I-Chest Lift ingase ibonakale sengathi i-"crunch" yesisu esivamile, kodwa kukhona ukungezwani okubalulekile phakathi kwalokhu okuvivinya umzimba kanye nendlela abantu abaningi abenza ngayo. Bona "amathiphu" ngezansi kwe-Chest Lift imiyalelo yemininingwane ngokungafani.
Uma usakha amandla omzimba futhi uqonde ukunyakaza okuqhubekayo okuphakanyiswa kwesifuba, uzoba nesisekelo esihle sokusebenza nemikhuba eminingi yokuhamba nge-pilates yama-Pilates njenge- Single Leg Stretch ne -Hundred
I-Chest Lift
- Themba ngemuva kwakho ngamadolo akhohliwe, izinyawo zihlala phansi phansi. Qinisekisa ukuthi imilenze yakho iyafana - iminyango yakho, amadolo, nezinyawo zakho zikhona emgqeni owodwa futhi izinzwane zikhomba ngokuqondile kuwe. Ungesigxina se-spine position nge-curve yemvelo yomgogodla ophansi ukudala kancane ukuphakamisa umbhede.
- Gcina amahlombe akho phansi uma uletha izandla zakho ngemuva kwekhanda lakho ngokuthinta kalula. Izandla zakho zizosekela isisekelo se-skull yakho. Izindwangu zakho zizohlala zivulekile kulo lonke umsebenzi.
- Thatha ukuphefumula okumbalwa. Sebenzisa lesi sikhathi ukwenza ucwaningo oluncane lomzimba wakho. Qinisekisa ukuthi umzimba wakho uhlangothi olulinganayo. Hlola ukuthi intamo yakho ikhululekile futhi izimbambo zakho zishiywe.
Ungase ufune ukubuyekezwa imiyalelo ye- Imprinting .
- I-Exhale: Dweba kancane kancane inkinobho yakho yesisu ukuya emgodleni wakho futhi uqhubeke, uvumela umgogodla wakho ukuba uwandise futhi umhlane ongezansi wehlele emathini . Ngesikhathi esifanayo, gxilisa ingxube yakho kancane phansi futhi kusukela phezulu kwekhanda, ngentamo ende, kancane uphakamise umgogodla ophezulu emgqeni kuze kube yilapho isisekelo se-scapula sisho nje ukuxubha. Kukhona umuzwa wokujula ngaphansi kwezimbambo ezansi uma uphakamisa. * Khumbula, umsebenzi u-abs wakho, osesimweni esijulile se-concave. Intamo yakho namahlombe uhlale ekhululekile, futhi ukunyakaza akudala ukucindezeleka emilenzeni.
- Misa okwesikhashana phezulu bese uvula. Dweba izibeletho ngokujulile.
- I-Exhale: Gcina izibeletho zithathwe lapho uhlehlisa kancane kancane ematheni.
- Bhala: Khipha izibeletho bese ubuyela emthonjeni ongathandanga.
- Phinda izikhathi ezingu-6 kuya kwezi-8
- I-Curl yamaPelvic yayizoba yinto enhle yokulandela lokhu.
Amathiphu
- Ukuphakanyiswa kwesifuba kudala ijika elijulile lamathumbu kuya phansi. Umphumela uba abs flat . Eziningi ze-crunches, kunokunciphisa i- rectus abdominis (isisindo eside esingaphansi kwesisu esisodwa) esivame ukudala i-abs ukuba iqhubekele ekuvuneni. Lokhu ngeke kudale i-abs abantu abasha abayifunayo.
- I-Chest Lift yenziwe kancane kancane ngokuphefumula. Akunasisindo sokusetshenziswa.
- I-tailbone nezintambo aziqali ukugoqa phansi njengoba kubonakala ku-crunches.
- Thatha lo msebenzi ukuya ezingeni elilandelayo, yenza i-Chest Lift With Rotation