Leli chungechunge lomzimba we-Pilates, kodwa "u-footwork" ubeka phansi zonke izinhlelo ezihilelekile. Lapha, imisipha yamathumbu kufanele isebenze kanzima, njengoba kwenza amathanga angaphakathi namagundane.
Lesi setha sokuzivocavoca kuvame ukuqhutshwa ku-reformates we- Pilates ngezinyawo ezinqabeni zamabhasi. Ukuthatha ibha kuyakha inselelo eyengeziwe ye-abs, futhi kwenza usebenze kanzima ukuze uzinze isikhumba.
Lolu chungechunge luboniswa kuphakathi okuphakathi / ukweluleka. izinga nge-curl yomzimba engenhla. Ukuze ushintshe lokhu kusetha, yenze ngekhanda lakho phansi, izingalo ezinhlangothini zakho, futhi imilenze yakho iphezulu.
1 - Setha i-Pilates Reformer Footwork ku-Mat
- Themba ematendeni onemilenze efana nayo, amadolo aguqulwe, izinyawo ziphansi phansi. Philisa kakhulu, futhi uzizwe isisindo sekhanda lakho namahlombe phansi.
- Vumela imisipha yakho yesisu igwebe isikhala phakathi kwezimbambo zakho kanye namathambo ashicilelwe.
- Shiya amahlombe akho phansi futhi ubeke izandla zakho ngemuva kwekhanda lakho, uphindele emuva.
- Donsela phansi phansi phansi njengoba wenza i-curl yomzimba. Ungadonseli entanyeni yakho, sicela.
- Letha imilenze yakho phezulu ngamaphethelo akho emaphethweni ngaphandle kweenyawo nezinyawo ku Pilates V - izithende ndawonye, izinzwane ezingaba ngu-3 "ngaphandle.
- Ukugcizelelwa ku-abs yakho, hhayi ama- flexible hip yakho noma amathanga. Njengoba imilenze yakho ikhuphuka izwa ukujula kwe-crease esikhwameni bese ugcina i-pelvis yakho igxilile.
2 - I-Pilates V - Legi Yandisa futhi ibambe
- Gcina izithende zakho ziphakanyiswe futhi imilenze igobile njengoba ucindezela ngezinyawo ezinyaweni zakho njengokungathi uzobacindezela phezulu.
Izintambo zakho nezitayeni zangaphakathi zihlala zihlanganyela kulo lonke. - I-Inhale : Yandisa imilenze yakho cishe ngama-45 degrees. Abaqalayo bahamba phambili, abaphambili kakhulu beya ephansi uma ungayenza ngaphandle kokubheka emuva kombhede noma ukuzamazama kakhulu.
- Vumela imilenze ihlangane njengoba iqhubeka. Zizwa njengokungathi uphonsela ibhasi eliphansi.
- On exhale, phinda emadolweni nasezintweni ukuletha izithende emuva. Ukuqhuma ububanzi obubanzi ngaphandle.
- Phinda ugobe futhi welula izikhathi ezingu-3 ngaphezulu.
- Khipha i-curl yakho yangaphakathi yomzimba futhi uthathe umoya ojulile.
3 - Izinyawo zezinyoni
- Qalisa kabusha i-curl yomzimba yangaphezulu.
Uma unamandla kakhulu ungagcina i-curl kuzo zonke izikhundla. Kodwa khumbula, njengoJoseph Pilates uthe, imisipha ekhungathekile injengobuthi (Buyela Ekuphileni) - kungcono ukuthatha ikhefu, ubuyekeze futhi uqale futhi. - Shintsha isikhundla sakho somlenze ukuze imilenze yakho ibuthane ndawonye kusukela phezulu kakhulu kuya ezinzwaneni.
- Uma ube ne-reformer bar, ungayigubha izinyawo zakho nxazonke njengenyoni ekhoneni. Yenza okufanayo lapha, ngaphandle kwebha. Zama ukulinganisela amandla wezinhlangothi ezinyaweni zakho kanye nengxenye engenhla nengxenye yesithende.
4 - Izinyawo Zezinyoni - AmaLegi Awandise Futhi Agobe
- Faka: Yandisa imilenze yakho. Bahlanganise ndawonye bese ulandelela i-middleline yakho. Gcina i-curl yomzimba wakho ophezulu.
(Ngiyazi ukuthi amahlombe akho nentamo akusebenzi ngokweqile - kwesokudla?) - I-Exhale: Sebenzisa izicubu zakho zesisu ukuze uphinde uphinde ulandise imilenze yakho. Gxilisa i-abs ye-abs njengokwenza kwakho.
- Phinda ugobe futhi welula izikhathi ezingu-3 ngaphezulu.
5 - Izindwangu - Izembatho Zandise futhi Zibophe
- Manje njengoba usuphethe iphethini eyisisekelo, qhubeka nekhanda elilodwa lomzimba eliphakeme futhi ugobe futhi welule iphethini, kodwa ushintshe isikhundla sezinyawo ukuze izinyawo ziguquguquke futhi udlulise amandla ethu ngokusebenzisa izithende zethu.
- Nweba futhi uvuselele imilenze yakho izikhathi ezingu-4.
Ukuhlola ukuvumelanisa:
- I-Abs idilizwa phansi
- Isiliva siphumelele phansi futhi asiqedi lapho ukhulisa imilenze yakho
- I-Pelvis igxilile njengoba uhamba
- Amahlombe aphansi, ama-elbows abuyele emuva
- Bamba i-curl yomzimba engenhla nge-abs yakho
- Ukugubha kanye namathanga angaphakathi kwenziwa
- Philisa ngokujulile (ubuyekeze ukuphefumula kwe-lateral )
- Gcina uxhumano olunamandla phakathi kwezithende zakho namathambo akho.
6 - Iphuzu ne-Flex - Izinduku zenziwe
- Yandisa imilenze yakho bese uyijikeleza ngaphandle ukusuka emlenzeni. Izithende zakho zizoba ndawonye futhi izinzwane zakho zibe ngu-3 intshi ehlukene.
- Gcina imilenze yakho njengoba ukhomba futhi uguqule izinyawo zakho ngezi 4.
- Zizwa izithanga zangaphakathi zibandakanye njengoba uhamba phakathi kwephuzu nokuguquguquka.
Ungaphinde wenze le iphethini ngemilenze ndawonye, kodwa hhayi ukujikeleza. Kuhlukile futhi kuwufanele ukubhekana nakho.
Umsebenzi omkhulu! Uma usukwazi ukulandelana ungaqala ukusebenza ngomqondo wakho wokugeleza ukuze ukunyakaza ngalunye kuxhumeke komunye komunye, futhi konke kuhlanganiswa ngomoya.
7 - Ngezinyawo ngeBhodi Yokuzivocavoca
Ungathanda ukuzama lolu chungechunge lonke ngebhodi lokuzivocavoca .