I-Pilates Ihlola Ukusebenza Kwe-Ski

Ngeke yini kube mnandi uma konke okwakudingeka ukwenze kube ngesimo sokushushuluza kwakuwukudlula? Yebo. Kodwa iqiniso liwukuthi, ukushushuluza kwenza izidingo emzimbeni ongcono kakhulu ekusebenziseni izivo zokuphuza i-ski emthambekeni.

1 - I-Pilates Exercises ye-Ski Workout

I-Pilates , indlela yokuzivocavoca egxile emandleni amakhulu , ukuguquguquka kwemvelo, ukulinganisela, nokulawula, kusetshenziswe ngokukhethekile ekusebenzeni kweqa.

I-Pilates ekhethiwe yokuzivocavoca e-Workout elandela ikheli elithile eliqondene ne-skier njenge:

• eqinisa futhi evula izimpande ze-hip ngenkathi egcina i-pelvis eqinile
• Amakhono okulinganisa ukwakha
• ukukhipha amathanga angaphakathi ukuze ubambe ngokufanayo
• ukusekela ikhono lokuvula iziqhakazi ngomzimba ophakeme ozinzile
• ukuqinisa nokwelula emuva
• jikelele isimo sezimiso

Uzothola imiyalelo eyisisekelo yokuzivocavoca ngezixhumanisi kuya emiyalweni eningiliziwe kanye namanothi ukuthi ukuvivinya umzimba ngamunye kusiza kanjani isimo se-skier. Ukuzivocavoca kungenziwa ngokwabo, njengokufudumala noma ukudidiyelwa ohlelweni olukhulu lokusebenza kwe-ski.

2 - I-Pilates Legwork ehleliyo

Izinzuzo zokuqeqeshwa kwe-Ski: I-Warms up imilenze yakho, uqeqesha imilenze ukuthi ibambe ukufana okufana, imilenze yemilenze, imisipha nemisipha yomzimba, ithuthukise ibhalansi

I-Basic Legwork Iziqondiso zokuzivocavoca:

1. Hlala ubheke odongeni kude ngokwanele ukuba izinwele zakho ziboshwe kodwa izintende zibheke phansi odongeni. Njengoba uthuthukisa ibhalansi yakho ungahamba kude nodonga.
2. Hamba ubude, amahlombe akho akhululekile. Isikhwama sakho, isihlombe, ihlombe kanye nezindlebe zilandelana. Imilenze yakho iyafana futhi izinyawo zakho zibhekene phambili.
3. Bhonqa amadolo ukuze umzimba wakho uhambe ngqo. Amadolo akho kufanele alandele ngezinyawo zakho futhi angadluli izinzwane zakho. Izithende zihlala phansi.
4. Ngamavi akho namanje ugobile, cindezela kuze kufike ku-uhlangothi lwesigamu.
5. Ngomunwe ohlangothini, cindezela phansi phansi ukuze uphakamise ukuma ngezinyawo ezinyaweni zakho.
6. Ukugcina ukuhamba kwakho kuqondiswe phezulu futhi phansi, kwehlisa izithende zakho phansi, ukwandisa umgogodla wakho nomhlane wakho lapho uhamba.
7. Phinda iphethini izikhathi ezinhlanu.

Imiyalo eningiliziwe ye-Pilates Standing Legwork

3 - Ukuzivocavoca kwe-Spine Stretch

Izinzuzo Zokusebenza Kwe-ski: Ukwandisa ukuguquguquka, ubeka emuva kanye nezintambo, uhlose imisipha yomzimba.

Ukusekela okuyisisekelo kwesiqondiso sokuzivocavoca:

1. Hlala ubude emathanjeni akho, imilenze yakho iqonde phambi kwakho, ugibele kude, izinyawo ziguquguquke. Ama-hamstrings anamandla? Bhonqa ngamadolo kancane futhi / noma uhlale ithawula elihlungwe noma umcamelo omncane.
2. I-inhale enkulu: Phakamisa izingalo zakho phambi kwakho kuze kube ngaphansi kwephasi eliphakeme; gcina amahlombe akho azinzile emhlane wakho njengoba ususa amandla phezulu phezulu kwekhanda lakho. Nciphisa umgogodla wakho kuzo zombili izinkomba.
3. I-exhale ejulile: I-Curl phambili njengokungathi ngaphezu kwebhola. Finyelela ngasezinzwaneni zakho. Umhlane wakho uphethwe futhi isisu sakho siphakanyisiwe. Uzozizwa ululame ngemuva kwakho nangemuva yakho.
4. I-Inhale: Sebenzisa imisipha yakho yesisu ukuze ulethe i-pelvis yakho iqondile, bese ugoqa umgogodla wakho uze uhlale ubude futhi.
5. Phinda izikhathi ezintathu.

Imiyalelo yokusebenzisa okuningiliziwe ngokulandelana kwezimpande

4 - I-Ski Exercises: I-Pilates i-Pelvic Curl

Izinzuzo zokuqeqeshwa kwe-Ski: Uqinisa ngemuva, i-glutes, kanye ne-hamstrings. Udlala ithanga elingaphakathi, livuthisa umgogodla, livula i-front of the hip.

Imiyalo yokuzivocavoca yamaPelvic:

1. Qala emhlane wakho nge- spin neutral , amadolo akho agugile, izinyawo ziphansi phansi, imilenze nezinyawo ezifanayo. Amahlombe ayengekho ezindlebeni, futhi izingalo zihlangothini, zicindezelekile phansi. Faka.
2. I-Exhale: Dweba imisipha yakho yesisu ngaphakathi futhi ukhulise umgogodla wakho phansi, bese unyakazisa i-pelvis yakho ukuze i-sacrum yakho ilele phansi phansi. Cindezela phansi phansi ngezinyawo zakho nangeminyango yezingalo zakho njengoba i-pelvis yakho iqhubeka iguqulwa ukuze umgogodla wakho uphumule. Gcina imilenze yakho ihambisana. Lokhu kubalulekile ekuqeqeshweni kwezemidlalo yakho.
3. Yeka lapho amadolo, izintambo, nezindlebe zakho zikhona emgqeni owodwa. Isisindo sisezingeni eliphansi lebhande lakho lehlombe kanye nengemuva yezingalo zakho, hhayi intamo yakho. Faka.
4. Exhale: Nciphisa kancane umgogodla wakho phansi phansi, vertebra ngu-vertebra. Gcoba ngesifuba, isisu esisodwa bese isisu esincane. Khululwa emthonjeni ongathintanga.
5. Phinda izikhathi ezintathu.

Imiyalo eningiliziwe ye-curl ye-pelvic

5 - Ukuzivocavoca kwe-Ski: Pilates Criss Cross

Izinzuzo Zokuqeqeshwa Nge-Ski: Kuqinisa imisipha yomzimba, igxile ezintweni ezithintekayo, iqinisa izimpande ze-hip, ithuthukise ukuzinza kwe-pelvic

Ukuzivocavoca Iziqondiso Ze-Criss Cross:

1. Themba ngemuva kwakho ngemilenze yakho endaweni yokubeka ithebula . Beka izandla zakho ngemuva kwekhanda lakho ngama-elbows ebanzi.
2. I-Exhale: Thatha i-abs yakho ngaphakathi bese uphazamisa i-torso engenhla emgqeni. Faka.
3. I-Exhale: Gcina izimbovu zakho zivulekile, isifuba ngokubanzi njengoba ujikeleza isifuba sakho esingenhla ukuze ihlombe lakho lesokunxele libheke ngakwesokunene sakho. Njengoba uphazamisa, wandisa umlenze wakho wesokunxele ugobile, wandise umlenze owodwa ngezinga elingama-45 degree (ngaphezulu kulula, kunzima kakhulu).
4. Vula ukuza esikhungweni - umzimba ophezulu uphethwe, imilenze etafuleni.
5. I-Exhale: Yandisa umlenze wakho wokunene njengoba uvula isifuba sakho esingenhla, uthatha ihlombe langakwesokudla ngasebuseni lesobunxele.
6. Faka ukungena esikhungweni - umzimba ophezulu uphethwe, imilenze etafuleni.
7. Phinda amaqoqo ayisithupha.

Imiyalo eningiliziwe ye-criss-cross

6 - uPilates Dart

Izinzuzo Zokusebenza Kwe-Ski: Uqinisa ingenhla yangemuva, ilula futhi ivula i-front torso

Imiyalo eyisisekelo yokuzivocavoca ngeDart:

1. Themba esiswini sakho, ngemilenze ndawonye futhi ngqo emva kwakho, futhi izingalo ezinhlangothini zakho ngezintende phezulu.
2. Yenza imisipha yakho yesisu, uphakamise isisu sakho emgodleni wakho. Izindumalo (imisipha ye-butt) nemilenze kumele isekele ukuhamba. Faka.
3. I-Exhale: Intamo yakho iyanwebalala, ubude bakho bomgogodla futhi uthumela amandla amaningi phezulu kwekhanda lakho ukuze umzimba wakho ophezulu uphakamise kancane kancane. Intamo yakho isandiso somgogodla wakho, ngakho-ke ungayidli ukubuka phezulu. Finyelela izingalo zakho ngemuva kwakho endaweni ephezulu.
4. I-Inhale: Bamba ukuphakamisa izikhathi ezimbalwa. UBelly waphakanyiswa.
5. I-Exhale: Yehlisa phansi kumat
6. Phinda kathathu.

Imiyalelo yokusebenzisa okuningiliziwe okuyi-dart

7 - Ukuzivocavoca kwe-Ski: Isiqalo sokuqala se-Pilates Corkscrew

Izinzuzo Zokuqeqeshwa Nge-Ski: Kuqinisa ingqikithi, igxile ezintweni ezithintekayo, ithuthukise ukuqina komzimba okuphezulu

Imiyalo eyisisekelo yokuzivocavoca komuntu oqala ukuhamba ngemikhumbi:

1. Themba ngemuva kwakho bese unwebisa imilenze yakho phezulu etafuleni. Amadolo akho angabanjwa kancane.
2. Qinisekisa umzimba wakho ophezulu ngokubandakanya imisipha yakho yesisu bese ucindezela umhlane wezingalo kumat.
3. Gcina imilenze yakho ndawonye bese uqala ukuyizungeza ngakwesokudla, uvumele i-hip kwesokunxele ukuba iphakamise kodwa ugcine umzimba ophezulu uhlezi.
4. Letha imilenze phansi (kuphela lapho ungawalawula khona futhi ungavumeli emuva emuva) futhi ujikeleze ngakwesobunxele, uvumela ukuthi umlenze wesokudla uphakamise.
5. Buyela kusikhungo.
6. Phinda iphethini kathathu ohlangothini ngalunye.

Imiyalo eningiliziwe ye-coorkscrew

8 - Ukuzivocavoca kwe-Ski: Ukuma Lungisa i-Hip Flexor

Izinzuzo Zokusebenza Kwe-Ski: Ubeka izimpande ze-hip, ithuthukisa ibhalansi, ithinta imisipha yomzimba, amathanga angaphakathi ngaphakathi

Imiyalo eyisisekelo Yokuzivocavoca Yokuma Lunga:

1. Hamba kahle, ukuhlelwa kwe-line-up, nemilenze yakho endaweni efanayo .
2. Ukujikijela idolo lakho lokunene, lithembe kancane kancane futhi uphinde ulandele umlenze wakho wesobunxele, uphumule ebhola lonyawo. Qinisekisa ukuthi izinkalo zakho zikhona. Beka izandla zakho ethangeni lakho lokunene ukuze uzinze.
3. Ukwandisa ukwelula ngokuvula ezinqulwini. Thatha yonke i-torso phezulu nangemuva. Gcina izinyathelo zakho zizinzile futhi imilenze ifane.
4. Bamba ukwelula imizuzwana engu-15 kuya kwangu-30. Philisa kakhulu .
5. Uma uzizwa uzinzile, vumela amahlombe akho ehlombe ahlehlise emuva emuva uma izingalo zakho zikhuphuka phezu kwekhanda lakho ukwandisa inselele yokwelula nokulinganisela.
6. Phinda ngaphesheya.

Imiyalo eningiliziwe yokuma umlenze

I-Skiing ejabulisayo! Funda kabanzi i-Pilates Workouts
Funda kabanzi ukuqeqeshwa kwe-Skiing Fitness