Indlela yokwenza i-Pilates Swan

I-Swan e-Pilates iyisenzo sokulanda. Ngenye yezindlela ezingcono kakhulu ongayenza njengendlela yokunciphisa i-counter for the many exercises forwardbell exercises emsebenzini wePilates .

I-Swan ivula umzimba wangaphambili, ikhulisa isifuba futhi ilula izibeletho, izimpande ze-hip nezimo ze-quadriceps.

I-Swan iphinde iqinise. Kuzo zonke izinkanyezi, izibeletho zihlala zihlangene futhi amahlombe, emuva, amathanga angaphakathi, iphansi , glutes, kanye ne-hamstrings basebenza.

Bona amathiphu angezansi ukuze uthole imibono yokuguqula lo msebenzi.

Okudingayo

Konke okudingayo kumathambo wokuzivocavoca .

Indlela Yokwenza Ukuzivocavoca

1. Themba ebusweni phansi.
   
   Gcina izingalo zakho eduze komzimba wakho njengoba ugoba izingxube zakho ukuletha izandla zakho ngaphansi kwamahlombe akho. Amahlombe kufanele abe kude nezindlebe.
   
   Imilenze ivame ukuhlangana ndawonye, ​​kodwa kuyamukeleka ukwenza lo msebenzi ngeemilenze.
2. Yenza imisipha yakho yesisu , uphakamise inkinobho yakho esiswini kude nombhede. Izibeletho zihlala ziphakanyisiwe kulo lonke umsebenzi.
3. I-Inhale: Lungisa umgogodla wakho, uthumele amandla phezulu phezulu kwekhanda lakho njengoba ucindezela iziphambili zakho nezandla ematheni ukusekela i-arc ende ukuya phezulu emzimbeni ophezulu.
   
   Izindwangu ziseduze nomzimba, ikhanda lihlala lihambisana nomgogodla, futhi izinkalo zihlale ematini.
   
   Vikela umhlane wakho ophansi ngokuthumela ithambo lakho lomsila phansi ekubhekeni.
4. I-Exhale: Gcina izibeletho zakho ziphakanyiswe njengoba ukhulula i-arc, ukwandisa umgogodla wakho njengoba i-torso yakho ibuyela emgqeni ngendlela elandelanayo: isisu esisodwa, esiswini esiswini, izimbambo ezincane nokunye okunjalo.

1. Phinda u-Swan 3 kuya ku-5 izikhathi usebenzisa umoya, ogelezayo ukusekela ukunyakaza.
2. Izinyathelo ezilandelayo kumele zizame i-swan nge-neck roll bese iqhuma ukudilika .

Amathiphu

1. Kungcono ukwenza ubuthongo ngemuva kokufudumala umgogodla ngezinyathelo ezimbalwa ezihamba phambili ze-flexion, njenge- spine stretch kanye nekhulu .
2. Ungaphakamisi i-torso yakho phezulu kakhulu. Vikela umhlane wakho ngokugcina i-abs yakho engekho phezulu, ithambo lakho lomsila eliya emathini, nezinkalo eziphansi.

1. Ukubandakanya phansi phansi, izithanga zangaphakathi, izintambo ze-hamstrings kanye ne-glutes kuzosiza ukusekela emuva okuphansi.