Konke Okudingeka Ukwazi Ukwenza Ukuqeda Ukuzivocavoca Ngokuphelele
I-roll up ingenye yezenzo zokuqala zama-Pilates Mat. Ukuqhafaza kuyinselelo enkulu emisipha yomzimba , futhi yaziwa kahle njengeyodwa yama-exercises ase- Pilates flat abs . Kuye kwathiwa ukuthi elinye i-Pilates roll up lilingana nezihlalo eziyisithupha ezivamile, futhi kungcono kakhulu kunezinwele zokudala isisu esiswini .
Abantu abaningi banenkinga nge-exercise ye-Pilates mat, i-roll up.
Izinkinga ezinjengobunzima ukuvuka nhlobo, ukugoqa kodwa ukuhamba ngezinyawo, nokukhuphuka (ukunyakaza) esikhundleni samandla kuyinkinga evamile. Kodwa ngalezi ziqondiso kanye namathiphu, ungafunda ukwenza i-Pilates igqoke ngesimo esihle ukuqinisa ingqikithi yakho.
Isinyathelo-By-Step Imiyalo ye-Pilates Roll Up
- Themba ngemuva kwakho phansi phansi imilenze yakho iqonde. Vumela isisu sakho sehlele phansi bese uqinisekisa ukuthi amahlombe akho akhululekile futhi asuke ezindlebeni zakho. Thatha ukuphefumula okumbalwa uma uhlola ukulungiswa kwakho futhi uhlabe umzimba wakho.
Uma usulungile, shiya isikhala sakho esisekele ngemuva kwakho kanye nezimbambo zakho phansi, njengoba uletha izingalo zakho ngqo phezu kwekhanda lakho nangemuva ukuze amathiphu akho akhombise udonga emva kwakho. Lokhu kuzoba indawo yakho yokuqala.
Lokhu kuhamba kuqala yi-Pilates Arms Over . - Bhala: Shiya isikhala sakho phansi njengoba uletha izingalo zakho phezulu kwekhanda. Njengoba izingalo zakho zidlulisa izindlebe zakho, vumela umtshina uphonsa futhi ikhanda nomgogodla ophezulu bajoyine ukunyakaza ukuze kuphephe.
- I-Exhale: Qhubekela phambili ekuhambeni olulodwa olubushelelezi ukuze unciphise umzimba wakho "ukunyuka phezulu nangaphezulu" ukuhamba ngezinzwane zakho. Lona "umzuzu weqiniso" kwabaningi. Gxumela ku-abs yakho futhi ukhulise ijika lomgogodla wakho njengoba uphumelela. Yilokho okukukhuphula (hhayi ukukhula).
Okokugcina, ukugcina ikhanda likhulile, izimpumputhe zijulile, nangemuva ujikelezile, finyelela izinzwane zakho.
Okufanelekile, imilenze igcinwe kulo lonke lo msebenzi ngokusebenza kwamandla okuphuma ngezintethe. Noma kunjalo, ukuguqulwa kungaba ukuvumela imilenze ukugoba, ikakhulukazi njengoba ufika uphinde ufinyelele ngasezinzwaneni.
- I-Inhale: Thatha umoya ngokugcwele ngaphakathi kwesikhumba sakho futhi emuva uma udonsa i-abs engezansi, finyelela ithambo lakho lomsila ngaphansi, bese uqala ukungena ku-unfurl, ama-vertebrae nge-vertebrae, phansi.
I-inhale iqalisa le ntshukumo kuze kube yilapho usungathi u-half way down.
Qaphela: Qinisekisa ukuthi ugcina imilenze phansi bese ungawavumeli ukuba aqhube phezulu njengoba uhamba phansi. Hlola ukuthi amahlombe akho akhululekile futhi angahambi. - Exhale: Qhubeka ukusetha i-vertebrae eyodwa ngemva komunye phansi phansi.
Gcina ijika lakho lomzimba eliphezulu uma uhamba kancane futhi ulawula. Izingalo zisatshalaliswa futhi zilandela ukunyakaza kwemvelo kwamahlombe njengoba uhamba phansi.
Uma amahlombe akho efika phansi, izingalo zihamba nekhanda njengoba uqhubeka ugibela phansi. - Yenza ukuphindaphinda okuphindwe kasithupha. I-roll up yinto eyodwa eqhubekayo, elawulwayo futhi egelezayo. Zama ukuvumelanisa nomoya. Uma wenza lo msebenzi ngokucophelela, ukuphindaphinda oku-6 kuzokwanela.
- Okulandelayo, zama i-Pilates ibhala ngomjikelezo womlingo.
Yakha Amandla Nokuzivumelanisa Kokuthuthukisa I-Roll Up Yakho
I-Pilates roll up idinga amandla amaningi angaphakathi kanye nomgogodla we-flexible. Kungaba usizo ukwakha amandla nezimo eziguquguqukayo zokuqhubekela phambili ngokuzivocavoca okuhlobene nokwenza izinto eziningana.
- Qala ngodonga phansi . Lokhu kuvivinywa kuyindlela elula yokuthuthukisa ukuhlangana komgogodla oyidingayo ukuze uqhubeke.
- Okulandelayo, phakamisa isifuba . Ukuphakama kwesifuba kuzokusiza ukuba uthuthukise amandla okugubha umzimba ophezulu.
- Bese, sebenza kumqulu osekelwe emuva . Lokhu kuyisimo esihle sokuqinisa lokho okuzizwa sengathi "i-abs engezansi," ukuze uthole leyo roll ngaphansi kokunyuka kwesikhumba, nokufunda ukwenza umgogodla emgodini ojulile.
Yini enayo "Izinyawo Zami Zokuhamba?"
Okunye ukukhungatheka kwe-roll up lapho izinyawo nemilenze befuna ukundiza phezulu ematheni ekuphenduleni ukuphakama komzimba. Isizathu salokhu ukuthi ezinye izihluthulelo ezisiza umzimba ophezulu ukugoba phambili nazo ziyizihluthulelo ezithinta izinyathelo, i- hip-flexors engavamile .
Ukungena, izimbambo phansi, futhi ijika elikhulu lomgogodla yizingxenye ezibalulekile ze-roll up; futhi yilokho okushiwo i-transversus abdominis. I-muscle eguquguqukayo iphoqa isisu bese igoqa i-trunk phambili nge-flowxion. Kubuye kusize ukuvala izimbambo ezibhekene ne- midline . Ezinye imisipha yomzimba izosebenza ku-roll up. Kodwa uma ugxila esenzweni se-transversus abdominus, kuzosiza ukugxila kwi-flexible hip futhi kubangele "ngaphansi kwezinyawo ezindizayo."
Qinisekisa i-Pelvis yakho
Enye yezinto ezihlukumeza kakhulu ezikhungweni ze-pelvis yisimo esiphezulu kakhulu. Uma wenza i-pelvis yakho, noma kunjalo, kuyokwenza kube nzima kakhulu ukuvuka ku-roll up. Wonke amandla akho azoqondiswa phansi engxenyeni engezansi yomzimba wakho futhi izinyawo zakho cishe zizokwazi ukuphonsela phezulu kumatini esikhundleni somzimba wakho ophezulu!
Okudingayo ukwenze esikhundleni sakho, kuzinzisa isifuba esimweni esingathathi hlangothi ukuze imisipha yakho yomzimba ingakwazi ukukhuphuka kulokho, futhi yonke i-abs yakho ingasebenza ukukuphatha phezulu.
Funda mayelana nemisindo yokulungiswa kwe-pelvic .
Bend Izindwangu Zakho
Uma unenkinga nge-roll up, enye yezinto ezinhle kakhulu ongayenza ukugoqa amadolo akho. Lokhu kuzokusiza ukukhulula ukusebenza okwedlulele kwezimpande ze-hip, okukuvumela ukuthi uqinise futhi uqondise i-transversus abdominis nezinye izinhlanzi ze-abs.
Gcina ifomu eliyisisekelo lomqulu bese uguqa ngamadolo kancane. Ungakwazi futhi ukuguqa ngamadolo uma ufika bese usebenzisa izandla zakho ukuze uziqonde ngemuva kwamadolo akho ukuze uzize uphinde usekele lonke lo roll / phansi. Ungatholi izithende zakho eduze kwe-butt yakho noma umsebenzi uzothola kanzima.
Sebenzisa i-Prop
Elinye lamathiphu amahle kakhulu wokugqaqa ukubeka ibhondi encane ngaphansi kwemilenze, ngaphezu kwamadolo. Lokhu kunomphumela ofanayo wokuguqa amadolo, kodwa ngezinye izindlela uzizwa kangcono. Kuyinto ehlakaniphile kakhulu futhi kusiza umzimba ukuthi uthole umqondo obalulekile wokuvumela ukuhamba kwe-flexible hip ngenkathi uvumela i-abs ukuba ibuyele esihlahleni.
Esinye isici ongase ufune ukuzama siyiqembu lokuzivocavoca . Gcoba ibhande lokuzivocavoca nxazonke zezinyawo ezinyaweni zakho bese ulala phansi. Esikhundleni sokuya phezulu, izingalo zizoqala ukusuka phansi ngezinhlangothi zakho ngezandla eziphethe ibhande. Lungisa ukungezwani ebhentshini ukuze kukunikeze ukusekelwa okuncane njengoba uqhubeka phezulu.