zochita zolimbitsa thupi kuchokera ku Pilates m'mimba ndi kumbuyo
1. Mazana
2. Kupotoza
3. Bweretsani zidutswa
4. Miyendo yowonjezera
5. Miyendo yapansi
6. Kupotolera kumbali
7. Torso amapotoza
8. Kukoka mwendo umodzi
9. Kukoka mwendo wanu wowongoka
10. Torso amapotoza
11. Kukhudza kwathunthu
12. Kupotoza kokhota
13. Kutuluka kwa manja ndi miyendo pamapazi onse anayi
14. Kutengeka mtima
15. Kukwera kwa nsana ndi manja oswana
16. Kusambira
Zochita za Pilates za miyendo ndi matako
1. Mlatho wokongola
2. Kukwera kwa miyendo mu mlatho wa gluteal
3. Kukweza miyendo pa zinayi zonse
4. Kukwera kwa miyendo diamondi
Kapena apa pali zosiyanazi:
5. Mwendo umakweza pambali
Kapena apa pali zosiyanazi:
6. Kukweza mwendo kwa ntchafu yamkati
7. Kwezani mapazi pa maondo ake
Zochita kuchokera ku Pilates za thupi lapamwamba:
1. Lamba
2. Kukweza miyendo mu thabwa
3. Mkazi wachifundo
4. Amatembenukira kumbali mu lamba
5. Bweretsani thabwa
6. Kankhani-UPS pa mawondo + Instep phazi
Zochita 30 za Pilates kupita patsogolo
Zochita zolimbitsa thupi kuchokera ku Pilates m'mimba ndi kumbuyo
1. "Zaka" ndi miyendo yowongoka
2. Kukweza miyendo iwiri
3. Kukoka kawiri phazi lowongoka
4. Kupotoza kwathunthu
5. Kukweza thupi
6. Amagubudukira kumbuyo
7. Bwato
8. Torso imapindika pamalo a bwato
9. Njinga
10. Lumo
11. Kusinthasintha kwa mapazi
12. Kuchonderera kwa mbali
13. Kukwera kwa miyendo yopingasa
14. Superman
15. Kusambira kwapamwamba
Zochita za Pilates za miyendo ndi matako
1. Gluteal Bridge pa mwendo umodzi
2. Mlatho wa gluteal ndi kuzungulira kwa mwendo
3. Mlatho pa zala
4. Kuzungulira kwa mwendo pazinayi zonse
5. Kumenya mbali
6. Kutseka miyendo kumbali
7. Kuyenda kozungulira kwa mwendo kumbuyo
8. Kukweza mwendo uli pamimba
9. Kwezani miyendo yanu kwa glutes kumbali
Zochita zolimbitsa thupi kuchokera ku Pilates za thupi lapamwamba
1. Classic Kankhani-UPS
2. Kutsika galu + kukankha-UPS
3. Gwirani bondo m'zigongono
4. Kukweza miyendo mu thabwa lakumbali
5. Pewani kumbali imodzi
6. Thumba limapindika ku thabwa lakumbali
7. Kukweza mwendo kukweza thabwa
Zikomo chifukwa cha njira za gifs za youtube: The Live Fit Girl, Kathryn Morgan, FitnessType, Linda Wooldridge.
Ndondomeko yolimbitsa thupi ya Pilates kwa oyamba kumene
Ndikuyamba kuchita Pilates? Ndiye tikukupatsirani Mapulani opangidwa okonzeka okhala ndi zoyambira zosavuta za Pilates. Ngati simungathe kuchita masewera olimbitsa thupi kapena kupangitsa kuti musamve bwino, lumphani kapena sinthani njira yosavuta.
- mazana: Nthawi 30
- Kupotoza: Nthawi 15
- M'munsi mwendo: Nthawi 15 pa mwendo uliwonse
- Kukoka mwendo umodzi: Nthawi 10 pa mwendo uliwonse
- Kutuluka kwa msana ndi manja oswana: Nthawi 10
- kusambira: Nthawi 10 mbali iliyonse
- Kwezani manja ndi miyendo pa zinayi zonse: Nthawi 10 mbali iliyonse
- Mlatho wokongola: Nthawi 15
- Miyendo imakwezedwa pa zinayi zonse: Nthawi 15 pa mwendo uliwonse
- Kukwera kwa miyendo ya diamondi: Nthawi 15 pa mwendo uliwonse
- Mwendo umakwezera mbali: Nthawi 10 pa mwendo uliwonse
- Kukweza miyendo kwa ntchafu yamkati: Nthawi 10 pa mwendo uliwonse
- Plank: 30 masekondi
- Chisomo: Nthawi 10 mbali iliyonse
- Bweretsani thabwa: 10 kubwereza mwendo uliwonse
Pafupifupi, izi zidzakutengerani inu pafupifupi mphindi 20. Zochita zolimbitsa thupi zitha kusinthidwa, koma izi zikuyimira machitidwe azikhalidwe ambiri mu Pilates.
Kuwerenga kovomerezeka:
- Zochita zapamwamba za 25 za matako ndi miyendo yopanda squats, mapapu ndi kulumpha
- Zochita 50 zapamwamba zam'mimba zam'mimba: kuonda ndi kumangitsa atolankhani
- Zochita 20 zapamwamba zowongolera mayimidwe ndikuwongola kumbuyo
Kuti muchepetse thupi, masewera olimbitsa thupi a Belly otsika kwambiri