Pilates inzira yezvidzidzo yakagadzirirwa naJoseph Pilates inotsigira kuwedzera kwakanaka kwemuviri kuburikidza nesimba guru, kushanduka kwemamiriro, nekuziva.
Ichi ndicho chidimbu chezviito zvekunyengera zvinodzidzisa izvo zvinodzidzisa maitiro ekutanga emitemo apo Pilates inovaka. Pilates "nzira yakashanda" , iyo inoreva kuti mitemo iyi inoshandura zvakananga mukuita kwakanaka uye kunakidza, kushanda zvakanaka mumararamiro ezuva nezuva.
Shandisa aya maPirates anokosha ekuvhura mushure mekuita basa rekushanda. Vanosimbisa kugadzikana kwemhepo, kubwinya kwepachevic, kubatana kwepamuviri, kurongeka kwakanaka, uye hukuru hwekufambisa kwemakumbo.
1 - Kutanga Nzvimbo - Kuvaka Zororo - Haisi Nzvimbo Yakasara
Ichi chiito chekutsvaga chisina kusimba chepakati ndeyekudhinda kwechepasi kumashure kusvika pasi (kuumba gorofa kumashure), zvino kusunungurwa kwemupaka kuita mucheka muduku. Pakati pezvikamu zviviri izvi pane nzvimbo iyo mazamu matatu emusana ari munzvimbo yavo chaiyo. Ichi chichava nzvimbo yekutanga kubva kwauchazoita zvese zvekudzidzira.
Nhema pamusana wako nemaoko ako pamativi ako. Mabvi ako akarembera uye makumbo ako netsoka zvakafanana kune mumwe nemumwe, pamusoro pemaputi ari kure .
Inhale.
Exhale uye shandisa yako abs kusimbisa pasi rako pasi pasi.
Inhale kusunungura.
Edzai uye mudonhe pasi mushure mutsva, muchigadzira chiduku chiduku chemuzasi.
Inhale kusunungura.
2 - Musoro Nod
Musoro unotenderera unowedzera uye unowedzera musana, chinangwa chikuru chePilates. Iyo inokosha kune vazhinji vePirates maitiro anojekesa musana wepamberi kunonamatira uye kudzidzira maitiro .
Tanga mukutanga nzvimbo.
Inhale kureba musana uye kuvhara chidimbu kumucheto. Musoro wako unogara pamat.
Exhale kuti adzokere kunzvimbo dzisina kwaakarerekera
Inhale kudonha musoro shure zvishoma
Exhale kuti adzokere kunzvimbo dzisina kwaakarerekera
3 - Zvombo zvekare
Arms pamusoro apa ndeyekuchengetedza kurongedzwa sezvo torsi inopikiswa nemaoko anotsika kumusoro. Inobatsirawo kuwedzera huwandu hwekufamba mumapfudzi.
Kubvira pakutanga, inhale kuti uise zvigunwe zvepamusoro kusvika padenga.
Exhale kuunza maoko pasi kusvika pasi pasi shure kwako.
Inhale kuunza maoko zvakare.
Exhale kusunungura pasi.
Mazano:
- Chengeta iyo isina kubatanidzwa.
- Usarega kutama kwemaoko kunobatsira kugadzikana kwembambo dzako.
4 - Ngirozi Arms
Kunyange iyo inobatanidza mimwe mitema yakasiyana, ngirozi dzakaita, sezvinoitwa maoko, dzinobatsira zvakakwana kunzwisisa kwokuti ungashandise sei maoko nemafudzi pasina kurasikirwa nekugadziriswa kwemashure uye rib cage.
Kubva pane chinzvimbo chepamusoro, pane inhale, maoko anozununguka kumativi ose pasi.
Exhale kudzorera zvanza kumativi ako.
Mazano:
- Iko kusasara kugara.
- Mbabvu dzinogara pasi.
- Mafudzi haafaniri kuenda nemaoko. Chengetedzai kure nenzeve dzenyu.
5 - Pelvic Clock
Chimwe chinhu chisinganyatsozivikanwi asi chichiratidza kufambisa, maziso epakati anowedzera ruzivo rwemafudzi uye anosimbisa mishonga inodiwa kuti ugare hwakasimba.
Chimbofungidzira pane imwe yeawa yakagadzirirwa pasi pamusi wako wepasi. Iko 12 iri padumbu rako, 3 iri kuruboshwe rwako rworuboshwe, iyo 6 iri ku pubic bone, uye 9 iri kurudyi rwako.
Uchishandisa masimba ako emimba kuti utange uye udzidzise kufamba, sequentially famba uchikomberedza neawa uchikwevera yekutanga 12, uye shanduka kusvika kune 3, 6, uye nepfumbamwe.
Mazano:
- Ichi chinhu chiduku.
- Mahudyu haabvururi pasi.
- Mhedziso ndeyokutamisa mapepa asina kuchinja kumira kwemuviri wose.
6 - Kusa Folds
Kuva wakakwanisa kuendesa gumbo rako muchikwata chechiuno chisina kuchinja kugadzikana kwemapuranga ndeimwe yezvinangwa zvakakosha zvemabvi. Iko rudzi rwebasa rinokosha mumhando dzose dzekutama kwatinoita muupenyu hwezuva nezuva, zvakadai sekugara, kufamba nekusimudza.
Kubvira pakutanga, paine inhale, unonzwa kuti uri kushandisa mimba yako yemimba kusimudza gumbo rimwe kubva pasi. Rega gomba rakadzika pachiuno.
Exhale uye dzorera tsoka dzako pasi. Sezvaunoita saizvozvo, iva nechokwadi chekushandisa masimba ekudzivirira. Musarega chidya chichitora.
Mazano:
- Izvi ndezvekuwana padzi yakadzika pahudyu saka usarega chiuno chako chichisimudza nemakumbo.
- Chengetedza tailbone yako yakagadzirirwa pamat.