Iwashi lepelvic isenzo esibucayi kakhulu. Isikhumba sithinta u-inch noma kunjalo esiqondeni ngasinye. Nakuba lokho kungase kungabonakali kuyithakazelisayo, ukunyakaza okuncane okunjengalezi kunikeza isisekelo sokuqonda indlela yokubeka i-pelvis futhi uhlanganyele i-abs ngempumelelo. Lokhu kusebenza kuzosiza ekudaluleni ukungalingani kwemisipha emhlane nasemashumini .
Iwashi lepelvic liphathelene nokufunda ukunciphisa nokuletha ukugxila ngaphakathi.
Ukusuka lapho, ukwenza lokhu ukunyakaza nge-abs hhayi emuva, futhi ukwenza kahle ngokulinganisela yonke indlela-kungafaka kuze kube nokuzivocavoca okuthakazelisayo ngemuva kwakho konke.
Setha phezulu
- Qala emhlane wakho ngamadolo wakho ugobile futhi unyawo lwezinyawo phansi. Imilenze yakho iyofana: ama-ankle, amadolo, nezinkalo kulayini owodwa.
- Qinisekisa ukuthi izinyawo zakho zinezinyosi ezikhonjiwe ngokuqondile kuwe. Uzobe ungekho emgogodleni wesiphambano , uvumele ijika lezemvelo le-lumbar spine (ephansi emuva). Khumula intamo yakho namahlombe, ulethe amahlombe kude ezindlebeni. Isifuba sivulekile, izimbambo zehla. Inhloko yakho ingaba ngomcamelo omncane noma intamo yakho ingase isekelwe ngenduku yentamo.
Isikhundla Sandla: Faka izandla zakho ndawonye ukuze iminwe yezinkomba zakho zithinte futhi uthinte izithupha zakho. Ukuphumula okumelela phansi phansi kwesisu sakho ukuze amaphuzu eminwe yakho ahlale kancane phezulu kwethambo lakho le-pubic, futhi izithupha zakho ziseduze nenkaba yakho. Lokhu kuzokusiza uzizwe ukuhamba kwe-pelvis.
Faka ngaphakathi
Thatha isikhathi lapha ukuze uhlangane nomzimba wakho. Vumela umoya wakho ube ojulile. Vumela umoya wakho ukwandise izimbambo zakho ngokulinganayo, futhi uhambe yonke indlela eya e-abs engezansi.
I-Clock
Cabanga ukuthi kukhona iwashi elele phansi esiswini sakho esingaphansi, lapho izandla zakho zikhona. Ngehora leshumi nambili ku-inkinobho yakho yesisu, inhloko yesithupha ingaphezulu kwethambo lakho le-pubic.
Amathambo akho e-hip at 9 no-3.
Uzobandakanya izibeletho zakho ukuhambisa isifuba. Njengoba usebenza, uzodinga ukuhlukanisa ukuhamba kwe-pelvis ukuze umzimba ophezulu uhlale ukhululekile futhi ukhululekile. Ngokufanayo, izitshalo ze-hip zivumela i-pelvis ukuba ihambe ngaphandle kokuthinta imilenze.
- Faka i-Exhale: Hlanganisa izibeletho zakho ukuze zilethe inkinobho yakho esiswini kumgogodla wakho, ukwandisa umgogodla phansi phansi. Lokhu kuzodala ukugxila kwe-pelvic lapho iwashi lakho manje lingasahlali khona, kodwa phansi endaweni eyishumi nambili (ibhande le-bellybutton) futhi phezulu kuma-ayisithupha (amathambo we-pubic).
- I-Inhale: Sebenzisa i-abs yakho ukushintshanisa iwashi lakho phansi ukuze u-oclop hip uphansi. Qhubekani ukugxilisa ukuzungeza iwashi-ukuguqula isikhumba kuze kube yilapho isithupha sesithupha siphansi. Lokhu kuzodala umcibisholo omncane ekugcineni kwakho okuphansi.
- I-Exhale: Letha ukuhamba ngokuzungezile ukuze ihora lesishiyagalolunye lihlehlise. Qhubeka u-exhale wakho njengoba uletha isisu sakho, indawo eyishumi nambili, kuya endaweni ephansi futhi
- Bhala: Phinda omunye umjikelezo ohlangothini oluphambene, uhamba ngehora lesi-3 eqaqa phansi.
- Phinda uhlangothi olulodwa 2 noma kathathu bese uphenduka.
Amathiphu
- Uma iphethini lokuphefumula lidideka, yenza ukuvivinya umzimba ukuvumela umoya wakho ukugeleza ngokwemvelo.
- Gxila ekusebenziseni izibeletho ukuze uqale ukunyakaza kwakho. Eminye imisipha izohileleka, ikakhulukazi uma ugoba i-pelvis phansi kweyisithupha, kodwa i-abs iyinhlangano yokuqala.
- Njengoba uhamba ngewashi ungase uqaphele ukuthi umhlane wakho uhambela ohlangothini olulodwa noma olunye, noma ukuthi izibeletho zakho zibandakanya kalula ngakwesokudla noma kwesobunxele. Vele uqhubeke uphefumula futhi uhamba futhi uzama ukuvumela ukunyakaza kube bushelelezi. Lokhu kuyisenzo lapho ukukhululwa kwengxabano, nokukhathalela kwangaphakathi, yilokho okuzokwenza izinguquko ezinkulu kuwe.
- I-Curl yamaPelvic yindlela ehlobene nayo eyokwenza ukuqhuma kwe-pelvic kuqhubeke.