Ukuthandwa Okudala Ne-Pilates Challenge
I-Pilates push-up iyisinyathelo esithuthukile. Ungaqala ukusebenza kuso manje, kodwa wazi ukuthi kuthatha isikhashana ukwakha amandla angaphakathi , amandla esandla, nokuqina okudingekayo ukuze wenze lo msebenzi ngokugcwele.
I-roll roll phansi , ukusekela kwangaphambili / iplanki futhi uphakamise ibhola kuyokusiza kahle njengezakhi zokwakha ukwenza i-Pilates ngokugcwele.
1 - Qala Ukuma
Qala ukuma nge- Pilates emihle yokuma .
Bhala: Gcina amahlombe akho phansi uma uletha izingalo zakho ngqo phezu kwekhanda lakho.
2 - Ijika eliphansi
I-Exhale: Vumela izingalo zakho zilandele izindlebe zakho njengoba ugoqa ikhanda lakho bese uqala ukuqhubekela phansi kumbhede. Njengoba ugoqa phansi, phonsa u-abs wakho futhi uphawule umgogodla uze izandla zakho zifinyelele kumat. Kungase kudingeke uguqe ngamadolo akho ekugcineni ukuze uthole izandla zakho kumat.
(Buyekeza udonga luqede phansi njengengxenye yalokhu okusebenzayo.)
3 - Hamba kuPlank
Bhala: Hamba izandla zakho ematheni ngezinyathelo ezintathu ezinkulu kuze kube yilapho usesekela phambili / iplanki. Qiniseka ukuthi ugcine amahlombe akho kude ezindlebeni zakho.
Gcina i-pelvis yakho igxilile njengoba uhamba ngezandla. Akufanele ukuzulazula emuva nokuhamba noma izingalo zakho.
Phela endaweni yeplanethi ngezandla zakho ngqo ngaphansi kwamahlombe akho, imilenze yakho iqonde, nomzimba wakho emgqeni owodwa omude kusuka ezithende zakho ezindlebeni zakho.
4 - Ikhefu Ngaphambi Kwesekelo / Iplanki
Exhale: Bamba isikhundla sakho seplanki. Imilenze yakho nezingalo kufanele ziqonde. Izithende zakho, izinqulu, amahlombe, nezindlebe kufanele zibe munye owodwa.
Phendulela izingalo zakho ukuze ngaphakathi kwendwangu ibheke phambili. Lokhu kubalulekile ngoba kusiza ukuzinzisa amahlombe akho bese ubeka izikhala zakho esikhundleni sokunyakaza okuphezulu.
5 - Ngaphansi kweMathe
Bhala: Bendela izinkalo zakho ngqo ezinhlangothini zakho ukuze izingalo zakho ziqhube izimbambo zakho. (Lokhu kuhluke kunamanye amashaneli we-push-up lapho ama-elbows avunyelwe ukuxhuma ngaphandle.)
Njengoba uhlehlisa kancane kancane emathunjini, gcina amahlombe akho ehlombe afakwa emhlane wakho; akufanele baphume noma bahambe ndawonye. Lokhu kuyingxenye ebalulekile yokuzivocavoca njengoba ikufundisa ukuba uzinze amahlombe akho kanye ne-torso.
Ungase futhi ufune ukubona ukuthi ungenzi kanjani i-Pilates Push-Up ekhombisa le ngxenye yokuhamba.
6 - Buyela ku-Plank
I-Exhale: Gcina u-abs wakho uphakamise futhi unwebe izigqoko zakho ukuze ukhishwe umzimba wakho, kwelinye umugqa omude, uphelele ematheni.
Abantu abaningi bathola ukuthi ukugcina amathanga abo angaphakathi ndawonye futhi bacabange ukuthi amathambo abo ahlala ndawonye ahlanganisa umzimba ophansi ngezindlela ezikusiza ukuba uphinde uphele ngaphandle kokuwa.
7 - Hamba emuva
Bhala: Hamba izandla zakho emuva endaweni yakho ejulile yejika. Gcina isikhumba sakho siphakanyisiwe, futhi futhi, ungavumeli idwala le-pelvis.
URael Isakowitz, i-Pilates master, uthi abafundi abaningi baphutha iphutha lokuhamba njengenja ye-yoga-like downward, kodwa akunjalo. Usebenzisa izibeletho zakho ukudonsa ngokujulile futhi uqhubekele ekuguquleni.
8 - Roll Up Ukuma
I-Exhale: Sebenzisa izibeletho zakho ukuze ubuyele kancane kancane esikhwameni endaweni efanele bese uvumela lonke umgogodla ukuba luqhubekele, ama-vertebrae ngama-vertebrae.
Qeda esikhundleni sokuma.
Bhala ukuze uphakamise izingalo zakho bese uphinda lo mkhuba izikhathi ezintathu kuya kwezihlanu.