Ukulandelana Kwezingqayizivele Zokuzivocavoca Ab
Uchungechunge lwe-Pilates lwamahlanu luhambisana ngokulandelana kwe-Pilates mat ab ab exercises ongafaka kuyo noma yikuphi ukuvivinya umzimba okwenzayo. Uma ngokuyinhloko ulandela ukulandelana kwe- Pilates mat classical , uchungechunge lwezinhlanu luya phakathi kokugubha njengebhola nokwelula kwesikhala .
Ngezansi inkomba esheshayo yochungechunge lwezinhlanu. Imiyalo eyisisekelo yomsebenzi ngamunye kukhona lapho kuhambisana nesithombe. Chofoza ezithombeni ukuze uzenze zibe mkhulu futhi qinisekisa ukuhlola imiyalelo eningiliziwe yomsebenzi ngamunye okungenani kanye.
Amanothi kuFomu
Iningi labantu liyavuma ukuthi lezi ezinye zezinto ezihamba kahle kakhulu zohlelo lwazo zonke izikhathi. Yebo, zinselele. Ungabashintsha ngokungathathi imilenze yakho phansi futhi / noma ukugcina ikhanda lakho phansi. Kukhona ukuguqulwa kwalezi zivivinyo ezifakiwe emithethweni eningiliziwe.
Ngokuvamile, sebenzisa imisipha yakho yesisu ukuze ugcine i-curl yakho yangaphakathi, ukuze uzinze isifuba sakho, futhi uhambise imilenze kusuka enkabeni yakho. Ungathathi imilenze yakho engaphansi kunakho ongakwazi ukulawula ukunyakaza kusuka kwe-abs yakho futhi ugcine umhlane wakho ungangeni emkhathini. I-pelvis yakho kufanele ihlale iqinile.
Abanye abantu bafundisa uchungechunge lwamahlanu alukho ukuphumula phakathi kokuzivocavoca obambe i-curl yomzimba engaphezulu isikhathi sonke. Lokhu kuphela kubantu abaphambili kakhulu. Ukukhathala ngokweqile kwe-muscle akuyona ingxenye kaJoseph Pilates . Beka ikhanda lakho phansi, uma kufushane, phakathi kokuzivocavoca. Gcina zonke izimiso zakho ze- Pilates engqondweni.
1 - Ukunyuka komlenze owodwa
Ukuze ulandele umlenze owodwa , ulale emhlane wakho ngamadolo akhohliwe kanye nemilenze endaweni ephezulu yetafula (ukukhanya okuhambisana nomunye nomunye phansi).
I-Exhale: Vumela imisipha yakho yesisu igwebe phansi emgodleni njengoba ukhulisa umgogodla wakho, Lungisa emuva entanyeni yakho ukuze ulethe isikhumba sakho bese uhla kancane, bese usebenzise i-abs yakho ukuze unciphise umzimba wakho phezulu ematheni kuze kube sezingeni lamahlombe akho . (Lokhu kuyi-curl yomzimba yangaphezulu yazo zonke izivivinyo.)
Ukwandisa umlenze wakho wokunene ngqo.
Beka isandla sakho sokunene esifundeni sakho sokunene nesandla sakho sobunxele ngaphakathi ngaphakathi kwamadolobhodi amahle, amahlombe aphansi.
I-Inhale: Shintsha imilenze-ngakwesokunxele isandla esisekhohlo kwesokunxele nesokunene ngakwesobunxele.
Qhubeka ukuguqula njengoba udonsa idolo eligobile kancane kancane esifubeni sakho, udale i-crease ejulile emlonyeni.
I-Exhale: Qhubeka ukushintsha imilenze ngale ndlela, wenze izinhlangothi ezingu-5 kuya ku-10 ohlangothini ngalunye.
2 - Umlenze we-Double Stretch
Themba ngemuva kwakho ngemilenze yakho idonsa esifubeni sakho ukuze wenze umlenze womlenze womabili .
I-Exhale: Yandisa imisipha yakho yesisu, unciphise umgogodla wakho bese ugoqa umzimba wakho phezulu ematheni. Cindezela imilenze yakho kancane kancane esifubeni sakho ngezandla zakho.
I-Inhale: Ukuhamba kusuka enkabeni yakho kwandise imilenze yakho ngaphandle ngokuphakama lapho ugwadule uhlangana khona nodonga futhi welula izingalo zakho phezulu ngaphesheya. Amahlombe akho ahlala phansi. Gcina izingalo zakho zixhunyaniswe nomnqopho wakho.
I-Exhale: Thatha izingalo bese uphinde uphinde uqhube imilenze, u-5 kuya ku-10 uphinde ubuyele eceleni.
3 - Single Straight Leg Stretch
Ngenxa yalokhu kuthutha , ulale embhedeni onemilenze yakho udluliselwe ngqo ophahleni. Amadolo akho angancipha kancane uma unezinhlanzi eziqinile.
I-Exhale: Beka isikhala sakho esingenhla emgqeni bese ubamba iminyana yamathole akho noma ngemuva kwamathanga akho uma ungeke ukwazi ukuthola ama-shins akho (kulungile, akusona iphuzu lomsebenzi).
Faka.
Exhale: Scissor imilenze kude komunye nomunye. Zihlale ziqonde. Izandla zakho ziza ngemuva komlenze wakho wokunene njengoba zihamba eziya esifubeni sakho. Sebenzisa izandla zakho ukuze ushaye umlenze wakho kuwe ngokulula kancane kabili. Ngesikhathi esifanayo, umlenze wesokunxele uhlehlela phansi, uhambele ngaphezu kwawo.
I-Inhale: Gcina i-curl yomzimba engenhla, uphinde uphakamise imilenze yakho.
I-Exhale: Shintsha imilenze, u-5 kuya ku-10 ubuyela eceleni.
4 - Umlenze Olungele Uhlangothi Oluphansi
Ukwenza umlenze womabili ophansi ophansi / uphakamise , ulale emhlane wakho ngemilenze yakho inwetshiwe etafuleni. Phendulela imilenze yakho kancane emgqonyeni ube yi- Pilates .
Beka izandla zakho ngemuva kwamahlombe akho ekhanda phansi, ama-elbows ububanzi.
I-Exhale: Beka isikhala sakho esingenhla phezu kombhede kuze kube sezinhlakeni zamahlombe.
Bhala: Nciphise imilenze yakho phansi. Yiya kuphela kuze kube yilapho ungakwazi ukulawula ukunyakaza ngezihluthulelo zakho zesisu futhi ungavumeli ukuba umhlane wakho ukhuphuke phezulu. Ukunyakaza okuncane kuhle.
I-Exhale: Sebenzisa i-abs yakho ukubuyisela imilenze yakho phezulu, u-5 kuya ku-10 ubuyekeze.
5 - isiphambano se-Criss
Themba ematheni ngemilenze yakho endaweni ephezulu yetafula.
Beka izandla zakho ngemuva kwekhanda lakho, amahlombe wehle futhi ahlangane ngokubanzi.
I-Exhale: Gcoba umzimba wakho ophezulu emgqeni.
Faka.
I-Exhale: Yandisa umlenze wakho wokunene njengoba ujikeleza i-ribcage yakho ngakwesokudla. Amagqabha ahlala ebanzi njengoba uletha umcibisholo wakho wesobunxele ngasebuseni lakho langakwesokudla. Vula i-torso yakho kancane kancane nge-pulse encane njengoba uqhubeka nokukhipha.
I-Inhale: Buyela esikhungweni.
I-Exhale: Nweba umlenze wesobunxele uphinde ujikeleze isibhubhe ngakwesobunxele, u-5 kuya ku-10 ubuyela eceleni.
I-Counter With Back Back Extension Ukuzivocavoca
Lokho kwakungumsebenzi omkhulu wokubambisana okunezinto eziningi zokuhamba phambili. Kubalulekile ukuphikisana nalokhu ngokuzivocavoca emuva kwesikhathi futhi mhlawumbe nokunyusa ukuqhutshwa kwe- hip .
Ungenza: