Pilates kwa oyamba

Pilates - ndi ya kokoka amene, mosiyana ndi olimba tingachipeze powerenga, minofu kwambiri nawo. Uku akufotokozera zimfundo, kuwapatsa kusinthasintha ndi zoyendayenda, relieves nkhawa komanso kuvutika maganizo.

Pilates olimbitsa chotchuka kwambiri padziko lonse, ngakhale kuposa tikhoza kunena kuti ichi ndi chimodzi mwa zochitika ambiri lero olimba. dongosolo machiritso kuposa zaka zana. Koma, ngakhale ngati m'badwo wolemekezeka, Zochita izi akugwirabe ntchito mpaka pano.

Pilates kwa oyamba - ndi njira yodalirika kuti ayambenso mawonekedwe, kuchotsa kulemera owonjezera. Komanso, ndi masewero olimbitsa thupi, mungathe tichotse ululu kumbuyo, ndithu bwinobwino kulimbana nyamakazi, kuchotsa postpartum mimba.

Koma musanayambe anayamba kuchita mu pulogalamuyi, "Pilates kwa oyamba", ndi zofunika kuti mfundo zazikulu zimene zikhudza akonzedwa izi:

- woyamba wa zonse, zovala ntchito ayenera kukhala afulu ndi zosavuta, Mulimonsemo si choopsa kayendedwe;

- ayenera chinkhoswe nsapato;

- Musadye kwa ola limodzi pamaso ndipo pambuyo sukulu;

- muyenera kuphunzira mmene kuchita Zochita moyenera kwa oyamba kumene, kenako yekha analola kuti chitani mlingo woyamba wa nyatwa.

Tsopano, kupenda mwachindunji, sonyezani olimba dongosolo "Pilates kwa oyamba". Aliyense wa iwo ziyenera kuchitika mwa mphindi imodzi ndipo nthawi zosachepera khumi. Chita n'kofunika kutsegula, palibe magulu mwadzidzidzi, Tikanena za kutopa siyiranitu. Pamene kungakhale kovuta, koma ndiye inu kusiya kusuta, azolowere, ndi minofu kukhala kuphunzitsidwa. Pilates kwa oyamba kulimbikitsa msana ndi atolankhani, ndipo inu mukhoza kupita pa mlingo wokwererapo.

Muyenera kuyamba ndi zochangamutsa:

- supine malo, kukokera maondo anu m'chifuwa chanu, akumugwira manja awo. Yosefera minofu m'mimba, kodi bwino kwambiri pokoka mpweya ndi kutulutsa;

- atagona pa nsana wake, mikono pa mapewa, minofu m'mimba pano, mabondo anu pamodzi. Kuwasandutsa lamanja ndi lamanzere, musaiwale za mpweya kwambiri ndi kutulutsa.

Mu Zochita izi zonse cholinga pa voteji minofu m'mimba, koma ndi bwino ofunda ndi kumbuyo minofu.

Pambuyo pamwamba masitepe minofu zochangamutsa kukachita ntchito yotsatira:

- supine malo, pansi pa khushoni mutu, miyendo wopindidwa pa mawondo, manja kumbuyo kwake mutu wake. Pokoka mpweya - ndi kutulutsa kwambiri ife kudzutsa thupi chapamwamba, ndiye pokoka mpweya kachiwiri - ndi kubwerera ku malo poyambira.

Chinthu chachikulu mu Njira iyi kuti m'mimba ayenera kukhala yunifolomu mavuto. Apa, kutenga mnofu ndi chiwalo chapamwamba, ndipo manja ayenera kukhala omasuka kwathunthu.

Limbikitsani minofu ya pamimba m'munsi akhoza kukhala motere:

- supine malo, PAD pansi matako, miyendo anamuukitsa, mawondo ndichotse, manja kumbuyo mutu wake. Jambulani pamimba ndipo ntchafu Matola, ndi mpweya kwambiri, ndiye kubwerera kuyambira malo.

Pankhaniyi, kachiwiri sefani minofu m'mimba. Mutu ndi manja ayenera kukhala mu mkhalidwe omasuka. Izi Zochita Pilates kunyumba kuchita yabwino kwambiri. Iwo bwino ndi wopepuka, monga anafuna oyamba. Koyamba, iwo zingaoneke ophweka, koma musati zimamuchulukira nokha, makamaka pa siteji koyamba. Muyenera zimawavuta kuti kutopa.

Olimbitsa pilates - ndi njira kukhala wodziwika ndi thupi lonse bwinobwino. Ndiyamika maseŵerowo zinayenda ngati minofu kwambiri ndi ovuta kupeza ntchito pa othamangitsa yachibadwa.

Olimbitsa olimba pulogalamu, "Pilates" wapadera kuti iwo ali oyenera wina aliyense, kaya kulemera m'kalasi, ngakhale amene analetsa kulemera maphunziro. masewero olimbitsa thupi ili ntchito ngakhale kwa konzanso odwala pambuyo ntchito kwambiri.