Omunye wezivivinyo ezingabonakali kangako ezivela ku-classic Pilates Side Kick ubizwa ngokuthi i-Hot Potato. Ukuzivocavoca okukodwa kubandakanya izici zamanye amaceleni-ukuvivinya umlenze wokulala. Yenza lokhu kuhamba ngedwa noma ngokulandelana namanye ohlangothini oluthile ukhahlela ukuqinisa, ukuma nokudweba izithanga zakho zangaphakathi nangaphandle .
1 - Lungisa i-Potato Eshisayo
Themba ngakwesokunene sakho emgqeni we-Pilates noma emaceleni. Hlanganisa umzimba wakho ngomugqa omude owodwa kusuka enhlokweni kuya komsila bese ugoba imilenze yakho phambili ngezinga elingama-45 degree kumzimba ophezulu. Phakamisa ikhanda lakho phezulu ngezandla zakho bese ubeka isandla sakho samahhala phambi kwakho ematheni. Isundu sinesisindo futhi sihleli phambi kwezibeletho zakho. Njengoba usetha, qiniseka ukuthi iziqhumane nezamahlombe zakho zifakwe, omunye ngokuqondile phezu kwesinye ukugcina uzinzile njengoba ukunyakaza kuqhubeka. Phakamisa umlenze ophezulu nje ngenhla engezansi ukuze ulungiselele. Lungele ukuhamba ngokusheshisa kakhulu.
2 - Amazambane ashisayo: Isinyathelo 1
Umlenze ophezulu uphenduka kancane ukuze i-kneecap ibheke edilini. Thatha umlenze ophezulu phambili bese uthinta kancane umbhede noma phansi ngesithende sakho izikhathi ezintathu ngokulandelana okusheshayo. Gcina wonke umzimba wakho wesitoreji usalokhu. I-abs iyadonsa ngaphakathi futhi phezulu futhi isifuba siphakanyisiwe.
3 - Amazambane ashisayo: Isinyathelo 2
Ukusuka kumathinathi wesithathu kuya phambili, ngokushesha uphonse umlenze phezulu phezulu. Lokhu ukukhahlela hhayi ukuphakama ngakho sebenzisa amandla aqinile ukukhahlela ngokuzenzekelayo. Kungakhathaliseki ukuthi ukukhahlela, ukwehla, noma ukushaya umlenze kuqhubeka ukujikelezwa. Gcina isandla phezu kombhede phambi kwezibeletho zakho ngokucindezela ngokuqinile ukusekela.
4 - Amazambane ashisayo: Isinyathelo 3
Kusukela phezulu kwekhasi lakho, phonsa umlenze phansi phansi ngemuva komlenze wakho wezansi uphinde uphonte izikhathi ezingu-3 ematini futhi. Gwema noma yikuphi ukuguqula emzimbeni wakho ongaphezulu. Gcina izinyathelo zakho namahlombe okunamathiselwe ngenkathi ukhahlela. Ifomu ibalulekile kodwa kulokhu ukuhamba, ithempeli ibaluleke nakakhulu, ngakho-ke sebenze masinyane.
5 - Amazambane atsha: Izinyathelo ezilandelayo
Qhubeka ukukhahlela futhi uthinta ukushintshela phambili ukuya emuva uze uqedele ukuphinda u-6 noma ama-3 isethi.
Nciphisa amathompi e-Hot Potato emathinini amabili nje futhi uqhubeke uhamba phakathi kwe-back nangemuva, ukukhahlela phezulu bese upheqa ngokushesha ngesethi ngayinye. Yenza ama-reps angu-6-8 noma ama-3-4 aphelele ngaphambi kokuqhubeka.
Okokugcina, ukunciphisa ukudonsa komunye wampompi ngamunye ngaphambili nangemuva ukhetha isivinini lapho uya khona. Gcwalisa amasethi engeziwe angu-6-8 kule tempo ngaphambi kokuphinda konke ukulandelana nomunye umlenze.
Amathiphu okuphumelela
- Khumbuza njalo ukugcina umlenze wakho osebenzayo ujikeleze ngaphandle noma waphuma.
- Lapho ukukhahlela umlenze umgomo nje ngemuva kwehlombe lakho.
- Namathisela phansi umlenze wakho phansi ukuze ugweme ukunyakaza okungalawulwayo.
- Sebenzisa isibuko lapho kungenzeka khona ukuqapha ukulungiswa kwakho.
- Philisa! Ukubamba umoya wakho ngeke kukusize ukuhambisa noma yisiphi isikhathi esisheshayo. Kungase kukunciphise.
Ukuguqulwa
Ngaphambi kokuthi uqhubekele kolunye uhlangothi thola imisipha yakho emidlalweni emdlalweni. Flip esiswini sakho, ubheke phansi, uphinde ubeke ikhanda lakho ezandleni zakho, ugcine izingxube zibanzi. Dweba izibeletho zakho bese uphakamisa imilenze yakho eqondile phansi. Ngezithende ezithintekayo nezinzwane ezihlukene, shaya izithamela zangaphakathi izikhathi ezingu-20 ngesigqi sokushaya. Misa isikhashana ekugcineni ngaphambi kokunciphisa imilenze kumat. Hamba ngokushelela ngaphesheya bese wenza lonke uchungechunge ngomlenze owodwa.