"Fungidzira mukati!" Mutsara muduku unogona kunge uchinzi chinyorwa chePilates, asi hachina kunzwisiswa.
Kubata mimba mukati kunokosha kune Pilates nzira yekurovedza . Iyo nzira inokurudzirwa mumararamiro ekurapa muviri, mukudzidziswa simba, uye kune imwe nzvimbo muhutano hwepasi pose senzira yekusimudzira musana.
Kuitwa zvakakodzera, kudzidzisa mimba inenge ichinyatsogadzirisa nheyo yesimba inotsigira musana uye inobatsira kugadzikana uye rusununguko rwekufamba mumutumbi wose.
Chii chiri "kukwevera mu" abs "zvinobudirira, uye zvakasiyana zvakadini nekugadzirisa" kuyamwa pakati "nzira inoratidzira mumamiriro ezvinhu akawanda ehutano?
MuPirates, tiri kutarisa kuti tive nesheyo yakasimba, yakasimba yekutama. Tinokudziridza simba iri rekufambisa kuburikidza nekushandura mitambo yepasi pepadvic uye zvose zvemuviri mutsva, achivadzidzisa kuti vashande zvakajeka uye maererano nemisungo yemashure.
Pilates inonyanya kukoshesa pakudzidzisa midzi yakadzika mumimba, yakadai se transversus abdominis. Izvi zvinowanzotambudzwa uye hazvisi kushanda zvakaenzana nezvakawanda zvakanyanyisa zvisikwa zvepamusoro, zvakadai sainzi rectus abdominus (iyo sita pack abs musisi).
Mifananidzo yakadai se "shandisa bhomba yako kumucheto wako," kana kuti zvakanyanya, "pfuure kuti iwe wakarohwa mukati mudumbu" inowanzoshandiswa kukurudzira zvakadzama-mukati ye abs. Iyi mifananidzo, pavanenge vachiratidza kutaridzika kwekusvirwa musipo, kunogona kutsausa.
Vanoisa kusimbiswa kwekukanda-muchiuno uye kunogona kukurudzira kusagadzirisa mberi kwekutsva kwekumusoro kwepamusoro pamwe nechechi yemapapu. Iko mukati mekugadzira mhepo yakasimba inotanga kusati iri mudumbu, asi nekubatanidza mutsara wepadvic pasi.
Shandisa Pelvic Floor
Kushanda mumisungo yepadvic isati iri yevakadzi chete kana kuti kubvumira kubva pakuberekwa .
Kubatanidzwa kwemisungo yepasiki yepadvic kunokosha pakupa nheyo yakasimba yekufamba kune ani zvake. Iwe unonzwa sokuti iwe uri kudhonza pasi pepelvic kumusoro uye mukati nechepamusoro. Mumwe anogonawo kufungidzira kuvhomora mapfupa akagara pamwechete. Izvi zvakafanana naKeekel maitiro. Mhedziso chaiyo chete ndeyekuwedzera. MuKegels, imwe yakanyatsotarisa pasi pechipfini, uye kuvhomora kunogona kunge kune hutsinye uye kwakasimudzira pane zvaungashandisa pakuita basa rose.
Ita mukati uye Scoop maAbdominals
Mushure mokunge pasi pepadvic yakabatanidzwa, ikozvino kukwevera-kunotanga kunotanga pamusoro pepisic bone uye inova yakadzika-mukati yezvidumbu zvepasi. Kubva ipapo, kudhonza-mukuita kunofambira mberi zvichienda kunokwevera bhomba kumucheto, uye ipapo kumusoro kwepamuviri. Kubva ipapo, vamwe vanhu vanoona kuti vanogona kuwana kuwedzera kwepamusoro kumakumbo; iyi ichokwadi chikamu che abs. Izvi zvinenge zvisingaoneki zvakaenzana sezvazvinogona kurira, asi pasi pakuziva kuziva ndiyo nzira yakanakisisa yekudzidzira kuita mimba yemimba zvakanaka. Cherechedza: Kudhonza-mukati hakusi kubva mberi kuenda kumashure, asiwo kubva kumativi edu.
Imabasa Akasimba Emashure NaA Abs
Kukwezva iyo inowanzoitwa nekusarerekera kwepakati .
Izvozvo zvinoreva kuti mazamu ezvisikwa zvepamusoro aripo uye kudhonza-in hakusi kutenderera mberi kwechikwata chepamusoro pepine kana tuck yemapapu. Sezvo mhumbu inopinda mukati, zvinokosha kuti urambe uine hurefu uye hupamhi kumashure sezvo mitsipa inopikiswa kurwisa kuvhomha kwemimba. Pilates inoshandisa zvose mberi kuruka uye gorofa kana yakakomberedzwa (ona kuwana C-curve ) yakaderera kumashure kwezviito zvakawanda muPirates, asi iyo ndiyo zvisarudzo zvinoitwa nokuda kwezvinangwa zvinoshandiswa pane zvekushanda kunze kwekutanga kusvitsa mukati. Pasi pose, kusatsigira kwepakati nepasi ndiyo nzvimbo yakasimba uye izvo zvatinoda kuti tishande zuva nezuva.
Nzira Yokufema Nayo Mubasa Romuviri
Mubvunzo unouya zvakanyanya kune vanhu vari kudzidza kudzika mimba yavo mukati, "Kana ndine zvinhu zvose zvandisvitsa, ndinofema sei?" Mhinduro ndeyokuti tinowanzoshandisa zvishoma zvishoma zvekufema kwedu uye tinowanzofunga nezvemuviri wekutanga. MuPirates, tinoshandisa kufema kufema kuti tibvumira kufema kuwedzere zvakakwana kumativi uye pasi kumusana wemuviri. Kuita izvi kunopa nzvimbo yekufema yakawanda, uye kunobatsira kuzarura uye kuwedza mushure momuviri zvakare.
Nguva Yekutora Mumadzimai
MuPirates nemamwe maitiro ezvidzidzo, dumbu rinodhonza-in rinogona kushandiswa zvakasimba sechidziro chekudzidzisa. Mhedziso ndeyokuti mishonga ichava yakasimba, uye kushamwaridzana kwavo kunogadziriswa kwakarongeka kuitira kuti kushamba kwezuva nezuva, kana kunyange kutamba kwemitambo, kuri nyore nyore. Chinangwa chaicho hachisi chokureva kuti kunyatsodhonza-mukati ndiko kwakanaka kunenge kuchiita nguva dzose. Sezvo imwe inokura musimboti wakasimba, mishonga inowedzera kuwanda uye yakagadzirira kuita. Asi hapana chikonzero chekuedza kuvhomora yako yezuva rose.
Kubatanidza Basa reMimba
Kufungira mumimba ndeye chikamu chekugadzirirwa kusimbisa simba nekufamba zvakanaka muPirates. Tinogara tichitarisa mufananidzo wose umo kubatana kwezvikamu zvose zvemuviri, kushandiswa kwakakwana kwefema, uye kushandiswa kwekucherechedza zvakakosha kunobatanidzwa pakuwana zvizere zvizere zvekuita basa rimwe nerimwe. Verenga zvakawanda pamusoro pePirate inobatanidza nzira yekuita basa uye matanhatu Pilates mazano .
Iye zvino zvaunonyanya kunzwisisa maitiro ekushanda mimba dzako, iwe ungada kuisa wako kusangana nePilates flat abs series .