Pilates nokuti Beginners

Pilates - ndiko kuva kurovedza iyo, kusiyana zimbabwe kugwinya, yakadzika tsandanyama zvinobatanidzwa. kunzwisisa ichi anovandudza majoini, achivapa mukana wokushandiswa uye kufamba, anobatsira kushushikana, mumuviri nomupfungwa.

Pilates jimunasitikisi kwakakurumbira chaizvo pose, kunyange kupfuura tinogona kutaura kuti ichi ndicho chimwe chezvinhu inonyanya nhasi kugwinya zvirongwa. Izvi kuporeswa maitiro kwemakore anopfuura zana. Asi, pasinei yakadaro seane uchenjeri zera, zviitwa izvi vachiri kushanda nhasi.

Pilates nokuti beginners - ndiyo yakavimbika nzira vavezve chimiro, bvisai yokufutisa. Uyezve, pamwe yokurovedza muviri ichi, unogona kubvisa shure marwadzo, zvikuru kubudirira kurwisa arthritis, bvisai postpartum dumbu.

Asi usati unotanga kuita chirongwa, "Pilates nokuda Beginners", zviri chinodiwa kunzwisisa zvinodiwa zvinokosha dzinoshanda ichi seti:

- pakutanga kwezvose, zvipfeko basa kunofanira vakasununguka uye nyore, chero nyaya kwete kungatadzisa masangano;

- Unofanira kuti riitwe shangu;

- Regai kudya kweawa vasati uye pashure chikoro;

- unofanira kudzidza kuita zvakanaka zviitwa kuti beginners, uye ari oga ipapo vabvumirwe mberi kune wekutanga padanho yakaoma.

Zvino, ongorora zvakananga, kushandisa gym hurongwa "Pilates nokuda Beginners". Mumwe nomumwe wavo anofanira kuitwa mukati miniti imwe uye nguva hapana asingasviki gumi. Ita zvose zvakakodzera kuti chechetere, hapana kufamba nokukurumidza, uye nyaya kuneta watoregera. Kamwe zvingatiomera, asi zvino muri muropa, vajaire nayo, uye tsandanyama huchawedzera akarovedzwa. Pilates nokuti beginners kusimbisa musana uye wokudhinda, uye iwe unogona kuenda LEVEL.

Unofanira kutanga kwoushamwari-up:

- supine chinzvimbo, dhonzai mabvi ako kuna muchipfuva chako, clasping maoko avo. Kutamburira abdominal tsandanyama, regai zvakanaka uye zvikuru fema uye exhale;

- akarara musana wake, maoko ari mapfudzi, abdominal tsandanyama nerongo, mabvi ako pamwe chete. Kuvatendeusa kurudyi nokuruboshwe, usakanganwa pamusoro befu uye exhale.

Muchiitwa izvi zvose zvinovavarira panguva voltage abdominal tsandanyama, asi rakanaka inodziya uye shure tsandanyama.

Mushure pamusoro matanho tsandanyama kwoushamwari-up anozodzidza inotevera muviri:

- supine chinzvimbo, pasi pomusoro pamutsago, makumbo hwakakungwa pamabvi, maoko ake shure musoro wake. Fema - uye exhale zvikuru tinosimudza rokumusoro muviri, ipapo fema zvakare - uye shure pokutangira chinzvimbo.

Chinhu chikuru ichi kuti mudumbu kunge akapfeka yunifomu makakatanwa. Pano, utore tsandanyama chikamu yokumusoro muviri, uye maoko vanofanira kuva zvachose vagadzikana.

Simbisa tsandanyama repasi mudumbu inogona sezvinotevera:

- supine chinzvimbo, ikanyanya pasi magaro, makumbo vanomutswa, mabvi hwakakungwa, maoko shure musoro wake. Swedera mudumbu uye nebandauko vachasimudza, pamwe befu, ipapo kudzokera kutanga chinzvimbo.

Muchiitiko chino, zvakare kusvinwa abdominal tsandanyama. Musoro uye maoko vanofanira kuva wakasununguka ezvinhu. Izvi Pilates kurovedza pamba kuita nyore chaizvo. Vane akajeka uye nyore, sezvo dzaizopiwa beginners. Pakutanga, vangaita sokuti nyore, asi regai Unozviremedzerei, kunyanya panguva kutanga danho. Unofanira kuuya pachavo kuti vaneta.

Gymnastics pilates - inzira tiine nhamba uye seboka zvakanaka. Nemhaka kurovedza kwakashanda yakadaro yakadzika tsandanyama kuti zviome kuwana kushanda panguva dzekudya maekisesaizi.

Gymnastics kugwinya chirongwa, "Pilates" nemamwe pakuti vava yakanakira munhu wose, zvisinei uremu mukirasi, uye kunyange vaya kunorambidzwa uremu kurovedza. yokurovedza muviri iri rinoshandiswa kunyange rokuchinjwa varwere pashure zvakakomba kushandiswa.