Indlela Yokwenza I-Pilates Ebalulekile Ukuzivocavoca: I-Saw

I-Saw iyinhlanhla ephindaphindiwe neyengqamuzana ebaluleke kakhulu kubo bonke abaqalayo bokuzivocavoca kwe-Pilates . Iqinisa imisipha yomgogodla, ilula izintambo nezindebe, futhi imisipha ejulile yesisu. Lokhu kusebenza kungasiza ekuthuthukiseni ukuma kwakho futhi kukhuthaze umzimba ozinzile ohamba phambili ngokulawulwa kuyo yonke indawo.

Ngiyakuthanda kakhulu ngoba kuyindlela enhle yokubhekana nokulwela ukuphikisa, lapho isifuba nesiphakamiso sangaphezulu sidonswa yizingalo zangaphambili nangemuva zifinyelela ezinkomba ezihlukile. Njengoba ujwayele ukuzivocavoca, ukuqina okuphikisayo phakathi kwehlombe langaphambili kanye ne-hip ehlukile kuba mnandi kakhulu.

I-Saw iyisifundo esibalulekile ekuzinzekeni kwe-pelvic . Ngenkathi kunomsebenzi omningi emzimbeni ophezulu, izibeletho zihlala zihlala ezinkalweni ngisho nakuzo zonke izivivinyo.

1 - I-Saw - Lungiselela

Ukuzibonela Ukulungiselela

• Hlala ngqo ngqo emathanjeni akho. Thumela amandla phansi phansi bese ufika phezulu phezulu kwekhanda lakho.
• Ukwandisa imilenze yakho phambi kwakho, izinyawo ngebanga lobubanzi eceleni. Yelula izinyawo zakho bese usakaza izinzwane zakho bese uziphumula. Uma unezintambo ezinzima ongase udinge ukuphambanisa izinyathelo zakho phezulu ekuphakameni okuncane, njengethoyi elihlungwe. Noma, ungase uhlale nemilenze uwele.
• Izikhali zelulelwe eceleni, ngisho namahlombe akho, izintende zibheke phambili.

Uma unamahlombe ehlombe noma izinkinga, ungazama ukuhluka koSaw. Kulandela ukunyakaza okufanayo, kodwa izingalo zifika esifubeni noma ezihlangothini izandla zakho ziphumula emahlombe akho.

2 - Vula bese ufinyelela

1. Faka futhi uphenduke ngakwesokudla. Thola isikhathi eside uma uvula i-torso yakho yonke, kodwa sebenzisa i-abs yakho ukuze ugcine izinyathelo zakho zizinzile futhi ngisho nomunye nomunye. Njengoba uvula, gcina i-pelvis yakho igxilile futhi uqiniseke ukuthi i-torso yakho ayithembi.
2. I-Exhale : Vumela ukubuka kwakho kulandele isandla sakho emuva emuva, ukuvunguza isifuba sakho esingenhla ukuze usondele ngokuzikhandla. Cabanga ukuthi ugoqa umoya ovela emzimbeni wakho njengoba uphazamisa. Lokhu kuthatha ukwesekwa okuningi kusuka ku-abs yakho futhi isenzo sizophakamisa ingalo yakho yangemuva ngokuqhubekayo.
3. Vumela ukwelula ukukuhambisa lapho ufinyelela umunwe we-pinky wesandla sakho sangaphambili ngaphesheya kwezinyawo eziphambene ukuze uthinte izinzwane zakho ezincane uma ukwazi. Ungaguquki phambili emzamweni wokufinyelela enyaweni. Phindela phezulu, kodwa njalo ugcine amathambo akho ahlale emathini.
4. Exhale kancane njengoba ufinyelela kancane kancane.

3 - Ukubuya

1. Uma ufinyelela kufinyelele endaweni ephezulu kunazo zonke, gcina isimo sakho sokuguqula njengoba uvula futhi ubuyele ekuhleleni.
2. Exhale bese ulungisa ukuphenduka kwakho, ubuyele esimweni sokuqala.
3. Phinda lo msebenzi izikhathi ezintathu ohlangothini ngalunye.

Esikhathini sokulandelana kwe-Pilates mat classic, i-saw ilandelwa yi-Corkscrew futhi ilandelwa yi- Swan .