An Advanced Pilates Mat Exercise
Iyo mbatya ndeyePirate mat maitiro anodikanwa kutora zvachose kutarisa kubva kumucheto, kukupa basa rakakura rekudzivirira pamuviri. Nyebvu iyi ndiyo yekufambisa. Iyo inovaka pakuputika sebhola , kusvinura gumbo rakagwamba , uye chisimbiso chaunofanira kudzidza pakutanga. Chengetedza mapiratiti ako mazano mupfungwa, kunyanya kunyatsogadzirisa uye kutonga.
Iyi shanduro inoratidzirwa saJoseph Pilates inoratidzira iyo mukudzoka kuHupenyu . Ini handisi kusanganisira kuwedzera kwemakumbo pamusoro pekudzoka sezvamuchaona mune dzimwe shanduro. Kana iwe uchiziva kuwedzerwa, unogona kuwedzera.
Ngatitangei kutanga nekuita basa redu.
1 - Curl muBhola, Mitsetse Yakapfuura
Gara wakananga, pfugama namabvi uye uyambuke makumbo ako pamakumbo.
Uya namabvi ako pamafudzi ako uye ubate tsoka dzako nemaoko ako. (Ona mamwe mashoko pamusoro pekuti unganzwisisa sei tsoka dzako pamugumo wemirayiridzo iyi).
Chengetedza musana wako uye chifuva zvakaperera uye ufanise pasi. Mabvi ako acharamba ari mumuviri wemuviri wako kuburikidza nekushanda. Usavabvumira kuti vauye kubuda kumativi.
Curl mubhokisi kufanana newe iwe unofanirwa kuputika sebhora: Musoro wakanyunyutira pasi, hausi kuvhara mukati, tailbone kuvhara, yakareba yakapoteredza musana.
Exhale kuwedzera yakadzika yako uye gadzirira kugadzirira.
2 - Kudzokera shure
Inhale kudzoka shure. Kutanga uye kudzora chikamu nekudzika kwechikwata che abs.
Tora chete pamafudzi ako. Usaenda kumutsipa wako.
Rega kufamba kwetsoka dzako uye ushandure muchinjikwa wemakumbo pamusoro pekufamba. Bata iwe tsoka zvakare uye ramba uchidaro.
3 - Ramba Pamberi
Exhale kupfuurira mberi. Gara wakavharidzirwa uye ramba uchinyura mberi uye pamusoro pemakumbo ako.
Inhale sekuti musoro wako unosvika kumatare. Vanhu vakagadzirwa nepamusoro vanogona kuita mitsipa duku yakatambanudza pano.
Mazano echikamu chino chebasa redu:
- Ichi chikamu chinotora zvakawanda zvekutonga muchokumusoro abs. Kana iwe ukazvichengeta uchizvidzivirira mukati uye zvichikwira, kuputika pamusoro pezvikwama zvako kuchava nyore. Kana uremu hwako hwaderera pasi, kana iwe warasikirwa nemakumbo ako, zvinokuvadza.
- Ngwarira pamuedzo wokushandisa kukurumidza kana kuipa, yank patsoka dzako kuti ubatsirwe. Iyi pfungwa yekupedzisira ingakuvadza musana wako. Kunyange iwe usingashandisi nguva, iwe unoda kushandisa rhythm. Kuita zvishoma nezvishoma, kutenderera kwemashoko kunowedzera kuita basa iri kuchaita kuti zvive nyore uye kukubatsira iwe kunzwa kuti simba remuviri wemukati rinoshanda.
4 - Dzokera uye dzoka
Exhale kudzokera shure.
Iye zvino uri kufamba. Chengetedza kufamba kwakanaka kuenda nemhepo yako.
Dzokorora kanomwe.
5 - Foot Notes for Pilates Crab
MuBhuku raJoseph Pilates ', Kudzokera kuHupenyu kuburikidza neChiprology , anoratidza maoko achibata tsoka kubva pasi, sezvinoitwa neAppA certification study guide. Ndinofarira nzvimbo iyi nokuti inobatsira kuchengeta chifukidzo chakazaruka uye ndinoona zviri nyore kutonga.
Zvisinei, mubhuku raRael Isakowitz rakanakisisa, Pilates, maoko anoonekwa pamusoro petsoka semuenzaniso wedu, Lynda Lippin, anoratidza pano. Pane zvakawanda zvingadzidza kubva kune zvese zviripo. Edzai ivo kunze. Iwe unogona kuona kuti iwe unofarira mumwe pamusoro peumwe, kana iwe ungaguma uchigadziridza ivo kuti zvive zviduku zvakasiyana-siyana mubasa rako rekuita.
Irobhi ndiyo yekuita basa, uye zvinogona kuita kuti unzwe uchinge uchinge uchinge uchitya. Kudzidzira kubhadhara kunonyanya kuoma kune vamwe vedu. Ndapota tsvagai mazano angu eRotling Exercises kuti uwane ruzivo rwezvakawanda zvekudzidzira muviri kwemuviri.