Nzira Yokuita Sei Pilates Swan

Svondo muPirates ndeyekuwedzera kushandiswa. Icho chimwe chezvinhu zvakanakisisa zvidzidzo zvaunogona kuita sepamberi yekudzivirira kwemazhinji mberi kuruka maitiro muPirates mat work.

Svondo inotanga mushure-muviri, inowedzera chifuyo uye inotambanudza mimba, hip flexors uye quadriceps.

Swan inowedzerawo kusimbisa. Munharaunda yose, mimba dzinoramba dzichitenderera uye mapepa, kumashure, mukati mahudyu, pelvic pasi , glutes, uye mimwe mitambo iri kushanda.

Ona mazano ari pasi apa ekushandurwa kwemazano emabasa aya.

Zvaunoda

Zvose zvaunoda ndezvokugadzirisa muviri .

Nzira Yokuita Izvo Kudzidzira

1. Nhema pamusoro pemakumbo pasi.
   
   Chengetedza maoko ako pedyo nemuviri wako sezvo iwe uchikotamisa zvidzitiro zvako kuti uise maoko ako pasi pemapfudzi ako. Vafudzi vanofanira kunge vari kure nenzeve.
   
   Makumbo anowanzobatana pamwe chete, asi zvinogamuchirwa kuita basa iri nemakumbo mapepa-kuparadzaniswa.
2. Ita mishonga yako yemimba , uchisimudza bhomba rako kubva kumusoro. Mimba yemakumbo inoramba yakasimbiswa mukati mekushanda.
3. Inhale: Itai kuti mushure mako, kutumira simba kuburikidza nepamusoro wepamusoro wako sezvo iwe uchinge waisa zvigaro zvemaoko nemaoko mukati mechipfuti kuti utsigire refu yakakwirira kumusoro kwemuviri.
   
   Makona acho ari pedo nemuviri, musoro unogara uchienderana nemutsana, uye chiuno chichigara pamate.
   
   Dzivirira pasi yako kumashure nekutumira muswe wako bone pasi kumatare.
4. Exhale: Chengeta mimba dzako dzichisimudza apo iwe uchisunungura arc, achiwedzeredza musana wako sezvo torsi yako inodzokera kumubhedha nenzira yakafanana: pasi-mudumbu, mukati-mimba, pasi-nenyundo nezvimwe zvakadaro.

1. Dzokorora Swan 3 kusvika ku5 kushandisa rimwe, kufema kufema kutsigira kufamba.
2. Nhanho dzinotevera ndeyekuti uedze gomba nemutsipa wemutsipa uye oenda kunyura .

Mazano

1. Zvakanakisisa kuita gorozi mushure mokunge uchitonhora musana nemamwe mashure ekufamba mazai maitiro, zvakadai semusana wechipfuva uye zana .
2. Usasimudza torsi yako yakakwirira kwazvo. Chengetedza musana wako nekuchengeta yako abs yakasimudzwa, muswe wako bone uchienda kumatanda, uye chiuno pachiriri.

1. Kufambisa pasi pevhu, mukati mahudyu, hamstrings, uye glutes zvichabatsirawo kutsigira zvakaderera kumashure.