Yelulela ukwakha ukuqina kwesisu nesisu
Ukwelula umlenze owodwa kuwukufunda ngokuhamba phakathi nendawo. Iqeqesha izibeletho ukuqala ukunyakaza nokusekela nokuzinzisa isiqu njengoba izingalo nemilenze iyaqhubeka. Abantu abaningi bakuthola ngokuwusizo ngokukhethekile ekubhekiseni i-abs engezansi. Kukhona isici sokudidiyela kulo msebenzi. Kuyinto yokuzivocavoca okuhle ukuqala uchungechunge lwesisu noma ukusebenzisa njengengxenye ye-warmup.
Qaphela ukuthi lo msebenzi uhlukile ohlangothini olulodwa lomlenze oqondile , owehlisa imisipha eminyeni yamathanga.
Lokho Okudingayo Ngomlenze Wodwa Ongasese
Lokhu kuyisivivinyo somzimba, ngakho-ke konke okudingayo kuyisisindo somzimba kanye nendawo yokuyilula bese uyayenza. Ungakwenza ekhaya, e-gym noma e-Pilates studio.
1 - Indlela Yokwenza I-Single Leg Stretch Pilates Ukuzivocavoca
1. Lungiselela: Ulale emhlane wakho ngamadolo akhokile futhi amabala akho ahambisana phansi. Lena yindawo yokubeka ithebula emilenzeni. Thatha amahora ambalwa ukuphefumula ngokujulile emkhatsini wangemuva nangaphansi. Kufanele ubuyekeze futhi usebenzise ukuphefumula okulandelanayo uma udinga ukusebenza emoyeni wakho.
2. Faka
3. Exhale: Thatha i-abs yakho ngaphakathi, uthathe inkinobho yakho esiswini kuya emthonjeni wakho njengoba ugoqa ikhanda lakho namahlombe kuze kube yimpumelelo yamacu amahlombe. Njengoba ugoqa, umlenze wakho wesokunxele ufinyelela ku-degree-45 degree. Umlenze wesokudla uhlala endaweni yokubeka ithempelini ngesandla sokunene sibamba isikhumba esifanele nesandla sokunxele sithuthela emadolweni. Uzogcina ijika lakho elingaphakathi komzimba kulowo msebenzi. Qinisekisa ukuthi ugcine amahlombe akho akhululekile futhi izibeletho zakho zithuthuka ngokujulile.
4. Hlanganisa: Shintsha imilenze engxenyeni emibili. Letha umoya njengokungena kwedolo elingakwesokunxele, futhi ulethe umoya owedlula njengoba uhamba kahle ngobuso obuguqa kuwe. Manje isandla sesobunxele sisekhanda elingakwesokunxele nesokunene ngakwesobunxele.
5. Exhale: Shintsha imilenze. Thatha umlenze wesokudla nge-two-part exhale / pulse bese wandisa umlenze wesokunxele. Isandla sokubambisana ngomlenze siyaqhubeka nangesandla sangaphandle somlenze ogobile oya esikhwameni kanti omunye uhamba ngaphakathi emadolweni. Gcina izinyawo zakho zihamba ngendlela eqondile kunokuzivumela ukuba zikhuphuke futhi zihambe phansi ngokuhamba ngebhayisikili.
5. Phinda: Shintsha imilenze kuze kube izikhathi eziyi-10. Khipha ukuzivocavoca uma uzwa ukukhathazeka emahlombe akho nasentanyeni noma uma emuva kwakho okuphansi kuthatha udaba.
2 - Ukuguqulwa kwe-Pilates Single Leg Stretch
Njengoba i-Pilates ilungisa umlenze owodwa, kungenzeka ukuba uthole ukuvivinya kahle kwesisu ngesikhathi uvikela intamo yakho bese ubuya.
Ungenza lo msebenzi ngekhanda lakho phansi. Uma encane yomhlane wakho iqala ukuphuma phansi, noma uzwa ubuhlungu obunzima, imilenze yakho iphansi kakhulu. Phakamisa imilenze yakho ukuze usebenze u-abs wakho hhayi umhlane wakho.
Njengoba amandla akho amakhulu ayanda, ungase ufune ukuzama ukwehlisa imilenze kanye / noma ukuphakamisa ikhanda namahlombe.