Isinyathelo ngesinyathelo Imiyalo yalolu hlelo lokusebenza oluphambili
Ibhuloho elinamahlombe ukuvivinya umzimba kwe-Pilates okudinga amandla kusuka ezibelethweni nasezintanjeni: Lezi zihluthulelo zomzimba zizodinga ukuvutha ukuze kuvikelwe i-pelvis ukuba ingabe ishona phansi njengoba umlenze oswebile uhamba. Esiklasini sePilates esasendulo, ibhuloho yehlombe ngokuvamile liza emva kwebhayisikili futhi lilandelwa yi- spin twist . Ungathuthukisa amakhono kanye namandla angaphakathi oyodinga ibhuloho yehlombe ngezigaba. Qala ngokwenza nje ukuphakanyiswa kwe-hip (prep), ngaphambi kokuhambisa ukuphakamisa unyawo olulodwa kumat. Njengoba uwakha amandla omzimba nokuzinza uzokwazi ukwenza konke ukuhambisa. Ukwenza ikhalenda ye-pelvic kuyindlela enhle yokufudumala ibhuloho lehlombe.
I-1 - I-Shoulder Bridge Ukulungiselela
Themba ngemuva kwakho emgogodleni ongapheleli, ngamadolo akho egobile futhi ezinyaweni emgqeni nasemilenzeni yakho ye- hip ibanga kanye ne-parallel . Ukwandisa izingalo zakho eceleni kwezandla zomzimba zakho ezibheke phansi. Cindezela izingxenyana zezingalo zakho emgodini.
Uma uphahlaza, cindezela phansi ngezinyawo zakho ukuze ukwandise umgogodla wakho uphakamise isifuba sakho esihlahleni. Woza endaweni yebhuloho emahlombe akho ngamadolo, izintambo, namahlombe emgqeni owodwa. Qinisekisa izibilini zakho nezisu.
Misa okwesikhashana phezulu kwebhuloho ukuze usebenzise ukuphakamisa umlenze owodwa, bese omunye, ungene emgqeni. Uma ungakwazi ukuhlala uqinile ngenkathi wenza lokhu, qhubekela phambili ukwandisa futhi uphakamise umlenze owodwa. Uma kungenjalo, sebenzisa le ngxenye yokuzivocavoca kuze kube yilapho uke wakha amandla amaningi emkhatsini wakho nangeminyango yemilenze yakho.
2 - Isinyathelo 1: Ukwandisa Umlenze Omunye
Kusukela endaweni ye-bridge ye-bridge ye-shoulder, bhala futhi uphonte ngamadolo akho alungile bese uwaletha esifubeni sakho, bese unweba umlenze wakho wokunene waya etafuleni. Hlanganisa imisipha yakho yesisu kanye ne-hamstrings yakho; kufanele benze umsebenzi wokugcina i-pelvis yakho igxilile futhi iphakanyisiwe. Gcina amahlombe akho nentamo ekhululekile.
3 - Isinyathelo sesi-2: Ukunciphisa Umlenze Omunye
Kusukela kwisinyathelo 2, phuma futhi uhlehlise umlenze wakho wokunene, uhambe ubude obukhulu ongakwazi ukuwulawula, kuze kube ngamadolo akho ahambelana. Finyelela ngasekudongeni phambi kwakho ngedolo lomlenze wakho osekelayo, umlenze wakho owandisiwe, nomsila wakho ngenkathi elula ngemuva kwekhanda lakho ngapha nangapha.
Uma uzizwa uqinile futhi isikhundla sakho sizinzile lapho isifuba sakho sivulekile, iziqhwa ngisho, futhi isikhumba siphakanyisiwe, uye esiteji 3. Uma uthola kancane shaky lapha, lesi yisikhathi esihle ukugoqa umlenze wakho ukusebenza phansi, phumula, uphinde ubuyekeze izinyathelo 1 no-2 ngomlenze wakho wesobunxele.
4 - Isinyathelo 3: I-Flex Kick Up
Kusuka esitegeni sesi-3, ukuguqula inyawo lakho lokunene bese ukhahlela umlenze wakho phezulu. Gcina izinyathelo zakho: Ungavumeli umlenze ohlangothini lomlenze wakho osebenzayo ukuphakamisa njengoba ukhahlela.
Exhale bese ubuyela unyawo lwakho endaweni encane, uguqe ngamadolo akho esifubeni sakho, bese uhlehlisa unyawo lwakho phansi. Roll down through umgogodla wakho ukuze ubuyele esimweni sakho sokuqala.
5 - Amanothi eBridge Bridge
Ukunyakaza phakathi nebhuloho ehlombe kufanele kulawulwe, kuqhubeke, futhi kuqondaniswe nokuphefumula kwakho. Njengoba kungcono ukuvivinya umzimba, kungaba umqondo omuhle ukubuyekeza izimiso zePilates . Ukuze uthole ukuhluka okujabulisayo, zama ibhuloho ehlombe nebhola lomuthi .