I-seal ye-Pilates Mat Exercise

Umsakazo uyamnandi futhi uyinselele ekusebenzeni kwesisu. Ukuvivinya umzimba okugcwele komgogodla okunye okukudinga ukuba ulawule umzimba wakho futhi ugweme ukukhula konke ngenkathi uhamba phambili naphambili. Kumele futhi usebenze umzimba ngokulinganisa kuzo zombili izinkombandlela ngokuthembela kuphela emandleni esisu ukuze ubuyele ngokuqondile. IsiSwina senziwa ngokujwayelekile ekupheleni komkhuba wokugqoka okwenziwe ngama-classic kodwa kungenziwa noma kuphi uma nje kukhona ubuso obunamathele ukuvikela umgogodla.

1 - Ukulungiselela i-The Seal

Isihluthulelo se-Pilates rolling exercises sisebenzisa ukuphefumula kanye nomgogodla wokulawula ukugubha nokugwema isivinini nokuvuna.

Lungela

Uma unezinqunu ezinempilo, amadolo, namaqabunga ongakhetha ukwandisa umbhede wakho usebenzisa ukulungiselela okuvamile. Ukusuka emi ngakwesokudla, genie izingalo zakho bese uwela imilenze yakho. Kancane kancane uzenzele phansi emaphethelweni wombhede ukuze ulungiselele uphawu. Lokhu kuhamba kuye kwahlotshaniswa nokuphila isikhathi eside ocwaningweni ohlola impilo nokuphila kahle. Uma lokhu kubonakala sengathi kuningi ukuhlasela konke ngesikhathi esisodwa, vumela.

• Hlala phezulu phambi kombhede wakho.
• Dweba izinyawo zakho ukuya esikhungweni sakho.
• Gcoba izandla zakho emilenzeni yakho bese ubamba ukuphuma kwamagxathu akho.
• Dwala emuva kuphela ukuthi izinyawo zakho ziphuma emgodini bese uthola ibhalansi yakho. Izinyawo zakho zihlala zisondelene ndawonye kodwa amadolo akho ahlukene ngobubanzi bendoda.

Amathiphu

1. Thola ibhalansi yakho lapha. Yilapho umsebenzi usuqedile khona.
2. Dweba izibeletho zakho ngokuqinile futhi ujikeleze emuva kwakho okuphansi kepha ungabuyeli emuva izingalo zakho.
3. Donsa imilenze nezinyawo zakho eduze kwakho ukuze ulungele ukugoqa!

Uma unenkinga yangemuva noma yezintamo akufanele ukwenze ingxenye ehambayo. Kodwa-ke, uzothola ukuthi ukuthatha indawo yokulungiselela (ngenhla) nokuyibamba kuyohlinzeka ngokuzivocavoca okuhle kakhulu kwesisu.

2 - Yenza uphawu lwe-seal

• Ngokulawulwa okukhulu, shayela i-abs yakho. bese wenza isakhiwo se- C nge-torso yakho. Ukubukeka kwakho kuya phansi ezinyaweni zakho. Izinyawo zakho kufanele zibe ngamasentimitha amabili ukusuka kumat. Ukuqala, ugoqa izinyawo zakho ndawonye izikhathi ezintathu.
• Vula: Ukuqala ukunyakaza nge-abs yakho engezansi, ubuyele kahle emahlombe akho (hhayi entanyeni yakho). Hlanganisa izinyawo zakho futhi izikhathi ezintathu phezulu.
• I-Exhale: Sebenzisa imisipha yakho emathunjini ejulile kanye ne-exhale yakho ukukusiza ukuba uphinde uphinde uphume. Hlela izinyawo zakho ezibhekene nombhede phambi kwakho njengoba uqhubekela phambili endaweni yakho yokuqala. Misa isikhathi sokulinganisela.
• Phinda izikhathi ezingu-4-6. Sebenzisa ukushaya kwezinyawo ukuze ugcine isigqi sokuhamba.

Amathiphu

1. Qinisekisa ukuthi uhlala uvalwe isikhathi sonke
2. Indlela yokubuyela emuva ukujula i-abs engezansi. Ungalokothi uphonsa ikhanda lakho namahlombe emuva - hlala ku- C-curve yakho .
3. Ukubuya emuva kwenziwa ngokusebenza i-abs nokuphefumula, hhayi ngokuphonsa imilenze noma ukudonsa emuva.
4. Uzofuna i-padding eyanele yomgogodla wakho, kodwa ungadonisi kakhulu kangangokuthi ikuphonsa emgqeni wakho.
5. Vumela uphawu lujabulise futhi lugele. Lena yindlela enhle yokuhlola amandla akho omzimba nokulawula.
6. Uma usulungele inselelo sebenzisa ukuphindaphinda kwakho kokugcina kwe-Seal ukuze uvele uqonde ukuma kwesinye isinyathelo sokuhambisa. Lokhu kwenziwa ngokukhulula izinyawo zakho phezulu kwenqulu bese uwela izingalo nemilenze yakho njengoba uqhubekela phambili ngamabomu endaweni egcwele yokuma.