Ukulandelana okuqhubekayo kwePilates Workout for Ups warm and Cool Downs
Thatha okusebenzayo kusuka ematheni kuya ngokuqondile nalezi zivivinyo eziyisihlanu zamaP Pilates. Bazosiza ithoni imilenze yakho, kufaka phakathi amathanga angaphakathi , futhi uhlanganise imisipha yakho yamandla amakhulu . Zilungele ukulinganisela. Okuhle kunakho konke, ukuma umzimba wama-Pilates kwenza ushintsho oluphelele lokuthatha ama- pilates akho kusukela ematheni kuya empilweni yansuku zonke.
1 - I-Pilates ehleliwe Footwork Parallel
- Yima ngezinyawo nezinyawo zakho ngokufanayo . Izembatho ziqondile. Amaqhubu awavaliwe. Yenza imisipha yakho yesisu futhi unciphise umgogodla wakho. Vumela phezulu kwekhanda lakho kufinyelele esibhakabhakeni futhi amathambo akho ahlale ekhomba umhlaba. Khumula amahlombe akho.
- Bhonqa ngamadolo njengokungathi amathambo akho ahlala ematendeni akho ngqo.
- Gcina izinga lakho lesikhumba bese uphakamisa izithende zakho kancane.
- Gcina izithende zakho ziphakanyiswe futhi zifake emabhola ezinyaweni zakho ukuze uqondise imilenze yakho
- Nciphisa izithende zakho phansi ngaphandle kokucwilisa umzimba wakho.
- Phinda izikhathi ezingu-3. Khona-ke yenza okuphambene-phakamisa izithende, uhlale uphinde ukhuqe amadolo, cindezela izithende phansi, uqondise imilenze.
Kufanele uzizwe lo msebenzi kuzinyane lakho lamathole, amathanga angaphakathi, ama-hamstrings nama-glutes. Kuhle ukubhekana nodonga noma ngemuva kwesitulo bese usebenzisa iminwe yakho ngokulinganisela njengoba kubonisiwe.
2 - I-Wide Knee Emayelekile igoqa
- Hamba ngemilenze yakho ndawonye futhi ujikeleze ngaphandle ngenhla ukuze izinzwani zibe yizigaba ezingu-30 kuya ku-45 ezivulekile.
- Izandla zakho zingase zibe sezinqulwini zakho, noma izingalo zakho zingaswelwa phambi kwakho (amamodeli ethu asebenzisa ezinye izingcindezi ebhodini lokuzivocavoca ongayenza futhi)
- Gcina ukuphuma kwakho bese uhambisa imilenze yakho ngaphandle kwegceke elingaphakathi legceke elidlule.
- Qhubeka ukushintshanisa imilenze yakho ngaphandle kodwa ungahambisani nezinyawo zakho. Vumela ukujikeleza kwangaphandle kuqhubeke njengoba uguqa amadolo uwagcina ngokuhambisana nezinyawo zakho. Ungavumeli amadolo awele ezinzwaneni.
- Melana njengoba ubuyela emilenzeni eqondile.
- Phinda izikhathi ezingu-5 kuya kwezi-8
Lokhu kusebenza kusebenza lonke ithanga kanye nezinkalo (funda ngemisipha ejulile eyisithupha ye-hip), futhi uyaziwa ngokuba ngumsebenzi omuhle wezintambo zangaphakathi , ngakho faka ingqondo yakho lapho.
I-3 - Roll Down
Lokhu kuyintandokazi yePilates yokufudumala. Kuyindlela enhle yokushintshela kwi-Workout ye-Pilates kusukela ngosuku olumatasa. Ukuguqulwa nokuthungwa komgogodla ukunyakaza kwesignesha ye-Pilates.
- Hamba nodonga ngezinyawo zakho cishe ngamasentimitha angu-10.
- Vumela amahlombe akho ehlombe ahlehlise emuva uma ubeka izingalo zakho phezulu ngaphakathi kombono wakho wendawo.
- Linganisa umgogodla wakho, phakamisa i-abs yakho, bese uhola ngekhanda lakho njengekhanda lakho.
- Gcina imilenze yakho iqondile, amadolo athambile, njengoba ujika umgogodla wakho emgqeni, vertebra nge-vertebra, phansi phansi. Izingalo zihambisana nezindlebe.
- Hamba uze ukhululeke.
- Qalisa ukubuya ngezibeletho zakho eziphansi, ngenhla nje kwithebhu yakho ye-pubic.
- Hlanganisa ngokulandelana kuze kube yilapho ikhanda lakho lihamba phezulu.
- Phinda izikhathi ezintathu kuya kwezi-5.
4 - I-Pilates iLunge
I- lunge iyinselele yokulinganisela neyethanga lethanga, kanye nokuhlelwa kokuvula kwe-hip .
- Yima ende ngemilenze yakho parallel
- Bhonqa ngamadolo akho ngokujulile bese uhamba ngezinyawo ngakwesokunxele ngqo. Gcina isikwele sakho se-pelvis ngaphambili.
Izandla zakho zingakwazi ukuphumula phezulu kwethanga lakho ukuze zisekelwe. - Hlola ibhalansi yakho nokuthi isifuba sakho siphakanyisiwe
- Phakamisa umlenze wakho ngemuva ngokuphakamisa ngaphansi kwe-buttock-hhayi ukugubha ngamadolo.
- Ukwandisa ukwedlula ukuvula i-hip, phakamisa ekhanda lakho njengoba uletha ubukhulu be-hipbone yakho phezulu nangemuva. Lokhu kuhluke kunokuba nje uhlelele emuva emuva njengabaningi abakwenzayo.
- Bamba kufika kumasekhondi angu-30. Phinda ngaphesheya.