Ukuzivocavoca ongayenza edeskini yakho noma njengomsebenzi wokudlala ibhola
Ihlombe libheke nasemisebenzini engenhla yangemuva ekhonjisiwe lapha yizifudumalo ezinhle zokuzivocavoca ibhola. Ziningi izindlela zokuzivocavoca okufanele zenze emsebenzini wakho wokusiza ukunciphisa ukucindezeleka emuva nangemuva. Ukuhlala phezu kwebhola nje kuhlanganisa inselele encane yokuzinza komzimba, kepha ungayifaka ingqondo yakho futhi uqinise umgomo wakho edeskini yakho futhi.
Imodeli yethu, uPam, ifundisa lezi zivivinyo ePilates kumasifundisane e-Equestrian. Ungacabanga ukuthi kunezikhathi eziningi ezingase zifune ukudonsa lezi zivivinyo ukuze zivuleke kancane futhi ziqiniswe emuva.
I-Arms Out, i-Curve Phambili futhi ibuyele emuva
Qala uhlezi ebhola ngezinyawo zakho phansi phansi, imilenze yakho ihambisana nomunye nomunye, futhi ukukhanya kwakho kuya phezulu. Hlala ubude ngomgogodla ongathathi hlangothi , okusho ukuthi zonke izintambo ezintathu zemvelo zikhona. Khumula amahlombe akho bese uvumela phezulu kwekhanda lakho lithele ngasezulwini. Hlala side ngokulinganayo.
- Buyela kule ndawo yokuqala ngemva kokuzivocavoca ngalunye.
Isinyathelo 1:
Vumela amahlombe akho aphumule njengoba ususa izandla zakho ezinhlangothini, izintende. Thatha umoya ojulile futhi uphumelele, cindezela phansi ngokusebenzisa amathambo akho lapho uthola isikhathi eside futhi ubude ngomgogodla wakho. Vumela umgogodla wakho ufike phezulu emahlombe akho, unwebe intamo yakho, futhi uphazamise umzimba wakho phezulu. Inhloko yakho iyahamba ngokunyakaza komgogodla wakho.
Isinyathelo 2)
Faka . Cindezela phansi ngezinyawo zakho bese uhlala amathambo ukusekela ukwandisa phezulu ngomgogodla wakho ozophakamisa isifuba sakho. Yenza lokho kuhamba ukuze isifuba sakho sivule futhi amahlombe akho abuyele emuva. Izintende zakho zizokhuphuka futhi izithupha zikhomba emuva. Gcina ubude obuningi ngemuva kwentamo yakho. Phakamisa kuphela lapho ukhululekile khona.
Isinyathelo 3)
Exhale ukuze uphinde uhambise phambili. Gcina amahlombe akho ekhululekile ezindlebeni zakho.
Phinda usebenzise izikhathi ezintathu. Buyela esimweni sokuqala.
Ukwehliswa Kwehlombe - I-Arm Yenza Iqonde Futhi Ihambe
Isinyathelo 1)
Yandisa isandla sakho sokunene phambi kwakho. Thatha isandla sakho sobunxele ngaphansi kwesandla sakho sokunene bese ubamba ingalo yakho yangakwesokudla nje ngenhla. Gcina uhlangothi lwakho lwesokudla ekuphakameni kwesigcawu lapho usebenzisa isandla sakho sobunxele ukudonsa ingalo yakho yangakwesokudla emzimbeni wakho. Gcina amahlombe akho ngisho. Jabulela ukukhanya okulula ngemuva kwehlombe lakho.
Isinyathelo 2)
Abanye abantu bathola i-stretch ihamba kancane uma iguqa ku-elbow futhi isakaze iminwe.
Qinisekisa ukugcina amahlombe ngisho nokusebenza futhi uhlale uqinile ebhola lakho.
Phinda ngaphesheya. Bese uphinda kabili izinhlangothi kabili ngaphezulu. Buyela esimweni sokuqala.
Uhlombe, Uhlangothi Nokutholwa Lula
Isinyathelo 1)
Vumela ihlombe lakho lokunene lehlombe libeke phansi emuva njengoba uphakamisa ingalo yakho yangakwesokudla phezulu.
Bend ehlangothini ukuze isandla sakho sokunene size ngemuva kwekhanda lakho.
Gcina amahlombe akho ngisho nalapho ufinyelela ngakwesokunxele sakho ukuze uqonde i-elbow yakho yesokudla.
Sebenzisa isandla sakho sobunxele ukudonsa kancane esandleni sakho sokunene ukuze ukwandise ukwelula.
Isinyathelo 2)
Uma ukhululekile, phakamisa izinhlangothi zombili izimbambo zakho uphinde uthathe lelo cala langakwesokudla ube ngejika elide, ufinyelele emgqeni. Hlala uhlangothi phambi. Ungaphenduki noma uvumele izimbambo zakho ziqhube.
Ungahlala lapha futhi uphefumule ngokujulile ngezikhathi ezimbalwa.
Isinyathelo 3)
Xhuma phansi ngamathambo akho ukuze ubeke umgogodla wakho kuze kube sezingeni elide, elingathathi hlangothi, elihlezi .
Phinda ngaphesheya. Phinda uhlangothi ngalunye kabili ngaphezulu.