Izikhali ziyisivivinyo esithuthukisiwe se-Pilates esidinga amahlombe amakhulu kanye nokuqina kwe-pelvic nokuguquguquka kwe-hip. Udinga futhi ikhono lokuthola ingqondo yakho ekuzungezeni ngempela ngaphakathi kwe- powerhouse ngenkathi uhlaselwa phansi. Uma lokhu kuzwakale kakhulu, zama izinhlangothi zomzimba esikhundleni.
Lo msebenzi uhlose i-abs engenhla nephansi. Lezi zinhlanzi kufanele futhi zicele izibopho zokulondoloza ukuzinza, okwenza kube yinselelo enhle kakhulu kwi-abs yakho.
- Ukhuni: Kanzima, lokhu kuyisenzo esiphuthumayo, abaqalayo kufanele baqale ngezinsikeni.
- Isikhathi Esidingekayo: Amaminithi amabili adingekayo kulo msebenzi.
Okudingayo nge-Pilates Scissors Exercise
Isikrini siwuhlolo lomzimba ongakwenza ekhaya noma ku-studio. Uzodinga umbhede we-Pilates noma ubuso obuqinile, kodwa akukho mishini edingekayo.
Nakhu ukwenza kanjani i-Pilates Scissors Exercise
- Themba ngemuva kwakho ngamadolo akhohliwe, izinyawo phansi. Thatha isikhashana ukuphefumula ngokujulile. Zizwa isisindo samahlombe akho emathini bese ucindezela kalula izingxenyana zezingalo zakho ematini. Lapha uqala isifuba esivulekile nesigxathu oyodinga kamuva ekusebenziseni.
- Thatha amadolo akho esifubeni sakho bese uqaqa izinyathelo zakho emgqeni ukuze uphelelwe phansi ibhola, uphumule emahlombe akho. Dweba emuva kwekhanda lakho ngezandla zakho bese unama-elbows ngqo ngaphansi kwezinyathelo zakho.
- Ukwandisa izintambo zakho nemilenze yakho ukuze uhlale udelele. Imilenze ihlangene. Indawo yakho ye-lumbar ayihambisani nezimo, ithulwe kancane ukwenza lesi simo esincane esesabekayo. Le yingxenye eyenza lo msebenzi uthuthuke kakhulu futhi uhlukile kunokuba uzinikezele phansi. Uzophumelela kakhulu uma ucabanga ngokulwandisa nokunciphisa ngokusebenzisa amandla akho onke.
- Ngaphambi kokuhamba phambili, qiniseka ukuthi isifuba sakho sisaphila futhi intamo yakho ide. Yehlisa amahlombe akho uma udinga, futhi uthole ukwesekwa kusuka emhlane wezingalo ezingenhla.
- Scissor imilenze yakho ivulekile, ngokulingana komunye nomunye. Ukuthambekela ukubuyisela emuva umlenze ongenhla, futhi ungathathi ingozi yokwandisa umlenze osuka phansi. Sebenza ngaleyo ngane ngokuhamba kwesikhathi.
- Vula imilenze kabili endaweni evulekile bese ushintsha imilenze. Imilenze kuphela ihamba. Isikhumba sihlala siphelile ngokuphelele.
- Phinda isenzo sesisindo izikhathi ezingu-6.
- Letha imilenze yakho ndawonye phezulu bese uqaqa ngokulawula, njengoba ubuzobuya kusuka ku- roll over .
- Ukuzivocavoca okulandelayo kokulandelana kweklasikhi ukuvivinya ibhayisikili .
Amathiphu we-Pilates Scissors Exercise
- Njengama-exercates onke ama-Pilates, ukuqhuba ngefomu elihle, eliphephile kubaluleke kakhulu kunokuphindaphindiwe.
- Uma ungazizwa unamandla kusikhundla esandisiwe, wehla futhi uzame futhi.
- Esikhathini sokulandelana kobudala bePilates , ukuvivinya izikhali kufika phakathi kwesikhashana. Ilandelwa ukudonsa kwentamo futhi kulandelwa ibhayisikili.