Kuchita 1
Tengani malo oyambira a mabala kumbali, mogwirizana ndi msinkhu wanu wokonzekera. Kwezani mwendo wapamwamba mpaka pamtambo ndipo muwuluke pang'ono kuti musagwiritse ntchito minofu ya ntchafu. Lembani, tambani mmimba mpaka kumbuyo. Gwirani mwendo kutsogolo ndi kukokera kawiri (ndi tizilombo tating'ono ting'ono) patali patali, koma osagwedeza m'chiuno mwako ndikupukuta m'chiuno mwanu. Pumphunzi, bwererani mwendo ndikuubwezeretsanso kumbuyo kwa chipindacho. Tangoganizani kuti pamapewa anu mumakhalabe mulu wa makapu ndi khofi yotentha. Yesetsani kubwereza katatu ndi kufinya zidendene pamodzi, kukonzekera mahas up ndi pansi. Thupi liyenera kusungidwa ndi kutumizidwa. Tangoganizani kuti miyendo yanu yayitali ndi yolunjika, ndipo minofu siigwira ntchito. Gwiritsani ntchito mphamvu zowonjezera kuti zikhazikike. Musalole kuti mapewa anu ndi mchiuno zisunthire mmbuyo ndi mtsogolo. Musagwetse phazi lanu kumapeto, mwinamwake simudzakhala oyenera. Msola sayenera kugwa pansi pamtunda wa chiuno. Tembenuzani mmbuyo ndi pang'ono ndipo pang'onopang'ono muwonjezere matalikidwe a kayendetsedwe popanda kusuntha nkhaniyi. Tikukufotokozerani nkhani pa mutu wakuti "".
Zochita 2
Tengani malo oyamba mu machitidwe olimbitsa thupi kwa mabala kumbali, mogwirizana ndi msinkhu wanu wokonzekera. Msoza ukuwonekera pang'ono kuti usaphatikize minofu ya ntchafu. Powonongeka, kwezani mmwamba mwendo pamwamba pamtunda. Popuma, tchepetsani mwendo wanu, musagonjetse mphamvu yokoka, mutambasule mwendo wanu m'chiuno. Tangoganizani kuti kasupe kamangika pamtunda wanu pamwamba pa mutu wanu, ndikuyendetsa kayendetsedwe pogwiritsa ntchito malo oyendera magetsi. Chitani mobwerezabwereza 5, mutchepetse mwendo wanu, mutenge malo a Pilates. Musalole kuti phazi lanu lilowetse mkati mwake, liyiloke pang'ono. Kwezani mwendo wanu kokha mpaka kutalika kotero kuti zikhale zolunjika. Lembetsani mwendo, muchotseni m'chiuno. Tangoganizani kuti ndi phazi lanu mumasuntha ndalama kudutsa khoma ndikukankhira pamakoma, kutsika phazi lanu. Musamachepetse thupi pansi, kukoketsani korona kutsogolo kwa m'chiuno. Musagwedeze m'chiuno mwanu ndipo musamapanikize mutu wanu m'mapewa anu mukakweza mwendo wanu.
Kuchita masewera olimbitsa thupi 3
Tengani malo oyamba mu phukusi la masewera olimbitsa thupi pambali, mogwirizana ndi msinkhu wanu wokonzekera. Kwezani chidendene chapamwamba pamwambapa ndikuyamba kupanga ziwalo zozungulira ndi phazi kuchokera pachiuno ndi khama. Tangoganizirani kusuntha phazi lanu mkatikati mwa kachidutswa kakang'ono. Pangani magulu asanu patsogolo, mobwerezabwereza. Pamapeto pake, tcherani zidendene m'malo mwa Pilates. Thupi liyenera kukhala lokhazikika komanso lokwezeka pa nthawi yoyendayenda ndi phazi. Tengani kayendedwe kake kochokera ku chiuno cha mchiuno ndi mwendo wowongoka. Sungani mwendo wanu ku mchiuno, ngati kuti mukugwedeza zala zanu ku khoma ndi ndalama. Kusamalira compress matako. Kuti mukhale osasamala, gwiritsani ntchito minofu ya magetsi a malo osungira mphamvu ndipo osasuntha thupi. Njuchi, mawondo kapena mapazi sayenera kuzungulira mkati. Musagwedeze bondo ndi kukoka mabwalo m'munsi mwa mwendo, ntchito kuchokera ku mchiuno.
Kuchita masewera olimbitsa thupi 4
Tengani malo oyambira a mabala kumbali, mogwirizana ndi msinkhu wanu wokonzekera. Kwezani phazi lakumtunda pamwamba. Lembani mwendo pa bondo, phazi ndi chozizwitsa chakuthwa, kubweretsani kumbali yakum'mbali kapena patsogolo pake. Lembetsani phazi lanu pamtunda mpaka mutachiwongolera, kenaka mutsitsimutseni. Dulani mwendo wanu m'chiuno. Yesetsani kubwereza katatu, kenaka musinthe kayendetsedwe ka kayendetsedwe kake, kukoketsa mwendo wopindika mpaka pa ntchafu ndikuwongolera. Tangoganizirani kuti yoga yanu imatha kugonjetsa kasupe komwe kumakhala pamwamba pa mutu wanu. Yesetsani kubwereza maulendo asanu ndi atatu kumbali iliyonse.
Kuchita masewera olimbitsa thupi 5
Pitirizani kuti thupi likhale labwino komanso losasunthika panthawiyi. Mtetezi wochuluka kwambiri, umakhala wogwira ntchito kwambiri. Dulani m'chiuno. Sungani mwendo wanu ku mchiuno, ngati kuti mukugwedeza zala zanu ku khoma ndi ndalama. Musagwedeze m'chiuno mwanu ndipo musamapanikize mutu wanu m'mapewa anu mukakweza mwendo wanu. Njuchi, mawondo kapena mapazi sayenera kuzungulira mkati.
Kuchita masewera olimbitsa thupi 6
Gona kumbali yako ya kumanja, ugulire mwendo wako wakumanzere pamondo ndikuuyika pansi kutsogolo kwa phazi lako lakumanja, bondo likulowetsa padenga. Ikani mutu wanu pa dzanja lanu, ndi dzanja lanu lina, konzani khungu la mwendo wanu wamanzere kapena gwiritsani dzanja lanu kutsogolo pansi pamaso panu. Mgugu wong'onoting'ono kuchokera ku mchiuno, uwukweretse pansi, utuluke pang'ono chidendene. Tangoganizani kuti pali mulu wa mabuku pa mwendo wanu pa bondo lanu. Kwezani ndi kuchepetsa phazi lanu popanda kuliyika pansi. Limbikirani kukwera pamene mukuchita masewera olimbitsa thupi Pilates. Pezani mobwerezabwereza 5-10, kenako yaniyirani mwendo pamalo okwezeka ndikuwazapo katatu. Musasiye mabuku! Mutha kupanganso 5 kutsogolo patsogolo ndipo 5 akudutsanso.
Kuchita masewera olimbitsa thupi 7
Pitirizani kukhala ndi thupi limodzi pa nthawi yochita masewera olimbitsa thupi. Ngati ndi kovuta kuti iwe ukhale ndi mwendo wopindika pa malo awa, ukhoza kuziyika ndi bondo lako pansi pamaso pako. Ikani mchiuno mwambiri momwe mungathere kuchokera pansi, mutenge mwendo wamphongo kunja. Kokani mkono wowongoka kumbali inayo kuchokera pa phazi. Musagwedeze mwendo wanu wowongoka. Musadule minofu ya quadriceps ya m'chiuno.
Kuchita masewera olimbitsa thupi 8
Tengani malo oyambirira a msinkhu wapamwamba wa mabala kumbali. Tengani mwendo wakumtunda mmbuyo, ngati kuti mukukakamira pa phokoso la njinga yayikulu kwambiri, mukugwedeza mwendo pa bondo ndi kubweretsa chidendene ku nsalu, kutambasula minofu ya m'chiuno ndi bondo. Gwiritsani phazi lanu pamtunda umene mwatambasula ndikuwongolera kutsogolo, osagwedezeka m'chiuno. Gwirani mwendo kutsogolo, ngati kuti mukugwedeza pansi pazitsamba, ndikugwedezeranso kubwerera, kudzera mu malo oyamba. Yesani kulingalira njinga, yomwe imamangidwa ndi khama lalikulu, kuti muthe kuyendetsa kayendetsedwe kake ndikuyendetsa bwino minofu. Pangani katatu kutsogolo ndikusintha. Bilikali imalimbitsa ndi kupitiriza minofu ya ntchafu, matako ndi zinyundo.
Zochita 9
Pitirizani kuti thupi likhale labwino komanso losasunthika panthawiyi. Sungani waistline, makamaka pamene mutambasula mwendo patsogolo panu. Mukasunthira chammbuyo (kupitiliza kutsogolo, bondo ligule, liwongole mwendo): Gwirani bondo mmbuyo momwe mungathere patsogolo musanayambe mwendo patsogolo. Tambani msana wanu mutambasula mwendo wanu . Pamene mukupita patsogolo (kukoka miyendo kumbuyo, kugwada, ndikuweramitsa patsogolo, ndikuwongolera mwendo). Bweretsani bondo pamadako musanabweretse bondo patsogolo. Njuchi, mawondo kapena mapazi sayenera kuzungulira mkati. Mchiuno sichiyenera kusambira pamene abweretsedwa. Musachepetse mwendo wanu pansipa.
Zochita 10
Tengani malo oyambirira a msinkhu wapamwamba wa mabala kumbali. Kwezani yoga yapamwamba mpaka pa ntchafu ya ntchafu, ndikuwonekera pang'ono. Dulani, kukoka mtolo wanu patsogolo. Gwiritsani phazi lanu pambali pa khoma patsogolo panu, kenako mutembenuzire mwendo wanu m'chiuno, kumbuyo kumbuyo, kupita kumbali ya khoma loyandikana nalo (yesetsani kupanga choyendetsa kumapazi, kubwereranso, kukokera pamphuno patsogolo ndi kukokera minofu yambiri molimba). Yendetsani mwendo kutsogolo ndikubwezeretsanso ndondomeko 2-3 nthawi: mwendo kutsogolo, mmwamba, kutembenuka, kubwerera. Tangoganizirani galimoto ndi phazi mkati mwa khola lalikulu. Sinthani njira yoyendera. Thupi liyenera kukhala lotayika ndipo limakhala lolimba kuti likhale losasunthika panthawi yoyendetsa. Pewani maulendo awiri kumbali iliyonse, pamapeto pake, mubweretse zidendene pamodzi pamalo a Pilates ndikuyang'ana m'mimba.
Kuchita masewera olimbitsa thupi 11
Gwiritsani ntchito thupi kuti likhale lopambanitsa komanso lisagwedezeke panthawiyi. Yerekezerani kulemera kwa mwendo, kukokera chiuno chake kumbali yina kuchokera kumlendo wopitirira. Kokani mutu wa mutu kumbali kuchokera ku miyendo, musakweze mapewa. Musagwedeze m'chiuno mwanu ndipo musatenge mutu wanu m'mapewa anu. Mchiuno sichiyenera kusambira pamene abweretsedwa.
Kuchita masewera olimbitsa thupi 12
Lembani m'mimba mwako, finyani kumbuyo kwa ntchafu zamkati, ikani pamphumi panu kumbuyo kwa manja anu (chimodzi pamwambapa). Limbikitsani mapewawo, onetsetsani, mutulutseni m'chiuno, mutseke miyendo, zidendene pamodzi. Kuika mapazi anu kulemera, kuchepetsa ndi kuchepetsa zidendene. Tangoganizirani kuti thupi lanu lamangidwa pansi ndipo simungathe kusunthira, ndipo miyendo imayimitsidwa pazitsime mpaka padenga. Powonjezera 5, pumani mpweya ndikuwononga 5 - exhale. Kumapeto kwa zochitikazo, kwerani ndikukhala pazitsulo kuti mutulutse minofu ya m'chiuno, kenaka khalani pambali kumalo oyambira a mahoasi kumbali. Bwerezerani ntchitoyi ndi mwendo wina, pamapeto pake, bwerani pambali panu, ndikugudubuza matumbo anu pachifuwa.
Kuchita masewera olimbitsa thupi 13
Thupi liyenera kukhala loyima panthawi ya masewera olimbitsa thupi. Pofuna kuteteza chiuno, tenga mimba kumbuyo. Kumbuyo ndi kumapewa ayenera kumasuka. Ngati ndi kotheka, mukhoza kutambasula manja anu. Pofuna kuteteza chiuno ndi kukhazikika thupi, finyani matako. Sungani miyendo yanu molunjika momwe mungathere. Pogwiritsa ntchito kusiyana kwa msinkhu wapamwamba, gwiritsani mawondo anu pamwamba momwe mungathere. Musagwedeze zidendene mwako kuti mutenge mavu. Musagwire pansi m'chiuno mwanu.
Zochita 14
Gwirani kumbuyo kwanu, gwadirani mawondo anu, kuika mapazi anu pansi, mawondo ndi ntchafu compress (mapazi ayenera kupanga madigiri 45 ndi mapazi). Kwezani manja anu mmwamba kumbuyo kwa mutu wanu, kukoka zala zanu ku khoma losiyana. Pewani msana wanu molunjika, pogwiritsa ntchito minofu ya magetsi. Gwirani manja anu patsogolo ndi kutambasula mutu wanu ndi thupi patsogolo ndi mmwamba. Tangoganizirani kuti mukukwera ndi buluni yomwe ili pamphindi panu. Pa kudzoza kwawuka kotero kuti minofu ya m'mimba ikadali kuntchito, sungani malo awa pa akauntiyi kukhala atatu. Pumphunzi, yambani kutsitsa, kudalira pazitsulo iliyonse pansi. Pamene nsomba imagwa pansi, tambasulani manja anu pamwamba pamutu panu, ndipo zala zanu zitambasulike kumbali yina. Tambani khosi lanu.
Kuchita masewera olimbitsa thupi 15
Thupi liyenera kukhala lokhazikika panthawi yopotoza ndi kutsegula. Yesetsani kuganizira kwambiri kumtunda kusiyana ndi kutsogolo ndikugwiritsira ntchito malo oyendera magetsi. Finyani matako, malo amkati a ntchafu ndi mawondo. Mukatsikira pansi, yesetsani kutambasula, musawononge sacrum kuchokera pansi. Mapazi sayenera kusuntha pansi. Musayendetse kupita ku khola.
Zochita 16
Lembani kumbuyo kwanu, mmalo omwewo monga Kuchita Zochita 15. Yambani mwendo umodzi pamtunda wa madigiri 45 mpaka pansi, muthamangire pambali pa bondo la mwendo wachiwiri. Pembedzani mwendo wokhotakhota kuchokera m'chiuno, finyani matako ndi kumbuyo kwa ntchafu zamkati. Bwerezaninso zochitika zolimbitsa thupi 15 popanda kutsegula mawondo. Tambasulani mwendo wolunjika, chifuwa chaukitsidwa. Powonongeka, nyamuka kuchokera m'chiuno. Tangoganizani kuti mukukoka kutsogolo ndikumtunda ndi maginito aakulu. Pumphunzi, yambani kutsitsa, kutsamira pansi pazitsulo zonse pansi, konzani mikono yanu pamwamba pamutu mwanu. Kuti mukhale ogwira ntchito minofu ya m'mimba, khalani pamwamba pamtambasula, ndipo mutembenuzire thupi kumanja. Pa kudzoza, ngakhale pakati. Pa kutuluka, tembenukira kumanzere. Pa inhalation agwirizanenso pakati. Kutuluka pang'onopang'ono kumadzimira pansi. Bwerezerani chimodzi mwazochitazo katatu ndi mwendo uliwonse, kenako bwerani maondo anu pachifuwa ndikutsitsimula kumbuyo.
Kuchita masewera olimbitsa thupi 17
Kusuntha kayendedwe ka mimba yamimba. Nthawi yofunika pamene kukwera ndikumverera kofulumira komanso kuyendetsa bwino. Yesani kuchoka pachifuwa, kuchepetsa mapewa anu. Pakati pa mbadwa, yambani msana, ndipo pangani mpata pakati pa vertebrae. Maphonje ayenera kukhala olimbikitsidwa kwambiri. Musati muike bondo limodzi mu lina. Pamene mukupita patsogolo, musakweze mapewa anu. Musakhale ndi mpweya wanu ndipo musanyamule thupi lanu.
Kuchita masewera olimbitsa thupi 18
Ugone kumbuyo kwako, kukoka miyendo yonse mmwamba mu malo a Pilates. Yambani manja anu pamwamba pa mutu wanu, sungani msana wanu molunjika. Lembetsani miyendo yanu pamtunda wa madigiri 45 mpaka pansi, yesani mimba kumsana. Dulani, kwezani manja anu ndikufikira zala zanu. Bweretsani chifuwa chanu pachifuwa chanu ndi kupotoza bwino, chotsani nkhaniyo pansi. Tangoganizirani kuti pakati pa mitsempha ndi chifuwa muli ndi kasupe komwe kamakutsogolerani ku miyendo yanu. Gwiritsani ntchito malowa, kusinthanitsa pa phulusa, ndiye kuti kutuluka kwa mpweya kumayamba kugwa. Muzimva nthawi imodzimodziyo kukana kwa kasupe. Finyani matako kuti musunge miyendo. Pamene mutu ukumira pansi, kwezani mikono yanu pamwamba pa mutu wanu; Bwerezerani zotsatirazi, kupuma ndikukwera, ndikumira pansi potsatizana ndi vertebra iliyonse.
Kuchita masewera olimbitsa thupi 19
Mfundo yofunika kwambiri ya puzzles ndi kusangalala kwa malingaliro ndi kupeza chiganizo chanu chochita masewerawa. Pazigawozi, muyenera kupuma. Ngati mutapuma mpweya wanu, ndiye kuti minofu imatha kuchepa kwambiri. Onetsetsani kuti finyani mapewa ndi nsana za mkati mkati mwa ntchafu kuti mugwirizane ndi malo oyendetsera magetsi. Musachepetse miyendo yanu pansi pa msinkhu wa kayendedwe ka kayendedwe kake. Ngati mukumva kuti kumbuyo kumayamba kuthamanga, kwezani miyendo yanu pamwamba. Masewerawa amakhala ndi kayendetsedwe ka kayendetsedwe kambiri. Musakweze nyumbayo mmwamba mwanjira iliyonse ndipo musagwe mmbuyo. Potsitsa, sungani manja anu molunjika, mogwirizana ndi makutu anu. Yesetsani kutambasula mosiyana ndi miyendo. Tsopano tikudziwa kuti Pilates ankachita zotani.