Tucked vs. Neutral Pelvic Kugadziriswa muKuedza

1 - Neutral Pelvis

Kunzwisisa kugadziriswa kwepelvic mukurovedza muviri kunofanira kuva chinhu chinonyanya kukosha kune ani zvake anotsvaka kuwedzera kubudirira kwezvavanoita. Kuenzaniswa kwemafupa acho kunobata zvinhu zvose zviri kumusoro uye pasi payo, kubva pakusangana kwepamusoro uye mutsipa kune iyo yemakumbo netsoka.

Tucked mutauriri wepilvic unobatanidza nehurombo husina kunaka, kurwadziwa shure, uye kana zvishoma, maitiro asina kufanira. Apo patinotarisa mapepa, tinosangana necheti yemisungo, kusanganisira mhazha yedu inoshanduka , inogutisa (must muscle) uye quadriceps nenzira inogadzira kusagadzikana, uye inogona kunge inokuvadza, kuenzaniswa kwemapapiro.

MuPilates mirayiridzo, pane zvimwe zvakasiyana-siyana pamusoro pekuti iwe ungaita mamwe maitiro nemaitiro akareruka kumashure kana kusatsigira mutsara . Mamwe maPirate maitiro anoshandiswa nenzira inobvumira kuti mushure uwedzere pamwe chete nematara mukupindura kumubatanidzwa kwemasumbu emimba kuumba kumira kwechidimbu chemapuranga. Asi iyi haisi iyo yakanyanyisa iyo inowanikwa nenzira yakawanda yevanhu. Izvo hazvina zvakawanda zvakakakavadzana, zvisinei, pamusoro pemapapiro akawanda . Hazvizoshandi.

Pasi peji ino, tinotarisa kutarisa kumativi emawere, uye pane peji rinotevera, mapepa akawanda. Ndinofunga kuti iwe uchakwanisa kuona musiyano. Mumufananidzo wepamusoro, muenzaniso wedu unenge usina kutora mapfumo pasi. Kusarerekera kazhinji kunowanzoenderana nekugadzikana kwepanyama kwemapapiro, mungave makamira, makagara, kana muchirara pasi .

Kuona kuti mapepa emuenzaniso wedu ari mukutarisana kwematongerwe enyika, cherechedza kuti kana ganda rakagadzirirwa pamimba yake yakadzika, raizova rakadzikama, kwete kumira pasi kana kukwira. Kana aifanira kutora nzvimbo iyi akamira, iwe unogona kufungidzira kuti mapepa ake akanga ari ndiro yemvura uye kuti mvura yakagara yakafanana uye isingasviki kumberi kana kumashure.

2 - The Overly Tucked Pelvis

Pano muenzaniso wedu wapfuura nechepakati yake. Iyi ndiyo tsika yakajairika mune zvekurovedza muviri, asi pakupedzisira iyo inopera. Icho chinzvimbo chisingasimidzi mapepa kana kushanda mimba yemimba nenzira yakakwana.

Iwe unogona kuona kuti kana hote yakagadzirirwa pamuviri wedu wemuzasi, haikwanise kurara pasi, yaizotenderera kumadzimai ake mudumbu. Kuti awane mapepa ake izvi zvakashata, mhando yedu yakaita kuti chiuno chake chive nemisimba nenzira inoda kudzivisa rusununguko rwokufamba. Ikoko kune zvakawanda zvakanyatsotarisa kune zvakagadzirwa nepelvic yose.

Izvi zvinogona kutaridzika zvakajairika. Vanhu vakawanda vanoguma pano pavanenge vachiedza kuita maitiro akaita semakunikisi, kana kuti Pilates inoputika uye chifuva ichisimudza . Iyi nzvimbo inoita kuti zvive zvakaoma kusimuka, uye zvakaoma kushanda mishonga iwe unoda chaizvo kushanda, sekunge abs.

3 - Yakasungirirwa Pelvic Alignment Inhibits Movement Efficient

Cherechedzai mose imi mune dambudziko kuita Pilates roll-up! Pano, muenzaniso wedu unoedza kuita Pilates yakazara nemapapiro akawanda. Iwe unogona kukwanisa kuona kusakosha kwayo. Iwe unogonawo kufungidzira kuti kudzidzira kufamba nemapuranga akareba kunobatsira sei kurwadziwa shure uye dzimwe nzira dzisina kufamba dzakakwana muupenyu hwezuva nezuva.

Pano, mienzaniso yedu yemajinga inosungirirwa yakasungirirwa mberi kwehudyu yake pachikanda chechiuno, zvigaro zvaro zvakanyanyobatanidzwa, uye hapana nzira yaanozoita nayo mumuviri wake kumusoro-uye-pamusoro nemapapiro akaiswa kune izvi zviyero. Kwete chete izvozvo, asi iwe unogona kukwanisa kufungidzira kuti kushanda kwechiuno chinokonzera mafungiro kunogona sei kuita kuti makumbo aende kumhepo-dambudziko rinowanzo mu-roll-up inofamba. Mutevedzeri wedu wakaenda kure zvokuti ari kutambudzika nekuchengetedza makumbo akafanana uye tsoka dzake dziri kubuda kune rumwe rutivi

Unoona here kuti muenzaniso wedu unotaridzika sei wakaomeswa apo musoro wehudyu unosangana nehudyu, panzvimbo penguva refu uye yakazaruka? Izvo zvatinoda kuona pano mapirasi anongoratidzika zvishoma nezvishoma uye kutengesa zvinyorwa zvemuenzaniso wedu pamwe nechomukati sezvaanogadzirira kuputika - pasina hukuru uye hup flex flexor iri kupinda munzira.

Dzidza kushanda nekusiyana kwehutano hwepadvic kuti uzvishandise iwe pachako: Dzidzira kumira kwako kwekusarerekera . Zvadaro enda kumupumburu upi wozviita pasina. Kana imwe yako isingakwanisi kuve yakasimba ichava nyore nyore kupfuura kurwisana nemapuropa ako!

_{Ndiko kutenda kwaSusie Haggas weHeritage Cat Pilates nekuda kwekuda kuratidza dzimwe nzvimbo "zvisina kunaka".}