Amakhulu ayi- Classic Pilates mat exercise . Uzocelwa ukuba wenze ngesikhathi sokuqala cishe noma yiliphi iklasi le-Pilates oyithathayo .
Amakhulu ayi-aguquguqukayo ashukumisayo amathumbu namaphaphu. Kudinga ukuba uqondise umoya wakho ngokunyakaza futhi ube namandla futhi unomusa ngesikhathi esifanayo. Kuyinselele, kodwa ikhulu liwukuzivocavoca okulula ukuguqula.
Bheka amathiphu ekupheleni kwencazelo yokuzivocavoca yokushintsha imibono.
Izinyathelo ze-Pilates Hundred Exercise
- Themba empilweni yakho ngemilenze yakho eboshwe endaweni ephezulu yetafula ngezingqimba zakho nezinyawo zakho ezihambisana nendawo.
Faka .
- I-Exhale : Thatha ikhanda lakho phezulu ne-chin chin yakho futhi, usebenzisa izicubu zakho zesisu, phonsa umcibisholo wakho ophezulu phezulu phansi kuze kube phansi kwamahlombe akho ehlombe. Gcina amahlombe awe phansi bese enza ngemuva. Ukubukeka kwakho kwehle kakhulu ku -abs .
Hlalani lapha futhi niphumelele .
- I-Exhale : Ngesikhathi esifanayo, cwilisa umthamo we-abs bese unwebisa izingalo nemilenze yakho. Imilenze yakho ifinyelela lapho udonga nophahla zihlangana phambi kwakho. Ungakwazi ukuzilungisa uma zidingeka uma kunesidingo, noma wehlisa umsebenzi ophakeme kakhulu.
Imilenze yakho kufanele ibe yinto ephansi kakhulu njengoba ungakwazi ukuhamba ngaphandle kokuzamazama futhi ngaphandle komgogodla ophansi udonsa phezulu.
Izingalo zakho zihamba ngokuqondile futhi ziphansi, nje amasentimitha ambalwa ukusuka phansi, izinyathelo zomnyango zifinyelela odongeni olude.
- Bamba isikhundla sakho.
Thatha ukuphefumula okuyisihlanu ukuphefumula okuyisihlanu okuphefumula (njengokungena ngaphakathi nokukhukhumeza). Ngenkathi wenza kanjalo, hambisa izingalo zakho ngendlela elawulwayo nangaphansi-ukuqhuma okuncane kodwa okunamandla kwezandla. Qiniseka ukuthi ugcine amahlombe akho nentamo ekhululekile. Yimisipha yomzimba okufanele isenze wonke umsebenzi.
- Yenza umjikelezo wokuphefumula okugcwele okungu-10. Umjikelezo ngamunye unemizuzu emifushane ekuphefumuleni bese kuphefumula emifushane emihlanu.
Ipompo yezingalo phezulu futhi ephansi-cishe ngamasentimitha angu-6 kuya ku-8-intshi ipom-ngokuhlangana ngokuphefumula kwakho. Gcina i-abs yakho yesithuthuthu, i-back back flat phansi, futhi ikhanda lakho landise umgogodla wakho, ngokubuka phansi. Ukuphuza okukhulu kubalulekile. Philisa emhlane nasemaceleni. Uma lokhu kungakujwayele, sebenzisa ukuphefumula kwe-lateral .
- Ukuqedela: Gcina umgogodla wakho wempuphu njengoba uletha amadolo akho ngasekuqaleni kwesifuba sakho. Gwema amadolo akho bese ugoqa umgogodla wakho phezulu bese uhla phansi. Thatha umoya ojulile ngaphakathi nangaphandle.
Amathiphu ama-Pilates amakhulu
- Ukuze ushintshe amakhulu : Ungagcina imilenze yakho endaweni yethebula . Ungakwazi futhi ukwenza lo mkhuba ngamadolo akho ugobile futhi izinyawo zihlala phansi, uphakamisa kuphela umzimba ophezulu.
- Abantu abanezinkinga ezingemuva nangemuva bangenza lo mkhuba ngemilenze enwetshiwe noma ngaphezulu kwetafula kepha ikhanda phansi phansi.
- Ukuze wenze izinselelo ezingaphezu kwekhulu ngaphezulu: Nciphisa imilenze yakho, kodwa unganciphisi imilenze yakho lapho ungakwazi ukulawula ukunyakaza. Ungavumeli umkhuhlane wakho uqede phansi njengoba usika imilenze.
- Qhubeka ukuhlunga ifomu lakho futhi uthuthukise i-Pilates yakho eyikhulu .