Mhembwe imwe chete inokanda Pirates inotarisa inotarisa pamusoro pemisasa, misumbu iri kumashure kwehudyu dzako. Iyo minda inowedzera chiuno uye inochinja mabvi mumabasa akaita sekufamba uye kumhanya muupenyu hwezuva nezuva. Iyo imwe gumbo rinokanganisa basa iriwo inzira yakanaka yekushandira simba rako, kudzidzira kuchengetedza mimba dzako dzisimudzwa, chifuva chakazaruka, uye mapepa akasimba.
Ichi chiito chakafanirwa nevatangisi uyewo kuva chinhu chinokosha chekudzidza zvakanyanya.
Zvaunoda
Iyo imwe gumbo rinokanganisa rinogona kuitwa kumba kana pa studio. Zvose zvaunoda ndiPirates exercise mat .
- Dambudziko: Nyore, chiito ichi chakakodzera vanotanga
- Nguva Yakakodzera: Maminitsi mashanu
Nzira Yokuita Izvo Kudzidzira
Ngatitarisei kuti tingaita sei gumbo rimwe chete kukanganisa nhanho nhanho:
- Nhema pamudumbu mako nemakumbo ose pamwe chete, akawedzerwa shure kwako. Shingairira (simbisa) mukati mako mahudyu uye hamstrings kuchengetedza makumbo ako kuti asafuratira.
- Simudza muviri wako wepamusoro kuitira kuti iwe unotsigirwa pamafudzi ako.
Checkpoints:- Chengetedza mapepa ako uye scapula (mapapiro emapapiro ako kumashure kana "mapepa emafudzi") pasi, uye chengeta chifuva chako chakakura.
- Zvipfeko zvako zvichave zvakananga pasi pemapfudzi ako.
- Maoko anogona kuiswa pamwe chete pasi pasi pamberi pako kana kuomesa sezvinoratidzwa.
- Tarisa pasi kana zvishoma mberi kuitira kuti mutsipa wako uve kwenguva yakareba yepamusoro pako
- Iyi nhanho yechitatu inokosha zvikuru pakuchengetedzwa kwemashure mako: Tumira tailbone yako pasi nechokuita pasi iwe uchikwevera mimba dzako kubva pamat. Kutumira tailbone kumucheto kuchareba nekudzivirira pasi yako kumashure. Uyezve, kuita basa iri newayo well abs yakagadzirirwa mune kuwedzera kunowedzera uye inoita kuti ive nani pakudzidzira kwako.
- Inhale. Exhale uye benderera gumbo rako rorudyi kune 90 degree degree. Zvadaro, zvipinza kaviri kumucheto wako netsoka zvisingatauri. Shandisa mazhenje maviri akaipinza kuti atsike gumbo. Chengetedza mabvi ako nekuchengetedza mhepo yakabatanidzwa uye kwete kukamba zvakaoma.
- Inhale kuchinja makumbo, kuwedzera gumbo rorudyi sezvaunochera kuruboshwe.
- Exhale, achiita mapulisa maviri nerutsoka rworuboshwe.
- Dzokorora matanhatu kusvikira kune masere.
Mazano
Pamwe nekutevera nhanho-nhanho mirairo pamusoro apa, zvishomanana kuchinja kunogona kubatsira:
- Kana iwe uine simba kuburikidza nekamuri yako uye pasi rako rezasi rawedzerwa, kwete kupunzika, edza basa iri nemakumbo ose akatakurwa kubva pasi pasi apo paanowedzera. Izvi zvinowedzera nekusimudza kwemakumbo kunze kwechiuno. Chengetedza tailbone yako ichifamba ichienda pasi.
- Vamwe vanhu vanoita basa iri rinoshandura chinzvimbo chetsoka; vanogona kuita kushandura kushandura uye voita pfungwa inokandwa.
- Rimwe rutsoka rwerudyi rwakajeka ruchava rakanaka rekuita zvekushandisa kwechimwechete gumbo kukanganisa. Icho chiito chepakati-chemuviri chinotambanudza maronda anokanganisa wachangobva kushandisa.
- Kana uine dambudziko kubva pamarwadzo emakumbo panguva iyi, kunyanya kubva kuBunion, bvunza murairidzi wako wePilates kuti uchinje kana kushandura. Ndizvo zvakanakira kuva nemudzidzisi.
Wrapping Up
IPilates imwe yemhembwe yemakumbo ibasa rinoshandiswa zvakasiyana-siyana rinogona kuitwa nemunhu kubva kune anotanga kusvika kune imwe yepamusoro yekuita. Mukuwedzera pakushanda pamisasa yako, basa iri inzira yakakosha yekushanda simba rako.
Nzira yakakodzera, nokunyatsotevera mirairo iyi-nhanho, haisi kukosha chete kuti uwane zvakanyanya kunze kwekuvhima asi kuti udzivise kukuvara. Kune avo vane kurwadziwa kwetsoka kana kuti vanongoda kuwedzera zvishoma, zvimwe zvigadziriswa kana kushandiswa kunogona kuedzwa. Rimwe rutsoka rworudyi rwakatambanudza runoita kukonzerana kwakasimba kwegumbo rimwe chete.
Pasinei nokuti uri wekutanga, kungotanga naPilates, kana mudzidzi akapfuura, kushanda nemudzidzisi kunogona kubatsira kuti uve nechokwadi chekuti uri kuita maitiro aya zvakanaka uye akachengeteka.
> Sources:
> Campos, R., Dias, J., Pereira, L. et al. Migumisiro yePirate Method pamusoro Pemazuva Ekugadzirisa Utano Hwakanaka: Kurongeka Kwakarongeka uye Meta-Kuongorora. Nhaurwa yeMitambo Mishonga uye Physical Fitness . 2016. 56 (7-8): 864-73.