Izingane ezijabule ukuzivocavoca okulula okuvame ukuqhutshwa emakilasini e- Pilates nase-yoga . Kuyinto elula yokubamba ama-hamstrings, ithanga langaphakathi, nokuvuthwa kwangaphakathi, ukuzivocavoca komhlane, futhi kuvula izinkalo, amahlombe nesifuba.
E-yoga, ingane ejabule nayo ibizwa nangokuthi u-Ananda Balasana . Izingane ezithokozile ukuphatha okuhle ukuzinika noma kunini. Kuzizwa ngokuphumula ikakhulu ngemva kokuzivocavoca.
- Inzima: Lokhu kuyindlela elula yokuzivocavoca; Kungenziwa ngabaqalayo.
- Isikhathi esidingekayo: Uzodinga kuphela 1 iminithi ukwenza lo msebenzi.
- Ukungahambisani nalokhu: Uma ukhulelwe noma uma ukulimala ngamadolo noma ukulimala kwentamo, ungase ufise ukwenza umsebenzi ojabulisayo wezingane.
Okudingayo ukwenza i-Happy Baby Exercise
Uzodinga umthamo wokuzivocavoca noma uhlangothi oluqinile, olugcwele. Ungase ufune ukusekela intamo yakho ngengubo encane yokupaka, umcamelo noma eboshwe. Ungenza lo msebenzi ekhaya noma ku-studio.
Indlela yokwenza i-Happy Baby Exercise
- Lala ngemuva kwakho bese uthola indawo engavamile yokungena emgogodleni lapho imifudlana yemvelo yomgogodla yakho ikhona khona kodwa ingagxiliwe.
- Letha amadolo akho esifubeni sakho. Njengoba uphakamisa amadolo akho, gcina izinyawo zakho ezinomlenze zipholile ukuze imilenze yakho ikhuphuke kodwa izinyathelo zakho zihlale phansi. Gcina umgogodla wakho wokungathathi hlangothi ngomsila wakho kumat.
- Flex izinyawo zakho bese ubonisa izinyawo zakho ezinyaweni.
- Bopha iminwe yakho yokuqala yokuqala ezungeze izinzwane zakho ezinkulu futhi uthathe kancane phansi. Izinyawo zakho zihlala zihlala phansi kuze kube selahleni kodwa izinyathelo zakho zikhululiwe ezivumela amadolo akho ukuba asondele esifubeni sakho njengoba uphumule.
Ungaphinde uphakamise izandla zakho ngaphandle kwezinyawo bese uqonda unyawo ngasekugcineni. Thatha isikhathi sakho uphefumule ngokujulile . Jabulela ukulula okulula emahlathini akho. Vumela umhlane wakho uphumule phansi - ungawushiyi phansi, vumela ukuthi ukhululeke ngokwemvelo. Yiba umntwana ojabulayo.
Amacebiso womntwana ojabulayo
- Zama ukugcina i-pose iqukethe ukuze imilenze ihlale ihambisana kahle futhi amahlombe ahlale ehlezi phansi.
- Uma ungeke ukwazi ukubamba izinyawo zakho, ungasebenzisa i- strap noma ibhande lokuzivocavoca ukuze ubambe unyawo, ugijime phakathi kwe-arch.
- Funda kabanzi mayelana nokukhulula esikhwameni se-hip namaPilates amadolo .
- Kuyathakazelisa ukuqaphela ukuthi umsunguli wePilates, uJoseph Pilates , waphefumulelwa kakhulu ukuhamba kwezinsana. Kuningi okumele ufunde kulo msebenzi olula. Kungenzeka ukuthi ubukele ingane ibamba izinzwani zayo futhi idlale nayo, mhlawumbe inomona ukuhamba okulula nokumangala. Ukubamba izinyosi zakho njengengane kusenza sibuyele emgodleni oguquguqukayo esiwunayo njengengane. Ngo-yoga, lokhu kuthutha kunconywa ukukhululeka kokucindezeleka nokukhathala, ukuzola nokukugxilisa.