I-Advanced Pilates Mat Exercise
I-crab yi-Exercise yokuzivocavoca umzimba okudinga ukulawula okuphelele emgodini, ikunikeze umsebenzi omkhulu wesisu. I-crab iyisenzo sokuthuthukisa. Yakha ngokugubha njengebhola , ukuvuleka komlenze ovulekile , nophawu okufanele ufunde kuqala. Gcina izimiso zakho ze- pilates engqondweni, ikakhulukazi ngokunemba nokulawula.
Le nguqulo iboniswa njengoJoseph Pilates ibonisa ukuthi ku- Return to Life . Angikubandakanyi ukunwetshwa kwemilenze phezulu kwe-roll emuva njengoba uzobona kwezinye izinguqulo. Uma wazi isandiso, ungayengeza.
Ake siqale ngokuqhuba umsebenzi wokukhwabanisa.
I-1 - I-Curl ibe ibhola, amaLegs awela
Hlala uphendule, uguqe amadolo bese uwela imilenze yakho emagqumeni.
Letha amadolo akho emahlombe akho bese uqonda izinyawo zakho ngezandla zakho. (Bheka amanothi engeziwe mayelana nendlela yokuqonda izinyawo zakho ekupheleni kwalokhu kufundiswa).
Gcina umhlane wakho nesifuba ngokubanzi futhi uhlombe. Amadolo akho azohlala emzimbeni womzimba wakho ngokusebenzisa umsebenzi. Ungavumeli ukuba bawele emaceleni.
Faka i-ball ebhokisini onjengawe ukugubha njengebhola: Inhloko igoqa phansi, i-abs ingena ngaphakathi, i-tailbone ijika, i-curve ende.
Exhale ukujula i-curl yakho bese ulungele ukugoqa.
2 - Ukubuyela emuva
Faka ukungena emuva. Qalisa futhi ulawule ukunyakaza nge-deepening ye-abs.
Roll kuphela emahlombe akho. Ungayi entanyeni yakho.
Vumela ukuhamba ngezinyawo bese ushintsha isiphambano semilenze phezulu kwenhlangano. Ukuqonda izinyawo futhi futhi uqhubeke.
3 - Roll Phambili
Exhale ukuqhubekela phambili. Hlala ukhonjiwe futhi uqhubeke uqhubekela phezulu nangaphezulu kwemilenze yakho.
Bhala njengoba ikhanda lakho lifika kumat. Abantu abaphuthumayo bangenza i-neck encane elula lapha.
Amathiphu ale ngxenye yomsebenzi wokukhwabanisa:
- Le ngxenye ithatha ukulawula okuningi e-abs engenhla. Uma uzigcina ugijima ngaphakathi nokukhuphuka, ukugoqa phezu kwamagxathu akho kuzoba lula. Uma isisindo sakho sehlile phansi, noma ulahlekelwe ijika lakho, kuzolimaza.
- Qaphela isilingo sokusebenzisa ukukhula noma okubi kakhulu, yank ezinyaweni zakho ukuze uthole usizo. Lo mqondo wokugcina ungalimaza umhlane wakho. Ngesikhathi ungasebenzisi ukusetshenziswa, ufuna ukusebenzisa isigqi. Ukugeleza okuncane, okuyisigqi okuhamba kulo mdlalo kuzokukwenza kube lula futhi kukusize uzizwe unamandla okwenza imisipha emzimbeni ejulile isebenza.
4 - Phindela emuva bese uphinda
Exhale ukubuyela emuva.
Manje usuqhubeka. Gcina ukugeleza okuhle ukuhamba nomoya wakho.
Phinda izikhathi ezingu-6.
Amanothi ama-5 ama-Foot for Pilates Crab
Encwadini kaJoseph Pilates, Ukubuyela Ekuphileni Nge-Contrology , ubonisa izandla ezithinta izinyawo ngaphasi, njengendlela yokuhlola isifundo se-PMA. Ngithanda lesi sikhundla ngoba kusiza ukugcina isifuba sivulekile futhi ngithola kulula ukulawula.
Kodwa-ke, encwadini enhle kakhulu kaRael Isakowitz, uPilates, izandla zikhonjiswe phezulu ezinyaweni njengoba isibonelo sethu, uLynda Lippin, sikhombisa lapha. Kukhona okuningi okumele kufundwe kuzo zonke izikhundla. Zama kubo. Ungase uthole ukuthi ukhetha omunye kunomunye, noma ungaphetha ukuwashintshela ukuze uthole okuncane okuhlukahlukene ekusebenzeni kwakho kwesikhumba.
I-crab iyindlela yokusebenzisa umzimba, futhi ingenza uzizwe unengqondo encane. Ukuzivocavoca umzimba kunzima kakhulu kwabanye bethu. Sicela ubheke amathiphu ami we-Rolling Exercises ukuze uthole ukuqonda okungaphezulu kulezi zimpawu ezinkulu zokuphumula kwesisu.