I-C-ijika iwumqondo oyinhloko we-Pilates obeka isiteji somgogodla we-flexible kanye nenhloko eqinile. Ngokuba isibonakaliso esikhulu sePilates sihamba kuMathe ngisho nemishini, i-C-curve iyadingeka njengengxenye yokusetha. Yonke imizimba yokuzivocavoca kanye nokuzivocavoca okudinga ukuthi uhlale phansi bese wehla phansi, kudinga ukuba usebenze nge-C-ijika lakho.
Emkhatsini we-studio we-Pilates onomqeqeshi oqeqeshiwe uzofunda ukuphelelisa i-C-curve yakho, kodwa wena ngokwakho, kungaba umqondo ongekho emthethweni. Ukufunda ukuthi "ukukhipha" izibeletho zakho kuyimfihlakalo yokuthola lesi simo esibalulekile.
Nansi incazelo yesinyathelo nesinyathelo sokungena esimweni esiphelele sokuguqa nokunye okuvivinya umzimba kwesisu.
Ake siqale i-C-Curve
- Hlala ngamadolo wakho ugobile futhi izinyawo zakho zihlala phansi. Qala nge-spine eqondile bese udweba izibeletho zakho ngaphakathi nangaphezulu. Isihloko senhloko yakho sifinyelela esibhakabhakeni futhi amahlombe akho akhululekile.
- Beka izandla zakho ngemuva kwamadolo akho ngezindlebe zakho eziphakanyisiwe futhi ziphuma. Thatha ukuphefumula okumbalwa lapha ukuze uzizwe okwenzekayo emathunjini akho. Njengoba uvuselela umoya uzokwandisa udonga lwakho lwesisu. Njengoba uphuma udonsa u-waistline futhi ukhuphuke futhi ukhule ubude.
- Lapha kuza ingxenye ebalulekile. Thatha enye i-inhale ne-exhale, thatha i-abs yakho ukuze ikhiphe isisindo esijulile. Zenze sengathi othile unesicingo esinamathinki ku-inkinobho yakho esiswini ngemuva. Njengoba uphumelela, yizwa ucingo oludonsa inkinobho yakho esiswini emuva komgogodla wakho phezulu phezulu odongeni ngemuva kwakho. Njengoba i-abs yakho igxila emgodleni wakho, gcina intamo yakho isikhathi eside, amahlombe akhululekile futhi uvumele i-curl ekhanda ngaphansi kwakho ukuvula i-back back. Njengoba ukhulisa i-curl yakho, vimbela noma yikuphi ukuwa. Esikhundleni salokho, landa futhi uphume ukuze udale i-curve ephakeme engavamile C esikhundleni sokuthi aphansi aphansi.
- Endaweni ephansi kunazo zonke, ubambe isikhundla. Nciphisa amehlo akho ezibelethweni zakho futhi ubuke ukuthi kwenzekani njengoba uphefumula. Thatha 3 ukuphefumula okujulile ngaphakathi nangaphandle bese udonsela ngokujulile emgqeni. Nge-exhale ngayinye udonsa i-abs ngokuqinile.
- Ngemuva kokuphefumula okwesithathu, ujikeleze futhi uphelele imilenze yakho ukuze ubuyele ekuhleleni. Phinda ukulandelana okungenani kabili ngaphezulu ngaphambi kokuthi uphumele futhi ubuyele ekuthumeni kwakho kokuqala okuqondile.
Amathiphu
- I-curve ye-C inezici eziningi ze-Pilates umzimba. Yenza lokhu okunye ukuhamba ukuze uthole kangcono ku-C-curve yakho. I- spine stretch , ixhaswe emuva , futhi iqhubekela phambili kanye nezinye izivivinyo zomzimba nezixhobo.
- Uzofuna ukuqonda ukuthi ungayenza kanjani i-C-ijika lakho ngaphambi kokuba uqale noma yikuphi ukuvivinya umzimba okufana nokweqa ibhola , ukuvula umlenze ovulekile noma uphawu .
- Konke okudingayo umthamo wokuzivocavoca !
Ihlelwe ngu-Alycea Ungaro