Ake ngikunikeze imiyalo ebalulekile yokuzivocavoca yentambo yentamo:
- Kuyinto yokuvivinya umzimba kwemisipha yomzimba, ubuciko bomgogodla, ukuthungathwa kwesisu, nokuvivinya umzimba okuqhubekayo.
- Kodwa akusiyo umthamo wenhliziyo, ngempela.
Imikhono idonsela phambili i- classics yama-Pilates yokuzivocavoca eyakha phezu kwe- roll up . Kule miyalo yokusebenzisa, sinenhlanhla yokuba no- Alisa Wyatt asibonise. Ngicabanga ukuthi uzokwazi ukubona ukuthi umsebenzi uvelaphi kahle. Ngisho noma ungaveli ezingeni eliphakeme, uzobe uthola okuningi ekuboneni ifomu lika-Alisa. Qiniseka ukubona amanothi esiteji 9!
1 - Isikhundla sokuqala somkhumbi wezinkukhu
Isikhundla sokuqala sisemuva wakho ngezandla zakho ngemuva kwekhanda lakho.
Thatha isikhashana ukukhipha ukuphazamiseka ezinkampanini zakho ze- hip futhi uzizwe uphila umzimba wonke phansi.
Vumela emuva izimbambo zakho ezingezansi zikhululwe phansi.
Imigqa ingaba ibanga elide noma lihlangene. Thola ukuthi yini ehamba phambili kuwe. Ngisho noma imilenze yakho ihlukanisiwe kufanele uhlanganyele amathanga angaphakathi nangaphakathi kwe-hamstrings bese uxhuma ku-midline yakho.
Uma imilenze yakho ihlukile, izinyawo ziguquguquka. Yile ndlela uJoseph Pilates abonisa ngayo ku- Return to Life . Abanye abantu bathanda ukusebenza ngemilenze ndawonye, izinyawo zikhomba. Lesi sikhundla singakusiza ukuthi usebenze i-midline yakho.
2 - Inhloko nama-Eregers aphakanyiswe
Faka inhlanzi: Shiya amahlombe akho phansi njengoba ukhula eduze nomgogodla wakho futhi uphume phezulu kwekhanda lakho njengekhanda ikhanda lakho namaphethelo ematheni.
Vumela isifuba sakho sibe sikhulu kodwa futhi unciphise lapho uhamba.
Zazi izimbambo zakho ndawonye phambi kokuba uhlanganyele i-abs yakho ukuze ufike.
3 - Qhubeka ne-Curl Up
I-Exhale: Thatha i-abs yakho ngokujulile ukuze uqhubeke nomqulu wakho.
Phawula ukuthi akukho ukudonsa kwentamo eqhubeka lapha ... okungenani hhayi ngezandla. Uma ucabanga ukuthi ikhanda lakho lifinyelela emahlombe akho futhi liholele ukunyakaza kungaba nentamo yokudonsa ukuzwa - ngendlela enhle. Ngokuyisisekelo, konke kuyi-abs kuvumela ubude ngomgogodla nentamo.
Imilenze yakho iyabandakanyeka futhi kunjalo nendawo yakho yonke yamandla . Cindezela emhlane wemilenze yakho kuze kube sematini, amandla ngokusebenzisa izithende.
(Uma unenkinga yokuvuka, zama ama-rolls ambalwa ngamadolo aguqe, izinyawo phansi futhi izandla ezisiza ngemuva kwamathanga)
4 - I-Arc Over Your Legs
Qhubeka u-exhale ukuze uthathe umgogodla wakho we-curve / uphakanyiswe yonke indlela emilenzeni yakho.
Qinisekisa ukuthi isifuba sakho sihlale sivulekile futhi izimbongolo zakho zibuyele emuva
5 - Roll eya Ekulungile
I-Inhale: Thatha i-pelvis yakho emuva ebuqotho bese uqala ukubeka umgogodla wakho phansi kuze kube yilapho uhlezi ngqo emathanjeni akho nekhanda lakho litheleka kalula phezulu. Amahlombe aye ahlala phansi ezindlebeni zakho sonke isikhathi, akunjalo?
6 - Okukhethwayo - Emuva emuva
Le ngxenye iyakhethwa. Uma uzizwa uqine futhi ukhululekile ngomsebenzi, yenza lokho. Uma ukuvivinya umzimba kuyinto entsha kuwe, yeqa isinyathelo 7.
Qhubeka ukuvula futhi uphinde uphinde uphindele emuva, ukhulise i-angle phakathi kwamathanga akho kanye ne-torso ezingaphezu kwama-degree angu-90. Ungaphumi kakhulu. Lawula ukunyakaza futhi uqiniseke ukuthi imilenze yakho ayiqhubeki.
Iphuzu ukukhulisa umgogodla wakho kuzo zombili izinkomba. Xhuma phansi futhi usebenzise lokho ukuze uphakamise ngokumangalisayo ngomzimba wakho ongemuva ukukuthatha up uye emuva. Ungagxili nje umzimba ophezulu ukuze izimbambo zakho zivuleke.
Gcina uxhumano phansi ngemuva kwemilenze futhi ngokusebenzisa izithende.
Kusukela ekugcineni ubuyela emgqeni phansi kwesinyathelo 7.
7 - Roll Down
I-Exhale: Roll umgogodla phansi phansi.
Cabanga nge-abs yakho encane kuqala ngapha nangapha ngemuva kwethambo lakho le-pubic bese uqhubeka nokwandisa umgogodla wakho njengoba ungahambisani nombhede.
8 - Gcwalisa futhi uphinde ubambe umkhumbi
Qhubeka ukukhipha kuze kube yilapho usubuyela emuva endaweni yokuqala.
I-Inhale: Phinda usebenzise izikhathi ezingu-3 ngaphezulu.
Lokhu kusebenza kunzima. Ungaphinde uthathe umjikelezo wokuphefumula noma amabili ukuzitholela, thola ukuqina kwakho kwe- scapular , uphinde uhlanganyele ne-midline yakho bese uphinda umsebenzo izikhathi ezintathu.
Kulelizinga, izimiso zePilates kufanele zikusebenzele. Uma ungathola ukugeleza komsebenzi ohamba nomoya uzozizwa kangcono kakhulu.
* Bheka amanothi akhethekile ngezansi kwesinyathelo 9.
9 - Amanothi akhethekile emgodini wezintambo
U-Alisa Wyatt unikeze amanothi amnandi entanyeni yentamo ayithola kusukela ePilates omkhulu othisha abafunde naye: uRomana Kryazonowska, Kathy Grant noJay Grimes - bonke abayiPilates Elders. Lezi amanothi ngokuqinisekile ziyokwenza ngcono ukuqonda kwakho kwentambo yokuzivocavoca kwentamo - futhi ubeke igama elikhanyayo! Bheka: Amanothi emgodini wezinkukhu