Kana iwe uchangotanga naPilates, unogona kunge uine dambudziko kusarudza kana iwe uchida kutora madhigirii ePirate kana makirasi emidziyo yePirates. Iyo midziyo inofananidzira zvakakwana Pilates, asi izvi hazvireve kuti maitiro akanaka akare akasika haafaniri kukosha nguva yako. Kana iwe uine mukana wekushandisa zvishandiso, izvi zvakanaka, asi usagogodza mathi.
Uye kune avo vese vane rudo nemidziyo uye vari kutora matanho enyu emakirasi, inguva yekuwanazve zvisizvo zvisingabatsiri zvekubata basa.
1 - Mat Makesheni Anokupa Zvakanakira Pilates
Kuraira, kushanduka, kugadziriswa kwakanaka, kufamba kunobudirira, muviri / kufunganya kwepfungwa - zvinenge zvese zvinobatsira Pilates nzira inogona kupa zvinogona kuwanikwa kuburikidza nebasa remakati. Pilates midziyo inowedzera chimwe chinhu chekudzivirira kudzidzira kudzidzira, izvo zvinokosha muurongwa hwako hwehutano hwakazara.
Asi zvakadaro, maPirate matoro ekugadzirisa anowanzobatanidza maPirate akatevedzana ndiwo maitiro akanaka kwazvo anozoita kuti nheyo yehupenyu hune utano hwakanaka, husingarevi, zvechokwadi, iyo Pilates matanho inoshanda ndiyo alpha uye omega yekuita basa guru .
2 - Mat Makesheni Akavhara Zvinhu
Iwe uchadzidzira zvose zvemashoko makuru ePirates muPirates mat maklasi. Neutral spine, nhengo yakanyatsobatanidzwa, c-curve, epafudzi uye yepachevic, kugadzirwa kwepamuviri, kufema zvakakwana, kushanda nesimba rinopesana - zvose zvinosanganisira Pilates mat work. Kudzidza zvidzidzo izvi pamatambo apo pane zvinhu zvishomanana zvokugadzirisa nazvo zvinowedzera kuti zvive nyore kuzvishandisa pamidziyo.
3 - Mat Mazano Akashandisa Unyanzvi
Vamwe vanhu vanofunga kuti Pilates mat maitiro anoshandiswa naJoseph Pilates kuti ave nheyo yePirates maitiro emitambo. Hatisingazivi kuti sei Joseph Pilates akatanga basa pamusoro pezvigadziriswa uye zvigadzirwa zvekushandisa. Zvisinei, varidzi vakawanda vePirate uye vashandi venguva yakareba vachakuudza kuti basa rakagadzikana rematoro rinonyanya kubatsira kumashandiro ekushanda.
Maitiro akawanda emakashanduri anoshandura zvakananga mumudziyo - teaser uye swan ndeye mienzaniso miviri uye - chengeta mazita avo sezvaunofamba kuburikidza nekuchinja, chigaro, uye shongwe. Zvose zvinoremedza muviri unodzidzisa unyanzvi hunobatanidza nemichina yekushandisa.
4 - Mat Mat Basa Rinovandudza Muviri, Pfungwa neMweya
Pilates haina chokuita nechitendero, asi yakanyatsogadzirwa nechinangwa chekubatsira kubatanidza nekukwidziridza muviri, pfungwa, nemweya. Pirates maitiro anoshandiswa nguva dzose nePirate mazano e centering, kuisa pfungwa, kutonga, kunyatso, kufema, nekuyerera.
Apo maPirates akashongedzerwa nemhando iyi yekucherechedza uye unhu hunova huwandu hunoitika mumuviri, nemigumisiro inonzwa mukati mehupenyu hwehumwe. Mhete ndiyo nzvimbo yakakwana yekuisa maPirate mazano.
5 - Dzidza Maitiro Aunoita Zvaunoita Mat Workouts
Iwe unogona kudzidza Pilates mat maitiro uye miitiro iwe pachako nemirairo yakanyorwa, maDVD, nemavhidhiyo, asi nzira yakanakisisa yekudzidza iri kuburikidza nekirasi yePirate ine murayiridzi akanaka, pakutanga pakutanga.
Chikoro chekutakura chichakupa rubatsiro rwekunamatira nayo uye mhinduro yaunoda kuti uve nechokwadi chokuti uri kuita zvose zvakanaka. Kana uchinge wakaziva chiito chemuti uye unogona kuzviisa pamwe muitiro wepamba , unoita Pilates yako, izvo ndizvo zvakaitwa naJoseph Pilates kune vose paakanyora kuti " Dzokera kuHupenyu kuburikidza neChrology ." Zvose zvaunoda ndezvomukati kana chakasimba, padded surface.