Emkhawulweni wezinyawo ezimbili, sithatha umzila oqondile phakathi kwezikhundla ezimbili eziphikisanayo, kodwa okuningi kubonakala ekuhambeni phakathi kwalezi zinto ezimbili. Uma i-trunk yakho ingazinzile, uma i-abs yakho ingapheli amandla, noma umoya wakho awusebenzi kuwe, ifomu lakho lizolibonisa-isikhathi esikhulu.
Ukwelula umlenze ophindwe kabili kuyisimo esihle sokuzivocavoca. Iphuma emzimbeni wamandla , efuna amandla nokukhuthazela kusuka emathunjini. Ungashintsha ngokushiya ikhanda lakho phansi kanye / noma ukusebenza nemilenze yakho phezulu. Ukuphakanyiswa kwesifuba kanye nesondlo esisodwa somlenze kanye nokwabiwa komlenze womabili kuyisakhiwo esihle sokwakha lo msebenzi.
1 - Exhale: Curl Up
Themba ngemuva kwakho ngezimpawu zakho endaweni ephezulu yetafula, efana nephansi. Faka
I-Exhale: Thatha imisipha yakho yesisu ukuze uphethwe umzimba wakho phezulu. Gxilisa i-abs, ulethe ikhanda lakho emadolweni akho.
Qonda ama-shins akho noma ama-ankles.
Umhlane wakho ophansi ungaphansi, hhayi emgogodleni ongathathi hlangothi .
2 - Bambalela: Finyelela isikhathi eside
Faka : Amahlombe akho ahlale kude nezindlebe zakho, futhi u-abs wakho uhlale ungena, njengoba nawe ufinyelela izingalo zakho nemilenze ngezindlela ezihlukile. Khulisa ngangokunokwenzeka ngenkathi ugcina i-abs yakho idonsa ngaphakathi nangemuva ongemuva kumat.
Umzimba wakho ophezulu uhlala uphakanyisiwe njengoba ufinyelela - ungavumeli ukukhuliswa kwezingalo kudonsa izinga lesifuba.
Kungase kudingeke ulungise ukuphakama kwezingalo nemilenze yakho njengoba ufinyelela. Ngaphansi, yilokho okulukhuni ukugcina umhlane wakho ophansi emathini.
3 - Exhale: Thinta ku-Isikhungo
I-Exhale : Njengoba ususa izandla zakho ezinhlangothini bese ufika nxazonke ukuze uqonde ama-shins akho, i-abs yakho igcizelele futhi idonse imilenze phakathi.
Ungalahli ijika lakho elingenhla lomzimba. Isifuba sakho nekhanda lakho lihlala liphakanyisiwe isikhathi sokusebenza.
Phinda isandiso 6 kuya kwezikhathi ezingu-10.
4 - Ithiphu: Hlala uye ku-Center Center
Ukwelula umlenze womabili kulungile ukusebenza kusukela kumgogodla njengoba usebenzisa i-abs yakho ukuze usule futhi ubuyele emuva, phakathi.
Kodwa kukhona enye indlela yokusebenza nesikhungo esiqokonyiswa yilo msebenzi, futhi lokho kusebenza eduze komgudu wendawo.
Kulokhu, nezinye izinhlobo eziningi ze-Pilates, kuyasiza ukugxila ekuhlala kancane kakhulu. Gcina imilenze yakho ihlangene ndawonye njengoba ikhula, cabanga nge-abs kanye nezimbambo ezihambela phambili, bese usebenzisa isithombe samathambo ahlala ndawonye.
Konke lokhu kuzokusiza ukulandelela umugqa wendawo njengoba uhamba. Uma isondlo esigcwele umlenze womabili uzizwa kanzima kakhulu, yakha amandla omzimba nge-prep stretch prep.