Ukuqeqeshwa kwebhayisikili yama-Pilates kuzosebenza imilenze yakho, izintambo, u-abs, amahlombe , kanye nezingalo. Akuyona yini sonke esithanda ukuvivinya umzimba okusebenza ezindaweni eziningi ngesikhathi esisodwa? Ungase ucabange ukuthi ngenza umsindo ojwayelene kakhulu ngokuzibiza ngokuthi "Pilates" Ibhayisikili, kodwa iqiniso liwukuthi lokhu kuhlukile kunalokho okungenzeka ukwenze ngaphambi kwebhayisikili langempela.
Ebhayisikili ye-Pilates, sithutha imilenze ngendlela ehlukile kunokuba umuntu avame ukudala isenzo sokudoba, futhi kwenza umehluko omkhulu ezingeni lokuqeqeshwa. Okwenzayo ngebhayisikili langempela kuhlukile kulokho ozokwenza lapha. Lokho kuzokukwenza ukuba ugxile kulokhu kuhamba kunokuba uwele emaphethini ovamile ongayisebenzisa uma uhamba ngebhayisikili.
Le nguqulo yeBhayisikili iyisivivinyo sezinga eliphakathi. Sineziphakamiso ezimbalwa ekupheleni kwalabo abafuna inguqulo ethuthukile. Uma unenkinga yentamo uzofuna ukuzama lo msebenzi ngokuya kwakho phansi. Ungafaka izandla zakho ngaphansi kwezinyathelo zakho ukuze uthole ukuphakamisa okuncane.
Izinto ezidingekayo
Izindaba ezinhle ukuthi akudingeki ibhayisikili. Konke okudingayo kumathambo wokuzivocavoca kwalokhu okungekho-ukuhamba kwemishini. Ungayenza endaweni yakho yokuzivocavoca ekhaya, endaweni yokuzivocavoca noma esiteshini se-Pilates.
- Kunzima: Okuphakathi
- Isikhathi esidingekayo: 5 iminithi
Indlela yokwenza i-Pilates Bicycle Exercise
- Themba ngemuva kwakho bese uqaqa izinyathelo zakho uphendule emahlombe. Qinisekisa ukuthi awukho kude kakhulu entanyeni yakho. Hlola Amaphuzu:
- Isisindo sakho kufanele sisekelwe i-tripod enhle yamahlombe akho nezingalo ezingaphezulu.
- Zibambe ngokuqondile ngemisipha yakho yesisu nesisu. Ngokufanelekile, ngeke ube nesisindo esiningi ezandleni zakho.
- Amahlombe avulekile, kude nezindlebe, nentamo ide futhi ikhululekile
- Bhonqa idolo elifanele bese unweba umlenze wesokudla odongeni ngemuva kwakho. Ngesikhathi esifanayo, ulethe umlenze oqondile ngakwesokunxele phezu kwekhanda lakho, cishe uhambisane nesitezi. Ibhayisikili kuyinselelo enhle yokuzinza komoya. Kumele ugcine konke okuzinzile ezinkalweni nasesibusweni - akukho ukunyakaza okwengeziwe - njengoba uhambisa imilenze yakho.
- Njengoba umlenze ngamunye uhambela ukwandiswa kwawo okugcwele, umlenze wesokunxele ugoba ukufika odongeni lwangemuva, futhi umlenze wesokudla wenza i-arc ende futhi ngaphezulu. Ngokuyinhloko, lokhu kufana nokuhamba ngezinyawo. Kwenza umsebenzi ube nzima futhi kukwenza ucabange okungaphezulu kakhulu.
- Yenza kuze kufike kumaqoqo angu-10 "okuhamba phambili." Bese uletha imilenze ndawonye futhi usebenzise ukulawula kwesisu ukuze uphindele phansi.
Amathiphu
- Njengoba uthola ukhululekile kakhulu ngephethini yokunyakaza, ungathatha imilenze ize iqhubeke ihlukaniswe ukuze ekugcineni iqhubekele ekuhlukaneni okubanzi ngaphambi kokuba iminyango yomlenze kanye nezintambo zidlulele enye lapho ihamba khona.
- Emazingeni aphakeme, awusalethi izinkalo ezinamathele futhi uphelele emahlombe. Kunalokho, ugoqa izintambo, uwasekele ngezandla zakho, kodwa ushiye iziqhwa nomoya endaweni eduze komgogodla ongathandanga. Lokhu kudinga ukuqina okunamandla kwe-pelvic. Kungcono ukusebenza nomfundisi kuleveli ephakeme.