I-Pilates yokuzivocavoca umzimba iyisenzo esithuthukisiwe esisezingeni eliqinile emuva.
Imisipha igxila kuzo izimpande zangemuva, futhi izobandakanya nokugaya kwezintambo nezintambo ngemuva kwamathanga. Kufanele ugweme lo msebenzi uma unenkinga mayelana nokulimala emuva noma ukuguqa ngamadolo noma ubuhlungu.
1 - Indlela yokwenza i-Pilates Rocking Exercise
Qala ukulala ngesisu sakho ngekhanda lakho liphendukela kolunye uhlangothi nezingalo zakho ezinhlangothini zakho.
- Thatha isikhashana ukwandisa umgogodla wakho bese uhlanganyela imisipha yakho yesisu. Thatha ingqondo yakho kumaphakathi womzimba wakho.
- Gcina ikhanda lakho phansi manje. Bhonta idolo elilodwa bese ubamba isikhumba sakho. Bhonqa elinye amadolo bese uqonda lelo bhokisi.
- Kakhulu ngangokunokwenzeka uzogcina imilenze yakho ifana nayo yonke into. Ngakho-ke kufanele uhlanganyele amathanga akho angaphakathi.
- On ahale: Cindezela izinyawo zakho ezandleni zakho njengoba ngesikhathi esisodwa uphakamise esifubeni sakho namadolo kude mat.
Lona isandiso eside emuva futhi intamo yakho ikhula ngokusebenzisa ibhande lakho lehlombe lapho izingalo zakho zifika emuva, isifuba sivulekile futhi sibheke phambili.
Ukuphakanyiswa kwemilenze kuvela ekusebenziseni ngemuva komlenze, ikakhulukazi lapho umhlane nomlenze uhlangana ndawonye. Musa nje ukudonsa ngamadolo akho.
Zizwa ukuthi kunwetshwa komzimba wangaphambili nangemuva odala i-arc ngoba ubambe izinyawo zakho - lo msebenzi awuwona umshini we-cruncher! I-abs yakho ephakanyisiwe ibuye ivikele iphansi lakho eliphansi.
I-Pilates Rocking Position Feel How?
Ukungena kuPilates isikhundla sokugudluza kungukuzivocavoca okuphambili. Uma uzizwa unandi, mkhulu. Uma kungenjalo, lokhu kungase kufike lapho ufuna ukuya khona.
- Ulungele ukuzamazama?
Uma kungakuzwa kahle, kungase kudingeke ukwakhele ku-Pilates rocking. Lezi zivivinyo zama-Pilates zizosiza:
- 5 Isandiso Sokuvuselela Ukuzivocavoca : Lokhu kuzoqinisa amandla akho futhi kusebenze ngokungahambisani nemiklamo yokuguqa phambili evamile ePilates kanye nanoma yikuphi ukuthutha nokuthungatha komshini owenzayo empilweni yansuku zonke. Zihlanganisa iDart, Swan, Swimming, Cow, nePlank.
- I-Curl yamaPelvic
- I-Kick Single Kick
- Lunge
2 - phefumula kanye nedwala
Uma usuqalile ukuqala isikhundla se-Pilates sokuzivocavoca futhi uzizwa uhle ngokwanele ukuthi uyazi ukuthi ungaqhubeka, ungathuthuka ukuze wenze ukugwedla kwangempela.
Manje engeza ingxenye yokugubha yomsebenzi. Bamba imidwebo enhle ye-crescent oyidala esitegeni 1. Gcina imilenze yakho isondelene ne-parallel ngangokunokwenzeka.
- Exhale kuya edwaleni phambili. Faka ukuphakamisa.
- Ukuqhaqhazela kufezwa ikakhulukazi ngokuphefumula nokuguquka okucashile endleleni osebenzisa ngayo imisipha yakho yesisu nangemuva - njengawe owenzayo ePilates swan dive .
- Ukugwedla akuveli ekungeneni kwehla emzimbeni ongenhla bese uphuma ngemilenze, yilokho abaningi abafuna ukukwenza ngaphambi kokuba bathole ingqondo yabo exhunywe nokuhamba. Thatha isikhathi sakho bese uyithola ngaphakathi.
- Uma usuhamba ungadlulisa phambili ukunyakaza ukuze uthole ukuphakama okuphakeme kwemilenze njengoba uduma phambili, futhi isifuba esiphakeme, evulekile njengoba uduma emuva.
Esikhathini sokulandelana kwe-Pilates matric classic, ukugwedla kulandelwa yi- crab bese kulandelwa ibhalansi yokulawula. Ukulinganisela okulawulayo kuyindlela enzima kakhulu. Ungase ufune ukuzama i -pose yengane njenge-counter counter emva kokugubha.