Ukwazi Indlela Yokufinyelela Kubalulekile Ukwenza I-Pilates Ngokufanele
Ukwazi ukuthi ungathola kanjani umgogodla we-spine kubalulekile ekusebenzeni imithi eminingi yama-Pilates ngendlela efanele.
Umgogodla we-neutral yindawo yemvelo yomgogodla lapho wonke ama-curve-umlomo wesibeletho (intamo), thoracic (ephakathi) ne-lumbar (ephansi) -khona futhi ehambisana kahle. Lesi yisimo esinamandla kakhulu somgogodla uma simile noma sihlezi, futhi lowo esenziwe ukuba sisuke kuwo.
Indlela Yokuthola Isikhundla Sakho Esingahambisani Naso
Sebenzisa ukuvivinya okulandelayo ukukusiza uthole indawo yokungathathi hlangothi emgodini wakho.
- Isimo esiyisisekelo. Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Qinisekisa ukuthi imilenze yakho ifana nezithende, izinzwane, amadolo, nezinkalo zakho zonke emgqeni owodwa. Vumela izingalo zakho zihlale ezinhlangothini zakho.
- Hlanganisa phansi. Sula umzimba wakho, kuhlanganise namahlombe akho, intamo, nomhlathi. Vumela umhlane wakho ukuba uhlale phansi, ngaphandle kwemizamo. I-cage yakho yezintambo ihlaselwa nezimbambo ezingezansi ezikhishwe phansi.
- Philisa kakhulu . Letha umoya wakho wonke emzimbeni wakho, uvumele ukuba uqhubekele emhlane wakho nasemaceleni omgqa wakho wezintambo, nakuyo yonke indlela eya phansi.
- I-Pelvic Tilt. I-Exhale bese usebenzisa i-abs yakho ukuze ucindezele umgogodla wakho ophansi phansi emgodini we-pelvic. Faka ukungena ukuze ukhulule.Ukuxuba bese udonsa umgogodla wakho ophansi, kude nephansi udala ukujula kwe-pelvic. Faka ukungena.
Enye yezimpawu ze-Pilates ukuzivocavoca ukuthi asisebenzisi amandla okwedlulele noma ukungezwani. Qinisekisa ukuthi, njengoba wenza lo msebenzi, amahlombe akho, intamo, nemilenze zikhululekile futhi azibandakanyeki kulo mhlangano.
I-Mind Tricks Yokugcina Umgogodla Ongaqondile
Abantu abaningi bajwayele ukuba nomgogodla kwenye yalezi zikhundla ezimbili, ziboshwe noma ziphikisiwe.
Ukuze ungene emgogodleni ongathathi hlangothi, ufuna ukuhlala phakathi kwalezi zikhundla, nge-flat engezansi ye-abs kanye nejika elincane lemvelo lephansi eliphansi.
Sebenzisa lezi zithombe ezilandelayo ukusetha umgogodla ongapheleli.
Ukubekwa kwePelvic elinganisiwe. Cabanga ukuthi kukhona inkomishi yamanzi ehlezi esiswini sakho esingaphansi, nje ngamasentimitha amabili ngaphansi kwesibhamu sakho. Vumela imisipha yakho yesisu ukuba ingene ngaphakathi komgogodla wakho, okwenza isisu sakho senzeke. Khumbula ukuthi awufuni ukuthi amanzi aphephe, ngakho-ke i-pelvis yakho ayikwazi ukuqhutshwa phambili.
I-Scan yomzimba. Manje kufanele ukhululeke nomzimba wakho ngokuvumelana ngokulinganayo phansi. Ukuphefumula kwakho kujulile futhi kugcwele, futhi izibeletho zakho ziwela phansi. Izindwangu zemvelo zentamo ne-lumbar (ezansi) umgogodla, noma kunjalo, zingekho phansi. Qinisekisa ukuthi umgogodla wakho ophansi awucindezeli phansi. Lokho kungaba ukuthambekela kwe-pelvic.
Ukuyigcina Ngesikhathi sokuzivocavoca
Manje ukuqamba okukhulu kufanele kube ukugcina lesi simo sokugogodla njengoba uqala ukuhamba kwakho.
Qala ngokuphakamisa umlenze wakho wokunene uphinde usibeke phansi ngaphandle kokuyeka izinyathelo zakho. Bese uphinde uhambisane nomlenze wesokunxele. Yenza imisipha yomzimba ukusiza ukuzinzisa isikhumba sokuqinisekisa ukuthi asihambisani.
Ungenza yini imilenze yomabili kalula? Manje zivivinye ngokwakho kokubili. Exhale ngokujulile futhi ushiye imilenze yakho ngenkathi ugcina isisekelo sakho sekhanda ne-pelvis esinezinzile. Bese wehlisa phansi. Njengoba wenza lokhu okuqhubekayo ungathola ukuthi ufuna ukukhulula i-abs futhi uvumele ukuvala emuva. Lokhu kuzokuthatha ungene endaweni yakho bese uhamba. Uma unenkinga yokwenza lokhu kuqhubekela phambili, sebenzisa.