Bhora rePilates, rinozivikanwawo se'fitball', rakanakira kuita maekisesaizi asingaperi. Asi munyaya iyi, isu tichaisa pfungwa pakushanda dumbu iyo inogara iri imwe yenzvimbo dzinotinetsa zvakanyanya. Kana uine bhora rePilates kumba, ibva wadzika kubasa nekuti unenge uchida zvatinokuudza.
Toning muviri haifanirwe kuve yakaoma zvakanyanya kana isu tiine simba shoma uye Pilates bhora. Sezvo tichawana ita maekisesaizi ega ega pasina kukanganiswa kwakawanda nokuda kwemiviri yedu. Chimwe chinhu chatinofanira kutarisa nguva dzose kudzivirira zvirwere zvinogona kuitika kana kukuvara. Ngatitange!
Iron paPilates bhora
Hapana mubvunzo Mapuranga ndeimwe yezviitwa izvo zvinofanirwa kugara zviripo muhurongwa hwedu hwekudzidzisa. Ndicho chikonzero iwe unogona kuzviita zvose pasi uye nerubatsiro rwePilates bhora. Zviri nyore uye unofanira kuzembera pairi nemaoko ako, uchirega muviri wako uchitambanudzira kumashure asi usingabati bhora. Nokudaro, simba richauya zvakananga kubva mukatikati, izvo zvatichafanira kusundira mukati kuti tikwanise kushanda uye tisazvitakura zvakanyanya mumaoko. Kurovedza muviri kwakadai kunonatsiridza chimiro pamwe nekudzikamisa uye kunoderedzawo njodzi yekukuvara.
Classic abdominals kushanda dumbu
Kana zvasvika pakushanda dumbu, isu hatizongofanire kuita sit-ups, asi ivo chikamu chemaitiro akanaka ekudzidzira. Nokudaro, munyaya iyi tichavaita nerubatsiro rwebhora rePilates. Zvichipiwa izvozvo tichavata takatarisana pamusoro payo, tichitsigira chikamu chepamusoro chemuviri uye tsoka dzakanyatsobatanidzwa pasi, ichiita kona ye90º nemakumbo. Ikozvino chasara kuisa maoko pamutsipa kuti tidzivise kuidhonza. Isu tinobatanidza zvishoma kuita kurovedza muviri kubva pakati uye kwete kubva pamutsipa sezvatakataura. Tinobva tadzokera kunozembera bhora.
Chimwe chiitwa chedumbu nemakumbo
Muchiitiko ichi tichatarisana pasi, nemaoko e maoko akazorora pasi uye maoko akatambanudzwa. Tichabata bhora netsoka dzedu uye chikamu chenzvimbo yegumbo. Nekuti zvatichafanira kuita kutambanudza makumbo edu kumashure (pamwe nebhora) kuti titore zvakare, tichiendesa bhora mberi. Inzira yekukungurutsa bhora nekutatamura nekudzikisa makumbo. Dumbu rako rezasi richatenda.
Bhiriji pamusoro pemapfudzi
Chimwe chezviitwa zvakajairika muPilates bhiriji repafudzi. Zvakanaka, tichazviita asi tichitsigira tsoka dzedu pabhora uye nekudaro, tichafanirwa chengetedza hutano hwakanaka kukwanisa kusimudza muviri, vertebra ne vertebra. Isu tichasimudza mahudyu, isu tichiramba takatsigirwa pane scapulae. Maoko anozonamirwawo pasi. Rangarira kuchengeta nzvimbo yepakati ichishanda, inova ndiyo yatinoda kushanda pairi nguva dzese uye usakanganwa kufema kwako kuronga chiitwa zvakanaka.
Buda nebhora rinokwana
Inotaridzika seyepuranga maitiro, hongu, asi inokubvumirawo kuti ushande nzvimbo yedumbu uye simba. Iwe unopfugama pamberi pe 'fitball' woisa maoko ako pairi. Ipapo iwe unoedza kumuita kuti aenderere mberi uye kuti muviri wako umutevere kusvikira agara panzvimbo yakatwasuka. Zvakare tinokuyeuchidza kuti zvakanyanya kukosha kugara uchichengeta chikamu chepakati chichishanda uye kwete kurodha maoko ako zvakanyanya. Nguva dzose zviri nani kutanga zvishoma kusvikira wanzwa simba iroro mudumbu.