Thatha isikhathi sokukwazi lo msebenzi futhi uzothola ukuthi inokusetshenziswa okuningi njengethuluzi lokuqeqesha nokuqwashisa ab. Ungasebenzisa i-Roll Esekelweyo ukukusiza ukuba usebenzise izibeletho zakho nokuthi ungayisebenzisa kanjani ukudala isikole esijulile. I-Roll Back izoveza amaphuzu aswelekile nezindawo ongazama ukuzama ukuvumela emuva, amahlombe noma intamo yakho ukuba ingene esenzweni.
Ungase ufune ukusebenzisa i-Roll Back Back njengesikhathi sokuhamba ngempela ngemigomo ye-Pilates : umoya, ukugxilisa, ukuhlushwa, ukulawula, ukucaca nokugeleza ukuze ubone ukuthi isebenza kanjani ngempela kumkhuba wakho. Ekupheleni kwemiyalelo yokusebenzisa, ngifake isethi yezincomo zokusebenza ngamaphethini okuphefumula ku-Roll Back Support.
Uma u- Roll Up kuwumsebenzi onzima kuwe, njengabantu abaningi, Ukusekela Okusekelwe kuyisenzo sokuqala esiphelele.
1 - Hlela
- Qala uhlezi phansi emathanjeni akho. Imilenze iyafana namadolo agobile futhi izinyawo zihlala phansi.
- Beka izandla zakho emathangeni akho ngenhla ngaphezu kwegceke.
- Hlanganisa isisu sakho se-pelvic kanye nemisipha yomzimba ukuze umzimba ophezulu uphaswe kalula. Amahlombe awela futhi intamo ikhululekile.
- Flex izinyawo zakho. Lokhu kuzosiza ukugcina iminyango yemilenze ixhunyiwe, nokuxhuma phakathi kwesithende sakho futhi uhlale amathambo njengoba uqhubeka. Uma lokhu kungakhululekile, kulungile, gcina izinyawo zihlala phansi.
- Thatha umzuzu ukuphefumula ngokugcwele, ugxile ubude phezulu nangaphansi komgogodla.
Ngaphambi kokuba uqale umqulu wakho, khumbula ukuthi lokhu kuyisenzo sokuqeqesha, hhayi ukunyakaza kokuwa. Kuyisiphakamiso bese udonsa imisipha yomzimba, ngejika elilinganayo elihambela umgogodla njengoba uqala ukubuyela emathanjeni asele.
Gcina emgqeni womzimba womqondo engqondweni ukuze imilenze ihlale ihambisana nokuqondanisa okuhle okuqondile kusuka emlenzeni kuya emagqumeni, emadolweni nasezintweni.
2 - Qala i-Roll Back
- Donsela izibeletho ezincane ngokujulile ukuze uqale ukuhambisa. Qala kakhulu kakhulu, ngaphezu nje kwethambo lakho le-pubic. Vumela emuva kwakho kwandise futhi udale ijika "phezulu nangaphezulu" ekuphenduleni. Gcina isifuba sivulekile futhi sihlombe.
- Gcina ijika lakho njengoba uhlehla emuva futhi ugcine ukudonsa okujulile endaweni yesisu. Sebenzisa ukwesekwa kwezandla ukuze uzigcine usebenzisa i-abs yakho, futhi ungavumeli umhlane noma intamo ukuba ihileleke ngokweqile. Qaphela lapho izingxenye ezahlukene ze-abs zibandakanya. Bona ukuthi ujule kangakanani ungenza ijika lakho ngaphandle kokuzingela amahlombe akho.
- Hamba emuva njengoba ungahamba kahle. Uma i-abs yakho iqala ukuzamazama (okulungile), noma intamo yakho iyancipha, buyela emuva kancane.
3 - Ukubuya
Qalisa ukubuya ngokuqondile ne-abs engezansi. Gcina i- Curve yakho kuze kube yilapho usukuma phezulu emathanjeni akho futhi, thumela umsila phansi phansi njengoba uvumela umgogodla ukuba ungene esibhakabhakeni, amahlombe awela.
Phinda: izikhathi ezingu-4-6. Phinda usebenze ngokuphefumula.
4 - Amaphethini aphefumulayo
Uma uthola ukulandelana kwenhlangano ongase ufune ukudlala nokuthi umoya usebenza kanjani ukusekela ukugeleza kokuhamba. Ungafunda okuningi ngokuzama amaphethini ambalwa okuphefumula ngokuzivocavoca okufanayo.
Zama noma yimaphi amaphethini alandelayo. Ngamunye uzokunikeza ukuqonda okuhlukile ukuthi ungasebenza kanjani nokuphefumula ukujula isikolo sakho, sebenzisa umoya ukugcwalisa umhlane wakho, nokuthuthukisa ukulawula nokugeleza kokuzivocavoca. Vele ucacise ukuthi iyiphi iphethini ofuna ukuyisebenzisa ngaphambi kokuthi uqale.
Amaphethini aphefumulayo:
- Faka ukubuyela emuva. Exhale ukubuyela.
- Faka ukubuyela emuva. Bamba bese u-Exhale. Faka ukungena ku-curve. U-Exhale ukuhlala uqondile.
- Exhale emuva. Faka ukungena.
- Exhale emuva. Bamba futhi uhumbule. Exhale ukuza phambili. Faka ukungena ngokuqondile.