Pilates Inodzidzira Kubasa Rokuenda

Hazvingave zvakanaka here kana zvose zvaunofanirwa kuita kuti uve muchimiro chekuputika kwaiva kupamba? Chokwadi. Asi chokwadi ndechokuti, kutsika kunoita zvishuvo pamuviri zvinonyatsosangana nekuita ski maitiro kubva pamatope zvakare.

1 - Pilates Maitiro Okufambisa Pasi

Pilates , nzira yekushanda inonyanya kuve nesimba guru , kushanduka, kugadzirisa, uye kutonga, inonyanya kukodzera kugadzira basa rokuputika.

VaPirate vakasarudzwa vanoita basa mukutambisa kunotevera mazita akadaro echechi sa:

• kusimbisa uye kuzarura chiuno chinosungirirwa pavanenge vachichengetedza sarafu yakasimba
• kudzidzira unyanzvi hwokudzidzira
• kunyorera mukati mahudyu kuti uite zvakafanana
• kutsigira kukwanisa kuvhara chiuno nemuviri wakadzika wepamusoro
• kusimbisa uye kutarisa kumashure
• zvakazara mumamiriro ezvinhu

Iwe uchawana hutano hwekudzidzira mazano nehutano kune mamwe mazano akazara uye manotsi pamusoro pekuti basa rega rega rinobatsira sei fomu ye skier. Kudzidzira kunogona kuitwa ivo pachavo, sekudziya kana kushandiswa mune chirongwa chikuru chekushanda kwepasi.

2 - Imire Piriates Legwork

Kubatsira kwekushanda kwepasi: Inofambisa makumbo ako, inodzidzisa makumbo kuti iite kuenzanisa, toni mamakumbo, chidziro uye misi miviri, inovandudza kuenzanisa

Basic Legwork Dzidzisai Mazano:

1. Simira uchitarisana nemadziro kure zvakakwana kuti zvipfeko zvako zvigadzire asi zvigadziko zvakapeteredzwa pamadziro. Sezvo iwe uchivandudza mararamiro ako unogona kubva kunze kumadziro.
2. Mira wakareba, namafudzi ako akazorora. Chidzitiro chako, chiuno, mapepa uye nzeve dziri mumutsara. Makumbo ako akafanana uye tsoka dzako dziri mberi.
3. Bhenama mabvi kuitira kuti muviri wako uende zvakananga. Mabvi ako anofanira kutarisa pamusoro petsoka dzako uye kwete kudarika zvigunwe zvako. Nyeredzi dzinogara pasi.
4. Nemabvi ako achiri kukotama, chengeta kusvika kuhafu yezvigunwe.
5. Pakati pehafu yezvigunwe, pfugama pasi nepasi kuti usimudze kuti umire pamabhora etsoka dzako.
6. Kuchengetedza maitiro ako zvakananga kumusoro uye pasi, kuderedza zvitsitsinho kusvika pasi, kuwedzera musana wako uye kumashure kwegumbo rako sezvaunoenda.
7. Dzorerai muenzaniso katanhatu.

Detailed instructions for Pilates Standing Legwork

3 - Chidimbu chekudzidzira Kudzidzira

Kubatsira kwekuvhima kwepasi: Kunowedzera kushanduka kwemamiriro okunze, kunotarisa kumashure uye kunyura, kunononoka mimba yemimba.

Basic Spine Stret Exercise Instructions:

1. Gara wakareba pamapfupa ako, nemakumbo ako zvakananga pamberi pako, chikafu chinoparadzana, tsoka dzakasununguka. Tight hamstrings? Bhudza mabvi ako zvishoma uye / kana kugara pachero rakagadzirwa kana mutezi muduku.
2. Big inhale: Simudza maoko ako pamberi pako kusvika pasi pepfudzi refu; chengeta mapepa ako akadzikama pamusana wako sezvaunowedzera simba kusvika kumusoro kwepamusoro wako. Lengedzera musana wako mukati mavo maviri.
3. Deep exhale: Curl mberi sezvinonzi pane bhora. Svika kune zvigunwe zvako. Musana wako wakavharwa uye dumbu rako rinosimudzwa. Iwe uchanzwa uchitambanudza mushure mako uye mushure.
4. Inhale: Shandisa mishonga yako yepamuviri kuti uunze mapepa ako akakwana, uye shandisa mutsara wako kusvikira wava kugara wakareba zvakare.
5. Dzokorora katatu kakawanda.

Kunyoresa maitiro emitemo yepamusoro

4 - Zviro Rokurovedza: Pilates Pelvic Curl

Mafaro Okufambisa Kwemhepo: Anowedzera musana, glutes, uye hamstrings. Inoratidzira gumbo remukati, rinopisa musana, rinotanga mberi kwechiuno.

Pelvic Curl Practice Instructions:

1. Nhema pamusana wako nekutakura kwepakati , mabvi ako akadzikamisa, tsoka dzakaputika pasi, pasi petsoka nemakumbo. Vafudzi vari kure nenzeve, uye maoko ari pedyo nechemberi, achinyoroveswa pasi. Inhale.
2. Exhale: Dhonza mishonga yako yepamukati uye kusvika pakuwedzera musana wako pasi, uye tenderera mapepa ako kuitira kuti sacrum yako igare yakadzika pasi. Dzvinyirira muchitsiko kuburikidza netsoka dzako uye kumashure kwemaoko ako sezvo mapepa ako achiri kuramba achikanda kuitira kuti musana wako uwedzere kubva pamate. Chengetedza makumbo ako akafanana. Izvi zvakakosha pakupedza muviri wako kudzidzira.
3. Mira apo mabvi ako, mahudyu, uye nzeve zviri mune imwe mutsara. Kurema kuri kune chikamu chepakati chebhandi rako rebandupa uye mushure mezvanza zvako, kwete mutsipa wako. Inhale.
4. Exhale: Zvishoma nezvishoma fungidza musana wako kumashure kusvikira pasi, vertebra ne vertebra. Shandisai mubhokisi, mudumbu rekumusoro uye mudumbu rakadzika. Kusunungurwa kuenda kune zvematongerwo enyika.
5. Dzokorora katatu kakawanda.

Detailed instructions for pelvic curl

5 - Zviro Rokuita: Pilates Criss Cross

Kubatsira kwekuvhima kwechechi: Kunowedzera misimba yemimba, inotarisa pane zvinyorwa, kunomesa hip flexors, kunowedzera kupera kwepelvic

Dzidzisai Mirayiridzo yeCris Cross:

1. Nhema pamusana wako nemakumbo ako patafura . Isa maoko ako shure kwechiso chako nemakumbo akavhara.
2. Exhale: Bvisa yako iri mukati uye uvhare mutsara wepamusoro kubva pamate. Inhale.
3. Exhale: Chengetedza mapapiro ako akazaruka, chifuva chakanaka sezvo iwe uchitenderera mutsara wako wepamusoro kuitira kuti fudzi rako roruboshwe riende kumabvi ako ekurudyi. Sezvaunoshandura, wedzera gumbo rako rezasi kuruboshwe, wedzera gumbo rimwe pa 45-degree angle (yakakwirira iri nyore, yakadzika zvakanyanya).
4. Inhale kuti auye kusvika pakati - muviri wepamusoro wakakomberedzwa, makumbo patafura.
5. Exhale: Wedzera gumbo rako rorudyi sezvaunoshandura rutsoka rwako rwepamusoro, kutora bandauko rorudyi kumabvi ekumanya.
6. Inhale kuti iuye pakati - muviri wepamusoro wakakomberedzwa, makumbo patafura.
7. Dzorerai mitanhatu.

Inotsanangurwa mirayiridzo yepriss-cross

6 - Pilates Dart

Mafaro Okufambisa Kwepakati: Anowedzera kumusoro kwekumusoro, anotambanudza uye anotanga pfupa remukati

Basic Practice Instructions for Dart:

1. Nhema pamudumbu mako, nemakumbo pamwe uye wakananga kumashure kwako, uye maoko ari kumativi ako nemichindwe kumusoro.
2. Ita mimba yako yepamuviri, kusimudza dumbu rako kumucheto wako. Kurumbidzwa (misi miviri) nemakumbo zvinotsigira kutama zvakare. Inhale.
3. Exhale: Mutsipa wako unowedzera, mutsara wako wakareba uye iwe unotumira simba rakawanda kunze kwepamusoro wako kuti muviri wako wepamusoro unokwidza zvishoma kubva mumate. Mutsipa wako ndekuwedzera kwepamusoro pako, saka usaikurira kuti utarise kumusoro. Ita maoko ako shure kwako mune superman pose.
4. Inhale: Batisisa simbi zvishoma. Belly akasimudzwa.
5. Exhale: Isai kure pasi kumate
6. Dzokorora katatu.

Tsanangudzo yekushandisa mazano ekuisa dart

7 - Kuchengetedza Pakati: Kutanga Pilates Corkscrew

Kubatsira kwekufambira mberi kwepakati: Kunomisa nheyo, inotarisa kune zvinyorwa, zvinowedzera kusimba kwepamusoro kwemuviri

Basic Exercise Instructions kuMutangi Wengoroveki:

1. Nhema pamusana wako uye wedzera makumbo ako kumucheto. Mabvi ako anogona kunge akadzikama.
2. Simbisa muviri wako wepamusoro nekubata mimba yako yepamuviri uye kuomerera kumashure kwemaoko kusvika pamat.
3. Chengetedza makumbo ako pamwe chete uye tanga kuvateterera kuruboshwe, zvichibvumira kuruka rweruboshwe kusimudza asi kuchengeta muviri wepamusoro kugadziriswa.
4. Uya nemakumbo pasi (chete pane iwe unogona kuzvidzora uye usarega kuruboshwe kumashure) uye kumativi ose kuruboshwe, zvichibvumira kuti mukoko wakarurama uwedzere.
5. Dzokera kunzvimbo.
6. Dzorerai muenzaniso katatu kune rumwe rutivi.

Tsanangudzo mirayiridzo yeganda

8 - Zvose Zvokurovedza: Chimiro Chimiro Hip Flexor Chidimbu

Kubatsira kwekufambira mberi kwechechi: Inotambanudza hip flexors, inovandudza mararamiro, inonyanya misi miviri, maziso mukati memakumbo

Basic Practice Practice Guidelines for Standing Lunge:

1. Simira mune zvakanaka, zvakasungirirwa-kukwira, uye nemakumbo ako munzvimbo yakafanana .
2. Kupfugama mabvi ako okurudyi, sendamira mberi zvishoma uye utungamirire gumbo rako rokuruboshwe shure, uchizorora pabhora retsoka. Iva nechokwadi kuti mahudyu ako kunyange. Isa maoko ako pachidya chako chekurudyi kuti ugadzikane.
3. Wedzera kutambanudza nekuzarura muchiuno. Tora torsi yose kumusoro uye kumashure. Chengeta chiuno chako chakasimba uye makumbo akafanana.
4. Tora kutambanudza kwemaminitsi 15 kusvika ku30. Fema zvikuru .
5. Kana iwe uchinzwa wakagadzikana, rega mapepa ako epamapfudzi apfuke pasi shure kwako sezvo maoko ako achikwira kumusoro kwepamusoro wako kuti awedzere dambudziko rakaderera uye rakananga.
6. Dzokorora kune rumwe rutivi.

Detailed instructions for standing lunge

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