Sebenzisa izikhali zakho, esifubeni, emuva nangamahlombe
Lapha sithutha isethi yama- exercates ring ring enza ithoni umzimba ophezulu. I-Pilates ring, noma umjikelezo wamagilisi, inikeza ukumelana okulinganiselayo uma uhlanganisa izinhlangothi ndawonye. Izikhundla ezihlukene zakha izivivinyo ezithinta izingalo, isifuba namahlombe.
Ama-exercises ring exercises kwenziwa ngomongo ukunyakaza okuhlanganiswe umzimba wonke, hhayi nje imisipha ezihlukene. Ngakho-ke, uzodinga ukuba khona kwakho okugcwele ngokuma okuqinile, ngemilenze kanye nemisipha yomzimba ehlangene futhi exhunywe emzimbeni ophezulu.
Ukusebenzisa i-Pilates Ring (Magic Circle)
Njengoba uhamba nge-exercises ye-Pilates ring, ufuna ukunyakaza ukuxhuma yonke indlela eya emkhathini wakho.
Uzokwenza amapulisi ngendandatho, kodwa sebenzisa ukulawula kokubili kokucindezela nokukhululwa. Njengoba ucindezela bese ukhulula, zizwa ububanzi bamahlombe akho, esifubeni, nangemuva. Zizwa ukuthi ukhula umude nge-pulse ngayinye.
Uma uphakamisa indandatho, amahlombe akho ahlale phansi. Zizwa ukuthi amahlombe akho ehlombe agxila phansi. Futhi, amahlombe akho ngeke aqhubekele phambili noma abuyele emuva. Lokhu kuzokuvumela ukuthi uqinise amahlombe akho endaweni ezinzile kakhulu.
Qala Ngezikhundla Ezinhle, Amahlombe Agxilile
With Pilates yakho ring ngakwesokunene, lungisa isimo sakho sokuma ukuze ume ngqo futhi ubude.
Imilenze yakho ingaba ngesimo se-Pilates , esiyimilenze ndawonye, futhi sijikeleze kancane ngenhla kwethanga ukuze izithende zihlangane kanye nezinyawo zenze isimo se-V. I-Pilates stance yithuba elihle lokuvuselela amathanga angaphakathi. Ungakwazi futhi ukuba nemilenze ihambisane futhi uhlukanise ibanga . Lesi yisimo esimisiwe esisivumela ukuba siqeqeshe esimweni esingasebenza ekuphileni kwansuku zonke.
Thatha i- abs yakho bese uphonsa umsila wakho phansi. Cabanga nge-pelvis yakho njengokufana nesitsha, awufuni ukuthi noma yini iqhume phambili noma ngemuva. Khumula amahlombe akho futhi uthumele amandla ngaphandle kwekhanda lakho. Phefumla .
Ring Low
Emisebenzini emithathu elandelayo, ukuhambisa indandatho kusuka phansi kuya phezulu, uzophefumula ngokujwayelekile. Izingalo zakho zizobe ziqondile, kodwa ungavali izindwangu zakho. Qaphela njengoba indandatho ihamba, indlela iphethini yokuzivocavoca ibonisa ukunyakaza okuyisisekelo kwe-Pilates, izingalo .
I-Ring Low:
Izingalo zakho ziqondile futhi izintende zezandla zakho zihamba ngokumelene nezibambo zendandatho.
Vula isikhala izikhathi ezingu-8 kuya kwezingu-10, lawula ukukhululwa.
Gcina isifuba sakho sivulekile, kodwa sebenzisa izifuba zakho zesifuba.
Cabanga ngokusebenzisa izingalo zakho ngendlela elinganiselayo ukuze kusebenze yonke indlela.
I-Ring Ephakathi
Slayida amahlombe akho phansi phansi uma uletha indandatho kuze kube sekuphakameni kwesifuba.
I-Diagonal Ring
Kanti futhi, gcina amahlombe akho phansi bese amahlombe akho ehlombe phansi lapho uphakamisa indandatho eya phezulu. Indandatho kufanele ihlale ibonakala embonweni wakho we-peripheral.
Vula ukushaya izikhathi ezingu-8 kuya kwezingu-10.
Kufanele uzizwe lokhu emisipha yakho ye-pectoral (imisipha yesifuba).
Ngaphambi kokuthi uqhubeke, hlola ukuthunyelwa kwakho. Ingabe amahlombe akho aphansi? I-scapula (amahlombe ehlombe) ihlelwe ngemuva kwakho? Khuphuka phakathi nendawo bese uthatha ukuphefumula okumbalwa.
I-Halo Ring
Amahlombe akho ahlale ekhululekile njengoba ulethe phezulu kwendandatho ukuze kube flat kuya ophahleni. Kuzama ukuvumela izimbambo ziqhube phambili, ungavumeli lokho kwenzeke.
Bhonqa ama-elbows akho ohlangothini ukuze indandatho ifike ngenhla nje kwekhanda lakho, njenge-halo.
Zizwa emuva nesifuba sakho sibe sikhulu kakhulu.
Cindezela uphinde ukhulule izingoma ezingu-8 kuya kwezi-10. Vula ngokucindezela, phuma ekukhululweni. Sebenzisa ukulawula.
Biceps
Phakamisa indandatho ehlombe lakho, ngaphakathi ngaphakathi kokuhlanganyela. Indandatho ibukeka, igoli lakho liphuma ohlangothini, futhi isandla sakho sithende.
Yenza lo msebenzi nge-slowly action action. Kuyinto emangalisayo ukukhipha i-biceps.
Cindezela uphinde ukhulule izingoma ezingu-8 kuya kwezi-10. Vula ngokucindezela, phuma ekukhululweni. Sebenzisa ukulawula.
Side Press
Nestle emaphethelweni endandatho ibe esitokisini phezulu kwe-hip yakho. Indandatho izoba flat kuya phansi.
Igoli lakho liboshwe kancane uma ucindezela umbuthano. Kusuka lapho, phambanisa umbuthano 8 kuya kwezikhathi ezingu-10. Philisa ngokujwayelekile.
Zizwa ukuthi i-lattisimus dorsi, umsizi omkhulu ogijima emhlane wakho ukuze ugijime eceleni, wenza umsebenzi.