I-High Clam - Pilates Imfundo Yokuzivocavoca

Ukuzivocavoca okuphezulu kwenza uPilates clam asebenzise izinga elilandelayo, ngokoqobo. Ungesabi, kusengumsebenzi wokuqala. Kodwa wonke umuntu, abaqalayo ngokuhamba phambili, bathanda i-clam ephezulu ngoba ukuvivinya okuhle kwekhanda langaphakathi nokuzivocavoca kwethanga langaphandle, izinqulu, nezibeletho. Kuphinde kusize ukuqinisa i-rotators ejulile yangaphakathi nangaphandle e-hip. Uma unaka, uzothola ukuthi lokhu kuyisimo somzimba sokuzinza okuqinile njengokusebenza komlenze.

Okudingayo Ukwenza Ukuzivocavoca Okuphakeme Kwe-Clam

Udinga umshini wokuzivocavoca wama-Pilates noma umshini oqinile, okhishiwe. Ungenza lo msebenzi ekhaya noma kwi-gym noma studio. Ungase ubone ukuhluka kwalolu hlelo olwenziwa ngebhokisi lokumelana emathangeni.

1 - Hlela up for the High Clam Exercise

I-set up for clam high ifana ne- clam ejwayelekile :

1. Themba ohlangothini lwakho ngezinkalo zakho namahlombe ngendlela eqondile.
2. Bhonqa ngamadolo ukuze amathanga akho avuleke kancane kunama-degree angama-90 emzimbeni wakho.
3. Phakamisa ikhanda lakho engxenyeni ephezulu njengoba seluliwe ngaphezulu, noma ligobile, noma yikuphi okukhululekile kakhulu.
4. Beka isandla sakho phezulu phansi phambi kwesifuba sakho ukuze uzinze ngokwengeziwe.
5. Hamba izinkalo zakho ngqo phezulu komunye nomunye. Yenza okufanayo ngamahlombe akho. Sebenzisa imisipha yakho emathunjini ejulile ukugcina lokhu kulungiswa kulo lonke umsebenzi.

2 - Phakamisa Izinyawo Zakho

Gcina amadolo akho ndawonye futhi phansi njengoba uphakamisa izinyawo zakho, uzigcina ndawonye, ​​kude nombhede. Lokhu kuzodala ukujikeleza kwangaphandle komlenze ongaphansi kanye nokujikeleza kwangaphakathi komlenze ophezulu. Wonke umzimba wakho uhlala.

3 - Jikela i-Top Leg Ngaphandle

Izinhlangothi zangaphakathi ezinyawo zakho zihlala ndawonye njengoba ujikeleza idolo elivulekile.

Yenza lokhu kushukumise umzamo ngokucabanga ukuthi kufanele uguqe amadolo akho.

4 - Khipha phansi / Izinyawo phezulu

1. Gcina izinyawo zakho phezulu kepha wenze ukujikeleza kwangaphakathi komlenze wakho ophezulu oletha idolo phezulu ukuze ujoyine idolo eliphansi. Cabanga ukuthi ulokhu ucindezela emoyeni njengoba uhlanganisa amadolo ndawonye. Lokhu kuzokusiza ukucupha amathanga angaphakathi.
2. Phinda uvule futhi uvale, ngokumelene, izikhathi ezingu-6 - 8.
3. Phumla bese uphinda uma ufisa.

5 - Okungaphezulu-Ukukhokha Mat Ukuzivocavoca

Manje ukuthi unomqondo wokuthi ungazinzisa kanjani umzimba wokulala nomzimba ngamathunjwa akho esiswini, emuva, kanye nesitezi sezintambo esebenza ndawonye, ​​ungase ufune ukuqhubekela emisebenzini eyinselele yokudlala emaceleni enjenge-side kick kick.

Uchungechunge lwe-Side Kick lubandakanya i-Side Kick Front / Emuva, i-Side Kick Up / Down, i-Side Leg Lifts kanye ne-Side Inner Thigh Lifts. Uma lokho kungenele, qhubeka ku-Pilates Side Scissors.

Kuningi ongakwenza ukuze uphendule le miisipha ngenkathi uhlezi eceleni kwakho njengomRoma etafuleni lokudla. Mhlawumbe uma bekwenzile amaPilates kunokuba badle, uMbuso kungenzeka ukuthi awuwi!

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