Timakhala tsiku ndi tsiku nthawi zonse zomwe timakumana nazo, timakanikizika ndi kusowa nthawi kwa zosowa zathu. Kuyambira njira yopita ku moyo wamakhalidwe ndi thanzi labwino ndi masewera, nthawi zonse komanso osapindula, m'kupita kwanthawi thupi lidzathetsa mavuto. Zidzakhala ndi zakudya zathanzi, zidzakhala zosagonjetsedwa ndi nkhawa, ndipo chofunika kwambiri, kuchita masewera olimbitsa thupi kunyumba ndiko kukhala mwayi wokhala ndi maganizo anu ndi malingaliro anu, kumasuka ku zopanda pake. Ntchito za pilates pakhomo - izi ndizo zomwe mukusowa, pamene mukusowa zofunikira za dziko laling'ono ndipo ndikufuna kulimbitsa madera ovuta!
Pa maphunziro a pilates , mumakhala ndi nthawi imodzi yomwe mumakhala minofu, mukuchita zinthu pang'onopang'ono, mosasunthika, popanda kuyendetsa kupuma komanso kutsekula m'mimba. Iwo ali, molingana ndi Mlengi - Joseph Pilates ndipo ali mawonekedwe a thupi omwe amathandiza chitukuko. Pilates yochita masewera sakupangidwira kuti ikhale ndi magulu a minofu, kotero pamene mukuchita machitidwe a Pilates, mumakhala wathanzi, mumagwiritsira ntchito mphamvu zenizeni, ndikupindulitsanso.
Ndipo tsopano ganizirani zochitika za Pilates kunyumba. Zochitika zonse ziyenera kubwerezedwa nthawi 10-15.
- Khalani pansi, gwadama. Gwirani mikono yanu mozungulira m'chiuno, mapazi pansi. Timalumikiza, timakweza, miyendo imadzutsa kotero kuti ng'anjo imakhala yozungulira pansi, popanda manja. Timasunga malo a zaka makumi awiri. Kenaka timatulutsa, m'mimba imachotsedwa, kumbuyo kumadutsa, timachedwa ndi zaka 20. Kenaka timalumikiza, kubwereranso kumbuyo kwathu ndikubwereza zovutazo.
- Khalani pambali panu ndi mawondo anu akuyendetsa. Dzanja lamanja - molunjika pa masentimita 15 kuchokera pamphuno lakumanja limakhala ngati chithandizo. Ikani dzanja lanu lamanzere kumanzere lakumanzere ndi dzanja lanu. Kuponyera kudzanja lamanja, kuwongolera thupi, kudula m'chiuno, ndi kukweza dzanja lamanzere mmwamba. Timasunga malo athu popanda kusokoneza kupuma kosalala. Ife timatulutsa, timabwerera ku malo oyamba. Mukhoza kupondereza ntchitoyi mwa kupotoza ndi dzanja lanu lamanzere kugwa pansi pa thido lakumanja. Kenako timabwereza kumbali ina.
- Timayandikira pafupi ndi khoma, mtunda uli pafupi sitepe imodzi. Kubwerera kumalo, timagwetsa miyendo yathu, ngati kuti takhala. Manja anatambasula patsogolo pake. Kumbuyo kumakhala kosalala ndipo sikutuluka pakhomopo, timasunga malo pazaka 20 zoyambirira, ndikukweza, timapanga nthawi kwa miniti. Miyendo idzakhala yowawa kwambiri, koma phindu la ntchitoyi ya Pilato ndi kuwonjezeka kwa mchiuno ndi matako.
- Timachita "Pose la Plank". Malo oyambira - akuyimirira pazinayi zonse, akukweza zitsulo zathu pansi. Kutenga mpweya, kutambasula miyendo pang'onopang'ono, kuziika pamasokisi, miyendo ikulumikizana palimodzi. Thupi linatambasula mu chingwe chimodzi. Mpweya umasuka. Kuwonjezera apo, kutulutsa mpweya, tiyeni titchepetse mutu wathu, ndi kukweza m'chiuno chathu. Timakhala malo pa 20s, timabwerera ku IP.
- Timapindula kwambiri pamakina apansi. Timagona pambuyo, manja athu amaikidwa kumbuyo kwathu. Mankhusu pamabondo a mawondo, kwezani mowirikiza, panthawi imodzimodziyo, kuchotsa mapewa ndi mutu kuchokera pansi. Goli lakumanja ife timapita ku bondo lakumanzere, lomwe sitimayang'ana. Timabwerera ku IP - mawondo akuzungulira mpaka pansi, mapewa a mapewa amagwedezeka pansi, timabwereza ntchitoyi ndi dzanja lamanzere. Goli lakumanzere ife tikufika mwendo wakumanja.
- IP - atakhala pansi, kupumula kupumula, mawondo akugwa, masokosi akukhudza pansi pansi. Ife timalumikiza, ife timapondolerako mawondo kumanja, kumatula masokiti. Timatulutsa - timayendetsa miyendo m'mimba. Kutsegula, timabwerera ku IP, ndiyeno timabwereza kumbali inayo.
Pulogalamu ya Pilates ilibe zovomerezeka. Ngati simugwiritsa ntchito mphamvu, koma kumamatira ku mpweya wabwino womwe ukufotokozedwa mu zovutazo, thanzi lanu limangopeka ndi ungwiro.