I-Multiplanar Pilates Workout Yokuzama
Kungakhathaliseki ukuthi ukuzijabulisa okuthandayo, kufanele kufeze okungaphezu kokuhamba ngendiza eyodwa, kwenziwe ngokuphindaphindiwe ngaphandle kwezinye izindiza zokunyakaza. Ukuzivocavoca okuphumelelayo kulungisa umzimba nganoma yini ezayo. I-Pilates yinye yokuzivocavoca okuphumelelayo kulandela indlela yokuthuthukisa nokuphindaphindiwe yokuqeqesha umzimba.
Ukulandelana Okuthuthukayo
Amantombazane ahamba ngokulandelana kokuthuthukiswa kusukela ngesikhathi azalwa, ephothula ngokusebenzisa ukunyakaza okuhlukahlukene okuhleliwe.
Baqala emhlane, baphahla emathunjini abo, futhi baziphakamisele phezulu ukuze baguqe, bahlale, futhi ekugcineni bemi.
Kukhona ukuhlakanipha kulokhu kulandelana. Iqhutshwa amandla namandla okulawula izingxenye ezithile ze-anatomical. Ingane ayikwazi ukuqhubekela emuva kusukela emuva kuya esiswini ngaphandle kokuqala ukusebenza ngezinga elithile lokushintshanisa emzimbeni. Kumele bakwazi ukuthatha ingalo noma umlenze phakathi komjikelezo womzimba ukuze benze umqulu ohlangothini ohlangothini lwazo futhi ama-obliques abizelwa esenzweni ngokushesha.
Akukho ukunyakaza ekuthuthukiseni ngengozi. Buka isimiso sobudala se-Pilates futhi uyomangala ukubona ukulandelana okufanayo kudlala. Azikho izinyathelo ezenzekile. Umsebenzi ngamunye wakha ngaphambili futhi ulungiselela okulandelayo.
Intuthuko Nokuvimbela
Le ndlela engezansi ibonisa i-classical trajectory ye-classical nokuthi ithatha kanjani umzimba ngokusebenzisa isakhiwo sokuhlakanipha ngokulandelana kwamakhono angaphambili. Nakuba uJoseph Pilates afaka ama-exercises amaningi kunezi, lezi zindlela zizofundisa ingqondo yakho kanye nomzimba wakho mayelana ne-Pilates ephelele.
Uhlelo lwe-Pilates luqeqesha umzimba kuzo zonke izinkomba ezikhona, kulokho okubizwa ngokuthi ukuzivocavoca okuningi. Esikhundleni sokuzivocavoca ngokunyakaza okuphindaphindiwe, uzothola ukuguqa phambili, emuva, eceleni, kanye nazo zonke ezinye izindiza zokuhamba umzimba womuntu ongawufinyelela.
Ingabe kunendaba? Ngempela. Awukwazi ukuthi ukunyakaza kuzodingeka kuwe ngosuku olunikeziwe, ngakho-ke ukuqeqesha umzimba wakho kuzo zonke izimo ezingahle kungenzeki nje, kungukuvimbela.
I-Multiplanar Pilates Workout
Umshini owenziwe lapha awubheke phezulu ukuqeqeshwa okuningi kunamapulangwe e-reformer noma e-Pilates, imiphongolo noma i-Cadillac kodwa usebenza ngale ndlela futhi uzobona ukuqhubekela phambili kokuhamba ngendlela ehlakaniphile nehlelekile.
Lala phansi i-Pilates yokuqala ye-classics ukuhamba-ikhulu. Nakuba lokhu kwenziwa flat phezu kwakho emuva, uzodinga izinga eliphakeme lamandla esiswini kanye nesimo esihle sokuqina. Lokhu kungukufudumala kwakho namandla akho ukuhambisa ukuhambisa konke okuqhubekayo.
Themba flat. Phakamisa, uphakamise ikhanda lakho namahlombe, bese ubheka i-abs yakho. Ukwandisa izingalo zakho isikhathi eside futhi uqonde futhi imilenze yakho ifike kuma-degree angu-45. Qala ukushaya izikhali zakho phezulu nangaphansi njengoba uphefumulela. Faka izimpompo ezingu-5 bese uphuma nge-pampu 5. Yenza amaphampu angu-100 bese ugoqa amadolo akho esifubeni sakho.
Flip phezu kwesisu sakho nge-swan. Beka izandla zakho ngaphansi kwamahlombe akho kanye nezintende zezandla ezindlini. Gcina imilenze idonselwa ndawonye. Cindezela umzimba wakho ngezandla ngokuqondile njengoba ungakwazi ukuphatha. Gcina izibeletho zakho ziqinile futhi ukhulule izingalo zakho phambili emoyeni njengoba udonsa umzimba phambili futhi ubuye ekuhambeni okubonakalayo kokubona.
Hambisa ngamandla futhi ngamandla.
Flip back on the side for the Side Kicks. Phakamisa ikhanda lakho phezulu bese ubeka imilenze yakho ekhoneni phambi kwakho kuma-degree angu-45. Beka isandla sakho samahhala emgqeni phambi kwesinqe sakho. Sebenzisa umlenze ophezulu wokukhahlela phambili futhi ubuyele emaceleni amabili ngendlela ngayinye. Gcina umlenze ujikeleze kancane ngamadolo nangonyawo ubhekene nendawo. Phinda imijikelezo emihlanu yokukhipha kuhlanganise ngaphambili nangemuva kwesethi ngayinye. Phinda ngaphesheya.
Woza uhlezi ukuhlala e-spin twist. Njengoba imilenze yakho iqondile futhi ibanjwe ndawonye yandisa izingalo ezihlangothini. Bamba ubude bakho bomgogodla futhi isiqalo sakho sibe namandla njengoba ubheka enye indlela.
Sukuma ukhula lukhulile futhi lubheke engxenyeni yakho yangemuva. Buyela esikhungweni bese ushintsha izinhlangothi. Qhubeka ukushintshanisa ukukhipha ijubane bese ufaka ukushayela okuphindwe kabili ku-twist ngayinye lapho uya khona.
Yehlisa ohlangothini olulodwa lomzimba libe iplanki yecala ngengalo engezansi ephansi nasemilenzeni emibili emisiwe. Ukulinganisela emaphethelweni ezinyaweni zakho eziphansi uma ucindezela izinyathelo zakho emoyeni. Vula ingalo yakho phezulu phezulu emzimbeni wakho bese ubheka phezulu ehlombe lakho eliphezulu. Ngaphansi futhi uphakamise isisindo sakho ngokulawula, ukugoqa okhalweni ukuze wenze lokhu kuthutha okubizwa ngokuthi i-Side Bend. Phinda izikhathi ezingu-5 kuya kwezi-8 bese ushintsha izinhlangothi.
I-Kneeling evulekile
Sukuma emadolweni akho ukuze welule ithambo. Hlukanisa imilenze yakho ibe yinye futhi ukhulise ukuphakama kwesifuba sakho sezingalo. Ukuphumula kwesinye isandla, kwesinciphisa isifuba sakho esifubeni sakho, uphinde ubheke emuva, ugcine isitoreji sakho. Misa okwesikhashana phansi, cindezela isihlalo sakho, bese ubuya. Phinda izikhathi ezingu-5.
Ukuma phezulu
Woza ukumelela lokho okudunyiswa njengendlela yokusindisa impilo. Dlulisa izandla zakho nemilenze yakho kanye nokunyakaza okulawulwa kancane, wehlise ukuma ukuhlezi esihlalweni. Kusuka ekuhleleni, hamba imilenze yakho ngokuqinile futhi uzame ukuphakama ukuze ume. Phinda izikhathi eziningana, uthuthukise ukulawula kwakho futhi ulinganise isikhathi ngasinye.
Hlala ume futhi ake siqede ukunyakaza kwakho kube into ethile engezansi. Ku-studio e-dedicated ye-Pilates usebenza ngezinto ezihambayo nokuzivocavoca okunamandla. Ama-Pilates aphakanyiswayo yisibonelo esihle sendlela esisebenzisa ngayo ukuhamba okuphelele ukufeza izinyathelo eziyisisekelo.
Hamba ubude ku-Pilates ukuma ngezandla zakho eziphakanyiswe phezulu. Dlulela phezulu, ufinyelele izandla zakho phansi. Hamba izandla zakho phansi phansi ngezinyathelo ezine ezilinganisiwe. Yenza ama-3 ahlukumeze ngokuphakamisa izintambo zakho uphinde uhambe izandla zakho emuva ezinyaweni bese uqhubekela phambili ukuma. Phinda izikhathi ezimbili ngaphezulu.
Zama lo msebenzi njengokufudumala noma ukuphola phansi noma endaweni yokusebenza kwe-cardio ngosuku olulodwa futhi ubone ukuthi uzizwa kanjani kwezinye izinto zokusebenza kanye nemisebenzi yeviki lonke.