Ama-Pilates ama-Exercises Ukuqinisa Ukubuyisa Kwakho

Ukusebenza ngokuphumelelayo kwemisipha yakho emuva kudinga okungaphezu kokusetshenziswa kwamandla adonsela phansi. Lo mkhuba udonsela eqenjini lezivivinyo ezibizwa ngokuthi isandiso sangemuva. Okwenziwe esiswini sakho noma ubuso obuphansi, okunye kwalokhu kuhamba kubalulekile ekunciphiseni ukulingana kokuzivocavoca okuningi okuphambili okuwenzayo empilweni yangempela. Ukuguqulwa okuqhubekayo kanye ne-computer slouching emisebenzini yethu yansuku zonke kwenza izimpande ezinzima eziholela ebuhlungu, emuva kokulimala futhi kwezinye izimo ukungenelela kokuhlinzwa. Wonke umuntu udinga ukwazi izindlela ezimbalwa zokuvuselela emuva ezingasetshenziswa ukuqinisa imisipha yazo emuva, ukuvimbela ubuhlungu emuva, nokugqugquzela ukuthuthukiswa kwemisipha yangaphambili ngaphambili.

Ngezansi kukhona imiyalo ye-Pilates elula engu-5 elula yokuvuselela umzimba.

1 - I-Swan Prep

1. Themba esiswini sakho ngemilenze yakho ndawonye. Izikhali ezinhlangothini zakho.
2. Phakamisa imisipha yakho yesisu kude nombhede. Faka.
3. I-Exhale: Gcina imisipha yakho yesisu igxilwe kuyo. Yandisa umzimba isikhathi eside emgodleni wakho uphume phezulu kwekhanda lakho ukuze uphakamise umzimba wakho phezulu emgqeni.
4. Amahlombe akho ehlombe azokwehlisela emuva emuva ngemuva kokuthi izingalo zakho zifinyelele ngemuva kwakho sengathi zibuyiselwa emuva. Namisa ithambo lakho lokushicilela ematheni ukuze uvikele emuva kwakho okuphansi.
   Inhloko yakho isandiso somgogodla wakho. Ukubuka kwakho kuzoba phansi.
5. Faka: Misa isikhashana
6. I-Exhale: Yehlisa bese unciphisa umzimba wakho phansi.
7. Phinda izikhathi ezingu-3.

2 - i- Swan

1. Themba ebusweni phansi. Izikhali eziseduze nomzimba wakho, bhonta izintambo zakho ukuletha izandla zakho ngaphansi kwamahlombe akho.
   Izingibe zivame ukuhlangana ndawonye, ​​kepha kuyamukeleka ukwenza lo mkhuba ngemilenze ehlangothini lobubanzi.
2. Yenza imisipha yakho yesisu, uphakamise isisu sakho ematheni.
3. I-Inhale: Lungisa umgogodla wakho, uthumele amandla phezulu phezulu kwekhanda lakho njengoba ucindezela iziphambili zakho nezandla ematheni ukusekela i-arc ende ukuya phezulu emzimbeni ophezulu.
   Vikela umhlane wakho ophansi ngokuthumela ithambo lakho lomsila phansi ekubhekeni.
4. I-Exhale: Gcina izibeletho zakho ziphakanyisiwe njengoba ukhulisa umgogodla wakho uphinde uthumele umlenze wakho emgqeni ngendlela elandelanayo.
5. Phinda i-Swan 3 kuya ku-5 izikhathi.

Okuningi

3 - Ukubhukuda

1. Themba esiswini sakho, imilenze iqonde futhi ndawonye.
2. Ngama-shoulder blade ehlelwe emhlane nangamahlombe kude nezindlebe zakho, welula izingalo zakho phezulu
3. Thatha i-abs yakho ukuze uphakamise inkaba yakho kude nombhede.
4. Ukufika kusuka enkabeni, welula izingalo, imilenze, nomgogodla wakho kuze kube manje ngendlela engafani nhlobo ephuma phansi. Gcina ubuso bakho bubheke phansi kumat.
5. Ingalo engakwesokudla yesandla / umlenze wesobunxele, khona-ke umlenze wesokunxele / wesokunxele, ukuwashaya up and down in impulana encane.
6. Philisa ama-5 ukukhahlela futhi ufinyelele, futhi uphumelele u-5.
7. Qala ngemigqa emibili noma engu-3.

Okuningi

4 - I- Yoga Cow

1. Kusukela endaweni yonke yezine nge-abs eliphakemeyo, amahlombe akhululekile futhi anezinwele:
2. Faka: Umsila wakho uhamba phezulu futhi isifuba sakho siya phambili futhi phezulu. Intamo yakho isandiso eside somgogodla wakho. Ungavumeli inhloko ibuyele emuva. Ukusekela lokhu kuthutha ngezidumbu zakho.
3. Cabanga ukuthi ikhanda nomsila wakho bahamba kude kakhulu komunye nomunye ukuthi ngesikhathi esithize kuphela into abangayenza kuqala ukuqala.
4. I-Exhale: Buyela Ekuqaleni Kwesikhundla

Inkomo yindlela esiyiboleka ngayo i-yoga kodwa isebenza kahle nalesi simiso.

Okuningi

5 - Iplank

* Nakuba umzimba we-plank awubuyiselwa emuva, zibhekwa njengezandiso zangemva. Benza umsebenzi omuhle wokusebenza ngemuva nangemisipha yangaphambili ngendlela elinganiselayo ukuba ungalokothi ukhulume wonke umzimba

1. Qala ngamadolo akho. Beka izandla zakho phansi phambi kwakho, iminwe ekhomba phambili ngqo. Izingalo zakho ziqondile futhi izigqoko azivaliwe.
2. Hlanganisa izibeletho zakho futhi ukhulise umgogodla wakho, ukwandisa amandla phezulu phezulu kwekhanda lakho bese phansi ngokusebenzisa umsila wakho.
3. Londa phambili ukubeka isisindo sakho ezandleni zakho. Hlanganisa amahlombe akho ngokuqondile ngaphezu kwezigqoko zakho.
4. Njengoba izibeletho zakho ziphakanyisiwe, wandisa imilenze yakho emva kwakho. Gcina ndawonye futhi uthumele amandla ngokusebenzisa izithende zakho. Izinzwane zakho zigoqwe phansi ukuze isisindo esithile sisezinyaweni ezinyaweni zakho.
5. Yenza imilenze yakho isebenze (ikakhulukazi ama-hamstrings) futhi uwahlanganise, egcizelela umugqa wendawo. Cabanga ngokudonsa amathambo akho ndawonye.
6. Ukuphefumulela ngokujulile, uvumela umoya ukuba wande phakathi kwezimbambo zakho ezincane nangemuva.
7. Bamba isikhundla sakho ukuphefumula kwamathathu kuya kwahlanu.
8. Thatha ikhefu bese uphinda izikhathi ezinhlanu.

Okuningi