Tsanangudzo uye Mirayiridzo
Tafura yemakumbo ndiyo nzvimbo yekutanga yemarudzi akasiyana-siyana ePirates maitiro . Iyi nzvimbo inogona kushandiswa sekushandurwa kwemaPirate akawanda maitiro, nekuchengeta makumbo muhope yepamusoro.
Mune makumbo emakumbo emakumbo, mabvi anonamatira kuitira kuti mahudyu acho aite zvakananga pasi uye shins zvakafanana nechomukati. Makumbo anofanirwa kunyatsodzika pamwe chete kuitira kuti mahudyu emukati apinde.
Inonzi imba yepamusoro nokuti gumbo rako riri pasi rinogadzira denga, rakadzika pamusoro petafura apo mahudyu ako ari kugadzira makumbo akajeka, akafungidzira etafura, achikubatanidza pasi.
Nzvimbo yepamusoro yepamusoro pembiru ndeyekudzidzira kwayo yose. Icho chinopesana nechepakati pebdominus muscle.
Paunoona gwenga retafura mumirairo yePilates ikozvino kana murayiridzi wako anokuudza kuti uende patafura yepamusoro, iyi ndiyo nzvimbo yavari kuratidza.
Mamwe mazita ekufananidzira uye maenzanisi emabheji emitambo
- tafura pamusoro pemakumbo
- tafura-pamusoro pemakumbo
- tabletop position
- tafura-kumusoro nzvimbo
- tafura yepamusoro
Mienzaniso nemashandisirwo emabheji emitambo Position
- Pirates Mazana : Ichi chiito chekare chinogona kuitwa pamwe nemakumbo paine 45-degree angle kana makumbo patafura yepamusoro.
- Muchinjikwa weCriss : Kufamba uku kunotanga musingarevi maitiro echepakati uye kunofambisa patafura kuti uite basa racho.
- Pilates Crunch
- Toe Taps
- Chinyorwa Chakatsika
Mamwe Tabletop Positions uye Maitiro
Kunze kwekushandiswa kweshoko kwePirates, pane mamwe maitiro uye inoshandiswa iyo kushandisa izwi remutambo.
Tabletop Prop : Kutarisa pamusana wako uye kuisa tsoka dzako pachigaro, bhokisi, kana kurovedza bhora pane 90-degree angle. Iko kushandurwa kunogona kushandiswa naPilates maitiro.
Reverse Table Top / Table Top Yoga Pose: Iyi inzvimbo ye yoga iyo inotarisana kumusoro, yakasimudzwa kubva pasi pasi nemaoko nemakumbo.
Iyo inozivikanwawo seCrab pose uye se Half Reverse Plank. Muchiitiko ichi, dumbu rako uye chifuva zvinoumba tafura yepafura. Uye kuvhiringidza zvinhu, Tafura iri (Bharmanasana) dzimwe nguva inonzi Table Top, asi inopesana, ichifugama ichidzika pasi, maoko akawedzerwa uye mahudyu zvichienderana nechepasi, shure kwako ikozvino tafura yepamusoro.
Tafura yekudzidzira muviri: Kupinda mukati uye kunze kwepamusoro pechigadziko chepamusoro ndiyo yekuita basa. Iwe unotanga kurara pamusana wako; mabvi akadzikamisa, tsoka dzakaputika pasi. Ikozvino simudza rutsoka rumwe kuenda panzvimbo yepamusoro pechigaro chepamusoro, uchiteverwa nemimwe jumbo. Bata nzvimbo kwemasvondo gumi, edza kudzikisa makumbo ako kamwechete panguva imwe chete pasi. Izvi zvinogona kudzokororwa kazhinji. Nokuda kweimwe dambudziko, iwe unogona kureva nemapurumisi yakareba urefu hwepamusoro pako. Izvi zvinogona kuwedzera kusagadzikana patafura yekugadzirira.
Tabletop Dip: Ichi chidimbu chakaitwa paunobata tafura kana bhenaki shure kwako, kupfugama namabvi ku 90 degrees kuti usimudze tsoka dzako kubva pasi uye uzvidzike nemaoko ako kusvikira maviro ako ari munzvimbo ye-degree-90. Inoshandisa misungo yakawanda mumaoko, mapepa, mahudyu, uye mahudyu.