Iplanki, noma ukwesekwa kwangaphambili e-Pilates, kuyisenzo esaziwayo. Ngenye yezindlela ezithandwayo kakhulu zokuthuthukisa amandla omzimba nokuzinza.
Ngesikhathi iPlank ihlose ngempela ukukhubazeka kwamathumbu nesisu, uzothola ukuthi kuyindlela enhle kakhulu yokuthola inselelo yomzimba ogcwele. Ukuze wenze kahle i-Plank, kufanele kube nokuhlanganiswa kwazo zonke izinsizwa zokuzinza eziyinhloko. Izingalo, glutes, nemilenze kusebenza futhi.
I-Plank ingabonakala njengengxenye ephezulu ye-push up njalo. Kodwa, ezimweni eziningi, ukuqhuma okuvamile kuvame ukungena emzimbeni omkhulu - ikakhulukazi emahlombe nasentanyeni - kuneplanethi ku-Pilates noma e-yoga.
Ungase uqale ukuqala nge-version eguquliwe ye-Plank bese usebenza kuze kube nguqulo egcwele, ikakhulukazi uma ubuthakathaka emzimbeni ophezulu noma unenkinga yokucindezeleka kwentamo. Sicela ubheke ukuqeqeshwa kwangaphambili kweplanki.
Uzokwazi ukuthi wenza iplanki kahle uma unesimo esihle, uzizwe usebenza phakathi, futhi ube nokuqina okuhle kwehlombe kodwa akunamandla ngokuqinile.
1 - Ipulazi egcwele yePilates Plank
Isinyathelo 1: Ukulungiselela
Qala ngamadolo akho.
Beka izandla zakho phansi phambi kwakho, iminwe ekhomba phambili ngqo. Izingalo zakho ziqondile futhi izigqoko azivaliwe. Gcina isifuba sivulekile futhi ingenhla yangemuva iphinde iphane. Gcina izibeletho zakho ziqinile.
Londa phambili ukushintsha isisindo sakho ezandleni zakho. Hlanganisa amahlombe akho ngokuqondile ngaphezu kwezigqoko zakho. Uma ukubeka isisindo ezandleni zakho kubangela ubuhlungu besisindo, sebenzisa umcengezi noma udaka ukuze uphakamise isithende sesandla ukuze unciphise ingcindezi ekuhlanganyeleni.
Isinyathelo 2: Ukwandiswa
Kusukela ekuqaleni kwamadolo, gcina izibeletho zakho ziphakanyisiwe. Hamba unyawo olulodwa emuva bese omunye ewela emilenzeni eqondile. Zigcine zigcinwe ndawonye futhi zithume amandla ngokusebenzisa izithende zakho.
Izinzwane zakho zigoqwe phansi ukuze isisindo esithile sisezinyaweni ezinyaweni zakho.
Ngaphandle kokukhipha umsila wakho ngaphansi, sebenzisa imilenze yakho kanye nezithende ezibahlanganisa ndawonye, kugcizelela umugqa wendawo. Ngokufanayo, sebenzisa kodwa ungafaki ama-gluteals akho (imisipha ye-butt); cabanga ngokudonsa amathambo akho ndawonye ndawonye.
Ukuphefumulela ngokujulile, ukuvumela ukuba uvuselele njalo uphumelele ukuze akuthumelele ekugcineni.
Bamba isikhundla sakho ngokuphefumula okungu-5 kuya kwayishumi.
Thatha ikhefu bese uphinda izikhathi ezinhlanu.
2 - Izikhumbuzi
- Umzimba wakho uhamba ngokuqondile kusukela ezindlebeni, emahlombe nasezintweni, nasezintendeni. Ungagcini noma uphawule.
- Gcina izibeletho ziphakanyisiwe kulokhu kusebenza. Ufuna ukubandakanya imisipha yegumbi lomzimba.
- Faka isikhala phakathi kwesisekelo se-skull yakho nentamo yakho.
- Uma uqala ukuzamazama, khulula i-pose, uphefumule futhi uqale futhi.
Ulungele enye inselele? Zama iplanki ebhola .