Ukuzivocavoca kwe-Pilates yokugqoka, i-coorkscrew inikeza inselele enkulu ekuzinzeni kwehlombe nasemzimbeni lapho ujikeleza imilenze ephikisana nomzimba ophansi, ozolile. Kuyinto yokuzivocavoca okuhle kakhulu kwemisipha ye-oblique.
Isigqoko se-coorks siba umsebenzi ophuthumayo , kodwa kuhle ukuzakhela. Imiyalo yokusebenzisa engiyinike lapha yinguqulo ephakathi.
Uhlelo: Imilenze yakho iyokwenza i-arc inyanga yenyanga inyathele eceleni, ihlele phakathi, bese igoqa ngakolunye uhlangothi ibuyela endaweni yokuqala. Masiqede lokhu kuhamba phansi:
(izithombe ziba ezinkulu uma uzichofoza)
Ukusethwa kwe-Corkscrew
Qala emhlane wakho ngamahlombe akho kude nezindlebe zakho nezingalo ezinhlangothini zakho, izintende zezandla.
Yandisa imilenze yakho kuze kube sehlahleni. Gcina ndawonye, ubambe iqhaza lomzimba.
Ngaphambi kokuba uqale ukuzivocavoca, uthathe ukuphefumula okumbalwa okuvumela ukuba isisu sakho sijule kumgogodla wakho, futhi umgogodla wakho uphuthukise emathini. Umhlane wakho ophansi uzoba obala. Lokhu akuwona umthambo wesiphambano ongathathi hlangothi .
Imisipha yakho yomzimba izothola ukuqeqeshwa kodwa ufuna umzimba wakho ophezulu uhlale ukhululekile ngangokunokwenzeka kulo lonke umsebenzi.
Imigebe eya eceleni
I-Inhale: Ukugcina isisu sakho singena ngaphakathi, sebenzisa ukulawula kwesisu ukuze uthathe imilenze yakho eceleni. Imilenze ihlala ndawonye.
Yenza lokhu kube ukuhamba kancane ekuqaleni, ugcine izinyathelo emathini. Njengoba uthola amandla, vumela isicu sezintambo nje kancane ngokuhamba njengoba kubonisiwe. (Okokugcina, lokhu kusetshenziselwa ukuthatha izinyathelo kude nomugqa.)
Umzimba wakho ophezulu uzohlala uzolile futhi uzinzile. Kuyasiza ukucindezela kalula iminyango yezikhali ematini.
Amagogi Ajikeleza Ngaphansi
Imilenze ibhidliza phansi futhi idlule esikhungweni esiphansi. Ungathathi imilenze yakho ephansi kangangokuthi umhlane wakho ophansi uvela kumat.
Imilenze yakho ingancipha kunalokho okufanekiselwayo uma ungayenza ngaphandle kokucindezela emuva kwakho noma intamo yakho. Futhi, umzimba ophezulu usalokhu. Lena yonke imisebenzi ab .
Imilenze Gcwalisa Isiyingi
Njengoba imilenze yakho iqala ukuthuthela kolunye uhlangothi lwe-arc yakho, sebenzisa i-exhale yakho ukuyithatha nxazonke futhi phezulu. Kumele uzizwe unesiqiniseko esijulile esiswini esingaphansi njengoba uletha okuzungezile futhi uqale ukuqala isikhundla.
Yenza enye i-arc ngakolunye uhlangothi. Qhubeka kuze kube yilapho usuqedile uhlangothi lwesithathu.
Yize sasiqedile ukuvivinya umzimba ngendlela ehlukene, shayela izimiso zakho ze- Pilates bese ubeka lokhu kanye nokuphefumula okuningi nokugeleza.
Ngokulandelana kukaJoseph Pilates wokuzivocavoca komzimba , isikhwama sokugqoka isikhwama esilandelayo silandelwa yi-upper body twist, i -saw .