Monga njira yamasewera yomwe idawonekera ku Europe, Pilates yakhala masewera apadziko lonse lapansi kwa anthu onse patatha pafupifupi zaka zana lachitukuko. Pilates amaphatikiza yoga, kutambasula, ndi njira zosiyanasiyana zolimbitsa thupi zaku China ndi zakumadzulo.Mwa kulimbikitsa minofu yozama kwambiri ya thupi la munthu, ndipo panthawi imodzimodziyo kulimbikitsa kukonzanso kosalekeza kwa kagayidwe kachakudya, othamanga amatha kupeza mawonekedwe ndi kulemera kwa thupi kudzera mu Pilates.Zotsatirazi zimatha kulimbikitsa thanzi la thupi la munthu kuchokera mkati mpaka kunja.
Kudzera m'nkhaniyi, muphunzira izi:
1. Ubwino wa Pilato
2. Njira Zopewera A Pilato
1. Kodi mapindu a Pilato ndi ati?
1. Sinthani maganizo
Kuwonjezera pa masewera, chithandizo chakuya kwambiri m'mitima ya anthu ndicho kuthandiza ophunzitsa kuwongolera maganizo awo.Pilates akugogomezera kuti ophunzitsa amaganizira kwambiri zochita zawo panthawi yolimbitsa thupi.Kupyolera mu maphunziro a Pilates, wophunzitsa amatha kuzindikira mpweya wake ndi mpweya wake.Mkhalidwe wosadzikonda umenewu ungathandize wophunzitsayo kuyang’ana pa maphunzirowo.
2. Phunzirani kudziletsa
Chochita chilichonse cha Pilates chimakhala ndi tanthauzo lake, ndipo chofunikira kwambiri ndikuthandiza mphunzitsi kuphunzira kuwongolera minofu ya ziwalo zosiyanasiyana za thupi lake kudzera muzochita zomwezo.Choncho, pophunzitsa mayendedwe a Pilates, wophunzitsayo ayenera kuganizira za kayendetsedwe kake ka maphunziro, zomwe sizimangothandiza mphunzitsi kulamulira minofu ya thupi lawo, komanso kumathandiza mphunzitsi kuphunzira kulamulira maganizo awo.
3. Limbikitsani kagayidwe ka basal
M'malo mwake, cholinga chachikulu chosakhala chachikulu komanso kuchita masewera olimbitsa thupi ndikulimbikitsa kukonzanso kagayidwe kachakudya m'thupi, ndipo Pilates ndi chimodzimodzi.Amathandizira kagayidwe kachakudya kuti apitilize kuthamanga kudzera muzochita zosiyanasiyana za anaerobic, potero kulimbikitsa kuwonda.
4. Wonjezerani kusinthasintha kwa thupi
Mayendedwe a masewera olimbitsa thupi a Pilates ndi ofanana kwambiri ndi a yoga.Palibe njira zochitira masewera olimbitsa thupi zomwe zimadya mphamvu zambiri za thupi, ndipo thupi silidzawonongeka mopanda pake panthawi ya maphunziro.Kuchita masewera olimbitsa thupi a Pilates kumakhudzanso kuthandiza wophunzitsayo kuti azitha kusinthasintha pogwiritsa ntchito manja abwino, komanso kulola kuti mafupa ndi mitsempha ya ziwalo zosiyanasiyana za thupi zitambasulidwe.
Monga masewera adziko lonse, masewera olimbitsa thupi a Pilates ali ngati njira yophunzitsira thupi ndi malingaliro.Polumikizana ndi Pilates, wophunzitsa sangangopeza kusambitsidwa kwa mzimu, komanso kupeza thupi ndi thupi langwiro.Thupi lathanzi.
2. Zinthu zofunika kuziganizira muzochita za Pilates
Ngakhale masewera olimbitsa thupi a Pilates sangalephereke ndi malo ndi nthawi, ndipo palibe njira yovuta kwambiri yochitira masewera olimbitsa thupi, m'pofunika kumvetsera ndondomeko ya maphunziro a Pilates, mwinamwake kungayambitse kuwonongeka kwa minofu ngati simusamala.
1. Valani mopepuka pophunzitsa
Pa maphunziro a Pilates, muyenera kuvala zovala zopepuka kuti thupi lanu liziyenda mosavuta.
2. Pitirizani kupuma
Pochita maphunziro a Pilates, kuthamanga ndi kuya kwa kupuma kuyenera kugwirizanitsidwa ndi kayendetsedwe kake, ndipo kuthamanga kwa kupuma sikuyenera kukhala mofulumira kapena pang'onopang'ono.Tsopano izi ziyenera kutulutsidwa kumayambiriro kwa zochitikazo ndikuzipumira pamene mukupuma, chifukwa kalembedwe kameneka kangathandize kuthetsa mavuto omwe amayamba chifukwa cha mphamvu zambiri za minofu.
3. Kusala kudya
Zochita za Pilates zimadalira kwambiri mphamvu ya minofu ya m'mimba.Ngati mumadya moyenera musanachite masewera olimbitsa thupi, izi zimapangitsa kuti m'mimba musanze chifukwa chosungira zakudya zotsalira panthawi yochita masewera olimbitsa thupi, komanso zimapangitsa kuti minofu ya m'mimba isanze.Mphamvu yochulukirapo imapangitsa kuti m'mimba muwoneke ngati mukugwa.
4. Kuchita pang'onopang'ono
Pochita masewera olimbitsa thupi a Pilates, wophunzitsa ayenera kuchepetsa kuyenda kwa Pilates momwe angathere.Kuchita masewera olimbitsa thupi a Slow Pilates kungathandize thupi kugwiritsa ntchito nthawi yochuluka kuti lizitha kulamulira mphamvu za minofu, ndipo pochita izi mphamvu zambiri zidzagwiritsidwa ntchito.
Zoonadi, masewera olimbitsa thupi a Pilates ndi njira yokhayo yochitira masewera olimbitsa thupi osati masewera olimbitsa thupi omwe ali ndi zotsatira zamatsenga.Kuti tikwaniritse chitukuko chokwanira kuchokera mkati kupita kunja kudzera mu masewera olimbitsa thupi a Pilates, mphunzitsi ayenera kukhala ndi chipiriro chokwanira komanso kukhala ndi nthawi yayitali.Kulimbikira kudzakwaniritsa zotsatira zosayembekezereka.
Monga katswiri wa masewera omwe akufuna kukhala ndi chitukuko chatsopano kuchokera mkati mpaka kunja, Pilates akhoza kukhala chisankho chabwino.Simufunikanso kuyenda mu masewera olimbitsa thupi, koma mukhoza kuchita kunyumba.Zoonadi, Pilates nayenso ayenera kumvetsera.Njira yolakwika yochitira masewera olimbitsa thupi idzangobweretsa mavuto kwa othamanga.
Nthawi yotumiza: Nov-08-2021