I-roll ye-Pilates yokuzivocavoca ayiyona idumile ngokunikeza abantu inkathazo njengoba i- roll up , kepha ukugoqa kunzima, futhi kuyinkimbinkimbi, ukuzivocavoca. Lapho zonke izingxenye ze-roll phezu zihlangana ndawonye kuyindlela ehlelekile yokuxhumanisa kwe-stretch, ukuphawula komgogodla, ukulinganisela, ukulawula kwesisu, nokuphefumula. Amathiphu angezansi azokusiza ukuthi uhlangabezane nomqulu njengendlela yokuzivivinya eqinile, egelezayo.
Uma ungazi ukuthi uphezulu, bheka imiyalelo yokugqekeza .
1. Ukufudumala kwe-Roll Over
Ukugudluka umsebenzi wesithathu ku- Pilical classical ukulandelana ngokulandelana . Kodwa-ke, kufanele uqiniseke ukuthi ufudumala ngokwanele ukukwenza. Ukuhamba phambili kulandela ikhulu elizofudumala umgogodla wakho, futhi i-roll up izoqala ukuveza umgogodla, kepha ukufudumala kahle kusengaphambili kuzosiza kakhulu. I-roll roll phansi , i- back back back , futhi inkomo yenkomo kukhona ukukhetha okuhle.
2. Ukuguqula i-Roll Over
Ungase ukhethe ukuguqula umqulu ngokusebenzisa ukujula kwe-abs engezansi ukuze uphakamise izintambo kancane bese uzigoqa phansi. Ungenza lo mkhuba ngamadolo akho kancane kancane uma lokho kukhululekile kakhulu. Ungakwazi futhi ukubeka ithawula eliboshiwe noma umcamelo ophansi ngaphansi kwezinyathelo zakho ukuze uzibeke kancane uze uqinise amandla. Ukugubha nokukhipha i-pelvis.
3. Sebenzisa imisipha yakho yokubeletha emzimbeni
Kuzama ukusebenzisa ukujula emilenzeni yakho ukuze uthole izinyathelo phezulu nangaphezulu, kodwa lokho akusikho lokho okusebenza ngakho.
Ukujulisa isisindo semisipha yomzimba kwenza umsebenzi uhambe. Umlenze wesibili ophansi / uphakamise ukuvivinya umzimba okuhle ukulungiselela i-abs engezansi ukuze uqhubekele phezulu.
4. Sebenzisa Ukuzinza Kwamahlombe
Lesi yisihluthulelo esikhulu sokuqhaqha: ukuzinzisa amahlombe. Lapha sigxila emandleni esisu futhi sisondeza emuva nangeminyango, kepha lokho okusindisa usuku kugcina isifuba sivulekile, amahlombe agxile emgqeni, kanti izingalo zezintambo nezindwangu zezandla zicindezelekile phansi .
Uma ungazange uqhubekele ngalolu daba osebenzela wena, qala manje. Ungacabanga ngisho nokucindezela izingalo nezandla phansi futhi kude nawe ngesikhathi esifanayo nentamo yakho ifinyelela isikhathi eside kwenye indlela.
5. Ukuveza umuthi
Kunama-vertebrae angu-26 ngemuva kwakho. Ngomqulu ozophuma kuwo ngamunye wabo ngendlela eya phezulu, bese ubeka ngamunye phansi, ngamunye ngamunye, endleleni eya phansi. Ngezinye izikhathi ukugoqa phezu kwabantu kwenza abantu besabe ukuze baphakamise bese bephonsa phansi, kodwa ungathatha isikhathi sokuthola ukuvula nokwandisa umgogodla ongakwenza. Lokho kusho ukuthi kuyoba khona ijika lokunciphisa isifuba esekelwe amandla akho njengoba uqhubeka phezulu. Ungazitholi amandla ngokuhlaselwa phansi. Umqulu wemisebenzi namakhono owenza kusuka emisebenzini eminingi yamathambo njengokuphakamisa kwesifuba, ikhulu, i-roll up, i-spine stretch, nokuningi; kusanda kuguqulwa.
6. Hlala Ngaphakathi Kohlaka Lwakho
Kuyilinga ukuthola inhlanhla encane ngalokho okusemandleni okugxila nokuhamba konke, kodwa lawula ifomu lakho njengoba uqhubeka. Lapho imilenze evulekile bavula kuphela ububanzi behlombe ngaphandle. Uma uqhubekela phezulu, izinkalo zakho azikho ngaphezu kwamahlombe akho. Ungagudluli entanyeni yakho ngaphansi kwanoma yiziphi izimo.
7. Ukuphefumula, Isigqi, nokugeleza - Sebenzisa Imigomo Yakho Ye-Pilates
Zonke izivivinyo zePilates zatshelwa ngemigomo yePilates, kodwa abanye kufanele basebenze ndawonye ukuze basebenze nhlobo. Ukupheqa kungenye yalezi zihamba. Uma ungathola ukuphefumula kwakho ukukusebenzela, kuzokuholela ekuxhumaneni, ngesigqi, nokugeleza ekusebenzeni okuzokwenza kube nengqondo ezingeni elijulile.