Ukugcina amahlombe phansi futhi i-scapulae (amahlombe ehlombe) ahlelwe ngemuva kukhona imiyalo ehambisana nayo yonke imishini yokuhlola i-Pilates. I-Arm Reach and Pull iyisenzo esiyisisekelo esizosiza ukwandisa ukuqwashisa kwakho ukuthi indlela yakho yokuthutha ihambe kanjani nokuthi ungayithola kanjani isimo esizinzile, esiphezulu kubo.
1 - Qala Ukuzivocavoca Ukuqina Kwamahlombe - Hlela
1) Hlala ngokuma okuhle kakhulu : isisindo sakho sinokulinganisela phezu kwezinyawo zakho, umsila wakho uphansi phansi, ikhanda lakho lifinyelela esibhakabhakeni, futhi amahlombe akho akhululekile. Izingalo zakho zisezinhlangothini zakho. Kufanele sikwazi ukudweba umugqa oqondile ohlangothini lomzimba wakho kusuka emagqumeni, emadolweni, emaceleni, ehlombe nasendlebe.
2) Thatha izingalo zakho ukuze zihambisane nezansi futhi uphume emahlombe akho, ugcine amahlombe akho phansi. *
Ungavumeli lokhu kuthutha kuthinte konke okuthunyelwe kwakho. Zama ukuzwa ukuthi i-scapula yakho igxila phansi ngemuva kwakho kancane uma uletha izingalo zakho phezulu. Abanye abantu abathanda isithombe sokuhambisa isikhala esiphethweni sakho.
* Ukuze uthole incazelo eningiliziwe yokuqina kwehlombe ekuzivocavoca, kanye nokubukwa okusondelene nokuhamba kwe-scapula ngemuva, bheka: Ukuqina Kwamahlombe Ku-Exercises Exercises .
2 - Izikhali zifinyelele phambili
1) Hlanganisa bese ufinyelela izingalo zakho phambili ngamasentimitha ambalwa. Lokhu kuzovula amahlombe emaphandleni. * Njengoba wenza lokhu kuhamba, gcina amahlombe akho phansi.
2) Exhale bese ubuyela emahlombe akho endaweni yokungathathi hlangothi. Izingalo zakho zisandisiwe.
Le ngxenye yokuzivocavoca ivamise ukulala phezu kombhede njengokufudumala.
* Ukuze ubone isithombe eningiliziwe sokubekwa kwe-scapula ngalokhu, hamba ku- Scapula Away kusuka ku-Midline .
3 - Izikhali Zidonsela emuva
1) Hlanganisa uphinde uphinde uqoqe izingalo zakho ngokudonsa i-scapula yakho (amahlombe ehlangothini) ndawonye. * Futhi, ungavumeli lokhu kuthutha kuthinte konke okushiwo ukuhlala kwakho okuphelele - izimbambo zakho ziphansi, amahlombe akho aphansi, nentamo yakho ide .
2) Exhale futhi ubuye amahlombe akho ukuba hlangothi.
Phinda lo msebenzi izikhathi ezingu-3-5. Ufuna ukuthola umuzwa omuhle walokho okushiwo yi-position ngayinye. Lokhu kuzokusiza ukuba wenze ukulungiswa okusheshayo futhi ukwandise ukuqina kwehlombe njengoba usebenza.
* Ukuze ubone isithombe esicacile sokubekwa kwe-scapula ngalokhu, bheka iSpapula Toward Midline
Ukuzivocavoca kwe-stapular kunendima ebalulekile ekuphileni kwansuku zonke, ngaphandle kokuwasebenzisa ngefomu lakho le-Pilates. Bangasiza ukunciphisa ukungezwani kwentamo nokuthuthukisa ukuma. Njengoba siyisigqila ukuhlola ifoni noma ithebulethi yethu ephathekayo, kukhona ukushayisana kwentamo yentamo kanye nokungahambi kahle. Lokhu kuvivinya umzimba okunamandla kungenza i-antidote oyisebenzisayo usuku lonke, ngisho noma edeskini yakho.