Unoziva here kuti maitiro ako uye kuti uri kufamba sei anopa makore ako? Pilates yakati gore remuviri rinoenderana nezera redu. Kana musana wako wakagwinya, iwe uchaona wechiduku uye uchinzwa zviri nani. Mushure mutsva ndicho chinhu chinoita kuti utano hwemuviri huvepo. Runako hwepilates ndeyokuti inotambanudza uye inosimbisa misi yakadzika, uye hutano hwakapera hunoenderana navo. Pilates inobatsira kuwedzera kutinhira kwemavara, semugumisiro, unovandudza mararamiro, hutano hwakanaka, kuwana mamiriro akakwana. Kana iwe uchizosimbisa mushure mushure, utambudzike kurwadziwa, zvino iwe uchave uchifarira huri hunoshanda uye hunokosha huri.
Anoedza kudzivirira kusimba kwemashure kumashure
Vamwe vanhu vari kubasa vanofanira kugara kana kumira kwamazuva ekupedzisira. Nokudaro misoro yakaderera iri mukutengesa nguva dzose, iyo inokonzera kunzwisa tsitsi. Tinoramba tichifamba kumapfupa emapfupa, tinovakumbira kuti vagadzire musana wavo. Izvi zvinokonzera kuvhara kwemashure uye musinga kusaenzana. Chimbofungidzira kuti iwe unogona kugara uchidzora misumbu yemutsipa wako uye iwe unogona kuzvimiririra kuchinja kusagadzikana kupi zvako. Pilates inosimbisa mushure mutsva wepamusoro, inogadzirisa misi miviri isina kukonzerwa nekuda kwekuti inosimbisa uye inotambanudza mitsipa inokonzera kuvhara shure.
Chiito chekutanga chekuti "Kudzokera Kutarisa"
Kana iwe uri kuenda kuzorodza musana wako, chiitiko ichi ndechokuti iwe. Ita basa iri zuva rimwe nerimwe mushure mekuchikoro kana basa uye ipapo musana uchakuvongai. Kuita chiito ichi, mishonga yechipfuva, mafungiro emasikirini, inowedzera mitsipa yomukomana.
Tinogara pasi pasi, tadzikamisa musana wedu, tidzikinure mapepa edu, tambanudza maoko edu mberi uye tiise pahupamhi hwemafudzi edu. Tsoka tsoka dzakakotama pamakona ema 90 degrees. Ngatitorei kufema kwakadzika. Pakuzununguka tinotanga kuburuka, tichikomberedza musana. Maoko anotungamirirwa mberi. Dhonza mutsara uye tora kufema kwakadzika. Panyaya yekudzimisa tinotanga ne-lumbar spine kuti tisave nechepamusoro pemutsana. Pakupera kwebasa racho, tinosunungura mishonga yemukati. Ita zvingasvibisa 4 nzira.
Chiitiko chechipiri chemashure "Shanduro yakasiyana yemakumbo"
Ichi chiito chinotarisa zvinyorwa zvemashure kumashure uye masumbu emimba.
Nhema pamusana wako, simudza mapepa ako uende kubva pasi, uchidzvinyirira mimba yako yepamuviri. Chengetedza mapepa zvakananga. Rimwe gumbo rinonamatira mumabvi uye rinokwevera kubhokisi, rimwe rinomira kusvika kuma 45 degrees. Tinoshandura makumbo pacho, kutambanudza uye kutora kwatiri petso rimwe, ipapo imwe. Tinoyeuka kuti patinoswedera pedyo tinokwevera gumbo kumapfupa, zvishoma pasi dumbu uye kumashure. Kuti tiwedzere mutoro, hatikwanisi kukwevera mabvi pedyo ne12 degrees.
Dzokorora kurovedza nguva makumi maviri, usakanganwa kufema zvakasimba uye nguva imwe neimwe yatinenge tava mudumbu, patinodonha bvi kubhokisi. Ichi chiito chinangwa chekutambanudza zviduku zvemashure nemadzipa emimba.
Basa rechitatu "swam"
Chirongwa chinowanzozivikanwa kuti chisimbise pasi mushure mushure, panguva iyi, miviri yacho inobvumirana zvakasimba uye mitsipa yepamuviri inoshanda pamwe chete.
Isu tinovata mudumbu uye tinotambanudza makumbo edu nemaoko nenzira dzakasiyana-siyana, tora kufema kwakadzika uye kutambanudza mutsara wepamuviri. Chirairo uye inonyorera zvishoma kuderedza kumusoro, uye mhuno "unotarisa" pasi. Mutsipa unoramba uri pamutsara wakafanana nemutsana.
Pakuzorora, tichabvarura ruoko rworuboshwe uye rutsoka rwerudyi kubva pasi, munzvimbo ino ticharamba tiripo. Zvadaro simudza rutsoka rworuboshwe uye ruoko rworudyi uye zvakare urambe uri muchigaro ichi. Hips uye chifuva zvinobvarura pasi. Tinoenderera mberi nekushandura kwemaoko nemakumbo, kugadzira chiitiko chekushambira, kufema mumabhuku mashanu uye kuwedzera kune 5 inotevera.
Ngwarira, chiito ichi hachigone kuitwa nevanhu vanotambura ne osteoporosis uye havana kuchengeteka kune varwere vane spinal stenosis. Uye edza usati waita izvi kana kuti kurovedza muviri, bvunza chiremba wako.