Pilates ndi njira yophunzitsira yomwe inayambika kumayambiriro kwa zaka za m'ma 1900 ndi Joseph Pilates. Pasanapite nthawi yaitali, mauthengawa adakhala otchuka pakati pa ojambula, osewera ndi othamanga omwe akufuna kuti ayambe kuchira.
Kunyumba
Popeza Pilates ndiwopindulitsa kwambiri amapatsidwa kuti apume mokwanira komanso pang'onopang'ono, kuchita masewera olimbitsa thupi, ndi kofunika kuti muyambe kumayanjana ndi aphunzitsi. Koma pokhala ndi zofunikira, mukhoza kupita ku Pilates maphunziro kunyumba.
Pochita ma pilates pakhomo, mumaphunzitsa ziwalo zomwe zimatchedwa thupi - minofu yambiri, yomwe imakhala yovuta kwambiri kuigwiritsa ntchito, pogwiritsa ntchito gawo la mkango. Pilates, choyamba pa zonse, zidzasintha malo anu, monga, kuphunzitsa, mumachotsa katundu kuchokera kumsana, chifukwa minofu yoyandikana ya kumbuyo imalimbikitsidwa.
Momwe mukuchitira Pilates kunyumba, muyenera kukhala ndi udindo waukulu, chifukwa izi sizongokhala zophweka zofalitsa kapena zokakamiza, zomwe zingachitidwe mwatsatanetsatane. Pali mfundo zingapo zofunika kwambiri kwa oyamba kumene kupita ku Pilates kunyumba. Choyenera kudziŵa:
- Kuyenda bwino - mu Pilates imodzi yochita masewero ikuyenda kupita kwina;
- Pumulani - mavuto onse ayenera kuiwala kwa kanthawi;
- Kupuma ndiko kupuma kwakukulu, kumene mpweya nthawi zonse ndi malo oyambira, ndipo kutuluka ndikutenga minofu;
- kusamala - musasokonezedwe, ganizirani zomwe mukuchita, ngati simungathe "dorelaxirovatsya" ndikungogona.
Zochita
Tidzachita masewera olimbitsa thupi kuti tipange pilates kunyumba.
- Timagona kumbuyo, mapazi ofanana ndi m'lifupi la pelvic, manja pambali. Kukwapula manja athu pansi, kudula pakhosi ndi kumbuyo kuchokera pansi, thupi limapangidwa kukhala mzere wolunjika, wodetsedwa. Pang'onopang'ono, vertebra kumbuyo kwa vertebrae timabwerera pansi. Mimba ikuphwanyaphwanya, timayimilira mpaka msana.
- PI ndi yemweyo. Timakweza mwendo, timagwada ndikuweramira pachifuwa. Midway imani phazi, bwererani ku PI, panthawiyi, mwendo wachiwiri wayamba kale. Ife timakwera pa exhale, miyendo yosinthasintha. Ntchito yathu ndikuteteza chiuno mpaka pansi ndi makina osokoneza. Mu malo otsika, phazi limakhudza pansi ndila zala.
- Timagona pamimba, kutambasula miyendo yathu, timayika manja athu pafupi ndi nkhope, mitengo ya palmu mpaka pansi. Mu IE, tenga mpweya, ndipo pumphunzi mumang'amba mutu ndi chifuwa kuchokera pansi. Timathetsa vutoli ndikubwerera ku IP.
- Timatsitsimula m'munsi kumbuyo kwa mwanayo. Timakhala pa chidendene pa zidendene, thupi limathamangitsidwa kumadzulo, manja akutambasula patsogolo, timayang'ana pansi.
- IP - imani pazinayi zonse, mitengo ya kanjedza imakhala pansi pa mapewa, mawondo - pansi pa mchiuno, ndiko kuti, pambali yoyenera. Timayamwitsa mimba, chiuno sichigwa. Kutulutsa mpweya timatulutsa ndi kutambasula dzanja lamanja ndi mwendo wakumanzere. Timathetsa vutoli, tibwerera kwa FE. Timakweza mwendo wamanja ndi dzanja lamanzere. Timasintha miyendo ndi manja athu, timakweza pang'onopang'ono ndipo timachepetsanso miyendo yathu pang'onopang'ono kuti tizitha kupanikizika.
- Timatsitsimula m'munsi kumbuyo kwa mwanayo.