Indlela Yokwenza I-Pilates Clam Exercise

I-clam yinto ejwayelekile futhi elula ye-Pilates. Kuyinto inhlangano eyisisekelo isingeniso esihle sabaqalayo futhi inikeza isisekelo sezindlela eziphambili ze-Pilates umzimba.

I-Pilates clam ilula kakhulu ukuyenza futhi uma ungena ngesigqi, uzothola ukuthi ube yinto enhle kakhulu ekusebenzeni kwakho okuhloswe ngamaqhwa akho, amathanga, nalawo onke ama-glutes abalulekile.

Iyini i-Clam ku-Pilates?

I-Pilates clam yindlela yokuzivocavoca elula eqala ukuveza izintambo namathanga. Ibuye ifundise ukuqina kwe-pelvic njengoba umlenze ujikeleza ngaphakathi nangaphandle esihlalweni.

Lo msebenzi ubiza imisipha yakho ejulile eyisithupha ye-hip .Lezi zinhlanzi ezincane nezincane eziyaziwayo ze-hip ziyasiza ekuhambeni kwemilenze yakho kanye ne-hip, ukudala ukunyakaza kwe-pelvic futhi kubalulekile impilo yonke nobuqotho be-hip yakho.

I-Clam izokusiza ukwakha amandla nokuguquguquka okudingayo ekuzivocavoca okunzima kakhudlwana. Uzodinga amakhono afanayo-ukuzinza kwe-pelvic, ukuzinza kwehlombe , ukulawula kwesisu, nokuhambisa umlenze ozimele we-pelvis-uma uqhubekela phambili ekuzivocavoca njenge- side kick kick .

Indlela Yokwenza I-Pilates Clam

Uzodinga umbhede we- Pilates noma ubuso obuqinile, obuningi.

1. Themba ohlangothini lwakho ngezinkalo zakho namahlombe ngendlela eqondile.
   • Bhonqa amadolo ukuze amathanga akho abe ngecala elingama-90-degree emzimbeni wakho.

1. Phakamisa ikhanda lakho engxenyeni ephezulu njengoba seluliwe ngaphezulu, noma ligobile, noma yikuphi okukhululekile kakhulu.
   • Qinisekisa ukuthi intamo yakho isikhathi eside ukuze ikhanda lakho lingagcini noma liqhubekele phambili.
2. Bhonsa ingalo yakho phezulu bese ubeka isandla sakho phansi phambi kwesifuba sakho ukuze uzinze ngokwengeziwe.
3. Hamba izinkalo zakho ngqo phezulu komunye nomunye. Yenza okufanayo ngamahlombe akho.
   • Sebenzisa imisipha yakho emathunjini ejulile ukugcina lokhu kulungiswa kulo lonke umsebenzi.

1. Gcina izinzwane zakho ezinkulu ndawonye uma ujikeleza kancane umlenze wakho esikhwameni se-hip ukuze igubu elivule livule.
   • Vula idolo kuphela lapho ungahamba ngaphandle kokuphazamisa ukulungiswa kwezinyimba zakho.
2. Khuphuka kancane kancane empilweni yakho.

Phinda uhlabe izikhathi ezingu-5, bese ushintsha izinhlangothi.

Lapho Uyakhuthazeka

Njengoba sekushiwo kakade, i-clam yisisekelo sezinye izivivinyo zama-Pilates lapho uzolala khona. Ukuthola ibhalansi ephelele ukugcina umzimba wakho uhambelane kuyisihluthulelo futhi kubalulekile ukuba usebenzise umgqomo njalo ngangokunokwenzeka.

Uma uthola indawo yakho yokududuza nge-clam, ungaqala ukwakha kuso.

Isibonelo Esifudumeleyo

Qala ngokungeza iphethini yokuphefumula kumkhuba wakho we-clam. Landela ukuphefumula kwakho futhi uvule amadolo akho uma uphuma futhi uvale lapho uvula.

Gcina ukuphefumula kwakho kuphuthuma futhi kuzinzile futhi ulandele leli phethini ngesigqi esincane.

I-Clam Squeeze ne-Reverse Clam

Lezi zivivinyo zifana ne-clam. Esikhundleni sokuphakamisa idolo lakho, uzoguqa ngamadolo.

Ukuklanywa kwe-Clam:

1. Themba endaweni efanayo ne-clam bese ubeka umcamelo phakathi kwamadolo akho.
2. Njengoba uhamba kancane kancane, cindezela ngobumnene umcamelo ngamadolo akho.
3. On you inhale, khulula umcamelo.

Phinda lokhu izikhathi ezingu-5, bese ushintsha izinhlangothi.

I-Reverse Clam

1. Themba endaweni efanayo ne-clam.
2. Gcina amadolo akho ndawonye futhi uphakamise kancane kancane u-shin wakho futhi unyawo phezulu (i-'clame 'yakho ivulekile ngemuva) njengoba uphuma.
3. Lapho uvula, phuhlisa kancane kancane u-shin wakho nezinyawo.

Phinda lokhu izikhathi ezingu-5, bese ushintsha izinhlangothi.

I-High Clam

I-clam ne-clam ephezulu ziqala kokuqala ngama-Pilates umzimba. Uma usujwayelene ne-clam, uzofuna ukuthuthela esikhwameni esiphakeme . Umehluko awubalulekile futhi uzothola ukuthi usebenza kahle kakhulu emathangeni akho.