Lokhu kuthutha kuzokusiza ugcine ukuguquguquka komzimba wakho phezulu
Enye yezinselelo zokunyakaza kwansuku zonke ukugcina umgogodla nemisipha ye-trunk nezimo ezihlukahlukene. Iningi lethu lisetshenziselwa ukuguqa, noma ukufinyelela phezulu, kodwa kwenzekani uma sifinyelela noma sibheka ohlangothini? Ngokuvamile, ikhanda noma izingalo zizohamba nokunyakaza, kodwa i-trunk ngeke iguquke. Umphumela wuhla lwezinyathelo ezithintekayo ezihamba phambili nakakhulu njengoba sisebudala.
I-spin twist ikwandisa ukuhamba komzimba emzimbeni ongaphezulu ngokuqeqesha isiqu ukuba sikhuphuke kwi-axis ephakathi, ngenkathi igcina ukwesekwa kwe- pelvis esitebeleni . Loluhlobo lwezinyathelo zokuhamba emsebenzini lubaluleke kakhulu emidlalweni.
I-Spine Twist: Isinyathelo Sokuqala
- Hlala phezulu kumathambo akho.
- Donsela izibeletho zakho ukuze umzimba wakho ophezulu usekelwe kahle.
- Flex izinyawo zakho bese ufinyelela izithende zakho.
- Yandisa izingalo zakho ngqo ezinhlangothini, uzigcine ngisho namahlombe akho, ngakho-ke kunomugqa owodwa omude kusuka kumunwe kuya kumunwe.
Cabanga ngomgogodla wakho njengesikhathi eside kakhulu, amandla ehamba phansi phansi nge-tailbone kuze kufike esibhakabhakeni phezulu kwekhanda lakho. Ngisho nayo yonke leyo mphakamiso, usafuna ukugcina amahlombe akho ekhululekile futhi isikhala sakho sezintambo phansi.
Uma izintambo zakho ziqinile futhi kunzima ukuba uhlale ulungile, faka ithawula elincane noma elihlungwe ngaphansi kwezinyosi zakho.
I-Spine Twist: Isinyathelo Sesibili
- Cabanga umzila ogijima ngqo phakathi komzimba wakho. Ezingxenyeni ezimbili ze-exhale, ziba zide kakhulu uma uvula i-torso yakho futhi uholele kulowo mkhakha ophakathi.
- Ukunyakaza kuyingxenyana engamakhilomitha amabili lapho uhamba khona ukuze uphenduke ingxenye bese uphinde uphinde uphinde uphinde uphumelele.
I-twist isuka okhalweni, hhayi emahlombe. Umzimba ophezulu, kuhlanganise nekhanda, uhamba njengento eyodwa. Isikhumba sihlala sinyene futhi asinakuphikisa. Ungahlola lokhu ngokuqinisekisa ukuthi izinyawo zakho zihlala ngisho nomunye nomunye.
Ukuvuthwa komzimba ophezulu osekelwa yi-pelvis esitebeleni yi-crux yalolu hlelo. Yingakho abadlali begolfu, abadlali be-tennis, nalabo bethu abafisa ukugcina inkululeko yokuhamba bazuza okuningi kulo msebenzi.
I-Spine Twist: Isinyathelo Sesithathu
- Faka futhi ubuyele esikhungweni.
- Njengoba ubuya, qhubeka ukhulisa amandla akho, ngokusebenzisa izithende zakho, nangaphezulu kwekhanda lakho. Lawula ukunyakaza futhi uqinisekise ukuthi i-pelvis yakho ayihambisani.
- On the exhale, thatha twist kolunye uhlangothi.
Phinda usebenze izikhathi ezinhlanu ohlangothini ngalunye.
Ithiphu: Sebenzisa Breath yakho
I-spine twist iyithuba elihle lokusebenzisa umoya ngendlela uJoseph Pilates akhuthaze ngayo, okwakufanele kuthathe umoya omningi nokusebenzisa ukunyakaza ukuxosha umoya omdala ngamandla. Esikhathini se-spin twist, sebenzisa ukunyakaza okuphambene ukukusiza uzizwe sengathi ugoqa umoya odala.
Shintsha ukushintsha kwe-Twist
Ngiye ngabona i-spin twist ifundiswa iphethini eliphikisanayo lokuphefumula-ukufakaza nge-twist. Ngiyayithanda leyo ndlela ngoba kulula ukuzwa sengathi ukhula ubude ekungeneni. Ngakolunye uhlangothi, ngithanda ukuyeka umoya uphume, njengoba nginakho lapha. Zama izimpumputhe zishintsha izindlela zombili. Kungasithakazelisa ukuhlola ukuthi izindlela zokuphefumula zingashintsha kanjani isipiliyoni sethu sentshukumo.