Ukusebenzisa imisipha ye-Abdominal and Back to Support a Flexible Spine
Ukuzivocavoca, lapho umgogodla uguqa futhi uhamba khona, unendawo ekhethekile ohlelweni lwe-Pilates. Bandisa ukuguquguquka komgogodla, basifundise ukwandisa nokusekela umgogodla ngokusebenzisa imisipha yamandla , futhi banda ukwanda. Ngenxa yokuthi bathatha ukwesekwa nokulawula okuningi kusukela emisipha yomzimba, lezi zivivinyo zokugcizelela umgogodla yizivivinyo eziqinile ngempela. UJoseph Pilates wabuye wabona ukuthi ukuvivinya umzimba kusemqoka ekunciphiseni isimiso sezinzwa. Waze wabancoma ukuba balale kangcono .
Lapha sineziqondiso eziyisisekelo zokuzivocavoca nokuzulazula izivivinyo ezingemuva eziyingxenye yokulandelana kokulandelana kwama- Pilates mat . Ukuzivocavoca ukuthi kokubili ukugubha nokuguquka, okufana nokubona okwenziwe nge-saw and coorks, akufakiwe; futhi akuzona izinto zokugwedla emuva nangaphandle ezifana nomlenze ovulekile nomlenze, nakuba zivuselela umgogodla. Chofoza imiyalelo egcwele uma ungazange wenze umsebenzi osanda kuwenza.
Lezi zivivinyo ze-Pilates azisho ukuthi zizosetshenziselwa omunye emva komunye. Ukuzivocavoca okulinganiselayo kuhlanganisa ukuhamba okuhlukahlukene. Noma kunjalo, kuyazuzisa ukuba nencazelo elula yalezi zivivinyo zokubuyela emuva ukuze ukwazi ukuzifaka ekusebenzeni kwakho noma wenze ezimbalwa uma kudingeka. Ungase ufise ukufudumala ngaphambi kokuzivocavoca umzimba.
Akuzona zonke lezi zivivinyo ezifanele abaqalayo . Akunjalo nalabo abanemibandela yangemuva noma yezintamo. Njengoba sisekhompyutheni futhi singakuboni, sithemba ukuthi uzotlhogomela.
Igoqele phezulu
Letha izingalo zakho phezulu njengoba ungakwenza ngaphandle kokufaka izimbambo zakho phezulu.
Hlanganisa: Thatha izingalo ngaphezulu. Njengoba izingalo ziqhubekela phambili ezindlebeni zakho, ugoqa ikhanda lakho , unciphise imisipha yakho yesisu ukuya emthonjeni bese ugoqa umzimba wakho phezulu.
I-Exhale: Qhubekani ukukhanda. Ukusekela umgogodla ngemisipha yesisu emgqeni omkhulu.
Finyelela izinzwane zakho kodwa ungalahlekelwa isisu nesisu somgogodla.
Vula: qala ukuguqa phansi. Qala nge-abs encane. I-Exhale: Qhubeka ukugoqa phansi, i-vertebra nge-vertebra, usebenzisa i-abs yokulawula nokukhulisa umgogodla.
Buyisela izingalo endaweni yokuqala njengenhla engenhla bese ikhanda liyehla.
Phinda izikhathi ezingu-3.
Futhi thola Amathiphu Wokuphatha I-Roll Up
Phenduka
Setha: Hamba emuva. Amagogi anwetshiwe. Izikhali ezinhlangothini zakho, izintende. Izinyosi zikhomba kancane. Letha imilenze yakho phezulu, izinzwane kuze kube sehlahleni. Exhale: Yehlisa imilenze kancane
Faka: Faka isikhumba sakho esikhwameni bese ucindezela izingxenyana zezingalo zakho emgodini ukuze ugobe isikhumba.
I-Exhale: Qhubeka ukugoqa, ugcine izinyathelo ziphakanyisiwe (ungaphumi emgodini wakho) kuze kube yilapho isisindo sakho sisezingeni elibanzi phansi kwamahlombe akho.
Imigqa iqondile futhi ifana phansi. Uma uguquguquka futhi ube nokulawula, thinta izinzwane zakho phansi. I-Exhale:
Bhala: Flex izinyawo zakho, vula imilenze yakho ububanzi ububanzi.
Exhale: Roll down with control.
Phinda izikhathi ezimbili ngale ndlela, bese ushintshela izikhathi ezintathu uhamba ngezinyawo zivulekile izinyawo ziguquguquke futhi zifika phansi imilenze ivaliwe izinyawo. Futhi ubone Amathiphu Okudlula
Isihluthulelo Sesiliva
I-Exhale: Nod ikhanda lakho bese ujika umgogodla wakho phambili, uwandisa ngokuhamba nokuhamba kwemisipha yomzimba.
Izingalo zilandela ukuhamba komgogodla kulo lonke umsebenzi.
Finyelela ngasezinzwaneni zakho.
Faka
Exhale: Letha i-pelvis yakho iqondile. Vula umgogodla wakho, ugeze phezulu phakathi kwamahlombe akho (okukhululekile) futhi uvumele ikhanda kube yingxenye yokugcina ukuhamba.
Phinda izikhathi ezingu-3.
Umkhumbi Pull
Umkhumbi Pull kuyinto ukuqeqeshwa advanced Pilates mat.
Ukusetha: Hlala phansi ngemilenze enwetshiwe, ubude bude kude, izinyawo ziguquguquke.
Izandla zingemva kwekhanda - ama-elbows avulekile, amahlombe aphansi.
Bhala: Vula umgogodla wakho, ugoqa ikhanda lakho bese ugoqa umgogodla wakho phezulu. Amagogi ahlala phansi.
I-Exhale: Qhubeka ukusekela ubude nomgqa womgogodla wakho ngemisipha yakho yesisu uma ugoqa yonke indlela phezulu nangaphezulu ukuze ikhanda lakho lijikeleze ngamadolo akho.
I-Inhale: Letha i-pelvis yakho ngokuqondile, ubeke umgogodla wakho phezulu.
I-Exhale: Ukuqala ngomgogodla ophansi, gcwalisa umgogodla wakho phansi. (bona imiyalelo egcwele yenguqulo ene-back back back)
Phinda izikhathi ezingu-3.
Futhi ubone: Umkhuhlane we-Alisa Wyatt Udonsa Amathiphu Emasters
Jack Knife
I-Inhale: Cindezela izingxenyana zezingalo zibe emathini njengoba ugijima phezu kwemilenze efana nephansi.
I-Exhale: Shaya imilenze kuze kufike ephahleni ngokucindezela izingalo neminyango yamahlombe ngokumelene phansi, ukwandisa iziqhwa evulekile futhi ukhulise umgogodla.
Misa phezulu
I-Inhale: Buyisela imilenze ukuze ifane phansi.
I-Exhale: Lungisa umgogodla phansi phansi u-sequentially kuze kube yilapho isikhumba sisehla futhi izinzwane zikhomba etafuleni. Imilenze ayigonsi lapho uhamba.
Phinda izikhathi ezingu-3.
I-Teaser
Setha: Qala ukulala phansi, imilenze inwetshiwe futhi ndawonye. Izikhali ezinhlangothini zakho.
Faka: Hamba ikhanda lakho, bese uqala ukugoqa emuva phezulu phansi njengoba ufinyelela ezandleni zakho emadolweni akho.
Qhubeka ukugoqa njengoba uphakamisa imilenze yakho. Izikhali zivela futhi iminwe ifinyelela ezinzwaneni.
Bamba isikhashana isifuba sakho sivulekile. I-abs yakho ibambe imilenze yakho phezulu.
I-Exhale: Hlanganisa ngesikhathi esisodwa ukuletha imilenze yakho phansi.
Phinda izikhathi ezingu-3.
Qaphela: Ekubuyiseni Ekuphileni Ngokusebenzisa I-Contrology , uJoseph Pilates uqala lo mkhuba ukuhlala futhi abuyele emilenzeni phezulu.
Futhi bheka iTaser One Leg (ukuguqulwa) nokuthi Ungayifaka kanjani i-Teaser yakho .
Sebenzisa ama-Technique Notes
Kubalulekile ukuthi usebenzise zonke lezi zivivinyo nge-concentration ye- Pilates- centering concentration, control, precision, umoya nokugeleza-engqondweni. Ngokuyinhloko zonke lezi zinyathelo kufanele zenziwe ngokuphefumula okugcwele kwe- Pilates . Sebenzisa ama-inhales ajulile futhi ugcwalise ama-exhales enza ukunyakaza nokujikeleza.
Okuningi