Mutumbi wako wepamusoro uchabatsirwa naPilates sezvaunotaurira uye unowedzera kuchinja mumaoko ako, mapepa, uye kumashure. Asi hazviitike nekuzviparadzanisa muviri. Kuita muviri kwepamusoro nePilates maitiro kunofanirwa kutaridzirwa mumamiriro ezvinhu ekuvandudzirwa kwunifomu kwomuviri wose. Kutsigira uye simba mukati memuviri wepamusoro zvinosanganiswa nenheyo uye vanouya pamwe kuti vaone kushanda kukuru kwezvose.
Nezvinhu izvi zvinokosha mupfungwa, heano nzira shanu dzaungashandisa Pilates kuisa pfungwa pakutaura uye kuchinja kwemaoko ako, mapepa uye kumusoro kumusoro.
1. Dzidza Maitiro Anofambisa Ezvombo Zvako Nezvidimbu
Usati wawedzera maitiro uye simba zvinetso, iwe unoda kuva nechokwadi chokuti uri kutamisa maoko ako nemapfudzi munzira dzinoita kuti dzibatanidzwe, dzakabatana nechepakati yako, uye usarasa chimiro chako kubva whack. Ichi chikamu chiri nyore asi chinonyanya kukosha chePirates-based upper body workout.
Kugadzikana kwakakwana kana kugadzikana kwechimwe chinhu chimwe chinhu murayiridzi wako achakudzidzisa paunenge uchidzidzira. Iwe uchanzwa murayiridzi wako ati atakure mapepa ako (scapulae) pasi, zorora mapepa ako, uye gadzirisa scapulae yako shure kwako. Ikoko nzvimbo yako yakagadziriswa inoratidzirwa ruvara rwefudzi rako. Kana iwe uine ivo vakagadzirira, vakwevedzwa, kana mapapiro kunze havakatsigiri pane apo musingarereki.
- Maoko ekusimudzira nzvimbo anokubatsira iwe kuchengetedza kurongeka kwemuviri wako. Maoko ako akasimudzwa pamusoro pomusoro wako sezvaunenge ureva musati wamborerekera. Iwe zvino uuye navo pasi pasi shure kwako paunenge uchitseuka uye wozosimudza kumusoro uchikanganiswa. Inobatsirawo kuvandudza mararamiro ekufamba mumapfudzi ako.
- Ngirozi inosimudza maoko inoitwawo kana ichinge isingapindi mune zvematongerwo enyika. Inokubatsira kudzidza kuti ungashandisa sei maoko ako nemapfudzi pasina kurasikirwa nekugadzirisa kwemashure ako uye rib cage. Iwe unobvisa maoko ako kubva kumativi ako uchienda pasi pasi sekuti iwe uri kuita ngirozi yechando.
2. Zvombo zvebasa uye mapepa ane muviri wose
Mapuranga uye mapiritsi-based exercises sezvakaita Pilates kushanduka-akakwana zvakakwana pakuvaka mutsetse wemuviri wepamusoro uye kuvimbika kwenheyo.
- Iko kune maBhaibheri matatu e plank anowanzoshandiswa muPirates. Iyo plank yakaitwa nemaoko akajeka uye maoko ako pasi pasi zvakananga pasi pemapfudzi ako. Danda redhapin rinogadzirwa nemaoko akadzikamisa uye zvidzitiro zvako uye zvigadzirwa zvepanyika pasi. Pombi yechipikicha inokurwisa iwe sezvainenge isinganzwisisike. Muviri wako wose unoda husi hwakasimba hwokukutsigira iwe pamapuranga.
- Pilates push-ups yakasiyana zvikuru neyekuita gym classic. Nzvimbo yekutangira yakamira uye iwe unotama uye unofamba munzvimbo yepuranga usati wadzika kupinda mu-push-up, ndokudzokera kune plandi uye uchidzokera kumashure.
- Kudzokorora kutsvaga kunosanganisira swan, mhou, kushambira, uye plank. Vanosimbisa mushure uye vanokosha zvakakosha kune mberi-kupeta Pirates maitiro.
3. Shandisa Pilates Magic Circle
Mhemberero yemashiripiti , inozivikanwawo sePilates ring, ichakubatsira iwe kutaurira nzvimbo dzose dzekumusoro kwako kumashure nemaoko. Inowedzera kupikisa kwemaoko uye mapepa uye inopa mhinduro kumusiyo. Kana ukashandisa zvakajeka, uchidzivisa kusunungurwa uye nekuisvibisa mukati, iwe uchange uchishandisa kushandiswa kwechibvumirano chinobatsira kusika misi yakatarisa kwenguva refu. Pilates magic denderedzwa kumashure kumashure kushanda shandisa iyi device.
4. Wedzera Maoko Ezvokudya Maoko Ako Kuita Basa
Kuwedzera zviedza zvitsvuku, kutora bhora, kana zvigadzirwa zvemaoko zvinowedzera kubudisa simba pamagetsi ako uye mapepa uye kukurwisa iwe kuchengeta mapepa akabatanidzwa nechokutanga.
Kune nzira dzakawanda dzekuisa zvisikwa zvemaoko muPilates mat workouts . Chinokosha ndechekuti ivo vanofanira kunge vakajeka (1 kusvika ku 3 mapaundi) uye havasi kubvisa muviri wako kunze kwekuenzaniswa.
5. Wedzera Mberi uye Simba Flexibility
Tsika uye simba pamwe chete. Iwe haudi simba risina kushanduka uye iwe hausi kuda kugadzirisa pasina simba rekubatanidza nekurishandisa. Izvi zvinonyanya kukosha mubasa remuviri wepamusoro apo iwe unowanzova nechinangwa chekuvandudza mararamiro akanaka ekufamba uye kushanduka kwehupenyu hwezuva nezuva. Kuisa maoko nebandauko zvinotarisana nekuita kwako zuva nezuva.
Shoko Rinobva
Kuti uwane maonero nePilates , iwe uchange uchishandisa mazano aya zvakakwana mumuviri wePilates kushanda. Farira maitiro ekushandisa mumusha uye wedzera kushanda kwako nePirates makirasi emakirasi. Iwe uchavaka simba rako repamusoro uye kushanduka.