Ukuhamba njengeBhola kuyinto ejwayelekile, enhle kakhulu kumgogodla no-abs ojulile
Ukuzivocavoca okuvamile kwePilates , ukugubha njengebhola, cishe njalo kufakwe emakilasini we-Pilates mat .
Abanye abantu bangaqhuma njengephutha lesipilisi futhi bajabule kakhulu ngalokhu kusebenza ngokushesha. Kulabo abathintekayo abangasondelene kahle, ukuvivinya umzimba kuyingqinamba encane, nakuba kufanelekile umzamo wokuthuthukisa.
Ukuzivocavoca umzimba kuvuselela umgogodla, ngokujulile kusebenze izibeletho, futhi kusihlolisise ukugeleza kwangaphakathi kokuhamba nokuphefumula emzimbeni.
Ngaphambi Kokuqala
I-Roll Back esekelwe yilungiselelo elihle kakhulu kulolu hlelo. Uma ungakaqedi ngaphambili, ungase ufune ukwenza i-Roll Back Support kuqala. Uma unenkinga yangemuva noma yensipho, faka nge-Roll Support Esekelwe futhi udlulise ukuvivinya umzimba okugcwele.
Ezinye izinto okufanele uzikhumbule:
- Gcina indawo yakho egoqwe kulo lonke umsebenzi.
- Sebenzisa umoya wakho ukugcina lo msebenzi ulawulwa futhi ugeleza.
- Ungalokothi uqale umqulu ngokuphonsa umzimba wakho phezulu! Lena iphutha elivamile kakhulu.
- Qinisekisa ukuthi usebusweni obunamathele. Umbhede omncane esitezi esinzima awukho okwanele okwenzela umgogodla. Funda kabanzi mayelana namasethi we-Pilates .
- Ukuze ubuke ngokujulile lokhu nokunye ukuzivocavoca, funda amathiphu okwenza imizamo yoku-Rolling .
Imiyalelo ye-Rolling Like Ball
- Hlala embhedeni wakho bese ubeka izandla zakho phezu kwezimpawu zakho, ngenhla ngaphezu kwe-ankle.
- Yehlisa amahlombe akho, ukhulise umhlane wakho, ujule izibeletho zakho futhi wenze ijika elihle lomgogodla wakho. Ungadli ikhanda lakho; intamo yakho iyingxenye yejika elide. Ungase ufune ukubuyekeza i- C-Curve .
- Phakamisa izinyawo zakho emathini bese ulinganisela-noma ngemuva nje-amathambo akho ahlale. Bheka umkhiwane. 1 ebhokisini lesithombe.
- Bhala: Donsa i-abs engezansi futhi uphinde uhambe uphinde uphinde ubuyeke ekufakeni kwakho. Roll kuphela emahlombe. Ungagudluli entanyeni.
- Misa okwesikhashana. Bheka umkhiwane. 2 ebhokisini lesithombe.
- I-Exhale: Hlalani ngokujulile ngesikhala sakho somnsana. Sebenzisa i-exhale yakho nezibeletho ukuze ubuyele ngqo.
Phinda izikhathi ezingu-5 kuya kwezi-6.
Imibuzo ye-Rolling Like Ball
Ngikhuphuka ngiphambekile. Kungani?
Uma usukhuphukile, ungase usebenze i-abs yakho ngokungenalutho, noma udonsa ngaphezulu kolunye uhlangothi kunalunye ngezandla zakho. Zama ukugxila kumgqa wendawo. Lokhu kuzokwenza ngcono njengoba usebenza.
Angiyikugijima, ngiyayeka futhi ngibuhlungu. Kumele ngenzeni?
Okokuqala, ungadikibali. Ngibonile abanye othisha abaphezulu be-Pilates benenkinga ngalolu (bukela i-bump / thump kumavidiyo). Lokhu kuvivinywa kudinga ukukhululwa okujulile kwe-back ephansi ngaphakathi kwejika eligcwele. Ijika liyimpendulo ekugxileni kwe-abs. Kungathatha isikhathi ukufunda ukuvumela lokhu kwenzeke.
Phakathi naleso sikhathi, ukubuyela emuva okuqinile kungasho ukuthi umqulu ungaphezulu kwesenzo se-thump-thump. Dlala nje ngengxenye yokuqala yokujula kwe-abs encane nokugcwala okuhambisanayo ngemuva.
Uma i-bump / thump ikhulu kakhulu, ungenzi. Yenza umsebenzi wokuzivocavoca onjenge- Roll Back Support futhi uthola i- C-Curve yakho , kanye nazo zonke ezinye iziqinisi zesisu. Ekugcineni uzothola indawo lapho ingemuva ivuleka ekuphenduleni ukujula nokusekelwa kwe-abs.