Amapulangwe angama-pilates ayisisekelo. Ezinye izinhlobo eziningi ze-Pilates - nezindlela ezihamba phambili zokunyakaza ngokujwayelekile - zakha emigomeni yokuhamba emadolweni. Ukuzinza kwama-pelvic, ukuhamba kusuka emgodini, ukugcina ubude, nokuhamba ngaphandle kwengcindezi ngokweqile kungenye yezinto eziyisisekelo esenza ngazo ngokwenza amadolo. Ukufunda ukuvumela umfutho ojulile ohlangothini lwe-hip, ngaphandle kokuphazamisa isikhundla sekhanda, kubalulekile kumaphethini wokunyakaza kwansuku zonke enempilo afana nokuhamba, ukukhuphuka kwezinyathelo, nokuguqa.
Amapulangwe ama-knee ngokuvamile ayingxenye yama-Pilates umzimba asetshenziselwa ukusiza ukukhulula ubuhlungu emuva.
I-Knee Folds Pilates Ukuzivocavoca
- Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Hlola umzimba wakho ngobuciko. Njengoba wenza kanjalo, vumela ukungezwani okungadingekile futhi uhlole ukulungiswa kwakho.
Ukuhlola ukuvumelanisa :- Intamo yakho ide futhi ikhululekile
- Amahlombe akho ahlehlisiwe futhi isifuba sakho sivulekile.
- Izingalo zakho zisezinhlangothini zakho.
- I-ribcage yakho ikhishwa phansi.
- Umgogodla wakho kanye nesifuba sisesimweni sokungathathi hlangothi - akusizi futhi asihambisani.
- Imilenze yakho iyafana, mayelana neqhwa elikude.
- Izinyawo zakho zihambisana nemilenze yakho, izinzwane ezikhomba phambili phambili.
- Philisa kakhulu. Vumela umoya ukwandise izimbambo ngokulinganayo, futhi uhambe phansi umgogodla wakho nasesikhwameni sakho.
- Hlanganisa imisipha yakho yesisu nesisu . Kufanele bazizwe bekhuthele, futhi isisu sakho sizokwenyuka futhi siphakamise njengoba uhlanganyela. Noma kunjalo, lokhu akuyona ukunyakaza okunamandla kakhulu futhi akuguquki isikhundla se-pelvis.
- Uma uphahlazeka, zizwa sengathi usebenzisa imisipha yakho yesisu ukuze uphakamise umlenze owodwa phansi. Imisipha yakho yethanga iyoba yinxenye yalokhu kuthutha, kepha izibeletho zibaluleke kakhulu. Njengoba usebenzisa i-abs yakho, gcina i-torso yakho isikhathi eside. Zizwa ukujula kwe-crease ekuhlanganyeleni kwe-hip. Kubalulekile ukuthi ungavumeli umlenze ukhuphuke ngomlenze.
- Exhale uphinde ubuye unyawo lwakho phansi. Njengoba wenza kanjalo, qiniseka ukuthi usebenzisa ukulawula kwesisu. Ungavumeli ithanga lidle.
- Phinda uguqe amadolo kathathu ngakolunye uhlangothi, bese ushintshela komunye umlenze.
Amathiphu
- I-Pilates imprinting iyindawo enhle kakhulu ukuqala ukusebenza. Ukusuka ekushicilelweni kuya emathangeni amadolo ukuqhubeka okuhle.
- Sebenzisa amafomu emadolo njengethuba lokuhlola ukuthi ubuhlungu obungakanani bemisipha obudinga ngempela ukuhamba kwakho. Isibonelo, kulokhu kuvivinya, asikho isidingo sokuhlupha entanyeni noma emahlombe.
- Izenzo eziningi ze-Pilates zokugqoka ezifana nesondlo esisodwa somlenze , ukwelula umlenze womabili , nokuhamba phambili, ibhayisikili , ukwakha izimiso zokuhamba ezifundiswa ngamadolo. Ungase ufune ukuwazama manje.
Okudingayo
- Ubuso obunamathebhu noma obunamathebhu