Ukusebenza phakathi naleso sikhathi enyangeni kungabonakala kuwumqondo omubi kwabanye. Ukuhlala ohlelweni lwakho lokuzivocavoca kungaphazanyiswa lapho izinyembezi, ubuhlungu be-back, nezinye izimpawu zomshuwalense ziphuma ukudlala inyanga ngayinye. Akuwona wonke umsebenzi ozokwenza ube mabi nakakhulu. Ezinye izinyathelo zingasiza ngempela ukwehlisa izimpawu ngezindlela ezihlukahlukene.
Kule nyanga, ukuhlolwa kuhamba kancane ukuhamba bese ubona uma ungazizwa kangcono.
Kungakhathaliseki ukuthi kungaphambi kokuya esikhathini noma kokuya esikhathini, kokubili kungakhutshwa yi-endorphins eyanda, ukukhuliswa oksijini futhi lezi zinyathelo ezingu-3.
I-Pilates Lunges
Sebenzisa lokhu njengokufudumala kwakho ukushisa umzimba futhi ulungiselele ukuqeqeshwa kokulandela.
Hamba ubude ngezinyawo zakho ndawonye ku-"Y" ukuma ufaka isithende sezinyawo zangaphambili emgqeni wempuphu yangemuva. Bamba 1-3 amakhilogremu esisindo esandleni ngasinye. Lunge umlenze wangaphambili ungangeni kuwo futhi uncike phambili njengoba welula umlenze ongemuva ngqo. Izingalo ziphakamisa phezulu njengoba uhamba. Ngomunye ukuhamba okusheshayo hamba emuva esimweni sakho sokuqala. Bhala ukuze uphume futhi uphume ukuze ubuyele.
Phinda izikhathi ezingu-8-10 bese ushintsha izinhlangothi.
Okwenza Isebenza
I-Pilates Lunges ithola igazi ligijima emaqenjini amakhulu amakhulu futhi ludonsela izinzwa zakho endaweni yomzimba kunesikhungo somzimba okuwumthombo wamagundane wenyanga. Ukwengeza, ngokukhomba amaqembu amakhulu ama-muscle uzokwandisa umzimba wakho futhi uvuselele amandla akho ukulwa nokukhathala okuhambisana nalezo zikhathi ezithile zenyanga.
I-Side igoba
Hlala ku-hip eyodwa ngengalo eyodwa ngaphansi kwakho ukusekela nemilenze isikhathi eside ohlangothini. Phakamisa izinyawo kanye nesandla esisekela eplanini elihlangothini. Uma ungakwazi ukubeka imilenze yakho ndawonye enye kwenye, yenza njalo. Uma kungenjalo nje uthathe unyawo olulodwa phambi komunye. Bheka ngasehlombe lakho eliphezulu bese uphahla ingalo yakho engaphezulu emzimbeni wakho.
Nciphisa i-hip yakho phansi phansi kombhede ngaphansi kwakho uphinde uphakamise phezulu. Hamba phansi futhi ujule ngokuphindaphinda njalo.
Phinda izikhathi ezingu-5-8 bese ushintsha izinhlangothi.
Okwenza Isebenza
I-Side Bends iyinhlangano emzimbeni omkhulu ophezulu oqinisa futhi owenzela umhlophe okwezinye izikhathi lapho ungahlali ukhululekile ulele esiswini noma esifubeni sakho. Phakathi naleso sikhathi senyanga, isisu esiswini esibhekene ne-Rectus (noma iphakethe lesithupha) lingenakukhathazeka ngakho-ke sigxile emibhalweni yakho ne-Side Bend. Uzothola umsebenzi omkhulu onqeni ngaphandle kokububula.
Ukuqothula Ngodonga
Hlala uncike odongeni ngezinyawo zombili isinyathelo esisodwa ngaphambi kwakho. Bamba izinyawo ezincane "V" ngezithende ndawonye nezinzwani ezihlukene. Hlanganisa izingalo ezinhlangothini lwakho bese udweba izibeletho zakho ngaphakathi nangaphezulu ukuze uvule umhlane wakho ophansi ngokucindezela ukuya odongeni. Ungakhothamela ngamadolo ukuze welule phansi emuva. Donsa ikhanda lakho, amahlombe kanye nezikhali bese uqala kancane kancane ukukhipha udonga olulodwa ngodonga ngesikhathi. Hamba cishe uhhafu phansi komgogodla wakho futhi uvumele izingalo zivele zivuleke. Phindela emuva ngokucophelela ucindezela ingxenye ngayinye yempuphu yakho ngokuqinile odongeni njengoba uphakamisa. Philisa ngokwemvelo njengoba uhamba.
Phindela izikhathi ezingu-3.
Okwenza Isebenza
Ukugoqa phansi udonga kuzolula ubuhlungu obuphansi emuva obuhambisana ne-PMS noma isikhathi sakho ngokuphumula imisipha emihle futhi ubuyekeze ukulinganisa.
Uma ubuhlungu obubuyela emuva kwenzeka, imisipha ivalwe. Sebenzisa lolu donga usebenze noma yisiphi isikhathi sosuku ukuze ususe noma yikuphi ukubuyela emuva kwenyanga.
Khetha eyodwa noma konke okungu-3 kuhamba ukuze kukhulise imizwa yakho namandla akho ngesikhathi sakho. Izimo uzozizwa ukhululekile ngokwanele ukubhekana nokuzivocavoca okugcwele noma ukuqeqeshwa okuncane nje uma usuqedile nalezi ezintathu.