Kufotokozera Zamalonda
Zofunikira Zinayi Zazikulu za Yoga Pakulimbitsa Thupi
1. Limbikitsani Maziko Apakati ndi Kupititsa patsogolo Kulamulira kwa Thupi
Yoga imakhazikika pamachitidwe a asana, ndikuyambitsa madera apakati monga abdominis yodutsa ndi minofu yakumbuyo yakumbuyo kudzera mukupotoza, kutambasula, kusanja, ndi mayendedwe ena kuti amange maziko okhazikika. Mosiyana ndi maphunziro amphamvu achikhalidwe omwe amayang'ana kwambiri kulimbikitsa minofu yapafupi, yoga imatsindika kugwirizanitsa minofu{1}}zozama zokhazikika zimagwira ntchito mosalekeza kuti zikhale ndi asanas, kuwongolera kwambiri, kusinthasintha, ndi kusuntha kwa mafupa. Kaya ndikukhazikika kokhazikika panthawi ya squats kapena kulumikizana kwa miyendo ndikuthamanga, luso loyambira lomwe limapangidwa kudzera mu yoga limathandizira zochitika zolimbitsa thupi zosiyanasiyana ndikuchepetsa chiwopsezo cha kuvulala pamasewera chifukwa cha kusakhazikika kwa minofu.
2. Kuchepetsa Kutopa kwa Maphunziro ndi Kupititsa patsogolo Kubwezeretsa Kwathupi
Pambuyo-kupweteka kwa minofu ndi kukanika kwa nkhope ndizovuta zofala, zomwe yoga imathetsa bwino pogwiritsa ntchito kutambasula ndi kupuma. Asana omwe akuyembekezeredwa amapumula magulu a minofu omwe amagwira ntchito mopitilira muyeso, amachepetsa kuchuluka kwa lactic acid, ndikuchepetsa kuuma kwa minofu. Kuphatikizidwa ndi njira monga kupuma kwa m'mimba komanso kupuma kwina kwa mphuno, yoga imathandizira kufalikira kwa magazi komanso kutulutsa mpweya, zomwe zimathandiza thupi kubwezeretsa mphamvu mwachangu. Kuphatikiza apo, asanas obwezeretsa (monga Child's Pose ndi Corpse Pose) amachepetsa kuchuluka kwa cortisol, kuchepetsa kupsinjika kwa thupi kuchokera kumaphunziro apamwamba-ndikukonzekeretsa thupi kuti lizigwira ntchito bwino pakulimbitsa thupi kwamtsogolo.
3. Gwirizanitsani Maiko Olimbitsa Thupi ndi Amaganizo Kuti Mulimbikitse Kuchita Bwino Kwambiri
Yoga imatsindika "umodzi wa thupi ndi maganizo." Mwa kulunzanitsa mpweya ndi kuyenda, zimathandiza odziwa kukhalapo, kuchepetsa nkhawa ndi zododometsa panthawi yolimbitsa thupi. Pakuphunzitsa mphamvu, malingaliro okhazikika amakulitsa kuzindikira kwa minofu, kupititsa patsogolo maphunziro; pochita masewera olimbitsa thupi a cardio, kupuma kosasunthika kumathandizira kupirira komanso kumawonjezera nthawi yolimbitsa thupi. Kuphatikiza apo, kulingalira komwe kumapangidwa kudzera mu yoga kumathandizira anthu kumvera bwino zomwe thupi lawo likuchita, kupewa kuchita masewera olimbitsa thupi komanso kukwaniritsa zolinga zolimbitsa thupi pogwiritsa ntchito njira yoyenera ya "ntchito ndi kupuma." Ndikoyenera makamaka pamaphunziro a nthawi yayitali-monga kutaya mafuta ndi kusintha thupi.
4. Sinthani ku Zosowa Zosiyanasiyana ndikukulitsa Malire a Malo Olimbitsa Thupi
Kuphatikizika kwa Yoga kumapangitsa kuti igwirizane ndi njira zosiyanasiyana zolimbitsa thupi ndikukwaniritsa zosowa zamagulu osiyanasiyana. Kwa oyamba kumene, yoga imakhala ngati malo olowera kuti mukhale olimba, pogwiritsa ntchito -asanas amphamvu kwambiri kuti mudzutse ntchito zathupi komanso zolepheretsa kuyenda. Kwa akatswiri okonda zolimbitsa thupi, zimakhala ngati chida chophunzitsira kuti athe kuwongolera kusasinthika pakuphunzitsidwa mwamphamvu komanso kupewa kulimba kwa minofu. Kwa odwala ochira kapena omwe ali ndi zomverera zolumikizana, yoga asanas yofatsa imathandizira kuchira kwamphamvu kwa minofu ndikuphunzitsa kuyenda ndikuteteza mafupa. Kuphatikiza apo, yoga imasowa zida zovuta ndipo imatha kuyeserera kunyumba, kumalo ochitira masewera olimbitsa thupi, panja, kapena makonda ena, kupereka kusinthasintha kwakukulu komanso kusasunthika pamachitidwe olimbitsa thupi.
Zida Zolimbitsa Thupi za Pilates:
Zida zolimbitsa thupi za Pilates ndi chida chophunzitsira chaukadaulo chopangidwa motengera mfundo zazikuluzikulu za Pilates za "Control, Core, Breath, and Precision." Kupyolera mu kukana kolamuliridwa, kuthandizira kosasunthika, ndi -zoyenda mosiyanasiyana, imathandiza kuti minofu iyambe kugwira ntchito, kulimbikitsa mphamvu, ndi kukonza kaimidwe ka thupi. Ndikoyenera pa zosowa zosiyanasiyana-kuyambira ongoyamba kumene kupita ku ukatswiri, komanso kuyambira pakukonza thupi tsiku ndi tsiku mpaka kumaphunziro otsitsimula{4}}amagwiritsidwa ntchito kwambiri m'mabwalo ochitira masewera olimbitsa thupi, m'ma situdiyo ophunzitsira anthu, m'malo otsitsimula, ndi zochitika zolimbitsa thupi kunyumba. M'munsimu muli kufotokozera mwatsatanetsatane kuchokera ku miyeso inayi yofunikira: magulu akuluakulu a zida, mfundo zamapangidwe, ubwino wogwira ntchito, ndi zochitika zoyenera:
I. Gulu la Zida Zofunikira & Mawonekedwe Apakati
1. Wosintha:Kapangidwe ka Core:
Wopangidwa ndi chimango chotsetsereka, kasupe kukana, mipiringidzo ya phazi, mapewa, zogwirira, ndi zina. Furemuyi imapangidwa ndi-chitsulo cholimba kwambiri, bedi lotsetsereka limakhala ndi zodzigudubuza zopanda phokoso, ndipo akasupe ake amakhala ndi masinthidwe osiyanasiyana-kawirikawiri (kawirikawiri misinkhu 3-5), zomwe zimathandiza kuti kulimba kwawo kuonjezeke kapena kuchepetsedwa malinga ndi maphunziro.
Zofunika Kwambiri:
Kupyolera mu mphamvu yolumikizana ndi kutsetsereka kwa bedi ndi kulimba kwa masika, zimathandiza kuti muzitha kuphunzitsidwa bwino-magulu a minofu ya thupi. Imathandizira mayendedwe monga kutambasula miyendo, ma curls pachimake, ndi kutambasula kumbuyo, kuyang'ana kwambiri kupititsa patsogolo kukhazikika kwapakati, kuwongolera minofu, ndi kulumikizana kwa miyendo ndikuchepetsa kukhudzidwa kwamagulu, ndikupangitsa kuti ikhale yoyenera kwa anthu amisinkhu yolimba yosiyana.
Zowoneka bwino pamapangidwe:
Zitsanzo zina zamalonda zimathandizira kusintha kwa ngodya ya bedi ndi kukulitsa zowonjezera. Pakhomo{{1}mabaibulo ogwiritsira ntchito amatengera mapangidwe opindika, okhala ndi malo 0.8-1.2㎡ okha kuti asungidwe mosavuta.
Tabulo la Trapeze:Kapangidwe ka Core:
Zomangidwa pazitsulo zokhazikika, zokhala ndi trapeze pamwamba, njanji zam'mbali, masika, zopumira, zogwirizira miyendo, ndi zina. Furemuyi ili ndi katundu-yokwana kupitirira 300kg, yokhala ndi giredi yabwino kwambiri yolimbikira masika ndikuthandizira mayendedwe-osiyanasiyana.
Zofunika Kwambiri:
Kuphatikiza maphunziro amphamvu ndi zophunzitsira zotsitsimutsa, kumathandizira kuyimitsidwa, kugwedezeka kwapakati, ndi mayendedwe ena kudzera pa trapeze kuti kulimbikitsa mapewa, kumbuyo, pachimake, ndi magulu am'munsi. Njanji zam'mbali ndi zothandizira mwendo zimathandizira kutambasula kwa msana, zochitika za m'chiuno, ndi maphunziro ena, kukonza molondola nkhani zapambuyo monga mapewa ozungulira, hunchback, ndi chiuno.
Zowoneka bwino pamapangidwe:
Zowonjezera zambiri (kuphatikiza ma bandi olimba, zogwirira, manja a phazi, ndi zina zotero), zimathandizira{1}}kuphunzitsa kaimidwe kambiri (kuimirira, kukhala, chapamwamba, ndi zina zotero). M'zamalonda, nthawi zambiri amagwiritsidwa ntchito ngati chida chofunikira kwambiri pa-pa-chitsogozo chaumwini choperekedwa ndi aphunzitsi.
Wunda Chair:Kapangidwe ka Core:
Mpando wowoneka bwino-wokhala ngati wokhazikika, wokhala ndi ma pedals osinthika, kachipangizo kokhazikika, ndi zopumira. Pedal angle ndi kugwedezeka kwa masika kumatha kusinthidwa mosavuta, ndikulemera konse (pafupifupi 15-20kg) kuti musunthe mosavuta.
Zofunika Kwambiri:
Kuyang'ana kwambiri mphamvu ya miyendo yotsika, kuwongolera pakati, komanso kuphunzitsidwa bwino, imathandizira mayendedwe monga kukankha kwa pedal, kupindika m'chiuno, ndi milatho ya glute. Imalimbitsa makamaka minofu ya gluteal, minofu yamkati ndi kunja kwa ntchafu, ndi minofu yakuya, pamene imapangitsa kuti thupi likhale bwino komanso kugwirizanitsa minofu.
Zowoneka bwino pamapangidwe:
Pang'ono kukula (pafupifupi 60 × 40 × 50cm m'litali, m'lifupi, ndi kutalika), palibe kukhazikitsa zovuta zofunika. Ndiwoyenera ma situdiyo ang'onoang'ono ndi apakatikati komanso olimba m'nyumba, ndi chida chabwino kwambiri chothandizira kuti mizere yotsika komanso yokhazikika.
Ubwino Wogwira Ntchito
Kujambula Molondola & Kusema Minofu:
Kupyolera mu kutsegula kwabwino kwa minofu ndi kuphunzitsidwa kosalekeza kukana, kumalimbitsa minofu yapakati, mapewa ndi kumbuyo, ndi mizere yotsika ya miyendo, kumapangitsa kuti minofu ikhale yolimba komanso kudzikundikira mafuta. Makamaka kulunjika kumadera ofunika monga chiuno, mimba, matako, ndi ntchafu, zimakwaniritsa "zojambula" zojambula.
Kulimbitsa Kwambiri & Kupititsa patsogolo Kaimidwe:
Kuyang'ana pa maphunziro okhazikika okhazikika, kumapangitsa kuti minofu ikhale yolimba kwambiri, monga transverse abdominis ndi erector spinae, imakonza machitidwe osakhala bwino monga mapewa ozungulira, hunchback, ndi scoliosis, ndipo imapangitsa kuti thupi likhale labwino komanso labwino.
Zochepa-Kukonzanso Zowonongeka & Kusinthasintha Kotetezeka:
Ndi kayendedwe kodekha komanso kapangidwe kake kowongolera, kumachepetsa kukhudzidwa kwamagulu. Atha kugwiritsidwa ntchito pothandizira-kuthandiza anthu ovulala pamasewera (monga lumbar disc herniation, kuchira kovulala kwa bondo), kukonza minofu ya m'chiuno pambuyo pobereka, komanso kulimbitsa mphamvu kwa okalamba, zomwe zimapatsa okalamba phindu lawiri la maphunziro ndi kukonzanso.
Kuwongolera Minofu Yowonjezera & Kuchita Bwino Kwambiri Kwamasewera:
Kugogomezera "kuwongolera mphamvu yoyendetsedwa," kumalimbikitsa ntchito yolumikizana ya minofu ndi kulumikizana kwa neuromuscular. Itha kugwiritsidwa ntchito ngati chida cholumikizirana-chophunzitsira pakuthamanga, kulimbitsa thupi, kuvina, ndi masewera ena, kuwongolera machitidwe onse amasewera ndikuchepetsa kuvulala kwamasewera.
Chitsimikizo cha Ubwino & Chitetezo
Zida za Professional Pilates zimagwirizana ndi miyezo yapadziko lonse lapansi yachitetezo. Furemuyi ndi yopangidwa ndi-chitsulo chapamwamba kwambiri cha Q235 chokhala ndi ufa-wokutira dzimbiri{4}} pamwamba pake. Dongosolo la kukana kwa masika limayesa kutopa kwa 100,000 kuti zitsimikizire kulimba. Mbali zina zomwe zimagwirana ndi thupi la munthu zimagwiritsa ntchito masiponji oteteza chilengedwe komanso-nsalu zotsetsereka, zomwe zilibe{10}zopanda poizoni komanso zopanda fungo, zomwe zimagwirizana ndi satifiketi ya RoHS. Zida zamalonda nthawi zambiri zimakhala ndi chitsimikizo cha 1-3 chaka, pomwe zomasulira zapanyumba{15}zimakhala zokonza moyo wawo wonse. Zida zowonongeka zitha kusinthidwa kwaulere kuti zitsimikizire kugwiritsidwa ntchito kwanthawi yayitali.
Monga m'modzi mwa akatswiri opanga komanso ogulitsa ma yoga ku China, timawonetsedwa ndi zinthu zabwino kwambiri komanso mtengo wampikisano. Chonde khalani otsimikiza kuti mugula yoga yotsika mtengo yogulitsa pano kuchokera kufakitale yathu. Lumikizanani nafe kuti mugwiritse ntchito makonda.