Lo mkhuba uvame ukusetshenziselwa amakilasi e-Pilates njengomoya omnene ofudumeleyo ngenxa yemisipha yomgogodla nesisu. Ibuye isebenze umzimba ophansi futhi isiza ukuxhumanisa umoya nokuhamba.
Kunzima: Kulula
Isikhathi esidingekayo: imizuzu emihlanu
Setha phezulu
Themba ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Qinisekisa ukuthi izinyawo, amaqabunga, namadolo akho ahambelanisiwe futhi ahlukaniswa ibanga .
Lokhu kuqaliswa kuqala ngomgogodla ongathathi hlangothi . Emgogodleni ongathathi hlangothi , ijika lemvelo lomgogodla likhona ngakho-ke emuva okuphansi akucindezeli emathini.
- Qala Ukuphuza Okulinganayo
Faka. Letha umoya wakho esifubeni sakho, bese ubeletha, bese phansi phansi .
Exhale. Khipha umoya esitsheni se-pelvic, isisu, bese isifuba. Faka. - Exhale
Yenza i-pelvic inclinate ngokufaka imisipha yomzimba bese udonsa inkinobho yakho esiswini ukuya emthonjeni wakho. Vumela leso senzo siqhubeke ukuze i-abs ingene ngaphansi komgogodla ophansi phansi. Esikhundleni sokugwedla kwe- pelvic , umhlane wakho ubude kakhulu phansi futhi isikhumba siphendukile ukuze ithambo le-pubic liphakeme kancane kunezintambo ze-hip.
- Faka
Cindezela phansi ngezinyawo zakho uvumela umsila ukuba uqale ukukhahlela phezulu. Izindebe ziphakamisa, khona-ke umgogodla ophansi, futhi, ekugcineni, umgogodla ophakathi. Gcina imilenze yakho ihambisana nayo yonke indlela. Uzophumula phakathi kwamahlombe akho ehlombe, ngomugqa omuhle ovela ezinqulwini zakho kuya emahlombe akho. Ungavumeli ngaphesheya kwaleli phuzu. Qinisekisa ukusekela lokhu ukunyakaza ngezinsikazi kanye nezintambo.
- Exhale
Njengoba uvumela ukuphefumula kwakho kuhambe, sebenzisa ukulawula kwesisu ukuze uqhube umgogodla phansi phansi. Qala ngenhla yangemuva futhi usebenze indlela yakho phansi, ama-vertebrae nge-vertebrae, kuze kube yilapho umgogodla ophansi uhlala phansi.
- Faka
Khululwa emthonjeni ongathintanga. Lungisa ukuphindaphinda lo msebenzi ngokuqalisa ukugxilonga kwe-pelvic ku-exhale. Bhala lokhu kusebenza izikhathi ezintathu kuya kwezi-5.
Amathiphu:
- Uma unezinkinga ezingemuva noma ezintanyeni, ungase ufune ukuzibandakanya nokukhulula isabelo se- pelvic (ngesigaba sesi-3) noma uqalise nje ngendlela eyingxenye.
- Amahlombe akho nentamo uhlale ukhululekile kulo lonke umsebenzi.
- I-counter enhle yokwelula i-curl ye-pelvic isondlo se-spine .
- Konke okudingayo kumathambo wokuzivocavoca.
- Thatha lo msebenzi ukuya ezingeni elilandelayo ngebhuloho ebhola .