Pilates yakagara ichibatanidzwa nekugadzirisa kana kugadzirisa asi kune zvikonzero zvakawanda zvinonakidza zvekuwedzera Pilates kune retare yako. Vanhu vari kuona kuti izvi hazvisi kungoita zvekuita zvepabonde zviri nani, asi kuti zvizhinji zvezvakakosha zvePirate zvine zvakawanda-kupfuura-zvinobatsira muhotera. Pilates inozivikanwa kuti inoratidzira pasi pepulvic, kusimbisa mimba uye kazhinji inovandudza kushanda kwemuviri.
Izvozvo zvisingazivikanwi ndezvipi nzira dzakakosha iyo Pilates inogona kuita kuti hukama hwako hwepedyo huwedzere. Heano maitiro mashanu aunogona kutora kubva pamakati kuenda kumatidziro pasina nguva zvachose.
Shandisa Pelvic Floor yako
Inofanira kunge yakanyatsooneka kuti toni yakagadzikana pamasumbu ndeye chinhu chakanaka chepabonde. Kunyange zvakadaro vanhu vakawanda havana ruzivo rwemisungo yepasi yavo yepilvic kana kuti vangazvibatanidza sei.
MuPirates, tinoshanda nechepasi pepadvic sechikamu chekudzika kwemuviri wemuviri. Kudzidzira kwakawanda kunosanganisira kushandiswa kushandiswa kwemisungo yepadvic pasi sechikamu chechinangwa chokubatanidza, kutaurirana uye kusimudza nepakati pemuviri wemuviri. Hatisi kutaura nezvekushanda zvakanyanya pasi pechipfini kana kuti zvinoreva kuti mishonga iyoyo inofanira kunge yakabatanidzwa nguva dzose. Zvatinoshuva ndezvepurasitiki iyo inogona kunge yakafanira kugadzikana kune zvinodikanwa zvebasa chero ripi zvaro rinobatanidzwa, pasinei nekuita zvepabonde kana kurovedza muviri.
Chii chaunofanira kuita? Itai kuti maKegels enyu avete. Dzidzira Kegels pamwe nemumwe wako kana uchiita zvepabonde. Shandisai nguva kana dzisina simba kuti muswededze musimba yenyu yeplasvic mukati uye kumusoro uye cherechedzai imi mose munonzwa.
The Pilates Powerhouse
Unoda chiito chepilvic chakanaka here kana kuti chakasimba chine simba? Zvino iwe uri kutaura nezvekonti yemabasa inosanganisira mahudyu ako, misungo yepamuviri, masumbu emimba, mushure mushure, nezvimwewo.
Muchidimbu, simba rePilates iro rinopfuura kungowanikwa chete. Zvakachengeteka kutaura kuti rimwe nerimwe rinopera Pilates yose inotanga inotanga ichibva mukati momuviri. Zvimwe, zvakasiyana nemamwe masimba akawanda ekushanda maitiro apo iwe unofamba unofamba uchidzokorora zvakadzama Pilates zviyero zvekudzikama nguva nekufamba kwenguva kuitira kuti iwe nguva dzose uwedzere simba uye kutambanudza. Izvi zvinoreva simba repelvic rakakura uye kushanduka kwemamiriro ezvinhu nekunaka kukuru pakati pemashizha.
Chii chaunofanira kuita? Shandisa bhiriji rako refudzi pamat . Kuruka uye pasi pakati pekudzokorora kwega kwega. Zvadaro tauya uende kune mateti. Nokushandura, kushanda kwako uye kusimba kunofanirwa kubatsira munhu wese kupfuura pakupedzisira.
Shandisa Pilates yako Breathing
Paunenge uchiita zvepabonde kana uchiita zvepabonde zvakanyanya, unoda ropa rose re-oksijeni rinogona kukwanisa kufamba mukati memuviri wako, richizorodza masero ako, kukurudzira kutsungirira kwako, nekusimudza pfungwa dzako dzose. Zvinosuruvarisa, kune vanhu vazhinji, shanduro yavo yekufema zvakanyanya haisi kupera-kwete kukwanisa kugadzirisa zvepabonde kana kushandisa muviri. MuPirates, tinodzidza kureba nekufambisa kufema kwedu nguva yekufema nechinangwa chekushingaira. Shandura izvi mukuita rudo kana iwe uchikwira pane chimwe chinhu chinopfuura quickie uye iwe neshamwari yako unokwanisa kutora chirongwa chepabonde chinotora masikati makuru kana kupfuura.
Chii chaunofanira kuita? Shandisa Pilates yako mazana mashoma . Zvadaro chevedza 5 count inhale uye 5 count count exhalently munguva yepabonde. Kune avo vanoda kutsvaga pfungwa yekuti tantric kufema mune zvepabonde, iyi inhano yakanaka yekutanga.
Kunetseka Ndiyo Pilates Way
Chimwe chezvinhu zvinosuruvarisa pamusoro pekuvhiya ndezvokuti vanhu vazhinji vanoedza kusavepo nokuda kwayo. Vanoshanda miviri yavo asi vanotumira pfungwa dzavo kune imwe nzvimbo. Kana iwe ukadzoka mupfungwa uchiongorora kunze kwekuita basa, unogona kuwira muitiro iyo panguva yepabonde. Kuvhiringidza muvengi wegutsikane rwepabonde saka kushanda pakutarisa kwako kunokosha. Joseph Pilates chinangwa chaifanira kubatanidza muviri nemafungiro kusvika pakukwirira kwemweya uye kufara kwakakwana kwezvifadza zvehupenyu.
Chii chaunofanira kuita? Tanga pakutanga. Tanga nePilates Mat maitiro epamba . Shanda pane mazana mashanu ekufamba uye uine huwandu hwakanyanya. Usarega pfungwa yako ichidzinga kunze kwemuviri wako. Cherechedza manzwiro ako, zvinetso, nekufema. Nguva inotevera iwe uchinzwa frisky, tora chinzvimbo chako chitsva chinowanikwa newe uye ugare uripo. Izvi zvingava zvakanyanya kuoma kune vamwe asi zvine zvakanyanya kunaka.
Kuenzanisa Zvakanaka Kunoreva Zvimwe Zvakasiyana
Pilates inoitika inoitika shure kwako, pamudumbu mako, mukugara, kupfugama uye kumira. Vakawanda vanofambisa kusava nekusimba kwako uye kuenzanisa. Kuita zvepabonde kunogona kunge kunotyisa kune vamwe sezvatinowanzoita tsika dzese dzinosanganisira kudzokorora nzvimbo imwechete. Apo patinokura, kuedza zvinhu zvitsva kwakaoma mupfungwa uye mumuviri. Kuvandudza mararamiro ako kunogona kubatsira kukurudzira munhu wose kuedza motokari nzira itsva uye panguva imwe chete kutichengetedza isu kuchengeteka.
Chii chaunofanira kuita? Itai kuti vamwe vamire Pilates vanopinda muchiito chenyu. Zvizhinji zvinogona kuitwa chero kupi zvako uye nguva ipi zvayo saka iwe haufaniri kuzvipira kumushandirapamwe kuti uvandudze kusara kwako nekubatana.
Pakupedzisira, Pilates ndeyekuenzanisa muviri wako. Kuenzanisa kwesimba, kufamba uye kunyange muviri wako makemikari. Kushanda muviri kwakanyanya kwakaratidzwa kuderedza mahomoni ezvepabonde uye motokari asi kuita zvekuita zvine mwero kunogona kusimbisa zvose zviri zviviri. Ngwarira chero basa raunosarudza iro rinotora Pilates kunzwisiswa kwekurudyi-kukura kwako kubasa ndiyo nzira yakanakisisa yekuita muviri unofara mukati uye kunze kwekamuri.
Wakamirira chii?