Ukuvuselela imisipha ye-Posterior neyejwayelekile
Ukuzivocavoca kwe- plank okujwayelekile kungukuzivocavoca okungajwayelekile okungakunaki okusemqoka kakhulu. Ihlose imisipha yangemva kwayo (leyo engemuva komzimba), kodwa uma yenza kahle, ihlanganisa imisipha yomzimba . Nakuba lokhu kuvivinywa kuvame ukubonakala emakilasini e-yoga, kuyinto enhle kakhulu kunoma yisiphi isimiso sokuqala sokuqala sokusebenza.
Ingqikithi yakho ingaphezu kwemisipha yakho yesisu.
Umgogodla uhlanganisa abathuthuli be-hip, abaduni be-hip, ama-hip flexers, nomgogodla we-lumbar. Uma kwenziwa kahle, iplanethi ehlanekezela ihlanganisa yonke le miisipha, kanye ne-glutes kanye ne-hamstrings, ukuze kube nokudlala okuyisinselele okugcwele okunzima.
Ukuzivocavoca kwe-plank okungaqondakali kungasetshenziswa njengendlela yokuvuselela ukuthuthukisa ukuqiniswa komgogodla nomgogodla.
Izinsiza kanye Nezithuba Ezidingekayo : Lokhu kusetshenziselwa umzimba okungadingi imishini ngaphandle kokusebenzisa umzimba. Uzodinga isikhala esanele sokwandisa umzimba wakho ngokugcwele.
Ukufunda i-Plank Pose
Ngaphambi kokuba uzame iplanethi ephindaphindiwe, kungase kube usizo ukufunda izinto eziyisisekelo zeplanethi ejwayelekile. Isiqu esikhulu sePilates senza, iplanethi iyindlela enhle kakhulu yokuthuthukisa amandla amakhulu kanye nokuguquguquka okuphelele. Ihlose kakhulu izibeletho namahlombe.
- Khonsa emgqeni noma phansi, bese uhamba izandla zakho phambi kwakho. Yandisa imilenze yakho emva kwakho, bese ubeka izimpendulo zakho ngokufana komunye nomunye.
- Phakamisa isisu sakho phansi ukuze ukhulise umgogodla wakho.
- Zama ukugcina amahlombe akho ahluke ngokugxila ekuwagcinile ezindlebeni zakho.
- Gcina ikhanda lakho lihambisana nomgogodla wakho.
- Bamba iplanki yakho ngokuphefumula okungu-10 noma amasekhondi angu-30. Ekugcineni, sebenzela ukubamba iplanki imizuzu emibili egcwele.
Indlela Yokwenza I-Reverse Plank Exercise
Ngokuqondene neplanethi ephindaphindiwe, njengoba nje negama layo liphakamisa: i-reverse ye-plank pose.
- Hlala phansi phansi imilenze yakho iphakanyiswe phambi kwakho.
- Beka izintende zezandla zakho, ngeminwe isakaze ebanzi, phansi phansi ngemuva nangaphandle kwezinyimba zakho.
- Cindezela ezintendeni zakho bese uphakamisa izinkalo zakho kanye ne-torso ngasekudleni.
- Bheka phezulu etafuleni, ukhomba izinzwane zakho, futhi ugcine ngqo izingalo nemilenze yakho.
- Gcina umzimba wakho wonke uqine futhi udale umugqa oqondile kusuka ekhanda lakho kuya ezithende zakho.
- Cindezela ingqikithi yakho bese uzama ukukhipha inkinobho yesisu sakho emgodleni wakho. Bamba isikhundla kumasekhondi angu-30.
- Uma izinyathelo zakho ziqala ukugoqa noma ukwehlisa, zihlehlise phansi.
Amathiphu we-Reverse Plank
Ukuze uthole inzuzo enkulu kusuka eplanini eliqondayo, ihlose ukugcina umugqa oqondile bese ubamba imizuzwana engu-20 ukuya kwangu-30. Kungase kudingeke uqale ngokubamba isikhundla ngamasekhondi ambalwa kuphela njengoba uwakha amandla akho. Ungase uqale ngamasethi amathathu we-10-yesibili abambe. Qaphela ukuthi kungcono ukubamba isikhundla esifanele isikhathi esifushane kunokuhamba isikhathi eside endaweni engalungile.