Ukuhamba ngebhayisikili ibhokisi lokuzivocavoca lizokwenza ukusiza ekubhekaneni ne-abs yakho ngokuphumelelayo. Kudinga ukuzinza kwehlombe , ukuzinza kwezintambo kanye nokulawula okuningi kwesisu ukuze udale isikhundla se-pike.
- Ukuzivocavoca Inzima: I-pike yinkinga enkulu
- Isikhathi Esidingekayo: Kufanele kuthathe cishe imizuzu emibili ukwenza isethi.
Okudingekayo ukuze uthole i-Pike kwiBhola lokuzivocavoca
Ngaphambi kokuba uqhube ibhola yokuzivocavoca, kufanele ukwazi ukugcina indawo enhle iplanki phansi.
Nakuba lokhu kuyimidlalo ejabulisayo yokudlala nayo, idinga amandla nokulinganisela. Udinga ukuqinisekisa ukuthi uzizwe uzinzile ukwenza iplanki ngaphambi kokuba uqhubekele ekwenzeni i-pike ebhokisini lokuzivocavoca.
Izinto ezidingekayo
Imishini kuphela oyodinga ibhola lokuzivocavoca. Ungenza lo msebenzi ekhaya, kwi-studio ye-Pilates noma e-gym.
Indlela yokwenza i-Pilates Pike
Thatha indawo yeplanki ebhola. Ibhola limi ngaphansi kwamathanga akho. Imilenze yakho inwetshwe ngemuva kwakho. Amahlombe akho ajikeleza emuva nangaphansi, kude nezindlebe zakho.
Thatha isikhashana ukuthola indawo yokuzinza kwangempela. Njengoba nje eplanini phansi, i-abs yakho iphakanyisiwe futhi umzimba wakho usekude. Uzodinga ukubandakanya imilenze yakho ne-butt, uzibophezele emkhathini wakho wokuzinza.
Hamba ngokwakho ezandleni zakho ukuze ibhola lingaphansi kwamadolo akho noma iziqongo zezimpawu zakho. Uzodinga ukudlala nalokhu ngokwakho ukuthola ibanga elifanele ukuze ufike ku-pike.
Ukuqhubekela phambili phambili kuya phambili ukuhamba kwepike yakho, kepha nawe uzobe usuqine ukuze usebenze kancane kancane.
Faka.
I-Exhale: Ngendlela eyodwa ehamba phambili, ehamba phambili, sebenzisa imisipha yakho yesisu ukuze udonsa izinyathelo zakho zibe yi-pike (bheka umkhiwane 1). Ibhola liyogoqa ngaphansi kwemilenze yakho ukuba isondele ezinyaweni zakho.
Gcina isifuba sakho siphezulu futhi amahlombe akho awe phansi ngakho-ke kukhona ibanga eliningi phakathi kwamahlombe nezindlebe.
Hamba kancane futhi uqaphe ibhalansi yakho.
Ithiphu: Ungaphumi kakhulu, ungathuthumela phambili. Bamba ku-abs yakho.
- I-Inhale: Sebenzisa ukulawula kwesisu ukuze ubuyele endaweni yeplanki.
- Phinda i-pike 3 kuya ku-6 izikhathi.
Amathiphu
- Ukucindezela izinhlamvu zakho zibe ibhola kuzosiza ngokuzinza.
- Qinisekisa ukuthi ibhola liyisayizi esifanele kuwe . Ungasebenzisi ibhola elingaphezu kwamandla kulo msebenzi.
- Qaphela ukuthi ukunyakaza kwe-pike kulokhu kuhlobana kuhlobene nengxenye ye-pike ye- Pilates ephakamisa . Kudinga ukuzinza kwehlombe, ukuzinza kwentuthuko kanye nokugxilisa i-middleline.
- Ingabe udinga ibhola lesayizi elungile noma ubukhulu obukhulu kuwo onke ama-exercates wakho we-Pilates?