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Pereka Mmwamba

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Ukuxhumana kwe Pereka Mmwamba

Roll Up ndi masewera olimbitsa thupi a Pilates omwe amalimbitsa pachimake, amathandizira kusinthasintha, komanso kumapangitsa kuti msana ukhale wolankhula. Ndizoyenera makamaka kwa anthu omwe akufuna kukonza kaimidwe kawo, mphamvu zapakati, komanso kuwongolera thupi lonse. Zochita izi ndizofunikira chifukwa sizimangotulutsa minofu ya m'mimba komanso zimathandiza kuthetsa ululu wammbuyo komanso kulimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pereka Mmwamba

  • Kupuma mozama ndipo pamene mukutulutsa mpweya, yambani kupiringa thupi lanu, kuyambira ndi mutu wanu, ndiye khosi lanu ndi mapewa anu, ndikugwirizanitsa minofu yanu ya m'mimba pamene mukupita.
  • Pitirizani kupukuta, vertebra ndi vertebra, pamene mukukweza manja anu patsogolo panu, mpaka mutakhala molunjika ndi msana wanu molunjika.
  • Pamwamba pa kayendetsedwe kake, fikirani kutsogolo kwa zala zanu, kusunga msana wanu molunjika ndi minofu yanu ya m'mimba.
  • Pang'onopang'ono bwererani kumalo oyambira, kutembenuza kayendetsedwe kake ndikuwongolera thupi lanu panthawi yonse yochita masewera olimbitsa thupi. Bwerezani zolimbitsa thupi mochuluka momwe mukufunira.

Izinto zokwenza Pereka Mmwamba

  • Mawonekedwe Oyenera: Cholakwika chofala kwambiri muzochita za Roll Up sikukhala ndi mawonekedwe oyenera. Onetsetsani kuti msana wanu ndi wowongoka ndipo pachimake pakuchita masewera olimbitsa thupi. Sikuti mutha kuchita masewera olimbitsa thupi mwachangu, koma momwe mumasungira mawonekedwe anu.
  • Yesetsani Kuyenda Kwanu: Pewani kuthamanga mothamanga. Pindani pang'onopang'ono, vertebra ndi vertebra, ndipo onetsetsani kuti muyang'ane mayendedwe anu pamene mukubwerera pansi. Izi zikuthandizani kuti mugwiritse ntchito pachimake bwino ndikupewa zovuta zilizonse pamsana wanu.
  • Njira Yopumira: Pumirani pamene mukuyamba kugudubuza, ndipo pumani mpweya pamene mukubwerera pansi. Kupuma koyenera ndikofunikira pamasewera aliwonse, komanso kumathandizira kuti minofu yanu yam'katikati igwire bwino. 5

Pereka Mmwamba Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pereka Mmwamba?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Roll Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe. Ngati ndizovuta kwambiri, pali zosintha ndi zolimbitsa thupi zosavuta zomwe angayambe nazo kuti akulitse mphamvu zawo. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kukaonana ndi katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchitika moyenera komanso motetezeka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pereka Mmwamba?

  • Yoga Roll Up imayamba kuchokera pamalo oyimirira, kugwada m'chiuno kuti igwire pansi, kenako ndikugudubuza pang'onopang'ono vertebra imodzi panthawi.
  • The Barbell Roll Up ndi masewera olimbitsa thupi omwe mumagona chagada ndi barbell ndikugudubuza pamalo okhala.
  • Swiss Ball Roll Up imaphatikizapo kugwiritsa ntchito mpira wolimbitsa thupi kuti muwonjezere zovuta pagulu lachikhalidwe.
  • The Half Roll Up ndi mtundu wosinthidwa wamitundu yakale pomwe mumangobwera pakati, kupangitsa kuti ikhale yosavuta kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.

Izinto zokufunda ezishisa ezivumelekile Pereka Mmwamba?

  • The Double Leg Stretch ndi ntchito ina yomwe imathandizira Roll Up, chifukwa nayonso imayang'ana minofu ya m'mimba pomwe imalimbikitsanso kusinthasintha ndi kuwongolera, mikhalidwe yofunikira kuti Roll Up azichita bwino.
  • Zochita zolimbitsa thupi za Scissor zimaphatikizanso ndi Roll Up chifukwa zimagwira ntchito m'munsi mwa m'mimba minofu ndi chiuno, kupereka mphamvu ndi kusinthasintha kofunikira kuti apange Roll Up ndi mawonekedwe oyenera komanso mosavuta.

Amaxabiso angamahlekwane kanye Pereka Mmwamba

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Perekani masewera olimbitsa thupi
  • Zochita zolunjika m'chiuno
  • Kulimbitsa thupi m'chiuno
  • Kulimbitsa thupi lolimbitsa thupi
  • Zochita za toning m'chiuno
  • Kulimbitsa thupi m'chiuno kunyumba
  • Pindani m'chiuno kwa waistline
  • Kulimbitsa thupi kwa chiuno chochepa
  • Masewero osema m'chiuno