E-Pilates, sifunda izindlela ezimbalwa zokuphefumula kodwa indlela eyodwa igcizelelwe ngaphezu kwazo zonke ezinye, ukuphefumula okuqhubekayo. Wonke umzimba kufanele aphefumule ngokugcwele, asebenzise wonke umjikelezo wokuphefumula ukudweba emoyeni omusha omusha bese esusa amaphaphu azo zonke izinkanyezi. Umgomo wukuphucula i-oxygenate, ukwandisa ukujikeleza jikelele, futhi uzwe ukuzwa okuvuselelayo okuphefumula okugcwele, okujulile okuphefumulayo.
Njengenye yezimiso eziyisithupha zokuqala zama- Pilates , umoya uyisisekelo se-Pilates movement. Sivamise ukuhlela umzimba wethu ngokufaka inhale nokuphrinta iphethini bese usebenzisa umoya ukuqala nokusekela ukunyakaza. Ukufunda inqubo ethile yokuphefumula yasemuva ngeke kuvele nje ifake ifomu elihle labaqaphi kodwa iphinde ithuthukise futhi ithuthukise imiphumela yabadobi abaphakeme kakhulu.
I-Pilates iyaziwa ngokuthi indlela yokuzivocavoca eningi nokufunda ukuphefumula kwe-lateral ngeke ihluke. Ukugcina imisipha yamathumbu ihanjiswe ngaphakathi nangaphezulu futhi ibuye inhale enkulu ngesikhathi esifanayo ingazizwa njengomsebenzi wokubambisana okukhulu. Kodwa yilokho okuzokwenzeka futhi uzoba uchwepheshe ngokungabi nhlobo nhlobo.
Okungafanele Ukwenze
Nansi indlela ongase uphefumule ngayo ngosuku olujwayelekile. Faka izandla zakho esiswini sakho esincane. Thatha umoya ojulile futhi uvumele izibeletho zakho zande zise ezandleni zakho.
Manje phuma futhi ungenalutho umoya ubuka izandla zakho zidonsa esihlalweni. Thatha ukuphefumula okumbalwa ukuze uzizwe ukuvuka kwemvelo nokuwa kwesisu. Akukho lutho olungalungile ngalesi sibonelo sokuphefumula, kodwa manje njengoba ubuyekeze isitayela evamile evamile yokulawula ukuphefumula, ake siqhubekele endleleni yokuphefumula kamuva.
Okufanele ngikwenze
Kule nqubo, sidonsela phezulu futhi siphume esiswini esincane futhi sigxile ekuqondiseni kabusha umoya emhlane nasemaceleni omcibisholo. Thumela izandla zakho kusuka esiswini esiphansi ekusebenziseni kwangaphambili ezinhlangothini zomzimba ezungeze umgqa wokudoba kulo msebenzi olandelayo. Thatha umoya ojulile ezinhlangothini nasemhlane. Khumbula ukuthi amaphaphu akho ahlala ngaphakathi komlenze wakho futhi izimbambo zakho zingakhula ngomoya ngamunye. Zizwa izimbambo zakho ziphoqa izandla zakho ngaphandle uma uvula. On the exhale izimbambo zakho ziyokwenza isivumelwano futhi izandla zizobuyela emuva komunye nomunye. Phinda lokhu iphethini yokuphefumula izikhathi eziningana uze uzizwe izimbambo zanda futhi zenze isivumelwano.
Engeza i-Abs ne-Band
Uma i-abs idonsa ngendlela efanele, ivikela umgogodla futhi isebenze njenge-corset esekelayo sonke isiqu. Ukwazi ukuphefumula kahle ngenkathi sigcina i-abs inkontileka isinika ukwesekwa okungaphezulu kulo lonke umsebenzi. Njengoba usebenza ngokuphefumula kokuphefumula, uzothola ukuthi uyakwazi ukwenza umzimba wama-Pilates ngokukhululeka okukhulu. Kuyasiza ukwenza i-abs ye-abs ibe lula futhi ithuthukise umqondo wokwandisa umgogodla ngomoya.
Lo msebenzi uzokusiza uzizwe ukukhuliswa okuqhubekayo kwe-ribcage ngomoya:
- Gcoba cishe amabanga ama-3 wokuzivocavoca ezingxenyeni ezingezansi ze-ribcage yakho. Ungasebenzisa futhi ubude bokunwebeka noma ukugoqa izandla zakho nxazonke zakho.
- Bamba ibhande livaliwe phambi kwesifuba sakho.
- I-Inhale: Vumela umoya uhambe phansi umgogodla bese ukhula ungene emhlane wakho futhi uhlangene ukuze uzizwe ibhande seluliwe, eceleni nangemuva, ngokuphefumula kwakho.
- I-Exhale: Yenza kahle izimbambo komunye nomunye njengoba uvumela umoya uphume kancane.
Ngenkathi ukuphefumula kwe-lateral kuyindlela yokusebenzisa uma ufuna ukugcina u-abs wakho ngesikhathi u-inhale, sikhuluma ngokuqeqesha i-abs lapha. Asifuni ukuba i-abs yethu ithathwe njalo.
Ukuphefumula ngokuphazamiseka komzimba , ngokukhulisa ngokwemvelo kwesisu esiswini, kuyindlela engcono kakhulu yokuphefumula njalo. Ukwengeza umoya wokuphefumula komzimba wakho kuyokwandisa amandla akho okuphefumula jikelele.