Ingabe lezi zihamba kulo lonke usuku lwakho ukuzizwa zizuzwa ezempilo
Ngisho nalapho ungenakufika phansi futhi wenze ama-Pilates umzimba wakho, lezi Pilates ezilula zizokusiza ukuthi wakhe isisekelo sombono oqinile, ukuhleleka okungcono nokusebenza ngokuphumelelayo.
Ungenza lokhu kuhamba ngesikhathi esifanayo; ungayenza eyodwa ngesikhathi; futhi ungazenza noma nini. Kodwa ungacabangi ukuthi kufanele uyenze ngaso sonke isikhathi (ngaphandle kokuphefumula okujulile). Uma wenza lokhu kuqhubekela phambili futhi kuvaliwe ngosuku lwakho, bayoba ngokwemvelo, futhi ukusekelwa okungeziweko kuzoba khona uma udinga.
I-Deep Breathing
Ukuphefumula okuncane akuncane kodwa kukugcina uhamba ngezinga eliphansi. Ukuphefumula okujulile kuphefumula umzimba wakho. Iyanciphisa ukucindezeleka. Kuthiwa ngisho nokunikeza ukusikhipha kwangaphakathi. Ukuphefumula okujulile kungena emzimbeni wakho nangemuva, futhi ungakuzwa ngezandla zakho.
Ukunyakaza: Thatha inhale enkulu futhi ulethe emoyeni yonke indlela eya esiswini sakho, uvumele isisu sakho siphume ngomoya. Sebenzisa lowo moya ojulile ukwandisa umgogodla wakho. Amahlombe ahlala phansi ngenkathi uvumela umhlane wakho ukuba unwebe ngecala ukuletha umoya ngaphezulu. Phinda.
Funda kabanzi:
- Ukuphefumula Okumangalisa
- I-Lateral Breathing (ngoba uma i-abs yakho itholwe)
2 - Yenza Isiphetho Sakho
Bheka kangcono. Zizwe kangcono. Hambisa kangcono. Okuphawulekayo kokuhleleka okuhle kungumgogodla omude, osekelwe kahle.
Ukunyakaza: Uma uhlala, uzizwa ama-sitbones akho ngaphansi kwakho bese ucindezela kuwo ukuze akusize ukwandisa umgogodla wakho, up, uphakamise ibhande lakho lehlombe ukuze intamo yakho ihlale isikhathi eside futhi amandla eqhubeka phezulu kwekhanda lakho. Uma umile, cabanga ngomugqa osuka e-ankle kuya endlebeni bese uvumela umzimba wakho ubude.
Hamba ubude, kodwa qhubeka uhlelekile. Umgogodla wakho ngeke uthathe hlangothi nemigqa yayo emithathu yemvelo. Ungazibandakanya kakhulu ekwandiseni ukuthi uphume izimbambo zakho phambili. Unganciki emuva emuva noma uthinte isikhumba sakho.
Funda kabanzi:
- I-Pilates Posture Check
- Funda ukuthola indawo engavamile
- I-Human Spine Anatomy
- Ukuma i-Pilates Legwork Exercise
3 - Thinta i-abs yakho ngaphakathi nakuphezulu
Ukukwazi ukuhamba, ukugijima, ukudansa nokudlala kangcono kungenye yezinzuzo eziningi zokuba u-abs we-toned osekela umgogodla wakho futhi akusize uhambe. Ziyodwa yezihluthulelo zokuvimbela ubuhlungu emuva .
Ukunyakaza: Sneak lokhu ab ukuzivocavoca noma kuphi. Gcina umgogodla ongathathi hlangothi, khona-ke, ngaphakathi ngaphakathi, phonsa imisipha yakho yesisu ngaphakathi. Hamba ngomzwelo we-in and up (ukuvuka kungathatha isikhathi ukuzwa). Qala ngomqondo wokubandakanya imisipha ye - pelvic . Bese uqala ukudonsa i-abs yakho kusuka phansi, ngaphansi nje kwethambo le-pubic. Hambisa phezulu nangaphakathi kusuka lapho. Ungabambeli kuze kube yilapho amazinyo akho ekhuluma, nje uhlanganyele i-abs yakho njalo njalo.
Funda kabanzi:
- I-Pilates Powerhouse
- Indlela Yokudonsa I-Abs In Your
- Hlanganisa Imisipha Yakho Yomzimba
- I-Pilates Extra Ab Focus Exercises
4 - Phumula amahlombe akho
Ukucindezeleka nokuzingela ngamakhompiyutha kuningi lethu eliziphethe ngamahlombe ethu. Kodwa kuthiwani uma amandla akho amakhulu awakubamba futhi amahlombe akho ekhululekile phansi? Uzozizwa ucindezeleke kancane, ubuhlungu obuncane, futhi uzohamba nenkululeko eyengeziwe. Akusikho lokho kanzima.
Ukunyakaza: Hlala noma ume omude nge-abs uzinikezele futhi ujikeleze isikhathi eside, njengoba nje sakhulume ngenhla lapho sidonsa i-abs yakho ngaphakathi nangaphezulu. Khona-ke, thatha umoya ojulile njengoba uphakamisa amahlombe akho phezulu. Exhale futhi uvumele amahlombe akho awe phansi. Phinda. Bese ushiye amahlombe akho ekhululekile njengoba uhamba ngosuku lwakho uzwa ukusekelwa okuvela engqondweni yakho.
Funda kabanzi:
- Yini Okumele Ihlelwe Ngamahlombe?
- Pilates Izifundo kusuka Giraffe
- Ukuqina Kwamahlombe Ku-Pilates
- Ihlombe liyaphakamisa
5 - Qalisa Izinyathelo Zakho
Izinyawo zakho kufanele zibe njengezingcingo futhi ziphile njenganoma iyiphi enye ingxenye yomzimba wakho. Bakuxhuma emhlabeni futhi kufanele banikeze indawo eguquguqukayo neziguquguqukayo zokuphila. Ngisho noma ungahlali, impilo yezinyawo zakho ithinta indlela ohambisa ngayo.
Ukunyakaza: Hlanganisa izinzwane zakho bese uthinta izinyawo zakho, bese wenza lokhu kuvivinya umzimba okulula: Ngamazinyawo zakho phansi, gcina izinzwane zakho zikhululekile bese udonsa ibhola unyawo lwakho nesithende komunye nomunye. Cabanga ukuthi i-dome igxilile ngaphansi kwezinyawo zakho. Bamba futhi ukhulule.
Funda kabanzi: