Zomwe zili mu Nkhaniyi
Mukuyang'ana njira yosangalatsa yochitira masewera olimbitsa thupi?
Kodi pali zida zapadera zomwe zingakulimbikitseni mosavuta ndikukupangitsani kuchita masewera olimbitsa thupi mosangalala?
Inde alipo! Mpira wa Pilates!
Zochita zomwe mungachite ndi mpira wa Pilates ndizosangalatsa komanso zothandiza.
Pilates ndi mtundu wa masewera olimbitsa thupi omwe mungathe kuchita kulikonse, nthawi iliyonse. Palibe zinthu zapadera zomwe zimafunikira kuti tichite ntchitoyi. Zimapangidwa ndi manja osavuta komanso osavuta kugwiritsa ntchito kwa aliyense.
m'nkhani "ubwino wochita ma pilates", "malangizo kwa oyamba a pilates" ve "Kusuntha kosavuta komanso kothandiza komwe mungathe kuchita ndi mpira wa pilates kuti mukhale ndi chithunzi choyenera" zidzafotokozedwa.
Zochita Zolimbitsa Thupi za Pilates
Kugwada pa Khoma
Kusuntha uku, komwe kumafuna kugwira ntchito minofu ya ntchafu ndi m'chiuno, ndi masewera olimbitsa thupi omwe angathe kuchitika ngakhale kunyumba.
Zimatha bwanji?
– Tembenuzirani msana wanu ku khoma.
- Ikani mpirawo pamsana wanu wam'munsi komanso pakhoma.
- Tsopano, mutagwira mpirawo ndi thupi lanu, ikani malo opindika, gwirani kwa mphindi imodzi kapena ziwiri ndikubwerera pomwe wayimirira.
- Bwerezani zomwezo 8-10 zina.
Kuchita masewera olimbitsa thupi mwachizolowezi kudzachita, koma ndi kupotoza. Izi zidzagwira ntchito m'dera lanu lamanja ndi pachifuwa modabwitsa.
Zimatha bwanji?
- Gona chafufumimba pansi.
- Ikani ana a ng'ombe anu pa mpira ndiyeno muzichita pushups wamba.
- Kuchita masewera olimbitsa thupi tsiku lililonse ndikubwereza kwa masiku 8-10 kumapangitsa kuti m'mimba ndi mkono wanu ukhale wabwino.
Kuchita Zolimbitsa Thupi za Arm
Ndi masewera olimbitsa thupi osavuta komanso ovuta, koma ngati achitidwa mosalekeza, amathandizira kulimbitsa minofu yamanja yomasuka.
Zimatha bwanji?
- Imani mwendo umodzi, kukhudza mpira ndi bondo la mwendo wina.
- Gwirani mpirawo ndi chikhatho chanu ndipo manja anu akhale molunjika kuti mpirawo ufikire mulingo wamaso.
- Tsopano kwezani manja anu pamwamba pa mutu wanu ndiyeno kuwatsitsa.
- Bwerezani zolimbitsa thupi ndikugwedezani manja anu.
Kuthamanga ndi Mpira
Zimatha bwanji?
- Sungani msana wanu pa mpira, pindani mawondo anu ndikusunga mapazi anu pansi.
- Dziyeseni nokha pa mpira.
- Tengani manja anu kumbuyo kwa mutu wanu ndikupanga malo a denga.
- Tsamirani kutsogolo ndikugwira malowo kwa masekondi pafupifupi 20 ndikubwerera pamalo oyambira.
Zochita izi zimagwiranso ntchito abs yanu.
Kudutsa Mpira
Chitani ma pilates osangalatsa awa kuti agwire ntchito mikono ndi ana a ng'ombe nthawi yomweyo.
Zimatha bwanji?
- Gona chagada mpira uli m'manja mwako.
- Kwezani mapazi anu kuti zala zanu zifanane ndi pansi.
- Dzikwezeni kuti muyike mpira pakati pa miyendo yanu.
- Bwererani pamalo oyamba ndikubwerera kuti mukweze mpirawo. Dulani mpira pakati pa manja ndi mapazi nthawi 8-10.
Squat ndi Imirirani
Monga momwe dzinalo likusonyezera, kuchita izi kumafuna kudumphadumpha mutagwira mpira. Izi ndizochita bwino kwambiri zolimbitsa thupi za ntchafu.
Zimatha bwanji?
- Imani molunjika ndikugwira mpira pakati pa mawondo anu.
- Gwirani pansi kuti mawondo anu apange ngodya yoyenera pansi pamene mukufinya mpirawo.
- Khalani pamalo omwewo kwa masekondi 30 ndikuchita zomwezo pafupifupi ka 8.
Pike-Up
Zochita zolimbitsa thupi makamaka zimapangidwira kulimbitsa minofu ya m'mimba ndikulimbitsa msana wanu.
Zimatha bwanji?
- Gona pansi ndi manja anu kuchirikiza thupi lanu ndi zala zanu pa mpira moyang'anizana pansi.
- Pogwiritsa ntchito miyendo yanu, yesani kutsetsereka mpirawo kwa inu powonjezera chiuno.
- Siyani mutu wanu m'manja mwanu.
- Pang'onopang'ono ndi pang'onopang'ono kubwerera kumalo oyambira. Bwerezani ndondomekoyi 10-12 nthawi.
Kutambasula ndi Mpira
Kutambasula nthawi zonse ndikofunikira pakuchita masewera olimbitsa thupi. Mu masewera olimbitsa thupi a Pilates, iyi ndi ntchito yofunika.
Zimatha bwanji?
- Mawondo anu molunjika, khalani manja anu pa mpira wa pilates patsogolo panu.
- Pang'onopang'ono, pindani mpirawo kunja, abs yanu idzatambasulidwa bwino ndipo thupi lanu lakumtunda lidzapindika pamtunda wa digirii 45.
- Gwirani malowo kwa masekondi 10 ndikubwerera kumalo oyambira. Bwerezani zomwezo kangapo.
High Cross Stance
Ndikofunikira kwambiri kuti mupange minofu ya m'mimba ndi m'mimba yopanda kanthu.
Zimatha bwanji?
- Ikani miyendo yanu pa mpira ndi manja anu kumbuyo kwa mutu wanu.
- Tsopano, yesani kuchita zina zopinga.
Zochita Zolimbitsa Thupi za Yoga
Kutsamira cham'mbali kuti mukhudze mwana wa ng'ombe wanu ndi njira yabwino kwambiri ya yoga. Yesani kuphatikiza mawonekedwe omwewo ndi mpira wa pilates kuti mupindule kawiri.
Zimatha bwanji?
- Imani pafupi ndi mpira wa Pilates.
- Lembani m'mbali kuti mugwire mpira.
- Muli pamalo omwewo, kwezani mwendo wanu wina kufananiza pansi.
- Kwezani dzanja lanu lina kuloza kumwamba.
- Yang'anani dzanja lanu lokwezeka ndikugwira malowo kwa masekondi 10.
Malangizo kwa Oyamba a Pilates
Kuchita zinazake kwa nthawi yoyamba kungakhale kovuta komanso kosasangalatsa. Makamaka mukamachita izi mumagulu.
Ngakhale Pilates nthawi zambiri imachitika pamalo otseguka, mutha kukhala osamasuka mukamachita masewera olimbitsa thupi atsopano.
M'zaka zaukadaulo, ndizosavuta kuphunzira chilichonse. Ndipo mukhoza kuchita zonse mu chitonthozo cha nyumba yanu.
Pilates ndi masewera olimbitsa thupi oyambira. Ngati ndinu watsopano ku masewera olimbitsa thupi kapena mukufuna kuchita masewera olimbitsa thupi ochepa, mukhoza kuzichita kunyumba kapena pagulu.
pano "Malangizo ofunikira kwa oyamba kumene a pilates "...
Pezani mphunzitsi wa Pilates
Njira yabwino yophunzirira zinazake ndiyo kupeza munthu woti akuphunzitseni. Mukayamba chinthu chatsopano, ndikofunikira kuti muphunzire nthawi yoyamba.
Pilates ndi yothandiza chifukwa kusuntha kumapangidwa makamaka kuti kuchulukitse zotsatira ndi khama lochepa. Koma zosunthazo ziyenera kuchitidwa moyenera.
Mutha kupeza makalasi oti mupite nawo. Ngati simuli omasuka m'malo ochezera, mutha kubwereka mphunzitsi wa pilates kuti abwere kunyumba kwanu.
Khalani mbali ya chizolowezi
Kusasinthasintha ndikofunika kwambiri kuti mupindule kwambiri ndi masewera olimbitsa thupi. Nkosavuta kuchita masewera olimbitsa thupi kwa tsiku limodzi, koma kuti mukhale mbali ya moyo wanu kumafuna kusintha zina ndi zina m'moyo wanu.
Kusintha kwakukulu komwe mungapange ndikuwonjezera ma pilates pazochitika zanu za tsiku ndi tsiku. Pilates ikhoza kuchitidwa mosavuta nthawi iliyonse, kulikonse ngati mutenga nthawi.
Pezani malo a Pilates
Kupanga malo a Pilates mu pulogalamu yanu ndikofunikira, koma ndikofunikira kuti mupange malo ochitira masewera olimbitsa thupi kunyumba. Muyenera kupeza malo abata m’nyumba mwanu opanda zododometsa ndiponso othandiza.
yambani pang'onopang'ono
Chifukwa chakuti Pilates ndizochita zolimbitsa thupi sizikutanthauza kuti ndizosavuta. Ngati simupereka mchitidwewu phindu loyenera, mutha kutaya mphamvu kapena kudzivulaza nokha.
Ngakhale kuti Pilates ndi masewera olimbitsa thupi, amalimbitsanso thanzi lamaganizo ndi lauzimu. Tengani nthawi yophunzira zonse moyenera ndikuchita machitidwe moyenera.
Limbikitsani thupi lanu
Kumwa madzi Ndipo kusunga thupi ndi madzi ndikofunika kwambiri pamasewera aliwonse omwe mumachita, koma ndizofunikira kwambiri kwa ma pilates. Madzi amapangitsa kuti mafupa anu azikhala ndi mafuta ndipo minofu yanu imagwira ntchito bwino.
Nthawi zambiri, simudzatuluka thukuta kwambiri pakuchita ma pilates. Komabe thupi limagwira ntchito ndipo likufunikabe madzi.
Kutaya madzi m'thupi panthawi yolimbitsa thupi kungayambitse chizungulire, kukokana kwa minofu, ndi nseru. Thupi lanu limagwiritsa ntchito madzi kuchotsa poizoni ndipo ma pilates amathandiza kuchotsa poizoni m'thupi.
Valani zovala zoyenera
Ndikofunikira kwambiri kuvala zovala zoyenera kuti muzichita bwino ma pilates. Muyenera kuvala zovala zotayirira zokwanira kuti muzitha kuyenda mofunikira.
Chinthu china choyenera kuganizira ndi zovala zomwe zimakuyenererani. Ngati mumakonda zovala zomwe mumavala pophunzitsidwa, mudzasangalala kuvala ndikupita ku maphunziro.
Kodi Ubwino Wochita Pilates Ndi Chiyani?
Amachepetsa mafuta m'thupi
Mosasamala kanthu za jenda lanu, ma pilates ndi njira yabwino yopitira ngati cholinga chanu ndi kuchepetsa mafuta a thupi. Ngati mumachita ma pilates nthawi zonse, chiŵerengero cha mafuta a thupi lanu chidzachepa ndipo mudzakhala ndi maonekedwe abwino.
Imalimbikitsa kuyaka kwa calorie
Ngati mumachita ma pilates popanda kupuma, kugunda kwa mtima wanu kumawonjezeka ndipo mudzawotcha ma calories ambiri.
Muli ndi malingaliro amphamvu ndi omveka bwino
Mutha kuwona zabwino zambiri zakuthupi pochita Pilates. Kuonjezera apo, kuyika maganizo ndi malingaliro amphamvu ndizopindulitsa zamaganizo za pilates. Malingaliro omveka bwino komanso okhazikika ndikofunikira kwa wothamanga wopambana komanso wotsimikiza.
Pilates amalimbitsa malingaliro amunthu powonjezera kulumikizana kwa thupi ndi kuzindikira.
Imasinthasintha minofu ya thupi
Kuphatikiza pa zochitika zina zakuthupi, Pilates amalimbitsa minofu yozungulira mafupa. Mosiyana ndi masewera olimbitsa thupi omwe mumachita posambira, kuthamanga kapena masewera olimbitsa thupi, ma pilates amachepetsa chiopsezo chovulala.
Mudzakhala ndi thupi losinthasintha
Zochita za Pilates zimasuntha thupi mbali zonse. Makamaka, zimapangitsa kuti msana ukhale wozungulira. Ndioyenera kwa iwo omwe sangokhala kapena atakhala kutsogolo kwa kompyuta tsiku lonse.
Kumakulitsa kwambiri luso lolinganiza bwino
Zochita za Pilates zimagawidwa molingana ndi zovuta zawo. Zidzakhala zosavuta kusunga malire anu pamene pang'onopang'ono mukupita ku njira zamakono.
Pilates ndi njira yabwino komanso yothandiza yophunzitsira thupi. Kuti mupeze zabwino zonse zomwe zalembedwa pamwambapa, mutha kuchita masewera olimbitsa thupi ndi mphunzitsi kapena powonera makanema awo.
Amachulukitsa mphamvu zakugonana
Pilates imakubweretserani zabwino zambiri. Chimodzi mwa izo ndi moyo wabwino wogonana. Amapereka orgasm yabwinoko powongolera kuyenda kwa minofu ya m'chiuno.