Mazana

• Inhloko yeziNdawo: Mapahu mamindruji.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Mazana

The Hundred ndi masewera olimbitsa thupi apamwamba a Pilates omwe adapangidwa kuti azilimbitsa pachimake ndikuwongolera bata, ndikupangitsa kuti ikhale yoyenera kwa anthu amisinkhu yonse yolimba, kuyambira oyamba mpaka othamanga apamwamba. Zimakhudza kwambiri minofu ya m'mimba, komanso zimagwira mikono, miyendo, ndi mapapo, zomwe zimapereka masewera olimbitsa thupi. Anthu angafune kuchita Mazana chifukwa sikuti amangowonjezera kamvekedwe ka minofu ndi kupirira, komanso kumapangitsanso kupuma komanso kuzindikira kwa thupi, kulimbikitsa thanzi labwino komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mazana

• Kwezani miyendo yanu kuti ntchafu zanu zikhale zozungulira pansi ndipo mawondo anu amapindika pamtunda wa digirii 90.
• Kwezani mutu wanu, khosi, ndi mapewa pansi ndikukweza manja anu motalika m'mbali mwanu, ndikuyendetsa mainchesi angapo pamwamba pa chiuno chanu.
• Pumani mpweya mozama ndipo, pamene mukutulutsa mpweya, yambani kupopera manja anu mmwamba ndi pansi mowongolera kwinaku mukusunga abs yanu ndipo msana wanu wakumbuyo ukukanikizidwa pansi.
• Pitirizani kupopera mkono pamene mukupuma kasanu ndikutulutsa mpweya kwa mawerengero asanu, ndi cholinga chomaliza mawerengero 100.

Izinto zokwenza Mazana

• Kutengana M'mimba: The Hundred kwenikweni ndi masewera olimbitsa thupi a m'mimba, ndiye ndikofunikira kuti mugwiritse ntchito pachimake bwino. Pewani kulakwitsa kofala kukankhira m'mimba mwako; m'malo mwake, yerekezani kukokera mimba yanu ku msana wanu. Izi zimakuthandizani kuti muteteze msana wanu komanso kuti mupindule kwambiri ndi masewera olimbitsa thupi.
• Kupumira: Njira yopumira ndiyofunikira mu Mazana. Pumani mpweya kwa mawerengedwe asanu ndikutulutsa mpweya kwa mawerengedwe asanu, mogwirizana ndi mayendedwe anu. Pewani kugwira mpweya wanu, chifukwa izi zingapangitse kuthamanga kwa magazi.
• Udindo wa Myendo: Miyendo yanu iyenera kukwezedwa pamalo omwe amakulolani kuti mukhale osalowerera msana. Ngati kukweza miyendo yanu pamwamba kwambiri kapena kutsika kwambiri kumapangitsa kuti msana wanu ukhale wopindika, sinthani moyenerera

Mazana Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mazana?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi zana, koma angafunike kusintha pang'ono. The Hundred ndi masewera olimbitsa thupi a Pilates omwe amayang'ana minofu ya m'mimba ndikuthandizira kulimbitsa mphamvu komanso kukhazikika. Komabe, zitha kukhala zovuta kwa oyamba kumene. Nayi mtundu wosinthidwa kwa oyamba kumene: 1. Yambani ndi kugona chagada mawondo anu atawerama ndipo mapazi anu ali pansi. 2. Pumulani mpweya wanu ndi kubweretsa mawondo anu molunjika pachifuwa chanu, kenaka kwezani mutu ndi mapewa anu pansi. 3. Kwezani manja anu m’mbali mwanu ndikuyamba kuwapopa mmwamba ndi pansi, pokoka mpweya wa mapampu asanu ndikutulutsa mpweya kwa mapampu asanu. 4. Sungani mphuno yanu molunjika ku msana wanu ndipo nsana wanu ukhale pansi. 5. Yambani ndi mapampu 10 (1 seti) ndikuwonjezera pang'onopang'ono pamene mukukula. Kumbukirani, ndikofunikira kukhala ndi mawonekedwe oyenera ndikuwongolera nthawi yonse yolimbitsa thupi. Ngati mukumva kusapeza bwino kapena kupweteka, siyani masewerawa ndikufunsana ndi akatswiri olimbitsa thupi

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mazana?

• "Standing Hundred" ndikusintha komwe mumachita mayendedwe a zana mutayimirira, kuyika minofu ya mwendo wanu ndi pachimake mwanjira ina.
• "Ball Hundred" imaphatikizapo kugwiritsa ntchito mpira wochita masewera olimbitsa thupi, womwe mumaupanikiza pakati pa miyendo yanu pamene mukuchita zana kuti mulowetse minofu ya mkati mwa ntchafu.
• Gulu la "Resistance Band Hundred" limagwiritsa ntchito gulu lotsutsa lomwe mumakoka pamene mukupopera manja anu, ndikuwonjezera chinthu chapamwamba champhamvu cha thupi ku masewera olimbitsa thupi.
• "Half Hundred" ndikusintha kocheperako komwe mumapanga ma pulse makumi asanu okha m'malo mwa zana, abwino kwa oyamba kumene kapena omwe ali ndi zofooka zathupi.

Izinto zokufunda ezishisa ezivumelekile Mazana?

• Zolimbitsa thupi za Double Leg Stretch zimagwira ntchito mogwirizana ndi Hundred popeza zimalimbitsa mtima komanso zimalimbitsa mphamvu, zomwe zimafunikira kuti muzitha kuchita bwino kwambiri.
• Zochita zolimbitsa thupi za Scissor zimakwaniritsa Mazana poyang'ana minofu ya m'munsi mwa m'mimba ndi chiuno, kupereka masewera olimbitsa thupi okhudzana ndi mimba pamene akugogomezera za Hundred pamimba yapamwamba.