Imizimba emihle yePilates imangalisayo ekuthuthukiseni ibhalansi. Benza inselele yonke imisipha emihle yokuhamba njengamathumbu kanye nezidumbu zokugcina; futhi ziyizivivinyo ezinhle zomlenze ezisebenza izinyawo, amathanga, namathole.
1 - I-Pilates Legwork yokuzivocavoca
Amaphethini amabili omisiwe wePilates ozowafunda lapha afanelekile Owaqalayo kanye nabasebenzi abaphambili. Uma usufunde la maphethini futhi ungawagxotha kunoma yikuphi - ehhovisi, ekhaya, noma njengokufudumala kwezinye izinto zokusebenza. Ungase uqaphele lezi zivivinyo njengoba zivame ukuvela kumagazini njengezivivinyo zangaphakathi zethanga . Ziyizi, phakathi kwezinye izinzuzo, kodwa funda le miyalelo ukuze uqiniseke ukuthi uthola okuningi kubo.
Ukuma i-Pilates Legwork Ingxenye 1
Hlala ubheke udonga. Yiba kude kakhulu ukuze uzizwe ukhululekile, kodwa uvale ngokwanele ukuthi ungagcina amahlombe akho ahlezi ngemuva kwakho lapho uphumula kalula kalula odongeni ukuze uthole ibhalansi eyengeziwe.
Hlela ukuhamba kwakho: Izinkinobho zakho, izinqulu, amahlombe, nezindlebe zisendleleni eyodwa. Amaphuzu okuhamba phambili, imilenze ihambisana ngokuqondile ngaphansi kwakho, i-pelvis yakho ayithathi hlangothi - ayihambisani noma iphikisiwe phambili. I-Abs ixhunyiwe futhi iphinde imiswe ngokuqinile, umhlanga uhambisane nezinkalo - hhayi ukuqhubekela phambili. Isikhathi eside semifino yemvelo, isifuba sivulekile, amahlombe akhululekile, abuke phambili phambili.
Ukuma i-Pilates Legwork Ingxenye 2
Bhonqa amadolo ukuze amadolo akho athole izintwana zakho, hhayi ngaphesheya. Hamba ngqo phansi nomzwelo wokuphikisa wokuphakamisa phakathi kwesikhungo sakho. Ungavumeli lutho luguquke. Ungaphumi phambili noma emuva noma vumela imilenze yakho ilahlekelwe ukulungiswa kwayo.
2 - Stand Pilates Legwork Izingxenye 3 no 4
Ukuma i-Pilates Legwork Ingxenye 3
Gcina ukuma kwakho okukhulu futhi uphakamise izithende zakho. Ungaguquki amazinga okuphakama futhi ungavumeli lokhu kuthutha kukuphonsa phambili noma emuva. Amadolo aqhubeke phezu kwezinzwane.
I-abs yakho ifakiwe futhi ikusiza ukuthi ugcine ibhalansi yakho. Ungase uzizwe izithamela zakho zangaphakathi kanye nezigqoko zokugaya zigibele ngaphakathi futhi uxhumano phakathi kwezithende zakho bese uhlala amathambo. Kuhle lokho. Lokhu ngokuphathelene nokuthola ukuhlanganyela okuphelele komlenze, hhayi nje phezulu kwethanga.
Ukuma i-Pilates Legwork Ingxenye 4
Xhuma ngomqondo womugqa oqondile phakathi komzimba wakho, i-midline yakho. Lungisa imilenze yakho bese uphakamisa phezulu i-midline yakho ithumela phezulu ikhanda lakho etafuleni.
Manje umile ubude emaqenjini ezinyawo zakho, kodwa hhayi phezulu kakhulu. Ufuna ukuzwa ukusekelwa kwamagceke ezinyaweni zakho ezihamba ngaphansi kwakho. Uhambe ngokuqondile ngaphandle kokugxila phambili noma emuva.
3 - Stand Pilates Legwork Ingxenye 5
Hlala isikhathi eside futhi ubude njengoba ucindezela izithende zakho phansi. Kumele ube lapho uqala khona, kodwa uzizwe ude kakhulu.
Phinda ukulandelana izikhathi ezimbili noma ezintathu, bese uya esigabeni esilandelayo.
4 - Shintsha ukulandelana kwe-Legwork
Manje uzoguqula ukulandelana okwenzile nje:
- Qala ukuma
- Phakamisa izithende zakho, imilenze iqonde
- Hlala ngezinyawo ezinyaweni zakho (hhayi phezulu kakhulu) futhi uguqe ngamadolo ezinzwaneni zakho. Gcina i-torso yakho isikhathi eside futhi uzinzile. Imigqa ehambisanayo (udinga lezo zithanga zangaphakathi).
- Amaqhubu agwetshiwe, cindezela izithende zakho phansi.
- Sukuma uphakamise kahle izinyawo zakho.
- Qaphela kabusha ukuhamba kwakho: Uma ubonwe ohlangothini, amaqabunga akho, amadolo, izinqulu, amahlombe, nezindlebe bekuyobe kulayini owodwa. Uzobe ukhanyisa izinyawo zakho nge-abs yakho yokubandakanya, isifuba sakho sivulekile, amahlombe akhululekile futhi ikhanda lakho litheleka phezulu.
Phinda ukulandelana 2 noma izikhathi ezintathu bese uqhubekela phambili ekusebenziseni okulandelayo.
5 - I-Pilates Stance Standing Legwork Izingxenye zokuzivocavoca 1 no-2
Kulesi setha esilandelayo, uhamba ngamaphethini afanayo owawahamba ngayo ngemilenze yakho, kodwa manje, basesimweni se- Pilates . Lesi sikhundla somlenze sizokwenza umsebenzi wePilates umise ngisho nokulinganisela okukhulu kokuzivocavoca futhi ukwandise isakhi sangaphakathi sethangeni. Siphinde siphendulela lo msebenzi ngaphandle kodonga ngenselele eyengeziwe. Noma kunjalo, ungabhekana nodonga, noma ume eduze kwawo, ngokufaka isandla sakho kuso ukuze uthole usizo lwe-balance balance.
I-Pilates Stance Standing Legwork Ingxenye 1
Sisebenzisa ukuphakama okuphakanyisiwe okufanayo esikusebenzise ngaphandle kokuthi sengeze kancane imilenze. Lokhu kuvuleka kuvela phezulu komlenze ukujikeleza kancane ngaphandle kusuka ekujuleni kwesikhwama se-hip. Izinzwane zizahlukana ngamasentimitha ambalwa. Izithende zihlangene. Amathanga angaphakathi ahlangene.
(lokhu akuyona isikhundla sokuqala se-ballet esiphezulu nakakhulu. Ngisho noma ungakwazi ukwenza i-ballet, kufanele ukwenze lokhu ku-Pilates V. Kuzokwenza inselele izithanga zakho zangaphakathi nokweqa imisipha ye-Rotator ngale ndlela.)
I-Pilates Stance Standing Legwork Ingxenye 2
Hlala ubude futhi ugcine ungenawo futhi uphakamise lapho uguqa ngamadolo, ubathumelele izinzwane zakho. Imilenze yakho ijikeleza ngaphandle. Uzozwa izithamela zakho zangaphakathi zisebenza. Ungavumeli lokhu kuthutha kwenza amazinyo akho agqekezele, izinyawo ziphume, noma yikuphi ukungahlehlisi kahle - sebenzisa ukulawula.
Umzimba wakho wonke ophezulu usesekhona, kodwa uvulekile.
6 - I-Pilates Stance Standing Leging Izingxenye zokuzivocavoca 3 ukuya ku-5
I-Pilates Stance Standing Legwork Ingxenye 3
Gcina umzimba wakho uqinile futhi uphakamise izithende zakho kancane kude. Ungashintshi izinga lakho lokuphakama. Lawula imilenze yakho futhi ugcine amadolo akho ahambisane nezinzwani zakho.
I-Pilates Stance Standing Legwork Ingxenye 4
Xhuma ku-midline yakho njengoba ufinyelela phezulu phezulu kwekhanda lakho, ulethe amathanga akho angaphakathi njengoba uqondisa imilenze yakho nezithende zihlala ndawonye. Zizwa ukugoqa imilenze yakho ukuphuma ngaphandle njengoba ubakhipha ndawonye futhi phezulu.
Sebenzisa ngokunenzuzo amandla okuphikisa: Cindezela phansi ukuze ukhuphuke.
Wena usezinhlakeni ezinyaweni zakho, kodwa hhayi phezulu kakhulu. Zizwa ukusekelwa kwezinyawo zakho ezinyaweni ngaphansi kwakho.
Lesi yisikhathi esikhulu lapho uzizwa khona ukubandakanyeka kwamandla akho - ungasebenzisa isithombe samathambo akho ahlala ndawonye ngoba ukuphakama kwakho kwe- pelvic , ukuphakamisa kwakho kwe-abs, isikhala sakho eside futhi unentamo ende efinyelela esibhakabhakeni. Amahlombe akho ehlombe ahlelwe emhlane wakho futhi amahlombe ethu akhululekile, nje ngokuhamba.
Hlala phezulu lapha umzuzwana. Phefumla. Smile.
I-Pilates Stance Standing Legwork Ingxenye 5
Hlala ubude futhi uphakamise lapho ufaka izithanga zakho zangaphakathi ndawonye bese ucindezela izithende zakho phansi. Cabanga ukuthi ufuna phezulu kwekhanda lakho ukuhlala esihlahleni.
Phinda lokhu kulandelana 2 noma izikhathi ezintathu, bese wenza ingxenye elandelayo.
7 - I-Pilates Legwork eqhubekayo e-Pilates Stance Routine Overview
Manje uzoguqula ukulandelana okwenzile nje:
- Qala ukuma
- Phakamisa izithende zakho, imilenze iqonde. Zizwa i- middleline yomzimba wakho, udonse umzimba wakho kuyo, futhi ulayishe ngqo.
- Hlala ngezinyawo ezinyaweni zakho (hhayi phezulu kakhulu) futhi uguqe ngamadolo ezinzwaneni zakho. Gcina i-torso yakho isikhathi eside futhi uzinzile. Ujikeleza imilenze yangaphandle esikhwameni ukuze amadolo ahambe phezu kwezinzwane. Sebenzisa lezo zithanga zangaphakathi.
- Amaqhubu aphethwe, umzimba omude, cindezela izithende zakho phansi.
- Cindezela imilenze yakho bese ubamba kancane ukuze ufike ukuma ngokulinganisela ezinyaweni zakho.
8 - I-Pilates eqhubekayo evelele
Njengoba manje usuwenzile lokhu uchungechunge lwe-Pilates legwork ufudumala, ukuhamba kwakho nokulinganisela kungcono, futhi ulungele ukusebenzisa lokho okufundile eminye imisebenzi!