I-Pilates Exercises Yokusiza Ukunciphisa Inhlungu Emuva

I-Pilates esebenzisa lokhu kusetjenziswa njalo iphakanyiswa ukusiza ukuvimbela nokunciphisa ubuhlungu emuva, kufaka phakathi ubuhlungu obubuyela emuva. Baqinisa ukwesekwa komgogodla emuva, bafundise ukulungiswa okuhle, futhi banikeze kahle ngokumisa imisipha emincane.

Uma okwamanje ubuhlungu emuva , thintana nodokotela wakho wezempilo ngaphambi kokwenza noma yiluphi uhlelo lokuzivocavoca. Kufanele futhi uqaphele:

• Uma ungumuntu omusha ku-Pilates noma emuva kwakho kunesibindi okwamanje, kungase kube ngcono ukusebenzela ukusebenza nge- Basic Pilates umzimba .
• Philisa! Ukuphefumula okujulile kuvuselela imisipha yomzimba yakho (phakathi kwezinye izinzuzo eziningi, njengokugcina uphila).
• Imisipha yakho yesisu nangemuva ixhasana ngokufanayo. Uzofuna ukusekela emuva kwakho ngokubandakanya i-abs yakho phakathi nalezi zivivinyo.
• Gcina intamo yakho isikhathi eside futhi amahlombe akho awe phansi futhi ahambe ezindlebeni zakho, njengendluvukazi.
• Qaphela ukulinganisa nokulinganisela. Ezimweni eziningi, uzofuna amahlombe akho ngisho nezinkalo zakho zibe njalo.
• Ingabe lezi zivivinya ngengqondo. Hamba kancane, ube mnene, futhi ungenzi lutho olulimazayo.

Indlela i-Pilates engayisiza ngayo ubuhlungu bokubuyela emuva

Ake siqale!

I-pelvic ilandelelwe ku-Curl yamaPelvic

Ukuthambekela kwama-pelvic kufundiswa cishe wonke umuntu onomva, ikakhulukazi ubuhlungu obuya emuva. Lisifundisa ukusebenzisa imisipha yethu yesisu ngendlela esekela futhi ikhulisa emuva ephansi. Lapha siqala ngokugxilonga kwe-pelvic, futhi kulabo abazizwa bekhululekile, bathuthele emgqeni wokugulisa nge- curl ye-pelvic .

1. Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Izinyawo, amaqabunga, namadolo akho ahambelanisiwe futhi ahlukaniswe ibanga . Lokhu kuqaliswa kuqala ngomgogodla ongathathi hlangothi . Ngaphandle komgogodla ongathinti hlangothi, imifudlana yemvelo yomgogodla ikhona, ngakho-ke umhlane ongezansi awucindezeli ematheni.
2. Faka.
3. I-Exhale: Yenza i-pelvic inclinate ngokufaka imisipha yakho yesisu, uyidonsa ukuze inkinobho yakho yesisu ihambele ukuya emthonjeni wakho. Vumela leso senzo siqhubeke ukuze umgogodla uqede kanye ne-abs ucindezele umgogodla ophansi phansi. Esikhundleni sokugwedla kwe-pelvic, umhlane wakho ubude kakhulu ngokuya phansi, futhi isikhumba siphendukile ukuze ithambo le-pubic liphakeme kancane kunezintambo zesifuba.
4. Bhala ukuze ukhulule phansi, noma uqhubekele ku-curl ye-pelvic.
5. I-Inhale: Cindezela phansi ngezinyawo zakho uvumela umsila ukuba uqale ukugoqa ngasekuyeni. Izinyathelo ziphakama, khona-ke umgogodla ophansi, futhi ekugcineni, umgogodla ophakathi.
6. Woza ukuphumula emahlombe akho ezingeni lamahlombe akho, ephethe umugqa omuhle ovela ezinqulwini zakho kuya emahlombe akho. Ungavumeli ngaphesheya kwaleli phuzu. Ukusekela lokhu ukunyakaza ngezimpawu zakho zomzimba nezisu.
7. I-Exhale: Njengoba uvumela umoya wakho ukuba uhambe, sebenzisa ukulawula kwesisu ukuze uqhube umgogodla wakho phansi phansi. Qala ngenhla yangemuva futhi usebenze indlela yakho phansi, ama-vertebrae nge-vertebrae, kuze kube yilapho umgogodla ophansi uhlala phansi.
8. I-Inhale: Khululwa emthonjeni ongathinti hlangothi.

Phinda lokhu kusebenza izikhathi ezintathu kuya kwezi-5.

I-Chest Lift

Esinye sezimbangela ezivamile zokubuyiselwa emuva akuyona imisipha ebuthakathaka ebuthakathaka, kodwa imisipha emathunjini ebuthakathaka. Ukuphakanyiswa kwesifuba kuyisikhulu esikhulu sokuqinisa.

Yenza lo msebenzi ngokucophelela. Izandla zakho zisekela ngemuva kwekhanda lakho, kodwa umsebenzi udinga ukuvela kusuka ngaphandle-hhayi ekugxileni noma ukudonsa ikhanda lakho phezulu. Uma uthola ubuhlungu bentamo , yimisa futhi uqhubeke nomsebenzi olandelayo.

1. Themba ngemuva kwakho ngamadolo akhohliwe, izinyawo zihlala phansi phansi. Izinyawo nezinyawo zifana, zihlanganiswe ukuze i-hip yakho, amadolo, nezinyawo zakho zibe munye owodwa, futhi izinzwane zikhomba ngokuqondile kuwe.
2. Ungesigxina se-spine position nge-curve yemvelo yomgogodla ophansi ukudala kancane ukuphakamisa umbhede.
3. Gcina amahlombe akho phansi uma uletha izandla zakho ngemuva kwekhanda lakho ngokuthinta kalula. Izandla zakho zizokunikeza ukusekelwa okukhanyayo ngesisekelo se-skull yakho, kodwa izingxube zakho zizohlala zivulekile kulo lonke umsebenzi.
4. Faka.
5. I-Exhale: Khipha kancane kancane inkinobho yakho esiswini ukuya emgodleni wakho futhi uqhubeke, uvumela umgogodla wakho ukuba wande phakathi kombhede. Ngesikhathi esifanayo, gxilisa ingxube yakho kancane kancane bese uphakamisa kancane kancane umgogodla ophezulu emgodini kuze kube yilapho isisekelo se-scapula sishayela nje umbhede.
6. Kukhona umuzwa wokujula ngaphansi kwezimbambo ezansi uma uphakamisa.
7. Khumbula, lo msebenzi u-abs wakho, osesimweni esijulile se-concave. Intamo yakho namahlombe uhlale ekhululekile, futhi ukunyakaza akudala ukucindezeleka emilenzeni.
8. Misa okwesikhashana phezulu bese uvula. Dweba izibeletho ngokujulile.
9. I-Exhale: Gcina izibeletho zithathwe lapho uhlehlisa kancane kancane ematheni.
10. Faka.
11. Phinda izikhathi ezingu-6 kuya kwezi-8.

I-Swan Prep

I-Swan prep iqinisa ama-extensors emuva, imisipha ibambe iqondile. Lezi zinhlanzi zivame ukubuthakathaka futhi ziswe ngokweqile kubantu abanezinhlungu emuva.

Thuthukisa lo msebenzi kancane kancane. Ungase ungenyukeli phezulu njengendlela yethu. Kulungile. Amasentimitha ambalwa ukuqala ahle.

1. Themba ebusweni phansi.
2. Gcina izingalo zakho eduze komzimba wakho njengoba ugoba izingxube zakho ukuletha izandla zakho ngaphansi kwamahlombe akho. Amahlombe kufanele abe kude nezindlebe.
3. Imilenze ivame ukuhlangana ndawonye, ​​kodwa kuyamukeleka ukwenza lo msebenzi ngeemilenze.
4. Yenza imisipha yakho yesisu, uphakamise inkinobho yakho esiswini kude nombhede. Izibeletho zihlala ziphakanyisiwe kulo lonke umsebenzi.
5. I-Inhale: Lungisa umgogodla wakho, uthumele amandla phezulu phezulu kwekhanda lakho njengoba ucindezela iziphambili zakho nezandla ematheni ukusekela i-arc ende ukuya phezulu emzimbeni ophezulu. Ungase ufike ngamasentimitha ambalwa nje.
6. Gcina intamo yakho isikhathi eside. Ungenzi i-crease ngokuguqula ikhanda lakho emuva.
7. Vikela ukubuyisela kwakho phansi ngokuthumela umsila wakho phansi ekubhekeni.
8. I-Exhale: Gcina izibeletho zakho ziphakanyiswe njengoba ukhulula i-arc, ukwandisa umgogodla wakho njengoba i-torso yakho ibuyela emgqeni ngendlela elandelanayo: isisu esincane, esiswini esiswini, izimbambo eziphansi nokunye okunye.
9. Phinda izikhathi ezintathu kuya kwezi-5.

Isimo sezingane

I-pose yengane ilula kakhulu futhi ibuyiselwe emuva.

1. Qala ngokuguqa ematheni wakho nge-butt yakho ezithende zakho.
2. Ngamathoyizi akho ndawonye, ​​vula amadolo akho okungenani uqede ibanga eceleni.
3. Hamba phambili bese uvula umzimba wakho phezu kwamathanga akho ukuze ikhanda lakho lihlale phansi.
4. Finyelela izingalo zakho phambi kwakho. Ngokunye, ungashiya izingalo zakho ezinhlangothini zakho. Zama kokubili ubone ukuthi iyiphi into engcono kakhulu kuwe.
5. Philisa kakhulu futhi uphumule. Khipha noma yikuphi ukungezwani ongase uzizwe kumhlane wakho ophansi, entanyeni noma ezinqulwini. Nikeza lo msebenzi isikhathi sokusebenza. Kungathatha amaminithi ambalwa ukuvumela umzimba wakho ukuba uphumule endaweni elula.

Ukuhlambalaza I-Arm and Leg Legacy

Lokhu kufundiswa kufundisa ukuzinza okuyisisekelo- okubaluleke kakhulu kulabo ababhekene nobuhlungu emuva.

1. Qala ezandleni zakho nasemadolweni.
2. Izandla zakho ziqondile ngqo emahlombe akho, futhi amadolo akho angaphansi kwezintambo zakho. Yenza imilenze nezinyawo zakho zihambisane nendawo.
3. Umhlane wakho usemgogodla we-spin (ukuvumela i-curves yemvelo) futhi usekelwa izihluthulelo zakho zesisu ezithwetshiwe ngaphakathi. Ungavumeli emuva kwakho ukuguqula noma ukuphakamisa.
4. Intamo yakho iphatheka njengesandiso eside somgogodla wakho. Ngakho ubuso bakho bufana nendawo phansi, ubheke phansi.
5. Lo msebenzi udinga ukuzinza kwehlombe. Thatha isikhashana ukusilahla i-scapula yakho (amathambo amaphiko) phansi phansi ukuze amahlombe akho asuke ezindlebeni zakho, isifuba sakho sivulekile, futhi i-scapulae yakho ixazululwe ngemuva kwakho, hhayi ukupheka.
6. Faka: Yandisa isandla sakho sokunene ngqo phambi kwakho nomlenze wakho wesobunxele ngemuva kwakho ngesikhathi esifanayo. Ingalo nomlenze wakho kuzobe kufana nephansi.
7. Ukulinganisela. Bamba eyodwa kuya kwezintathu zokuphefumula.
8. Exhale: Buyela ezandleni nasemadolweni.
9. Bhala: Yandisa isandla sakho sokungakwesokudla ngqo phambi kwakho nomlenze wakho wokunene ngemuva kwakho ngesikhathi esifanayo.

I-Cat-Cow

Inkomo yenkomo ihamba phakathi kwe-backstretch nesenzo sokwandisa emuva. Ikhuthaza ukuguquguquka kwemvelo emgodini. Abantu abaningi bayisebenzisa njengendlela yokuzivocavoca.

1. Qala ezandleni zakho nasemadolweni. Izandla zakho ziqondile ngqo emahlombe akho, futhi amadolo akho angaphansi kwezintambo zakho. Izinzwane zakho zingakhanjiswa ngaphansi uma lokho kukhululekile.
2. Yenza imisipha yakho yesisu ukusekela umgogodla wakho ukuze ube nomugqa oqondile kusuka endlebeni yakho kuze kufike esikhwameni sakho.
3. Faka. Khona-ke, ekuphumeni kwakho, phonsa imisipha yakho yesisu ngaphakathi nangaphezulu njengoba uvula ikhanda lakho phezulu njengekati elilulayo. Ngesikhathi esifanayo, vumela ikhanda nomsila wakho wehla phansi.
4. Thatha kabanzi ngokucabanga ukuthi ulethe ikhanda lakho bese uhlangana ndawonye njengokungathi uzokwenza umbuthano omkhulu womzimba wakho.
5. Kusukela ku-cat pose, sebenzisa i-inhale ukuze uphendule ijika lomgogodla. Umsila wakho uhamba phezulu, futhi isifuba sakho siya phambili futhi phezulu. Intamo yakho ihamba njengesandiso eside somgogodla wakho. Ungavumeli ikhanda lakho libuyele emuva.
6. Ukusekela lokhu kuthutha ngezidumbu zakho. Lokhu ukuvivinya okwandisa umgogodla. Sicela ungawi njengehhashi elidala!

Phinda ukuvivinya umzimba, ukusuka ekati ukuya enkanjeni nasemuva, kancane kancane, ngokuphefumula, okungenani izikhathi ezimbili.

Ukubhukuda

Ukubhukuda kuthatha amandla okwandisa emuva ukusebenza kancane kancane kune-swan prep. Iqinisa emuva, kodwa kufanele ugcine umgogodla omude futhi usebenzise ukwesekwa kwesisu ukuze usebenze.

1. Themba esiswini sakho nemilenze iqonde futhi ndawonye.
2. Ukugcina amahlombe akho ehlombe ehlelwe emuva futhi amahlombe akho asuke ezindlebeni zakho, welula izandla zakho phezulu.
3. Thatha i-abs yakho ukuze uphakamise inkinobho yakho yesisu kude phansi.
4. Uma usuka esikhungweni sakho, wandisa izingalo nemilenze yakho kuze kube manje ngendlela ehlukile ehamba ngayo.
5. Ngesikhathi esifanayo, thola ubude obuningi emgodleni wakho lapho ikhanda lakho likhuphuka ematheni njengesandiso sokufinyelela komgogodla wakho. Gcina ubuso bakho phansi ubheke-ungadli intamo yakho.
6. Vikela isipele sakho esiphansi ngokufaka i-bone yakho ye-pubic phansi.
7. Qhubeka ukufinyelela izingalo zakho nemilenze isikhathi eside kakhulu kusuka esikhungweni sakho njengoba wena uphakamisa ingalo yangakwesokudla / umlenze wesobunxele, khona-ke umlenze wesokunxele / wesokunxele, ukuwashaya up and down in impulana encane.
8. Inselelo yeBhonasi: Hlela umoya wakho ngokunyakaza ukuze uphefumule ngokubala okungu-5, futhi ubale inani elingu-5.
9. Yenza imijikelezo emibili noma emi-3 yokubala-ukuhamba nokuphefumula, futhi u-5 ubala ukuhamba nokuphefumula.

Isihluthulelo Sesiliva

Ukwelula kwesikhala isisindo esihle kokubili nangemuva. Kodwa libuye likufundise ukusekela nokulawula okwelula ngokusebenzisa imisipha yakho yesisu.

1. Hlala phezulu kumathambo akho.
2. Imilenze yakho iqonde phambi kwakho mayelana nobubanzi behlombe ngaphandle. Amadolo akho abhekana nesilwane, futhi izinyawo zakho ziguquguquke.
3. Uma izintambo zakho ziqinile ungahlala emceleni omncane noma ithawula elihlungwe. Ungaphonsa ngamadolo akho kancane.
4. Finyelela phezulu kwekhanda lakho esibhakabhakeni kodwa uvumele amahlombe akho ahlale ekhululekile.
5. Faka futhi ukhulise izingalo zakho phambi kwakho, ukuphakama kwehlombe.
6. Ngaphandle kwalokho, ungakwazi ukubeka izandla zakho phansi phambi kwakho phakathi kwemilenze yakho.
7. Exhale njengoba ukwandisa umgogodla wakho ukujika phambili. Uya emgwaqeni ojulile we- c . Ungawa phansi. Vumela imisipha yakho yesisu isisekele ekuhambeni okuphezulu.
8. Finyelela iminwe yakho ezinzwaneni zakho.
9. Vula futhi ufike kancane kancane njengoba ujabulela ukugcwala kwe-stretch yakho.
10. Exhale bese uqala ukubuya kwakho ngokusebenzisa izibeletho ezingezansi ukuletha isikhumba sakho siqondile. Roll umgogodla wakho ukuze uhlezi.

I-Saw

Uma umhlane wakho usazizwa kahle emva kokuzivocavoca okudlule, ungangezela ukujikeleza okuncane kwe-trunk nge-Pilates kubone umzimba. Yenza lokhu ngokuhambisa kahle.

1. Hlala uqonde. Imilenze yakho inwetshwe phambi kwakho mayelana nobubanzi behlombe ngaphandle. Uma unezinhlanzi eziqinile, kungase kudingeke ukuthi uphakamise izisindo zakho phezulu ekuphakanyeni okuncane, njengendwangu ehlungwe.
2. Gcina amahlombe phansi uma welule izandla zakho ezinhlangothini, ngisho namahlombe akho.
3. Bhala: Thatha isikhathi eside uma uvula i-torso yakho yonke, kodwa sebenzisa i-abs yakho futhi ugcine izinkalo zakho nomunye. Ukubukeka kwakho kuhamba nomgogodla wakho.
4. I-Exhale: Vumela amehlo akho alandele isandla sakho emuva uma ulula phambili futhi ufinyelele umunwe we-pinky wesandla sakho sangaphambili ngaphesheya kwezingezinyawo.
5. Lokhu kungaba ukunyakaza okuncane. Kubaluleke kakhulu ukugcina izintambo phansi ngisho.
6. Uma ufinyelela kufinyelele endaweni ephezulu kunazo zonke, gcina isimo sakho sokuguqula njengoba uvula futhi ubuyele ekuhleleni.
7. Exhale bese ulungisa ukujikeleza kwakho, ufike esimweni sokuqala.
8. Phinda lo msebenzi izikhathi ezintathu ohlangothini ngalunye.