6 Pilates kurovedza vakadzi vane nhumbu

Zvemukati

• 1. Kupesana kwepineineum
• 2. Kukwidza gumbo rakatwasuka
• 3. Zambuko
• 4. Katsi inotyisa
• 5. Kwaziso kuzuva
• 6. Kutambanudza gumbo
• Pilates inokubatsira here kurasikirwa nehuremu?

Pilates kurovedza muviri kunounza mabhenefiti sekuvandudza muviri kuziva, kusimbisa mhasuru uye kubatsira kudzivirira uye kurwisa weti kusagadzikana, kunozivikanwa pakupera kwepamuviri. Pamusoro pezvo, zviitwa izvi zvinowedzera huwandu hwe oxygen inosvika kumwana uye inobatsira kumudzikamisa nekumudzikamisa.

Aya maekisesaizi anogona kutanga kubva kune yechipiri trimester yekubata, zvisinei, kumwe kuchengetwa kunofanirwa kutorwa paunenge uchiita maekisesaizi, nekuti mamwe anogona kuve asina kuenzana, achifarira kudonha kana kuwedzera kumanikidza kwemukati-mudumbu. Avo vasina tsika yekudzidzira maPirate vanofanirwa kusarudza Pilates Matwork nekuti ari nyore uye anodzoreredzwa zviitwa, zvinoitwa pasi pamwe nerubatsiro rwebhora kana mabhandi erabha.

Tsvaga kuti Pilates haifanire kuitiswa panguva yepamuviri nekudzvanya pano.

1. Kupesana kwepineineum

Kurara kumusana kwako, uine maoko wakakomberedza muviri wako kana zvinyoro-nyoro padumbu nemakumbo ako akaturikidzana kana pamusoro pebhora rePilates, chengetedza nzvimbo yacho kusarerekera, uchisiya nzvimbo yepea pazasi pemusana wako uye mapendekete akamira zvakanaka pa uriri, nemapendekete ari kure nenzeve uye uchifungidzira kuti kune mwenje miviri muchiuno chako, izvo zvinofanirwa kuramba zvakanongedzwa kumusoro.

Kubva pachinzvimbo ichocho unofanirwa kufema uye kana uchifema kunze, tora tsandanyama dzepelinha, sekunge sekunge unoda kuyamwa pizi nemukadzi wako. Ichi chibvumirano chinofanirwa kuchengetwa uku uchifemera mukati nekubuda zvishoma nezvishoma. Ita ichi chibvumirano kagumi mumutsara, chengetedza kufema uye nzvimbo chaiyo.

2. Kukwidza gumbo rakatwasuka

Kunyepa musana wako, kukotamisa rimwe gumbo uye kusimudza rimwe apo akatambanudza. Ita masimudziro mashanu negumbo roga roga paunenge uchibata mhasuru dzako dzechiuno, uchiita kufamba kunononoka, kwakadzorwa zvakanaka, usingasimudze chiuno chako pasi chero nguva.

3. Zambuko

Kunyepa kumusana kwako, simudza chiuno chako pasi, sezvakaratidzwa mumufananidzo. Ita maLifts mashanu paunenge uchibata mhasuru dzako dzechiuno.

4. Katsi inotyisa

Panzvimbo yezvitsigiro zvina, edza kuzorora chirebvu chako pachipfuva chako uchiunza chiuno chako kumberi nekutambanudza musana wako, sezvakaratidzwa mumufananidzo. Ita zvishanu uchidzokorora paunenge uchibata mhasuru dzako dzechiuno.

5. Kwaziso kuzuva

Enda pamabvi ako ugare pazvitsitsinho zvako, tambanudza maoko ako kumberi uye tenderedza muviri wako, sezvakaratidzwa mumufananidzo, kusvikira iwe uchinzwa kutambanudzwa mumhasuru dzako dzekumashure. Gara munzvimbo iyi kwemasekondi makumi maviri.

6. Kutambanudza gumbo

Ramba uri muchinzvimbo chinoratidza iwo mufananidzo kwemasekondi makumi maviri. Ita zvakafanana kurovedza nemakumbo maviri.

Kunyanya panguva yekuzvitakura, maPilates maekisesaizi anofanira kuitwa aine huwandu hwepamusoro, kunonoka uye kunyatsoita mafambiro. Kuvhiringidza mhasuru dzepelvic paunenge uchiita maekisesaizi kwakakosha nekuti ivo vanovandudza kupa kweropa uye nekuvandudza toni, kurwisa weti kurasikirwa.

Pilates inokubatsira here kurasikirwa nehuremu?

Pilates mukuzvitakura haina mari yakakwira caloric uye saka vakadzi vane nhumbu havafanirwe kurasikirwa nehuremu hwakawandisa nayo, asi inogona kubatsira kuchengetedza chimiro chakanaka panyama uye kudzivirira kuwedzera kuwanda panguva yekuzvitakura. Mimwe mienzaniso yePilates kurovedza muviri kunogona kuitwa panguva yekuzvitakura ndeiyi:

Pilates kurovedza muviri mukuzvitakura kunogona kutungamirwa neyepanyama murapi kana wepanyama dzidzo nyanzvi chero bedzi vari vaviri Pilates varairidzi.

Onawo:

• Yakanakisa kurovedza muviri yekudzidzira mukutakura
• 5 zvikonzero zvakanaka zvekurovedza muviri pakubata