Pakadali pano anthu ambiri amadziwika kuti ndi olimbitsa thupi - Pilates. Mosiyana ndi zolimbitsa thupi, pilates m'dziko lathu sadziwika kwa aliyense. Pamene kunja kwina njirayi imagwiritsidwa ntchito kwambiri kwa zolinga zosiyana. Kodi ndi yeniyeni kapena yodalirika komanso ngati pali ziwalo zina za pilates kuti zikule bwino? Izi zidzakambidwa m'nkhani ino.
Pilates ndi chiyani?
Monga tanenera kale, Pilates ndi mtundu wapadera wa gymnastics, womwe umakhala ndi kayendetsedwe ka pang'onopang'ono komanso kosalala, kupuma kwapadera, kupuma ndi ena ambiri. Ena amatha kunena kuti Pilates ndi kuphatikizapo thupi ndi maganizo.
Kodi ndingathenso kulemera kwinaku ndikupanga pilates?
Yankho la anthu omwe ali pa Pilates: "Inde, mungathe!" Komabe ndibwino kunena kuti izi sizinapangidwe kuti zisawonongeke, koma kuti thupi lonse likhale bwino. Kutaya kulemera kwakukulu - izi ndi zotsatira zachiwiri, koma kwenikweni, mothandizidwa ndi Pilates mukhoza kulemera. Ndipo olimbikitsa pilates amanena kuti mphindi 10 zokha zolimbitsa thupi pa tsiku ndizokwanira kulemera. Gwirizanani, ndizosavuta kusiyana ndi kupita ku masewera olimbitsa thupi. Mwinamwake, ndicho chifukwa Pilates kulemera kwake amatchedwa "waulesi aerobics".
Kuchokera pamwambapa, owerenga sangamvetse momwe izi zingakhalire. Mphindi 10 yokha ya Pilates yokwanira kuti uwonongeke? Ikuwoneka ngati nkhani yamatsenga, chabwino? Choncho, nthawi yomweyo tidzatha kufotokoza kuti ngati mukufuna kukonda kulemera, ndiye panthawi imodzimodziyo ndikuphunzitsa kuti muyambe kuganizira zakudya zanu.
Kodi Pilates amakuthandizani bwanji kuchepa thupi?
Ngati simukukayikira ngati Pilates amakuthandizani kuchepetsa thupi, tiyeni tiwone momwe zikugwirira ntchito.
Pilates akuphatikiza zochita zomwe zimagwiritsa ntchito minofu ya thupi lapakati. Monga ngati m'chiuno, makina osindikiza, thorax. Ndipo ziri m'maderawa ndipo gawo lalikulu la kulemera kwakukulu ndilokhazikika. Ndipo kuchokera apa zikuwonekeratu kuti kuyaka kwalemera kumachitika bwanji. Kuphatikizanso, phindu lalikulu kwambiri logwiritsa ntchito Pilates kuti likhale lolemera ndilokhazikika komanso kuchepa. Pulogalamu imodzi, thupi lanu limatentha pafupifupi 300 kilograms, zomwe ndi zochepa kwambiri, mwachitsanzo, mu aerobics kapena kuvina gymnastics. Mtolo umenewu suthandiza kuchepa kwa msanga. Ndipo ngati kuwonongeka kwa mapaundi owonjezera kumakhala pang'onopang'ono, komanso ngakhale kulimbitsa thupi kwa thupi lonse, ndiye kuwonjezera pa chiwerengero chochepa ndi thanzi labwino, mukukula thupi lanu.
Zochita zolimbitsa thupi
Pilates, mofanana ndi masewera olimbitsa thupi ena onse, saloledwa kumalo ena alionse, koma mbali zonse za thupi popanda zosiyana. Inde, mukhoza kutsindika malo ovuta kwambiri, koma musamangoganizira chabe.
Zonse zimapangitsa Pilates kulemera kwake kungagawidwe m'magulu otsatirawa:
- zochitika za chifuwa;
- Zochita za miyendo ndi ntchafu;
- zojambula zovala m'chiuno.
Kuphatikiza pa kupatukana kumeneku, zochitika zonse zingakhale zogawanika molingana ndi kugwiritsidwa ntchito kwa makhalidwe ena mu maphunziro (ndodo ya gymnastic, fitball, simulators, etc.)
Ndikoyenera kunena kuti Pilates ili ndi zochitika zosiyana zoposa 500, zomwe zimagwira ntchito yake. Zochitazo zimasankhidwa ndi mphunzitsi wokhudzana ndi cholinga chomwe mumadzikhazikitsira nokha, komanso mawonekedwe anu enieni ndi zovomerezeka zomwe zilipo (ngakhale kuti zotsirizazo ndizosowa kwambiri). Mukhoza kuchita nokha kapena magulu. Komabe, poyamba kumakhalabe koyenera kuchita masewera olimbitsa thupi moyang'aniridwa ndi mphunzitsi. Apo ayi, sizinthu zachilendo komanso zopweteka.Nazi zitsanzo zochepa za machitidwe a Pilates omwe amathandiza kuchepetsa kulemera.
Kuchita 1
Malo oyambira (PI): Zingwe pambali pamapewa, manja ali kutsogolo kwa miyendo, mapewa amakhala omasuka.
Kuchita masewera olimbitsa thupi (VP): Pendekera patsogolo, kugwada mawondo ndi kuwafalitsa pang'ono kumbali. Pachifukwa ichi, chidendene chimakhudza pansi, kumbuyo kumasuntha, manja amanyamulira pamilingo. Pamene ntchitoyi ikuchitika molondola, chifuwa chili pakati pa mawondo. Bwererani ku malo oyamba, kuchita zolakwika ndi msana wanu, ndikuphwanya mapewa anu patsogolo panu.
Zochita 2
FE: Mapazi pamodzi, mikono ikuchepetsa.
VP: Iwe umayenda patsogolo, yesani kugwira pansi ndi manja anu, osagwada. Pambuyo pake, musasinthe malo, tengani masitepe awiri (kutsogolo, matako akhale pamwamba). Ikani nthawiyi kwa masekondi 10-20. Pewani matako anu pansi, kwezani mutu wanu (chitani kumbuyo kwanu). Khalani pamalo amenewa kwa masekondi 10-20. Ndiyeno timachita zonse mwadongosolo. Timakweza matanthwe, tchepetsani mutu, konzani malo. Timabwereza maulendo 25. Pambuyo pake, timayenda kumapazi ndi manja athu. Bwererani ku IP.
Kuchita masewera olimbitsa thupi 3
IP: Imani pazitsulo zonse, mutenge mofanana pansi.
VP: Kwezani dzanja lanu lamanja ndi kuligwira patsogolo panu, ndipo yonganizani mwendo wanu wakumanzere. Malowo adakhazikika ndikubwezedwa ku IP. Kenaka sintha mkono ndi mwendo.
Kuchita masewera olimbitsa thupi 4
IP: Gona kumbali yako ya kumanzere, kukoka dzanja lako lakumanzere, mutu pa mkono wako. Kwezani miyendo yanu 15 cm pamwamba.
VP:. Mumayendetsa miyendo kutsogolo kwa thupi lopangidwa ndi thupi, kenaka linakulira pang'ono. Mukubwerera ku FE. Bwerezani maulendo 25. Gona kumbali yako yamanja ndikuchitanso zochitikazo.
Kuchita masewera olimbitsa thupi 5
IP: Monga mu Kuchita Zochita 4
VP: Gwiritsani miyendo yanu pamphuno yanu, ndipo ikanike patsogolo. Sungani maondo anu, miyendo yowongoka kuti mupange mbali yoyenera ndi thupi. Bendani miyendo yanu ndikubwerera ku FE. Chitani nthawi 25, ndipo mubwerezenso chimodzimodzi kumanja.
Kuchita masewera olimbitsa thupi 6
IP: Gona kumbali yako yamanzere. Mwendo wakumanzere wagwidwa pa bondo ndi kubvula mmbuyo.
VP: Kudalira chigoba cha dzanja lamanzere ndi phazi lamanja, kwezani thupi. Dzanja lamanja likukwera mmwamba. Chitani nthawi 15, kenako musinthe malo a thupi kumbali inayo.
Kuchita masewera olimbitsa thupi 7
FE: Khalani pa fitball, kumapazi kumbali, pendekera mmbuyo (kuthamanga pang'onopang'ono madigiri 150), yongani mikono yanu patsogolo panu.
VP: Popanda kuumirira ku chithandizo, bwererani kumbuyo kwanu. Ife tinayimitsa malowo ndi kubwereranso mmbuyo. Bwerezani maulendo 25.