I-Mermaid side ilula futhi ivula umzimba ohlangothini. Iqukethe ukugeleza kwangaphakathi kuyo - okuguquguqukayo phakathi kokuphefumula nokwelula, nomhlabathi kanye ne-skyward kufinyeleleke okwenza kube okhethekile. Sebenzisa i-mermaid njengokufudumala okufudumele noma ukulula kakhulu ngokwengeziwe esimisweni sakho
1 - Sethulo bese uhlela
Ukugcina amathambo ahlala phansi njengoba ingalo iqhubeka isikhathi eside, ikhuphuka, ixhumeka isisindo phakathi komzimba. I-Mermaid nayo isifundo esihle ekugcineni i-scapula ihlelwe emuva ngemuva kwengalo.
Setha phezulu
- Hlala phansi phansi imilenze yomabili ifakwe eceleni kwesokunxele.
- Yenza uxhumano phakathi kwe-pelvis yakho kanye nezimbambo zakho ukuze uhlale sengathi usuke uphakathi kwama-glass sheet amabili.
- Isandla sokunene sisehla sinikeza usizo ngenkathi uhlala uqotho.
Njengama-exercises amaningi e-Pilates, ukusekela kwangempela ukuhamba kuvela ezibelethweni. - Gcina uhlombe lwakho lwesokunxele phansi, kude nendlebe yakho, njengoba welula ingalo yakho kwesokunxele ngqo ngenhla kwekhanda lakho. Letha ingaphakathi lesandla njengokuseduze nendlebe yakho ngangokunokwenzeka ngaphandle kokuhamba phezulu ehlombe.
2 - Bamba futhi ulungisele eceleni
- Gcina u-hip wakho wesokunxele ugxilile njengoba ukwandisa umgogodla wakho futhi isondlo senyukela phakathi nendawo yomzimba wakho. Ukwandisa umgogodla wakho kuze kube manje ukuthi awukho indawo oshiya ukuhamba nayo kodwa uthabathe uhlangothi.
Ungavumeli izimbambo zakho ziqhube phambili njengoba ujikeleza ohlangothini. - Ukwesekwa kwakho isandla kudlulela kude emzimbeni wakho ukwandisa ukwelula. Ungaphinda uphinde ugobe phansi umlenze osekelayo phansi.
Gcina amahlombe akho phansi futhi isiteji sakho sihlelwe emuva kwakho, ngisho nasezingeni elikude lokufinyelela kwakho. - Ukuze uqale ukubuya kwakho, thumela isifuba sakho sokuhlala ngakwesokunxele phansi ngakwesokudla. Bese sebenzisa i-abs yakho ukuze uqale ukuletha i-torso yakho.
3 - Phezulu nakwezinye izindawo
- I-torso yakho iqhubeka ngokuqhubekayo njengoba ingalo yesobunxele iqhubekela phambili bese phansi ukuqonda isinxele sakho sobunxele.
- Njengoba ingalo yakho yokunene ihamba, ingalo yakho yangakwesokudla ilandela.
- Manje ugxila ekugcineni ukuhlala kahle kwesifuba lapho umlenze ukhula phezulu nangaphezulu ngakwesokunxele.
- Finyelela ingalo yakho yangakwesokudla ngangokunokwenzeka ngaphandle kokulahlekelwa ubuqotho behlombe. Amahlombe akho aphansi futhi i-scapula ixazululwe ngemuva.
Amanothi abalulekile
- Hlala uhlala. Ungavumeli u-back back arch, izimbambo zakho ziphume, noma ihlombe lakho lingene ngaphakathi.
- Gcina amahlombe akho phansi futhi isikhala sakho senzeke emuva kwakho.
- Inhloko ihamba njengesandiso somgogodla.
- Ukwelula konke kufanele uzizwe kahle. Phinda izikhathi ezimbili kuya kwezi-3 bese ushintsha izinhlangothi.