I-Pilates imayelana namandla amakhulu . Izinzuzo zamandla omzimba zihamba ngaphesheya kwamathumbu asezintweni, kepha yizibalo ezithinta ukwenza ama-Pilates umzimba osiza ukwenza i-Pilates ibe yithandwa kakhulu.
1 - Isingeniso nokufudumala
Imfihlo yokuthola i-abs flat iwukuba wenze kahle umzimba . Lokhu kusho ukuthi izibeletho kufanele zihanjiswe kakhulu. Azikwazi ukuvunyelwa ukuba zihlanganise futhi ziqhubeke phambili. Uma lokho kwenzeka, i-rectus abdominis, isisindo sangaphandle semisipha yomzimba, sithola isikhathi esifushane futhi sithinteka. Lokhu kungenza leyo misipha ibe namandla, kodwa ngeke iholele ekuthuthukiseni okulinganiselayo, amandla angaphakathi, noma isisu esisodwa (ama-crunchers athola inothi!). I-abs flat iphuma emanzini ajulile amathumbu omzimba , alinganiswe nobude bomgogodla.
Ake siqale!
Ukufudumala: Enye yezihluthulelo zokwenza izivivinyo zesisu isiphumelele kuqala. Uma ungakashisi okwamanje, khetha okungenani ukuzivocavoca okubili kusuka kufolda yokufudumala.
Buyela kulesi sinyathelo ngesinyathelo sokuqala kokuvivinya kwesisu, Amakhulu.
2 - I-Pilates Flat Abs Exercise - Amakhulu
Amakhulu ayi-Classic Pilates mat exercise. Amakhulu adinga ukuthi siqondise umoya nokuhamba, futhi sibe namandla futhi sibe nomusa ngesikhathi esisodwa.
1) Ulale emhlane wakho ngamadolo akhokile futhi ama-shins afana nephansi. Okwamanje, faka izandla zakho ngemuva kwamadolo akho.
Faka ukuqala.
2) I-Exhale: Faka isisindo sakho phansi bese ugoqa umgogodla wakho phezulu. Gcina amahlombe enza ngemuva. Ukubukeka kwehle kungena ngaphansi kwe-abs .
Hlalani lapha futhi niphumelele.
3) Exhale: Ngesikhathi esifanayo, kusebenze abs yakho, futhi welula imilenze yakho kanye nezingalo odongeni phambi kwakho.
Izingalo zakho zihamba ngokuqondile kodwa ziphansi, nje amasentimitha ambalwa ukusuka phansi.
Imilenze yakho kufanele ibe yinto ephansi kakhulu njengoba ungaya ngaphandle kokuzamazama, futhi ngaphandle kwesihluthulelo sakho esingaphansi sikhuphuka ematheni.
4) Ukuphefumula okuyisihlanu kanye nokuphefumula okuncane (njengokungena ngaphakathi nokuphuma) kuhambisane nokucubungula kwezingalo.
Lokhu kuyisenzo esincane sokudonsa - qiniseka ukugcina amahlombe akho ekhululekile.
5) Ukuqedela: Gcina isigcawu sakho sempepho njengoba ubeka amadolo esifuba sakho. Gwema amadolo akho, bese uvumela umgogodla wekhanda nekhanda lakho ukuba liguqe, ngokulandelana, emuva emuva. Thatha umoya ojulile ngaphakathi nangaphandle.
Ukuze uthole iziqondiso eziningi, ukuguqulwa, nezixhumanisi ezihlobene kuya kumakhulu .
3 - Abs Flat nge Roll Up
I-roll up iyaziwa ngokuthi isisekelo sokusekela komsebenzi we-Pilates flat abs, phakathi kwezinye izinzuzo.
1) Themba phansi emhlane wakho, izingalo zihanjiswe ngaphezu kwekhanda lakho, zibheke phansi.2) Hlanganisa: Shiya amahlombe akho phansi bese u-scapula wakho uhlezi ngemuva kwakho lapho ubeka izingalo zakho phezulu, uphonsa izinyane lakho bese uqala ukuguqula umzimba wakho ophezulu.
3) Exhale: Qhubekani ukuqhuma phansi njengoba uqinisa i-abs esikoleni futhi ufinyelele izingalo zakho phambili, kufana nemilenze yakho.
4) Hlanganisa: Qala ngokudonsa okujulile kwe-abs engezansi ukuqala ukubuyela emuva.
5) Exhale: Qhubekela ukugoqa phansi, i-vertebrae eyodwa ngesikhathi.
Phinda kuze kube kasithupha.
Ukuze uthole imiyalelo eningiliziwe nezixhumanisi ezifanele iya ku -roll up .
4 - Single Straight Leg Stretch - Flat Abs Ukuzivocavoca
Imilenze eqondile yodwa ingumsebenzi ovivinya umzimba we-Pilates osebenza ngokukhuthazela kwesisu futhi welula imilenze.
(Lokhu kuyindlela ehlukile yokusebenza ngaphandle kokulula komlenze owodwa .)
1) Qala ulele embhedeni ngemilenze enwetshiwe ekudleni. Izinduna nezintendeni zihlangene ku- Pilates , zijikeleze kancane eziphuma ezinkalweni.
2) Nweba umgogodla wakho, donsela emathunjini akho, bese uphahla umzimba wakho phezulu. Amathiphu ama-shoulder blade athatha umthamo.
3) Gcina i-ankle, noma ngaphasi kwamadolo uma unezintambo eziqinile, futhi welula omunye umlenze ngaphandle kwe-angle engama-45 degree.
Lungisa ingalo yomlenze osuliwe ukuze wenze umsebenzi ube nzima nakancane. Ukunciphisa umlenze, kunzima kakhulu ukuthi izibeletho zisebenze ukugcina ukulungiswa.
4) Hlanganisa bese udonsa umlenze wakho kuwe, uchithekele kabili kuwe, ukwandise isikhathi sakho njalo.
Shintsha imilenze.
5) Hlanganisa bese uphonsa umlenze wakho kuwe, uchithekele kabili kuwe, ukwandise ukwedlula isikhathi ngasinye.
Shintsha imilenze.
Phinda njalo isethi 6 kuya kwezikhathi ezingu-10.
Ukuze uthole imiyalelo eyengeziwe, ukuguqulwa, nezixhumanisi ezifanele kuya ku: Ukwandisa umlenze owodwa wokunene .
5 - Khetha ukuchofoza ukuphikisa
Kubalulekile ukulinganisela isimiso sakho ngokuzivocavoca okusebenza emisipha ephikisanayo. Isichungechunge se-abs esisemsebenzini sisebenza umgogodla futhi singekho nge-crossxion, ijika eliphambili. Manje kungaba yisikhathi esihle sokukhetha umsebenzi wokukhulisa noma ezimbili.
Ezinye izinqumo ezinhle: ukubhukuda noma ukushaya
6 - I-Pilates Flat Abs ne-Criss Cross
I-Criss isiphambano ibeka ukugcizelela okukhethekile emibhalweni. I-obliques aid postural stabilization, kodwa ihileleka kakhulu ekujuleni nasekujikelezweni kwesiqu. Enye yezinzuzo ezinkulu zokusebenza ama-obliques ukuthi bayasiza ukuchaza lesi sikhumba.
- Themba ngemuva kwakho emgodleni ongathandanga , ubonakale - kufana nokuya phansi.
- Beka izandla zakho ngemuva kwekhanda lakho, usekele isisekelo se-skull, ama-elbows ububanzi.
- Ukushiya i-pelvis esikhundleni sokungathathi hlangothi (kungakhulumi noma kuhanjiswe), ukukhipha izibeletho bese uphazamisa isikhunta kanye namahlombe emgodini.
Faka - I-Exhale: Yandisa umlenze wakho wesobunxele ngaphandle ngqo ku-angle engama-45 degree.
Gcina izingalo zakho zivulekile futhi zivuleke uma ujikeleza isifuba sakho ukuze isibhamu sakho sokunxele sifinyelele emadolweni akho okunene. - Faka: Shintsha imilenze, ulethe isiqu sakho phakathi nendawo.
- I-Exhale: Yandisa umlenze wakho wokunene, futhi ujikeleze umzimba wakho ophezulu ngakwesobunxele sakho.
Ithiphu: Kumele ugcine i-pelvis eqinile, engekho hlangothi njengoba ujikeleza umgogodla. Akukho ukudonsa, ukujikijela, noma ukudonsa sicela!
Ukuze uthole imiyalelo eyengeziwe, ukuguqulwa, nezixhumanisi ezifanele kuya ku- cross criss
I-Abs engu-Flat ene-Double Straight Leg Lowers
Umlenze wesigamu oqondile ohamba phambili usebenza ngokuphumelelayo ekusebenziseni kokubili izibeletho ezingaphezulu nangaphansi. Kuncike ekutheni ukwenze ngendlela efanele, lokhu kuyisimo esiyisisekelo esihle somakhi nesakhiwo se-flat ab.
Landela le miyalo yesinyathelo ngesinyathelo futhi ufunde ukuvikela emuva uma uthola ukusebenza okukhulu kwesisu.
1) Lungisa: Phindela emuva emilenzeni yakho ngqo phezulu.Beka izandla zakho ngemuva kwekhanda lakho, ugcine izikhala zakho zivulekile futhi isifuba sivulekile.
2) Hlanganisa
Exhale: Thatha izibeletho zakho phansi. Vumela leso sinyathelo ukucindezela emuva kwakho phansi. Ngesikhathi esifanayo, cwilisa phansi isisindo sakho phezulu.
3) Faka : Izibilini zakho zidonsa ngaphakathi, futhi emuva kwakho ukucindezeleka ukucindezeleka. Nciphisa imilenze yakho, ucabanga ukuthi uyalulaza ngesikhathi esifanayo.
Thatha imilenze yakho ngokuphansi ngangokunokwenzeka ngokulawula nokulungiswa okuhle. Ungavumeli ukuba umhlane wakho uphume kumat. Sebenzisa i-abs yakho engenhla ukugcina ukuphakamisa kwesifuba, futhi ungazami ukuzibamba ngokukhanda ekhanda nasentanyeni ngezingalo zakho nezandla zakho!
4) Exhale: Ngokulawula, gxilisa i-abs ngisho nangaphezulu uma ubuyela imilenze iqondile.
Phinda usebenzise izikhathi ezingu-6 kuya kwezi-8.
Ukuze uthole imiyalelo eyengeziwe, ukuguqulwa, nezixhumanisi ezifanele kuya kokuphindwe kabili ngomlenze ophansi / ophakanyisiwe