Nzira Yokuita Sei Pilates Clam Exercise

Ichocho chikamu chinoratidzirwa uye chiri nyore Pilates chiito. Icho chikwata chekutanga chiri chimiro chakanaka chevatangisi uye inopa nheyo yePirate yakanyanyisa maitiro.

Pilates clam iri nyore chaizvo kuita uye iwe paunopinda muyimbi, iwe uchaiwana kuva kuwedzera kwekushanda kwako kunowedzera mahudyu ako, mahudyu, uye izvo zvose zvakakosha glutes.

Chii Chinonzi Pirates?

Pilates clam chirongwa chinoratidzika chinotanga kubudisa mahudyu nemahudyu. Inodzidzisawo kudzivirira kwepelvic sezvo gumbo rinotenderera mukati nekunze pachiuno.

Ichi chiito chiri kushevedza misoro yako yakadzika midzi matanhatu. Misoro midiki uye yakadzika inozivikanwa yehupsi inobatsira nekufamba kwemakumbo ako uye chiuno, kuumba kufamba kweplvic uye zvakakosha kuhutano hwakakwana nekuvimbika kwechiuno chako.

Clam ichakubatsira iwe kuvaka simba uye kushanduka kwaunoda pane zvimwe zvakaoma-maitiro ekunyengera. Iwe unoda unyanzvi humwechete-hutsika hutsika, hutende hwakasimba , hutumbu hwekudzivirira, uye kusunungura gumbo rakazvimiririra pamapapiro-apo iwe unofamba uchienda kune maitiro akaita sendivi kukwikwidza nyaya .

Nzira Yokuita Sei Pilates Clam

Iwe unoda Pilates mat kana kuti yakasimba, padded surface.

1. Nhema parutivi rwako nehudyu mako uye mapepa mumutsara wakarurama.
   • Bendama namabvi kuitira kuti mahudyu ako ave panokwana 90-degree kumutumbi wako.

1. Zorora musoro wako pamusoro payo sezvo yakatambanudzirwa pamusoro, kana kumira, chero ipi zvayo yakanyatsonaka.
   • Iva nechokwadi kuti mutsipa wako wakareba kuitira kuti musoro wako usati wadzoswa shure kana kutungamirirwa mberi.
2. Bhenesa ruoko rwako rwepamusoro uye isa ruoko rwako pasi pasi pamberi pebhokisi rako kuti ugare wakasimba.
3. Isai mahudyu enyu zvakananga pamusoro pemumwe nemumwe. Ita zvakafanana namafudzi ako.
   • Shandisa mishonga yako yakadzika yepamuviri kuchengetedza kurongeka uku mukati mekushanda.

1. Chengetedza zvigunwe zvako zvitsvene pamwe chete kana iwe uchitenderera zvishoma nezvishoma gumbo rako muchikanda chechiuno kuitira kuti ibvi rinotanga rizarurire.
   • Vhura mabvi chete pane zvaunokwanisa kuenda kunze kwekuvhiringidza kuenzaniswa kwechiuno chako.
2. Zvishoma nezvishoma taurirai mabvi enyu kumashure.

Dzorerai clam kasvika mairi, zvino shandura mativi.

Paunenge Wakanyaradzwa

Sezvatotaurwa kare, clam ndiyo nheyo yemamwe maPirate maitiro apo iwe uchanamatira parutivi rwako. Kuwana kuenzanisa kwakakwana kuchengetedza muviri wako zvakakosha ndiko kunokosha uye zvakakosha kuita chidimbu nguva dzose sezvaunokwanisa.

Paunowana nzvimbo yako yenyaradzo nechokuita, iwe unogona kutanga kuvaka pairi.

A Breathing Pattern

Tanga nekuwedzera mhepo yekufema kune chikamu chako. Tevera kufema kwako uye uzarure mabvi ako paunenge uchidzima uye uvavhare ivo paunenge uchiita.

Chengetedza kufema kwako zvishoma nezvishoma uye zvakasimba uye tevera muenzaniso uyu neine rhythm runyoro.

The Clam Squeeze uye Reverse Clam

Izvi zvinoshandiswa zvakafanana ne clam. Panzvimbo pokusimudza bvi rako, iwe ucharamba wakabatana namabvi ako pamwechete.

For the Clam Squeeze:

1. Nhema munzvimbo imwechete sechavha uye uise mutsami pakati pemabvi ako.
2. Sezvaunenge uchifamba zvishoma nezvishoma, zvinyoronyoro fanya muteyo nemabvi ako.
3. Pauri inhale, kusunungura mutsamiro.

Dzokorora izvi zvishanu, uye shandura mativi.

For the Reverse Clam

1. Nhema munzvimbo imwechete seyochemi.
2. Chengetedza mabvi ako pamwe chete uye zvishoma nezvishoma usimudze uswa hwako uye uchitsike kumusoro (iwe 'clam' inozarurirwa kumashure) sezvaunenge uchibudisa.
3. Paunenge uchinge wanyora, zvishoma nezvishoma udzikise uswa hwako uye netsoka.

Dzokorora izvi zvishanu, uye shandura mativi.

The High Clam

Ichocho uye chivharo chakakwirira zvose zviri kutanga kutanga Pilates maitiro. Kana uchinge wakaziva clam, iwe unoda kutamira kune chikwata chepamusoro . Misiyano haina kukosha uye iwe uchaona kuti iyo inobatsirawo zvikuru mahudyu ako.