Yoga, Pilates kunyumba ndi makalasi kwa iwo omwe alibe nthawi komanso mwayi woti azichita nawo. Ganizirani mmene mungagwirire ndi matendawa panyumba.
Makhalidwe abwino a yoga ndi pilates
Yoga ndi njira yabwino kwambiri kwa iwo amene akufuna kusintha malingaliro ndi thupi. Kuchita yoga, simungathe kukhalabe ndi thupi labwino kokha, koma mukhoza kubwezeretsa mtima wanu wamkati. Yoga amafunika kuti muchepetse kulemera kwanu, kumasuka ndi bata. Komanso, mothandizidwa ndi makalasi a yoga, mukhoza kuchotsa matenda monga kusowa tulo, ululu wammbuyo, mavuto opuma, varicose mitsempha, kuthamanga kwa magazi.
Ma Pilates amawathandiza bwino omwe amakonda kusewera masewera, omwe ali ndi mavuto olowa pamodzi, omwe akufuna kutaya mapaundi owonjezera. Phindu la machitidwe a Pilates sikuti amapezeka kwa aliyense, komanso amatha kusintha kusintha ndi kuphunzitsa magulu osiyanasiyana.
Momwe mungagwiritsire ntchito yoga ndi pilates kunyumba
Kuti muyambe kuphunzitsa munthu aliyense panyumba mukusowa chokhumba. Kuphatikiza pa chikhumbo choti musankhe malo aakulu mu chipinda, muyenera kugula mkota wa makalasi. Zotsatira zoyambirira (zowoneka) mudzaziwona patatha mwezi wokhazikika. Musanayambe kuphunzitsa kunyumba, ndibwino kuti mufunsane ndi dokotala komanso wophunzitsa mwaluso pa yoga kapena pilates. Ndi mphunzitsi amene ayenera kusankha masewero olimbitsa thupi, omwe mungakumbukire mosavuta ndikuchita kunyumba.
Pilates. Mukamachita masewera olimbitsa thupi, muyenera kukumbukira malamulo angapo. Pa nthawi yophunzitsa, chidwi chonse chiyenera kuganiziridwa pa gulu la minofu lomwe limaphunzitsidwa. Poganizira mwakulimbikitsani ntchitoyi, nkofunikiranso kupuma mokwanira pamene mukuchita masewero olimbitsa thupi: kupuma ndi mimba, kutuluka kumbali kumalowa.
Yesetsani "zana". Kugona pansi, muyenera kutenga malo oyambirira. Pewani msana wanu pansi, mutchepetseni manja anu pamodzi ndi thupi, mitengo ya palmu pansi. Pang'onopang'ono, muyenera kugwada pa chifuwa, ndi kuwongolera miyendo mwanjira yoti ma digrii 90 apangidwe. Gwiritsani chinsalu, kenako ndi mapewa, mpaka pachifuwa nthawi yomweyo. Ndikofunika kuganizira za minofu ndi mimba. Zina zisanu zilizonse ziyenera kutsekedwa ndi kutulutsa thupi. Zochita izi zimalimbitsa mitsempha, m'mimba, manja, mmbuyo. Ntchitoyi iyenera kubwerezedwa kangapo, chiwerengero cha iwo chikuwonjezeka.
Yesetsani kulimbitsa minofu ya kumbuyo. Muyenera kugona pamimba, kwezani manja anu mmwamba. Tiyenera kuyesa kuti tisakweze mitu yathu kuchokera pamimba. Mu phazi, gwirani manja anu ndi kusambira pa mimba yanu. Mu mawonekedwe a bwalo, payenera kukhala spin. Ndiye mumayenera kutsitsa mutu wanu, kukoketsani manja anu, ikani manja anu pansi. Ndiye kuti zidendene zimakweze matako, kotero inu mumamva kutambasula kwa minofu kumbuyo. Muzochita izi, kupuma kumakhala kozama komanso kochedwa. Izi ndi zochitika ziwiri zokha, koma muyenera kuchita zambiri, pa malangizo a wophunzitsa.
Yoga. Kuchita masewera olimbitsa thupi. Muyenera kunama m'mimba mwanu ndi kuwongolera miyendo yanu. Manja akugwada pamapiri, manja pansi. Ikani molimba pansi pansi pa mchiuno ndi manja kuti muthamange, mutakweza thunthu. Pafupi maminiti awiri ayenera kuchitidwa pa malo awa.
Kutsetsereka patsogolo. Ndikofunika kukhala pansi pa rug "mu Turkish." Pambuyo popita patsogolo, kutambasula manja anu kwa nthawi yaitali. Kenaka, muyesetse kutambasula kwambiri, kugwira pansi. Gwiritsani ntchito malo awa kwa mphindi imodzi. Kusintha malo a miyendo, zochitikazo ziyenera kubwerezedwa.
Kusintha kwa torso. Muyenera kukhala pansi ndi miyendo yanu molunjika. Pambuyo pake-yongolani kumbuyo ndi kumbuyo kwa mwendo wamanja kumbuyo. Lembani bondo lanu ndi manja anu, kukokera pachifuwa chanu, pafupi kwambiri. Mukafuna kuyika dzanja lanu lamanzere pa lamba wanu ndipo panthawi yomweyi mutembenuzire bwino thupi lanu. Mu mphindi imodzi, yesetsani kukhalabe pampando umenewu. Kenako bwerezani ntchitoyi, pogwiritsa ntchito mwendo wina ndikuyang'ana mosiyana. Izi ndizochita zolimbitsa thupi.
Kodi yoga kunyumba ndi pilates nthawi zonse, popanda maphunziro osowa. Patapita kanthawi mudzakondwerera thanzi lanu lalikulu. Onaninso momwe chiwerengero chanu chakula kwambiri, thanzi lanu ndi maganizo anu onse zakhala bwino.