Kunezikhathi lapho ukugqugquzelwa kokusebenza okuphansi kunokwejwayelekile, izinsuku lapho ungakwazi khona ukufika emsebenzini wakho noma awukwazi ukuziphoqa ngokwanele noma ngokwanele. Ngalezo zinsuku, i- Pilates embalwa ehamba phambili ingase kube yilokho okudingayo ukuze ikuthumelele futhi ikuthuthelele.
Isikhathi esingezansi senzelwe ukufeza enye yezinto ezintathu. Ingahlinzeka ngokufudumala kumsebenzi wokulinda okulindile Ungakwazi ukuthumela isikhala esincane sokubhala ngemuva kokuncipha okuncane kunomsebenzi owanelisayo.
Noma kungamane kukusize ukuba uye ejimini noma emgodini lapho ungathanda ukwenza kanjalo. Njengobhonasi bokugcina, ungasebenzisa lokhu njengendlela yokuma yedwa kunoma yiluphi usuku olukhethiwe lokungasebenzi. Njengoba upheck ekugxilweni kwakho, ukuphefumula kanye nokulawula imisipha lokhu kuvivinya yedwa kunganikeza i-antidote yeziqephu zesikhuthazo esincane.
Ukugqugquzela Umgogodla Wakho
I-Roll Down iyisinyathelo esiyinhloko emisebenzini emihlanu yokuqala ye-Pilates Mat yokuqala. Idizayinelwe ukuhlanganisa yonke i-vertebra yomgogodla futhi isebenzise izibeletho , lena yindlela ekahle yokuvusa amaphaphu akho, ukuvumelanisa umoya nokunyakaza kwakho futhi uphethe umlilo omncane wakho.
Hlala uphakamise ngamadolo akho ugobile futhi unyawo lwezinyawo. Bamba kancane ngemuva kwamathanga akho. Donsela izibeletho zakho ngaphakathi nangaphezulu kuze kube yilapho ubheka ngomgogodla umlenze wakho. Phindela emuva uhlose ukubuyela kwakho emuva ematheni ngemuva kwakho. Cishe ingxenye engezansi bese ulungisa amehlo akho ezibelethweni zakho. Thatha ukuphefumula ezintathu okujulile.
Nge-exhale ngayinye udonsa izibeletho zakho ngokujulile ngokujulile. Ekuphumeni kokugcina, uphindele emuva lapho uqala khona. Hlala ujikeleze emgodleni bese uqala futhi.
Yenza amasethi amathathu aphelele we-Roll Down.
Ukuguqula igazi lakho
Ibhuloho le-Shoulder yindlela esheshayo yokushisa ama-gluteals akho, ama-hamstrings nokuningi.
Kunezinketho eziningi zokuhlukahluka kulokhu kuthutha kodwa ukulungiselela okuyisisekelo kuzosebenza njengokufudumala okukhulu noma ukupholisa phansi.
Themba emhlane wakho ngamadolo akho ugobile futhi unyawo lwezinyawo, uhlangothi lwe-hip-width ngaphandle. Gcina izingalo zakho ezinhlangothini zakho. Cindezela izinyathelo zakho upheke esibhakabhakeni kodwa ugcine umgogodla wande. Akukho ukuguqulwa emuva emuva lapha. Bamba phezulu ezinkalweni bese ubamba izithende zakho emhlabathini ukuze uthuthukise izinyathelo zakho ngokuqinile. Bamba ukuphefumula okungu-3 ukuya kwangu-5. Bese uthatha umlenze owodwa uphinde uwuqondise esibhakabhakeni. Bamba amanye ama-3 kuya ku-5 ukuphefumula bese ushintsha imilenze.
Phinda umjikelezo izikhathi ezintathu.
Vuka Umzimba Wakho Emuva futhi Uthuthukise Umoya
I-Wall Chair ihloma lapho iBridge Bridge igxile khona ngokuphothula umzimba endaweni eqondile.
Thola i-Wall ukuze uncike. Bese uhamba ngezinyawo zakho nemilenze ngokufana nokuhlukana kwe-hip-width. Ikhanda lakho, umgogodla, nezintambo zicindezelwa odongeni. Izingalo zakho zingadlula esifubeni sakho noma zifakwe ezinhlangothini zakho. Slayida phansi odongeni kuze kube yilapho imilenze yakho isesikhundleni sobuhlalo. Kumele ube ne-degree angama-90 degree emazinyozini, amadolo nezinkalo. Bamba isikhundla semasekhondi angu-30 ekuqaleni. Bese ulayipha uphinde uphinde.
Yenza okuphindwe kabili. Sebenza umzuzu owodwa ubambe njalo.
Sula
Ukuma eceleni kwe-Bend kukushiya ukulungele ukuqeqeshwa okuphelele noma kumane kukuvuselele usuku lwakho lonke.
Yima ende imilenze yakho ihlangene ndawonye futhi izibeletho zakho zidonsa ngaphakathi nangaphezulu. Finyelela ingalo eyodwa phezulu bese ucindezela ingalo engenhla ngokumelene nendlebe yakho. Yelula isikhumba sakho futhi ufike phezulu nakakhulu ngaphambi kokugoqa kancane kancane. Nciphisa isinquno sakho, ingalo, kanye nezinyathelo zokufinyelela phezulu ukuphefumula okubili okuphumayo nokuphuma. Bese ubuyela ngaphambi kokushintsha izinhlangothi.
Phinda izinqola ezintathu ezigcwele noma ukuphindaphinda okuyisithupha.
Iseluleko sokugcina
Kungakhathaliseki ukuthi usebenzisa le ndlela njengokufudumala noma okupholile, isimiso se-Pilates esilula ezifana nalezi singakwazi ukuguqula isimiso sakho sokujwayelekile sokusebenza. Yenza le ngxenye yomkhuba wakho wansuku zonke!