Joseph Pilates anayamba dongosolo lake la machitidwe olimbitsa thupi pofuna kubwezeretsa thanzi pambuyo pa kuvulala, kotero zovuta za machitidwe ake ndizoyenera kwa aliyense popanda kupatulapo. Njira yake ndi cholinga chophunzitsira minofu yovuta yopanda ma cardio-loading, zomwe zimapangitsa mphindi khumi ndi ziwiri kuti aphunzitse bwino "malo ovuta". Mwachitsanzo, mafilimu a pilates amachititsa mimba yonse, kuphatikizapo zakuya, zomwe sizikuphatikizidwa pa nthawi yophunzitsidwa.
Kuyenda pang'ono komanso kosalala sikungathandize mwamsanga kulemera, koma Pilates idzakuthandizani kuchepetsa kulemera kwa kuyimitsa minofu ya minofu, kuwonjezera liwu la thupi lonse. Kotero ngati mukufuna kulimbitsa minofu, kwezani chiwerengerocho ndipo osamalumphira ndiye, monga aerobics, dongosolo la Pilates ndi lanu. Zovuta za masewera a Pilates akhoza kuchitidwa pakhomo, mumangofunikira zovala zabwino ndi rug.
Mukamapanga zochitika zonse, muyenera kuyesetsa kumangirira pamimba, kusuntha kuli pang'onopang'ono komanso kosavuta. Pilates imathandizanso kumbuyo. Chifukwa cha kuyang'anitsitsa nthawi zonse za msana pa nthawi yochita masewera olimbitsa thupi, corset yamtunduwu imalimba, kuimirira ndi chisomo kumakula.
M'munsimu pali njira 6 zothandiza kwambiri pamimba pamimba. Iwo adzakuthandizani kuti mupeze chiuno chochepa ndi chosindikizira cholimba, kuchita katatu pa sabata.
Zochita za Pilates kuti zikhale m'mimba yozizira:
Kusintha zana
Ntchitoyi imalimbikitsa minofu ya makina osindikizira ndikuwakonzekera ntchito yowonjezera. Lembani kumbuyo kwanu, kwezani miyendo yanu ndi kuiwerama pamabondo 90 madigiri. Manja anatambasula thupi, mitengo ya palmu pansi. Phala, pa kutuluka mpweya kukweza mutu ndi kukweza. Gwiranani manja anu mmwamba ndi pansi, ngati kuti mukuwombera pamwamba pa madzi. Bwererani ku malo oyambira ndi kumasuka. Bwerezani zochitika 10 nthawi.
Kutsekemera
Miyendo iri pamodzi, masokosi amakoka, mikono imatambasulidwa mpaka padenga. Lembani, pita pang'onopang'ono, mpaka mutakhala pansi. Yesetsani kumverera vertebra kumbuyo kwa vertebrae kuchokera pansi. Kenaka, pang'onopang'ono, bwererani ku malo oyamba. Mvetserani momwe vertebra iliyonse imakankhidwira pansi ndi kubwezeretsanso. Bwerezani nthawi 10.
Kuwonjezera kwa mwendo umodzi
Kwezani mutu ndi mapewa, kukoka bondo lakumanzere ku chifuwa, ndi kukweza mwendo wakumanja ndikuyandikira, masokosi amakoka. Mimba ndi yotheka kwambiri. Phala, pumphunzi umachoka kumanzere kumanzere, ndipo bondo lakumanja limakanikizidwa ku chifuwa. Sinthani maimidwe a miyendo kasanu.
Malembo a Malamulo
Miyendo inadzuka, mawondo akugunda madigiri 90. Manja anatambasula mmwamba. Ikani, pamutu pamutu ndi mapewa, yongolani miyendo ndikubweza manja anu. Yesetsani kutambasula manja ndi miyendo yanu. Bwererani ku malo oyamba. Yesetsani nthawi 10.
Kupotoza
Khalani pansi, gwadamada, kukaniza miyendo yanu ndi manja anu, yesani chikho mwanu. Pumphunzi, khalani pansi mpaka mapewa atagwira pamtunda. Bwererani ku malo oyamba. Gwiritsani ntchito masewerawo pang'onopang'ono, kukoka minofu ya makina osindikizira mokwanira.
Ntchito yovuta
Zingwezi zimayendayenda pambali ya madigiri 45, mapazi amatsitsimula pansi. Kutulutsa mpweya kumalowera kumanzere kumanzere, mawondo ndi ofanana. Pa nthawi yomweyi, kwezani manja anu kumwamba, mitengo ya palmu wina ndi mnzake. Tengani mpweya, kwezani mutu ndi mapewa pa kutuluka, mpaka mikono ikhale yofanana ndi mwendo wopitirira. Musazengere nokha pang'onopang'ono ndi minofu ya manja ndi mapewa. Gwiritsani ntchito minofu yokha. Bweretsani ndondomekoyi maulendo 10, kusinthira mwendo.