Izitho zangasese ze - pelvic ziqinisa imisipha yomzimba we- pelvic futhi zenze ubuqotho bomzimba womzimba. Ama-Kegels yizivivinyo ezisezingeni eliphezulu kakhulu eziziwa futhi eziqondile. Noma kunjalo, ukuzivocavoca okufaka imisipha ye-pelvic esimweni sokunyakaza ngokuphathelene neminye imisipha kuyindlela esebenza ngokugcwele ekuqinisekiseni phansi kwe-pelvic.
1 - Palm Press nge-Circle Magic
Umfundisi wePilates uMarie Monahan nguye ongumdali weDeyond Kegels . Lapha, sinemisebenzi emibili ye-Pilates esekelwe phansi ye-pelvic kusukela ku-DVD - emgqeni wesigcawu futhi emuva okunamandla ngokuguqulwa okuphakathi. Zombili izivivinyo zisebenzisa ukuphikiswa emjikelezweni wamagilati we- Pilates ukusiza ukuthi kusebenze iphansi le-pelvic.
Ipholifidi Iziqondiso Zokuzivocavoca:
Iphuzu elibalulekile lokuzivocavoca komzimba: Njengabo bonke ama-Pilates ukuvivinya umzimba kubalulekile ukuqala ukuxhuma ngaphambi kokuba usebenze ukunyakaza komsebenzi. Ukwenza lokhu ukhulisa ukulawula nokuzuza kokusebenza emisipha ehlosiwe.
I-Palm Press nge-Circle Magic:
Emgqeni wesigcawu, isikhundla somzimba kuhlangene nokucindezelwa komjikelezo wamagilane nesigqoko sesundu sisebenza futhi siphakamisa imisipha yomzimba we-pelvic ngenkathi kuqiniswa ama-obliques (isisindo nesisu esincane esiseduze phansi). Ukucindezela ngesinkwa esisezintabeni futhi kuletha imisipha ye-pectoral [esifubeni] nasemkhatsini wokubuyela emuva. "
Hlela:
Umgogodla we-neutral noma i- C-curve kanye namahlombe amancane awela phansi. Beka umjikelezo womlingo emgqeni phambi kwakho nge pad elilodwa elithinta umbhede. Zombili izintende zihlala phansi phezu kwep pad, iminwe enwetshiwe futhi izindebe zilula.
Ukuzivocavoca:
Faka.
I-Exhale: inkontileka futhi uphakamise imisipha ye-pelvic, bese ucindezela phansi emjikelezweni womlingo. Cindezela phansi kuphela uma ungakwazi ukulondoloza isikhundla esiphezulu somgogodla.
Ukubona ngeso lengqondo ukuphakamisa imisipha ye-pelvic kuze kube inkinobho yesisu, futhi inkinobho yesisu ibuyele emuva emgodleni ngomsila ozama ukuzungeza esibhakabhakeni.
Vula njengoba ukhulula ukucindezela emjikelezweni wamagic.
Qedela u-10 uqala kabusha. Ukuphindaphinda okunye njengokuqina namandla okuqwashisa.
Amathiphu:
Okokuqala, i-curve encane C emgodleni ophansi kunokuba umgogodla ongathathi hlangothi uhlinzekela ukufinyeleleka okulula emgodini we-pelvic. Noma yikuphi okukhethiwe, gcina ngenkathi ucindezela umjikelezo womlingo - ungaxhomeki phambili noma ujikeleze amahlombe ngenkathi ucindezela umjikelezo womlingo. Ukugxila emahlombe ehlombe kuya emathini ngenkathi ucindezela kuqinisa iminyango emuva kanye nemisipha ye-pectoral. Amaqhubu kufanele aphakamise kancane ngesikhathi sokunyakaza.
Isivivinyo sokuzivocavoca esisePelvic Floor esilandelayo: Hlala emuva nge-Circle
2 - Hlala Emuva Ngemijikelezo Yomlingo njenge-Exercise Floor Floor
Lokhu kusebenza kuqinisa futhi kuphakamisa imisipha ye-pelvic, kufaka phakathi i-pectoral, phakathi kwe-trapezius ne-seratus. Ukwengezwa kwebhola phakathi kwamathanga kuvuselela ithanga elingaphakathi, kugxile ekuqhekekeni okuningi nokuphakanyiswa kweqembu lezintambo.
Hlela:
Hlala embhedeni, amadolo agubukile nezinyawo ezinqamule.
Beka umjikelezo wamagic phakathi kwezandla zakho, izintende ezisezintweni, iminwe ndawonye bese wandisa.
Ukulondoloza umgogodla ongathathi hlangothi, uncike emuva kancane nge-chinki encane.
Ama-elbows athambile ngezinhlangothi zakho, amahlombe afinyelela ematini.
Amathanga ahambisana nebhola elithambile alibeka phakathi kwamathanga, hhayi amadolo.
Ukuzivocavoca:
Faka ukulungiselela.
I-Exhale ukuze usebenze phansi kwe-pelvic, bese ucindezela emjikelezweni womlingo bese ucindezela ibhola ngamathanga kanyekanye. Gcina isiphambano esingathathi hlangothi.
Zibone ngeso lengqondo imisipha ye-pelvic ephakamisa kuze kube inkinobho yesisu bese inkinobho yesisu ibuyela emuva emgodleni.
Faka, ukhulule ukucindezela kumjikelezo wamagic nebhola.
Njengoba lokhu kusetshenziselwa ukuvivinya umzimba kwe-pelvic, ukugcina umgogodla ongathathi hlangothi ngenkathi kwenziwa umsebenzi kuhlanganisa ubunzima. Ibuye ifake inzuzo ekusebenziseni njengoba imisipha ephansi emgogodini ephansi ivuliwe futhi iqiniswa.
Qedela u-10 uqala kabusha. Ukuphindaphinda okunye njengokuqina namandla okuqwashisa.
Amathiphu:
Njengoba uhamba phambili emuva, ukuqeda ibhola phakathi kwamathanga kungakwengeza izinga lokuqina, njengoba ungenayo ibhola njengesizathu sokuqinisa futhi usebenze iziteni zangaphakathi. Ukufaka izinsizakalo zomzimba wezintambo zangaphakathi ekuqiniseni imisipha yomzimba.
Imisipha ye-pectoral, i-trapezius ephakathi ne-seratus, ehlangene nesimo sokuzinza samapayipi amahlombe, iqiniswa ngezintendeni ezicindezelayo emjikelezweni womlingo.
UMari Monahan ungumfundisi we-Pilates nomsunguli weThe Pilates Studio LLC. I-DVD yakhe i- Beyond Kegels ibuyekezwa lapha futhi iwebhusayithi yayo i-onbeyondkegels.com.