Indlela Yokwenza Inja Yangaphakathi Iphakama

Pilates Mat Ukuzivocavoca

Ukuphakama kwethanga langaphakathi kungenye yezinto ezihloswe kakhulu ezithintekayo ezitheni esinawo ohlelweni lomsebenzi we-Pilates mat. Uma uhlela lo msebenzi ngokufanele uzozizwa ithola ithanga langaphakathi bese usebenza izibeletho. Umlenze ongaphezulu ungasetshenziselwa ukunwetshwa kwe-hip eyengeziwe.

• Kunzima: Isilinganiso
• Isikhathi esidingekayo: imizuzu emihlanu

Okudingayo Ukwenza Umgwamanzi Wangaphakathi

Ayikho imishini edingekayo kulokhu kusetshenziselwa umzimba .

Udinga ukuqeqeshwa kwe-Pilates mat . Lokhu kuvivinya okunemisebenzi ongayenza ekhaya noma kuphi lapho ungafaka khona umthamo wakho. Ungase futhi uwenze esikhungweni se-Pilates noma e-gym njengengxenye yokuzivocavoca.

Indlela Yokwenza Insimu Yangaphakathi Iphakamisa

1. Hlela:
   • Themba eceleni kwakho kwelinye umugqa omude. Hambisa imilenze yakho ngamasentimitha ambalwa ngaphambi kwakho ukuze usebhanana.
   • Phakamisa izimbambo zakho bese uphakamisa ikhanda lakho phezulu. Qinisekisa ukuthi ugcina umhlane wakho nentamo ngokuhlelwa kahle. * Abaqalayo nalabo abanezinkinga zentamo bayofuna ukubeka amakhanda abo phansi engalweni.
   • Letha unyawo lomlenze wakho phezulu ukuze uhlale phambi kwezinyathelo zakho.
   • Thepha isandla sakho esiphakeme ngemuva kwethole bese ubamba ngaphandle kwekhanda lakho. Le ngxenye ingahle ishintshwe ukuze unyawo luhlale phambi kwethanga lakho, futhi isandla esiphakeme siphansi phansi phambi kwesifuba sakho ukuze uzinze ngokwengeziwe
2. I-Inhale: Ukugcina umlenze ongezansi ngqo, uwufinyelele isikhathi eside kangangokuthi uvuka phansi. Sebenzisa ithanga lakho langaphakathi.

1. I-Exhale: Gcina lo mqondo ubude njengoba unciphisa umlenze wehle.
2. Phinda: Ingabe u-5 - 8 ubeka ohlangothini ngalunye.

Indlela Yokwandisa Inselelo Yesikhumba Esingaphakathi

• Letha umlenze uphinde ubambe izinyosi ezimbalwa, bese wehlisa kancane umlenze.
• Ochwepheshe abathuthukako bangazama lokhu kuhlolwa ngesandla esiphakeme ngemuva kwekhanda futhi ne-elebow ephakanyiselwe ephahleni.

Amathiphu omgqa wangaphakathi

1. Qinisekisa ukuthi usebenza kusuka engxenyeni yakho.
2. Gcina izinyathelo zibekwe omunye ngaphezulu komunye. Ungavumeli i-hip ephezulu iqede noma phambili.

Imisipha Esebenza Ngenhla Ephakathi

Lokhu kusetshenziselwa izidakamizwa , kusebenza imisipha yangaphakathi yethanga yendawo yokuhluma edonsa ithanga ukuya emkhatsini womzimba. Lokhu ukunyakaza okuphambene nokuphakanyiswa komlenze ohlangothini , okusebenza abathumbi. Imisipha yezintambo zangaphakathi ayitholi inselele enkulu phakathi komsebenzi ojwayelekile wansuku zonke, ngakho-ke ukwenza ukuzivocavoca okuzinikezele kuzo kungaqinisekisa ukuthi balinganisela nakho konke okusemzimbeni nomzimba ophansi.

Lokhu kusebenza futhi kusebenza izibeletho njengoba usungula umgogodla oqinile ukuze uhambe. Abantu abaningi bafuna ukuqinisa ithanga langaphakathi ukuze kubonakale kangcono uma begqoke ama-shorts noma ama-slacks. Uma ungawenzi njalo, ungase ufune ukuqala njengoba ulungiselela isikhathi se-shorts.