Qinisekisa Isikweletu Sakho Nge-Dynamic Mat Exercise
I-Pilates ivule umlenze womlenze iyisisindo esikhulu sokuphumula esiswini, ukuzuza isiqu somuthi kanye nokukhuluma komgogodla. Kuyinto yokuvivinya umzimba ye-Pilates edinga ukulinganisela nokulawula. Lo msebenzi uhlinzeka ithuba lokusebenzisa ukulawula okulandelanayo phakathi kwamakhondomu aphezulu naphansi. Kuzodingeka ugcine izibeletho zakho zisebenza esikhungweni esijulile somcibisholo ovulekile womlenze futhi usebenzise umoya ukugcina lo msebenzi ojikelezayo ugeleza futhi ulawulwa.
Uma unenkinga yangemuva noma yezintamo, noma izintambo eziqinile, sebenzisa lo msebenzi njengomsebenzi wokulinganisela (ungabhekisela kwi-Open Leg Balance) futhi ungenzi ukugoqa.
Ungase ufune ukubuyekezwa amathiphu wokuzivocavoca umzimba ngaphambi kokwenza umlenze ovulekile womlenze.
Ukwenza i-Rock Leg Rocker
Nansi ukuphazamiseka kwesinyathelo ngesinyathelo sokwenza umsebenzi:
- Qala nge- stretch spine stretch . Lokhu kuzokusiza ukuthi uzibeke phakathi, futhi welula umgogodla wakho kanye nemigodi yakho. Hlala phezulu emathanjeni akho bese unwebisa imilenze yakho ngobubanzi obubanzi. Flex izinyawo zakho. Gwema ukukhiya amadolo akho. Vula futhi ululaze emaceleni emhlane wakho ngeminwe yakho. Exhale futhi ufinyelele phambili ngokuphakama kwehlombe (noma uthinte izinzwane zakho), ukugoqa umgogodla wakho. Ungathinta futhi phansi phakathi kwezinyawo zakho. Bese ukhulule futhi uqhubeke.
- Bhonqa amadolo bese udonsa ku-abs yakho. Finyelela ukuze ubambe amaqabunga akho. Uma lokho kunzima, ungabambelela kumathole akho.
- Phakamisa futhi unwebe umlenze owodwa, ukulinganisa phakathi kwamathambo akho nama-tailbone, gcina izibeletho zakho zivuliwe .
- Phakamisa uphinde ukwandise omunye umlenze. Imilenze yakho kufanele ibe ibanga elingama-shoulder-kukhona ukuthambekela ekusebenziseni ukuvumela imilenze ukuba ibe mkhulu kakhulu, kodwa ugcine ngobubanzi behlombe ngaphandle. Dweba emathunjini ngangokunokwenzeka futhi ugcine ibhalansi.
- Faka futhi uphindele emuva. Uma uphumelela , sebenzisa isisindo sokujula kwezibeletho kanye nokugcwala kwe-inhale yakho ukuhambisa umqulu wakho emuva emahlombe akho . Ungagudluli kude kakhulu entanyeni noma entanyeni yakho. Hlala ekhayeni lakho le- C njengoba ugoqa, ushiye ikhanda nentamo yakho emathini.
- Misa okwesikhashana.
- Exhale bese ubuya. Hlala ku-C-curve yakho futhi usebenzise imisipha yakho yesisu, kanye ne-exhale eqinile, ukuze ubuyisele esimweni esiqondile. Bamba lapha futhi ulinganise.
- Phinda uphinde uphindele emuva bese uphindela ngenkathi uvula futhi ukhulisa njengoba kuchaziwe.
Amathiphu wokwenza ukuvivinya umzimba okuvulekile
- Uma ungumuntu omusha ekusebenziseni, ungaqala ngamadolo ogobile. Njengoba ubuyela emuva, lungisa imilenze yakho. Uma ubuyela emuva, bhonqa amadolo futhi.
- Ukuzivocavoca umzimba kuqaliswa futhi kulawulwa ukujula kwezibeletho, ukuphefumula, nokwandisa ngemuva ngokuphathelene nokuphefumula. Ayikaze afezeke ngokuziphonsa emuva emuva kwamagxathu nasekhanda. Hlala ku-C-curve kuze kube yilapho usulela ibhalansi yakho!
- Ungabuyeli emuva ekhanda nasentanyeni uma uphindela emuva.
- Ngemuva kokubuyela emuva, ungabuyiseli imilenze emuva kakhulu emuva.
- Gcina isikhwama sokugwedla noma ukuphawula uma ubuyela esimweni sokuqala.