Incazelo kanye nemiyalelo
Imilenze yamathebula yindawo yokuqala yama- exercises ahlukahlukene e- Pilates . Lesi sikhundla singasetshenziselwa ukuguqulwa kwama-exercises amaningi we-Pilates, ngokugcina imilenze endaweni yokubeka ithebula.
Esikhundleni semilenze yezintafula, amadolo agugukile ukuze amathanga ahlolwe phansi futhi ama-shins afana nephansi. Imilenze kufanele icindezele ngobumnene ukuze izithanga zangaphakathi zihlanganyele.
Ibizwa ngokuthi i-tablestop ngoba imilenze yakho ephansi yenza isicu, esiphezulu setafula ngenkathi izithanga zakho zakha imilenze eqondile, ye-perpendicular yetafula, ikuxhuma emhlabathini.
Isikhundla setafula siyindlela yokuzivocavoca konke. Inselele isisindo somzimba we-abdominus muscle.
Uma ubona i-tabletop emibhalweni yokuzivocavoca kwe-Pilates noma umfundisi wakho ekutshela ukuba ungene etafuleni, lokhu kuyindawo ababeka ngayo.
Ukupeliswa okuhlukileko kanye nezifanisi zezintambo zethebula
- imilenze ephezulu yethebula
- imilenze ephezulu yethebula
- indawo yokubeka ithebula
- isikhundla setafula-phezulu
- indawo ephezulu yetafula
Izibonelo kanye nokusetshenziswa kwezigxobo zethebula
- I-Pilates Amakhulu : Lokhu kuvivinya okuvamile kungenziwa ngemilenze nge-degree-45 degree noma imilenze endaweni yokubeka ithebula.
- I-Criss Cross : Lokhu kuhamba kuqala endaweni engavumelani nomgogodla futhi kuqhubekela esiteji ukuze usebenze.
- I-Pilates Crunch
- Izinkinobho zezinyosi
- Ukwehlisa Emuva
Ezinye izindawo zeTable Table and Exercises
Ngaphandle kokusebenzisa leli gama esikhundleni sePilates, kunezinye izivivinyo futhi zishukumisela ukusebenzisa igama lethebula.
I-Tabletop Prop : Ukulala ngemuva kwakho bese ubeka izinyawo zakho esihlalweni, ebhokisini, noma ekuzivocavoca ibhola ngezinga elingama-90 degree. Lokhu ukuguqulwa okungasetshenziswa ngama-exercates e-Pilates.
I-Yoga Phezulu / Ithebula Eliphezulu I-Yoga Pose: Lesi simo se-yoga lapho ubhekene khona phezulu, uphakanyiswe phansi ngezandla nezinyawo zakho.
Kuyaziwa nangokuthi i-Crab pose futhi njenge-Half Reverse Plank. Kulesi simo, isisu nesifuba sakho sakha i-tabletop. Futhi ukudidanisa izinto, iThebula liyi (Bharmanasana) ngezinye izikhathi libizwa ngokuthi iTable Top, kodwa lihlukile, liguqa libheke phansi, izingalo ziphakanyisiwe kanye namathanga ajikeleze phansi, emuva kwakho manje sekuyi-table top.
Ukuzivocavoca kwethebula : Ukungena ngaphakathi nangaphandle kwesikhundla setafula kuyinto yokuzivocavoca kwayo. Uqala ukulala emhlane wakho; Amadolo agugile, izinyawo zihlala phansi phansi. Manje phakamisa umlenze owodwa endaweni yokubeka ithebula, ulandelwe omunye umlenze. Bamba isikhundla semasekhondi angu-10, bese unciphisa imilenze yakho ngesikhathi esisodwa emuva. Lokhu kungabuyekezwa izikhathi eziningana. Ukuze uthole inselelo enkulu, ungalala ne-foam roller ubude bomgogodla wakho. Lokhu kuzofaka ukungabi nakwazi kokusebenza kokubhekwa kwethebula.
I-Diptop Dip: Lokhu kudilika okwenziwe ngenkathi ufaka ithebula noma ibhentshi emva kwakho, ukuguqa ngamadolo angu-90 ukuphakamisa izinyawo zakho phansi bese uzincipha ngezandla zakho kuze kube yilapho izimbambo zakho zikhona endaweni ye-degree-90. Isebenza imisipha eminingi ezandleni, emahlombe, emaceleni nasemathangeni.