Esikhathini eside ngaphambi kokuba sisezweni le-yoga siqale ukukhuluma ngamandla angaphakathi bese singena eP Pilates kahle ngokuhlukahluka okusha kwi-crunches nasemiphakathini yemilenze, kwakukhona isikebhe. Futhi lihlala linye yezindlela ezingcono kakhulu zokugxila emandleni akho esiswini, okukusiza ukuba wenze ezinye eziningi ze-yoga, ikakhulukazi izilinganiso zengalo ezithinta amandla ezithinta amandla.
Isikebhe sesigamu, imilenze igobile emadolweni, empeleni iyindawo enhle yokusebenza kule ndawo.
Ngokuvamile, abafundi bacabanga ukuthi le nkinga ikulungiselele imilenze yabo, okuyinto abayilwela ukuyenza ngenhla ye-spine yabo eqondile ne-torso eqondile. Ukuba nemilenze eqondile lapho umgogodla wakho uphahla futhi umzimba wakho ophezulu ungenelela phansi ungenzi izinto ezinhle kuwe. Gxila kunalokho ngokugcina u-V oqinile phakathi kwamathanga akho kanye ne-torso. Ukulungisa imilenze kungafika kamuva.
- Uhlobo lwe-pose : Uhlezi
- Izinzuzo : Ukwakha amandla esisu nesisu.
Imiyalo
- Qala endaweni ehlezi ngamadolo akho ugobile futhi izinyawo zakho zihlala phansi phansi.
- Phakamisa izinyawo zakho phansi. Gcina amadolo wakho egobile ekuqaleni. Letha izinhlamvu zakho ezifanayo phansi. Lokhu yisikebhe sesikebhe.
- I-torso yakho iyobuyela ngokwemvelo, kodwa ungavumeli umjikelezo womgogodla.
- Hlela imilenze yakho nge-degree-45 degree uma ungakwenza ngaphandle kokulahlekelwa ubuqotho bomzimba wakho ophezulu. Ufuna ukugcina umlenze wakho uqotho ngangokunokwenzeka ukuze wenze umumo we-V ngemilenze.
- Gcwalisa amahlombe akho futhi uqondise izingalo zakho ngokulinganayo kuya phansi bese izintende zakho ziphendukile.
- Ukulinganisela emathanjeni ahlale .
- Hlala okungenani ukuphefumula okungu-5.
Amathiphu wabaqalayo
- Ungabamba izingalo zamathanga akho ngezandla zakho uma lokho kukusiza ukuthi ugcine umgogodla oqondile.
- Ungasheshi ukuqondisa imilenze yakho. Ukugcina i-back back ngqo futhi kude kusuka phansi kubaluleke kakhulu.
Amathiphu Okuthuthukisiwe
- Ukwandisa amandla okuqala, zama ama-crunches emkhunjini: Yehlisa imilenze kanye ne-torso ngesikhathi esifanayo bese uhamba phansi bese uhamba lapho ngaphambi nje kokuba izinyawo nezinhloko zakho zithinte phansi. Buyela emuva ngesikebhe esigcwele noma isigamu kufana nokuhlala phansi. Phinda lokhu izikhathi ezinhlanu noma ngaphezulu.
- Finyelela uphinde uthathe izinzwane zakho ezinkulu kukhiye lwe- yogi . Qinisekisa ukuthi amahlombe akho ahlala kude nezindlebe zakho nokuthi izingalo zakho ezingaphezulu zixhunyiwe emasakeni akho ehlombe lapho wenza lokhu kuhluka.