Rocker yokhala ndi Miyendo Yotseguka

• Inhloko yeziNdawo: Timichokanyira, Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Rocker yokhala ndi Miyendo Yotseguka

The Rocker with Open Legs ndi masewera olimbitsa thupi a Pilates omwe amalimbikitsa mphamvu zapakati, kusinthasintha, komanso kukhazikika. Ndi yabwino kwa anthu okonda zolimbitsa thupi apakati mpaka apamwamba omwe akufuna kuwongolera matupi awo ndikukhazikika. Anthu nthawi zambiri amaphatikiza zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo kuchita masewera olimbitsa thupi m'mimba, kulimbikitsa kumveka kwa msana, ndi kupititsa patsogolo kugwirizana kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Rocker yokhala ndi Miyendo Yotseguka

• Tsatirani mmbuyo pang'ono ndikukweza miyendo yanu pansi, kusunga kufalikira kwakukulu, kuti mugwirizane ndi mafupa anu.
• Phatikizani pachimake chanu ndikuyamba kugwedezeka uku ndi uku pogwiritsa ntchito abs yanu, osati kuthamanga kwanu.
• Pamene mukugwedezeka, lowetsani mozama, ndipo pamene mukugwedezeka kutsogolo, tulutsani mokwanira, kuonetsetsa kuti miyendo yanu ikhale yotseguka komanso msana wanu wautali.
• Bwerezani kugwedeza uku kwa nthawi pafupifupi 10 mpaka 15, kuwonetsetsa kuti mayendedwe anu akuwongolera komanso osalala.

Izinto zokwenza Rocker yokhala ndi Miyendo Yotseguka

• Kaimidwe Koyenera: Kulakwitsa kofala sikukhala ndi kaimidwe koyenera panthawi yochita masewera olimbitsa thupi. Sungani msana wanu wautali, chifuwa chotseguka, ndi mapewa omasuka. Miyendo yanu iyenera kukhala yotsegula pa ngodya yabwino. Pewani kuzungulira msana wanu kapena slouching, chifukwa izi zingayambitse kupweteka kwa msana ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• Lamulirani Mayendedwe Anu: Rocker yokhala ndi Miyendo Yotseguka imafuna mayendedwe owongolera, osalala. Pewani kusuntha kapena kuthamanga kwambiri, zomwe zingayambitse kupsinjika kwa minofu. Ganizirani za ubwino wa kayendedwe kalikonse osati kuchuluka kwake.
• Gwirani Ntchito Yanu: Kulakwitsa kwina kofala ndiko kusachita bwino pachimake. Zochita izi zapangidwa kuti zigwire ntchito minofu yanu yayikulu, choncho pitirizani kuchitapo kanthu. Izi zikutanthauza kukoka batani la m'mimba mwanu

Rocker yokhala ndi Miyendo Yotseguka Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Rocker yokhala ndi Miyendo Yotseguka?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Rocker ndi Open Legs, koma tikulimbikitsidwa kuti tiyambe ndi ndondomeko yosinthidwa kapena motsogozedwa ndi mphunzitsi wolimbitsa thupi kuti atsimikizire mawonekedwe abwino ndikupewa kuvulala. Zochita izi zimafunikira mphamvu yayikulu yayikulu, kukhazikika, komanso kusinthasintha. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene thupi lawo likukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Rocker yokhala ndi Miyendo Yotseguka?

• The Inclined Rocker yokhala ndi Miyendo Yotseguka, komwe mumachita masewera olimbitsa thupi kuti muwonjezere zovuta.
• The Weighted Rocker yokhala ndi Miyendo Yotseguka, komwe mumagwira zolemera zazing'ono m'manja mwanu kapena kuvala zolemera za akakolo kuti muwonjezere kukana.
• The Single-Leg Rocker, pomwe mumasinthana ndikutsegula mwendo umodzi m'malo mwa onse awiri, ndikuwonjezera gawo lolimbitsa thupi.
• The Rocker yokhala ndi Miyendo Yotseguka ndi Kupotoza, komwe mumaphatikizira kupindika kwa torso ndi mwala uliwonse kuti mugwirizane ndi ma obliques.

Izinto zokufunda ezishisa ezivumelekile Rocker yokhala ndi Miyendo Yotseguka?

• Zochita za "The Teaser" zimakwaniritsa Rocker ndi Miyendo Yotseguka chifukwa imafunikanso phata lamphamvu kuti likhazikitse thupi mu mawonekedwe a V, ofanana ndi oyenera kwa Rocker ndi Miyendo Yotseguka.
• Kuchita masewera olimbitsa thupi "The Saw" ndi chinthu china chabwino chothandizira chifukwa kumapangitsa kuti msana ukhale wofewa komanso wolimba, zomwe ndizofunikira kwambiri popanga Rocker ndi Open Legs bwino.