Njengokwesekwa kweplanki / phambili , umlenze udonsela phambili ungumakhi womandla oyinhloko owenza zonke izingxenye zomzimba. Umlenze udonsa phambili uthatha iplanki / phambili ukusekela isinyathelo esengeziwe. Ngokuphakamisa umlenze owodwa phansi, usungula ukungazinzi okufaka izinselele izibeletho kanye namahlombe ukuze kugcinwe isitembu nesifuba lapho uhamba. Umlenze udonsa phambili ubhekwa njengesiqalo sokuqala se-pilates. Awudingi noma yimiphi imishini yokwenza, umane nje umshini wokuzivocavoca. Ungayenza ekhaya noma endaweni yokuzivocavoca noma i-Pilates studio.
1 - Umlenze Pull Front Ukuzivocavoca - Qala Plank / Front Support
- Uzoqala umlenze ukudonsa phambili endaweni yeplank / front support.
- Qala ngamadolo akho. Beka izandla zakho phansi phambi kwakho, iminwe ekhomba phambili ngqo. Gcina izingalo zakho ziqonde futhi izinkalo zakho zivuliwe.
- Hlanganisa izibeletho zakho futhi ukhulise umgogodla wakho, udlulise phezulu kwekhanda njengoba uncike phambili ukubeka isisindo sakho ezandleni zakho.
- Amahlombe akho kufanele abe phezu kwamandla akho futhi ahlelwe ngemuva kwakho. Lokho kusho ukuthi kukhona isikhala esiningi phakathi kwamahlombe akho nezindlebe zakho.
- Njengoba izibeletho zakho ziphakanyisiwe, yandisa imilenze yakho ukuze iqonde futhi ihlangene. Izinzwane zakho zigoqwe phansi ukuze isisindo esithile sisezinyaweni ezinyaweni zakho.
- Izindlebe, amahlombe, iziqhwa, nezithende kufanele kube munye owodwa.
2 - Phakamisa umlenze owodwa ukusuka kuMat
- Nweba umlenze owodwa kusukela ku-hip ukuze unyawo lwakho lukhuphule ematheni ngamasentimitha ambalwa. Unyawo lwakho lungakhomba ngokushelela njengoba ludedelwa kumat.
- Njengoba udlulisela umlenze wakho emlonyeni, i- hip yakho iyophakamisa kancane, kodwa inselele ukugcina umzimba wakho wonke uzinzile endaweni yeplanki. Lokhu kudinga umsebenzi owengeziwe kusuka ezibelethweni zakho, emahlombe, nangemuva.
- Kubalulekile ukuthi uqalise lesi sinyathelo nge- powerhouse yakho nangomlenze , hhayi nje ngemuva komlenze. Zama ukungabi nesikhathi; sebenzisa kuphela amandla amaningi njengoba udinga ukugcina ifomu eliphelele. Ukugxila ebude kuzosiza okuningi.
- Buyela unyawo lwakho emgqeni bese unwebisa omunye umlenze.
- Phinda uphakamise izikhathi ezinhlanu kuya kweziyisikhombisa ohlangothini ngalunye
3 - Amathiphu okwenza umlenze uthinte i-Front Pilates Ukuzivocavoca
- Cabanga ngomlenze uqhube phambili njengendlela ephikisanayo lapho amandla eshukunyiswa khona, ngokusebenzisa izithende zakho nangaphezulu kwekhanda lakho.
- Philisa ngokujulile ubude bomgogodla wakho, futhi ngokugcwele zibe nezimbambo zakho ezincane nangemuva.
- Uzothola ukuthi ukugcina imilenze yakho kanye nesibunxele esithintekayo futhi ukudonsa ngaphakathi kwesikhungo kuzothatha enye ingcindezi emzimbeni ophezulu, ukudala ukuvivinya umzimba okulinganiselayo.
- Ngesikhathi umlenze udonsela ukuvivinya umzimba ngaphambi kokuzivocavoca uhlanganisa imisipha eminingi, uzoqala ukuyizwa emathole, ngoba lokho kuyona okuyinhloko. Imisipha yesibili ethintekayo yizinhlanzi, i-glutes, i-quadriceps, i-groin, izibeletho, namahlombe.