Deredza kuti uite musimba musimba uye kugadzikana
Njoka imwe chete yakatambanudzwa inongova yekudzidza kutama kubva pakati. Inodzidzisa mimba kuti itange kufamba uye kutsigira uye kugadzirisa tsvina sezvo maoko nemakumbo zviri kufamba. Vanhu vazhinji vanozviwana zvichibatsira zvikuru pakurongedza pasi pasi. Pane chimwe chinhu chekubatanidza kuita basa iri zvakare. Icho chiito chakanaka chekutanga mutsara wepamuviri kana kushandisa sechikamu chehondo.
Cherechedza kuti basa iri rakasiyana nedzimwe netsoka dzakatarisa, iyo inotambanudza misungo yemashure kubva kumashure kwehudyu.
Zvamunoda Mutemo Mumwe Chete Stretch
Ichi chiito chekuita, saka chose chaunoda chigadziro chekushandisa uye nzvimbo yekudzibudisa uye kuzviita. Iwe unogona kuzviita kumba, pamitambo yekurovedza kana Pilates studio.
1 - Nzira Yokuita Sei Mutemo Mumwe Chete Stretch Pilates Kudzidzira?
1. Gadzirira: Nyarara pamusana wako nemabvi ako akadzikisa uye shini dzako dzichienderana nechepasi. Iyi ndiyo nzvimbo yepamusoro yepamusoro yemakumbo. Tora nguva shomanana yekufema zvakadzama mumushure uye pasi pasi. Iwe unofanirwa kuongorora uye kuita zvinopfurikidza kufema kana uchida kushanda pamweya wako.
2. Inhale
3. Exhale: Bvisa bhiza rako, uchitora bhomba yako pasi kumucheto wako kana iwe uchiputira musoro wako uye mapepa kusvika kune zvaanoita mapepa. Paunenge uchiputika, rutsoka rwako rworuboshwe rwunowedzera pa 45-degree angle. Rutsoka rworudyi rucharamba rwuri munzvimbo yepamusoro petafura neruoko rworudyi kubata chidzitiro chakarurama uye ruoko rworuboshwe ruchienda kumabvi akarurama. Iwe uchachengetedza yako yepamusoro-miviri mukati memubatiro. Iva nechokwadi chekuchengeta mapepa ako akasununguka uye mimba dzako dzikadzika zvakanyanya.
4. Inhale: Shandura makumbo pamativi maviri-inhale. Ita mhepo mumabvi ako ari kuruboshwe, uye uuye nemhepo yakawanda mukati apo iwe unonyatsopisa iyo iyo mabvi kwauri. Zvino ruoko rworuboshwe ruri kuruboshwe rworuboshwe uye kuruoko rworudyi kumabvi ari kuruboshwe.
5. Exhale: Shandura makumbo. Ita rutsoka rwerudyi mukati mawo maviri-chikamu exhale / pulse uye uwedzere rutsoka rworuboshwe. Ruoko rwerutso rwakabatana runoenderera mberi neruoko rwokunze rwegumbo rakakotama kuenda kumakumbo uye rumwe rutivi rwunofamba uchipinda mukati memabvi. Ramba tsoka dzako dzichifamba munzira yakarurama pane kuvabvumira kuti vaende kumusoro uye pasi mukufambisa bhasikoro.
5. Dzokorora: Shandura makumbo kusvika kusvika gumi. Bvisa basa rako kana iwe uchinetseka mumapfudzi ako nemutsipa kana kana iwe wakaderera shure uri kutora dambudziko.
2 - Kugadziriswa kwePilates Imwe Chete Mutsara
NePilates imwe gumbo rinotambanudza, zvinokwanisika kuwana maitiro akanaka ekudzivirira pamuviri uchidzivirira mutsipa wako uye kumashure.
Iwe unogona kuita basa iri nemusoro wako pasi. Kana mushure mutsva wako uchitanga kuburuka pasi, kana iwe unonzwa uchinetseka shure, ipapo makumbo ako akaderera. Simudza makumbo ako kuitira kuti iwe uri kushanda yako asi kwete iwe mushure mako.
Sezvo simba rako guru rinowedzera, iwe ungada kuedza nekuderedza makumbo uye / kana kusimudza musoro nemapfudzi.