Yako "simba rekushandisa"
Zvose zvinoshandiswa zvePilates system zvinobva mumasumbu emudumbu, chiuno, chiuno uye zvigaro. Kuzara kwemisumbu yakakomberedza muviri wako pahupamhi hwechiuno chechiuno kunonzi "simba rekuti". Kana iwe uchifunga nezvekuti iwe umire sei, kana kugara, ona kuti icho chiremera chikuru chaunotakura kune ino. Somugumisiro, haisi chete iyo inonzi mumbar muscle overextend, inoguma nemarwadzo muchepasi kumashure uye kusina kururama kwakasarudzwa, asiwo inobatsira kuonekwa kwemuviri uye kuparara kwechiuno, uye isu tose tinoziva kuti zvakaoma sei kudzokazve fomu yekare. Paunoita maitiro, yeuka kuti basa rinofanira kutanga mu "simba rekushandisa" uye ramba richibva munzvimbo ino. Fungidzira kuti iwe unoratidzika kuti unokwira chikamu chepamusoro chedu, sekunge iwe wakasimbiswa mu-corset. Kana iwe ukakanda mudumbu rako uye ukasimudza panguva imwecheteyo, ipapo "simba rako" rinoshandisa zvese mishonga yako, nokudaro richibatsira kuchengetedza pasi yako pasi.
Nzira yekusimbisa sei mudumbu kumucheto
Vazhinji vanoita maitiro ekudzidzisa vanodzidzisa kukudziridza masimba emimba, sekuti kana kuvasunungura nemakumbo kune kunze. Zviratidzo zvakadaro zvinotarisirwa kuvaka chimiro chekunze kwemisungo, uye panguva imwechete ivo vanobva kure. Somugumisiro wekudzidziswa kwakadaro, iwe unokurudzira kupfupika kwemupenya munzvimbo yechiparari, iyo inoita kuti zvive zvakaoma kutsigira nzvimbo yakadzika yemaodzanyemba, kana iwe unova nemasimba ane simba akatsigira kumashure munzvimbo yakakura, uye iwe unogona kukanganwa pamusoro pechiuno chakasimba nokusingaperi. Pano, imwe nzira yakasiyana yakashandiswa. Iwe uchadzidzira kutora dumbu, kuchikwevera iyo kumutsana, nekushandisa mimba yemimba kuti usimbise misumbu yemashure (misumbu inomhanya kumativi ose akareba shure). Ichi chiito hachisimbisi chete uye chinowedzera musimba wechiuno, asi chinobatsira kuti uwane denga rakadzika. Kutambanudza mimba kumucheto kunowanzovhiringidzika nekudzorera mimba, kunyange izvi zviito zvakasiyana zvachose. Kuratidza dumbu rako, iwe unongotora mweya wako, izvo zvinopesana kuti uwane zvinodiwa. Pane kudaro, fungidzira kuti pane mutoro uri pamimba yako, iyo inomanikidza mudumbu kumashure, kana kuti anchor yako yakanamatirwa nevha yako, uye inokwevera iyo pasi. Dzidza kuchengeta pfungwa iyi nekufema kwepanyama, nekuputika uye kuputika kubva pamapapu, uye kwete kubva pamimba, sekufemera kwemaitiro akawanda anodzidzisa.
Muscular kusimbisa kana kutambanudza
MuPilates system, zvakakosha kusanganisa kusimbisa uye kutambanudza mishonga, saka kana chiito chacho chichiti "simbisa mapako", izvi hazvirevi kuti iwe unofanira kutema misumbu yako zvakanyanya zvokuti madonzvo akavharwa uye anokwidzwa kubva pasi. Zvakanaka, nzvimbo yakaputika uye yakaderera kumashure inofanira kugara yakamanikidzwa kusvika pasi kana kuti yakatsigirwa nemisungo yakakomberedza ye "simba source". Kana iwe uri mutanga muPirates system, pakutanga iwe unogona kuomerwa kutanga utambo pasina, zvisingaiti, zvishoma zvishoma musimba, uye izvi zvinongoitika. Nguva dzose yeuka kuti chinangwa chenyu ndechekusimbisa musimba uye kudzora muviri wako kuitira kuti ukwanise kutambanudzira kune rumwe rutivi rwakatarisana nepilvic nzvimbo; mune mamwe mazwi, kutambanudza kubva pairi, nepo panguva yekudzidzira inofanira kunge yakanyatsogadziriswa.
Akabatanidzwa kusungirirwa
Chimwe chezvinhu zvinokosha zvakasiyana-siyana zvemuitiro wezvidzidzo ndezvekudzokorora kwemafungiro panguva yekushanda. Zvinowanzotenda kuti kuziva kunofanira kuisa pfungwa kune dzimwe nzvimbo dzomuviri dzinotungamirirwa munguva yekuvhima; iyi nzira inonzi "kusarudzwa" kweboka rimwe remisungo. Dambudziko nemuenzaniso uyu nderokuti panguva yekushanda, zvimwe zvikamu zvose zvemuviri hazvina hanya, zvichiita kuti muviri usingabatsiri. Paunenge uchiita maPirates system, zvinokosha kuti mishonga yose yomuviri inoshanda pamwe chete, sezvinoitika kumunhu wemunhu, uye inoitawo pfungwa yekuenzanisa. Kuzadzisa chinangwa ichi, zvakakosha kuisa pfungwa pamagadziriro, kusagadzikana kwakasimba kwezvikamu zvisina kusimba zvemuviri.
Kugadzikana muchinzvimbo chePilates
Pakutanga iwe uchaona kuti pasina kuchinja kwetsoka zvakaoma kubudisa mahudyu kunze, zvisinei kuti zvakakosha kuti udzidze chigaro ichi uye unokwanisa kuita zvidzidzo zvakanaka. Iwe uchacherechedzawo kuti panguva yekushanda muhudyu mako unowanzodzokera kumamiriro avo ehupenyu - ichi ndicho chinonyanya kukosha chekutungidzirwa paunenge uchigadzirisa muviri wepasi. Ramba uchimanikidzira mabheti uye kumashure kwemukati mahudyu, uye iwe uchanzwa kushanda kwakasikwa mumhutu.
Muscular control pasina kuvhara
Chimwe chezvinhu zvakaoma zvikuru muboka rekutungamirira muviri uchishandisa Pilates nzira ndiyo pfungwa yekubatanidza nekudzivirira mitsipa pasina kudarika. Kuti tibudirire chimwe chinangwa chemakirasi, isu tinojaira kumanikidzwa kwakasimba kwemasimba, kunonoka pakufema uye kushanda pamucheto wezvingaitika. Nzira yedu ichapedza kukunyengedza kwako panyaya iyi nekukudzidzisa nzira yakasununguka yekuita kufamba nekuedza. Fungidzira mutambi mumutambo. Iwe unogona kufungidzira kuti kuedza kwakadini uye kushanda zviri shure kwekutamba kwakaoma kudhanha, asi kubva kunze vanoita sezviri nyore uye zvepanyama. Nheyo imwechete inoshanda munyaya yekudzidzira kwedu. Movement inoda kushanda nesimba, asi inofanira kutenderera ichienda kune imwe yenyama uye rhythmically, kuitira kuti ipe rusununguko rwemitsipa pasina kusimisa basa racho. Iko kusununguka kunofanira kutanga mupfungwa uye kupararira kune yese miviri yemuviri. Kuchema inzira inobatsira yekuita izvi. Kunyange zvazvo kufema kunofanirwa kunzwika zvakasununguka, kufemerwa kunofanirwa kuitwa panguva imwe chete nekutanga kwechikwata, uye kubuda kwemazuva - munguva yekuurawa kwayo, asi kune mamiriro ezvinhu paunozvibata iwe ubatisisa kufema kwako munguva dzekutambudzika kukuru. Izvi zvinoponesa zvinoreva basa rose. Nokuda kwekuurayiwa kwakakodzera, iwe haufaniri kukanganwa mashoko anotevera: 1) iwe wakaita kuchinja kwakakodzera kushanda chete nemamwe mazinga emuviri wako; 2) iwe hausi kunyanya kuisa misumbu panguva yekufambisa. Yeuka kuti hapana munhu anokuongorora iwe. Kana iwe ukatanga kudzidzira zvishoma nezvishoma, kutanga uchitevedzera zvinhu zvinokosha zvikuru zvezviito, iwe uchakurumidza unyanzvi hunodiwa.
Hapana chekuita maitiro Pirates nzira chero ipi zvayo haifaniri kukonzera kurwadziwa! Kana iwe uchinzwa kuti panguva yekurovedza mune imwe nzvimbo yomuviri unoita kuti uwedzere uye unetseke, mira, edza zvakare. Kana marwadzo achidzoka, pedza nguva pfupi basa racho. Nekuwedzera kwekwanisi yekudzivirira uye simba remasimba, uyewo kutungamirirwa kwemuviri, iwe uchakwanisa kudzokera kune basa iri. Uyewo cherechedza kuti mamwe maitiro anogona kunge asina kukodzera iwe nekuda kweunhu hwako, uye iwe chete unogona kuzvitonga. Saka teererai mumuviri wenyu! Nhamo iri kumucheto yakadzika inowanzokonzerwa nemasumbu emimba kubva kumashure. Nokudaro, mitsipa yemimba inomira kutsigira musana. Kuti ubvise izvi, fungisisa pakudhonza mimba kumucheto, sekunge kana mudumbu wako wakanamatira kumashure. Iyo yakadzika mudumbu inoswededzwa, iyo yakachengeteka uye yakachengeteka yako yakaderera kumashure ichave. Mune nzvimbo yakanyanyisa, fungidzira danda rakawandisa resimbi rinomanikidza dumbu rako kusvika pasi. Munzvimbo yakarurama, fungidzira kuti tambo yakabatanidzwa mudumbu rako kubva mukati, iyo inokwevera mudumbu shure kwemuviri. Urombo mumabvi kakawanda hunowanzobva panzvimbo isina kururama kwetsoka netsoka kana kubva kumapasimasi kana kutenderera kwemisungo zvakapoteredza bhandi. Munguva yekushanda, edza kuchengeta mabvi akareruka, akasununguka, uye kubhadhara zvinoshandisa masumbu emukati mukati memhudyu. Zvinowanikwa mune zvose zvedzidzo, kunyanya munzvimbo yakarurama, kuti uwane kugovera, kuisa tsoka dzako munzvimbo yaPilates. Urombo mumutsipa kazhinji hunokonzerwa neutsipa hwemitsipa isina simba uye pamusoro pemisungo yemapfudzi, iyo inowanzobhadhara nekuda kwekushaya simba uku. Paunenge uchiita zvidzidzo zvine chokuita nekusimudza trunk, nguva dzose shanda nemisungo yepamuviri yekudhinda, uye kwete nemisungo yemutsipa. Paunonzwa uchinge uchinetseka uye kuneta kwemitsipa yemutsipa, iva nechokwadi chekumira ugovapa zororo. Kana zvichidikanwa, unogona kuisa mutsamiro pasi pemisoro yako.
Neck Extension
Chikanganiso chakakosha pakuita maitiro uye kutarisa muviri nePirates nzira ndiyo kukanganiswa kwemafupa epafudzi panguva dzeimwe kufamba. Kuti udzivise izvi, iwe unofanirwa kubhadhara kutarisa vertabhae yekervical kuburikidza nekudzvinyirira kumutsipa wemutsipa kusvika pasi pasi munzvimbo yakatarisa kana nekukwevera musoro nemutsipa zvichikwira kumusoro mune imwe chigaro kana chigaro chakamira uye uchitsungirira mberi. Izvi zvinodzosera mitsipa yemutsipa uye bhanhire refudzi uye inokubvumira kuti uise pfungwa pane simba rekushandisa nzvimbo. Kuti uite izvi, edza kusimbisa chidimbu chako kuchipfuva chako. Iye zvino tava kuziva kuti kuronga kwakakwana kwemuviri kunofanirwa kuva muPirates system.