Imithwalo Ephezulu Ngodonga lwe-Pilates Yoga Exercises

Izindwangu Ngasendlini kuyisimo esihle sokuzilibazisa ongakwenza ngaphambi noma ngemva kwePilates ne-yoga, noma noma kunini udinga ukucindezeleka okuthile. E-yoga, kwaziwa nangokuthi i-viparita karani. Lokhu ukuzivocavoca okulula kuzokukhulula wena, usize ngemilenze evuvukile kanye nezinyawo ezikhathele, futhi ukwandise ukugeleza kwegazi kuze kube semzimbeni womzimba. Imisipha iyisenzo esihle sokukhulelwa futhi.

Izinsiza Ozozidingela Ukuzivocavoca

Udinga ubuso obunamathengi njengomuthi wokuzivocavoca noma umbhoxo onzima.

Ungenza lokhu ekhaya noma e-gym noma esiteshini se-Pilates.

• Inzima: Lokhu kuwukuzivocavoca okulula, okufanelekayo kuwo wonke amazinga.
• Isikhathi Esidingekayo: Uzodinga kuphela amaminithi angu-1 noma ngaphezulu

Indlela Yokwenza Imithwalo Ephezulu Ngodonga

1. Beka i- Pilates / yoga mat noma enye indawo eqinile, ebanzi ekhonjiwe ngokuphambene nodonga (ngaphandle uma ubelana nombono njengoba kuboniswe lapha).
2. Esikhathini sombhede, ukhululekile kuze kube ngodonga oluhlangothini, uthola isisindo sakho nehlombe eduze nodonga ngangokunokwenzeka.
3. Ziguqule nxazonke ukuze imilenze yakho nezinyawo zikhuphuke odongeni njengoba ususa ikhanda lakho kude nodonga ukuze ulale phansi. Gcina ibhokisi lakho eliseduze nodonga ngangokunokwenzeka.
4. Thola okuhleliwe:
   Scoot yakho isondeza udonga uma udinga. Ufuna imilenze yakho isondele kuma-degree angu-90. Zilungile njengoba ungazitholela ngokunethezeka kodwa ungavali amadolo akho.
   Qinisekisa ukuthi amahlombe akho nezintambo zikhona emgqeni, futhi emuva kwakho kungemuva wesigcawu - kuyoba nemigqa ngaphansi kwe-back back yakho nasemuva kwentamo yakho.
   Ukukhulula amahlombe akho, uwasusa ezindlebeni zakho. Vumela izingalo zakho zilahlekile ezinhlangothini zakho. Amapulangwe phezulu noma phansi.
   Linganisa umzimba wakho wesisindo ohlangothini.

1. Ukuphumula: Mane ulale lapho futhi uphefumle ngokujulile . Ungase ufune umzimba wakho ukuskena ngezindawo eziqinile futhi uvumele labo bahambe. Vumela ingxabano enkulu ngangokunokwenzeka emilenzeni nasezinkalweni. Zizwa isisindo semilenze esiwela phansi, phakathi kweziqhwa bese phansi.
   Uma uthanda ukulandela ukubonakala, funda ukuzwa amathambo asebenzisa .

1. Uma usulungile, phuma kule ndlela ngale ndlela:
   Gcina amadolo akho esifubeni sakho.
   Roll eceleni kwakho.
   Gxila ezandleni nasemadolweni.
   Phakamisa isisindo sakho ezinyaweni zakho bese ufika ukuma. Ungakwazi ukugoqa umgogodla wakho, noma ungahlala ugoqwe esikhwameni futhi usebenzise izandla zakho ezitheni zakho ukuze uzize uphelele endleleni.

Amathiphu

1. Abanye abantu abanjengezintambo zentamo ngaphansi kwentamo yabo noma ingubo encane eboshwe ngaphansi kwamahlombe nekhanda labo.
2. Ngenkathi imilenze yakho iphakanyisiwe, ungase ujabulele ukuwafakela emgqeni omkhulu weV noma ukuguqa ngamadolo ukuze izinyawo zakho zihlangane njengoba izingxenye zezinyawo zihlala ngokumelene nodonga.