Imiklamo yangasese yecala isebenza nge-abs, ikakhulukazi kunzima ukuthola ama-obliques, kanye namathanga angaphakathi. Ukuphakamisa imilenze ndawonye kugcina amathanga angaphakathi nezimbongolo zithinteka lapho izibeletho zidonsa futhi zikhuphuka, zithuthukisa amandla omzimba kanye nokulinganisela.
- Inzima: Ukunyuka komlenze wesigamu kunesidingo esinzima.
- Isikhathi Esidingekayo: Amaminithi amahlanu adingekayo kulo msebenzi.
Okudingayo Ukwenza Ukukhishwa Kwemigomo Ehlangothini
Lokhu kuyisenzo somzimba ongasenza ekhaya noma ku-studio.
Uzodinga umthamo wokuzivocavoca wama-Pilates ukuze ulale kulo msebenzi.
Indlela Yokwenza Ngasese Umlenze Uphakamisa Ngama-Pilates Mat
1. Lungiselela: Ulale eceleni kwakho nazo zonke izingxenye zomzimba zihlanganiswe ukuze izinsikazi zakho, amadolo, izinqulu, amahlombe, nezindlebe zibe munye owodwa.
- Manje susa imilenze yakho kancane ngaphambi kokuthi ubhekwe ebhanana. Lokhu kusiza ngokulinganisela futhi kuvikela emuva okuphansi.
- Ungaphakamisa ikhanda lakho phezulu, noma welule ingalo engezansi bese ubeka ikhanda lakho phansi. Uma uphakamisa ikhanda lakho phezulu, kufanele usekele ukulungiswa kwakho ngokuphakamisa isikhwama sakho sombhebhe kude nombhede.
- Qinisekisa ukuthi izibeletho zakho zidonsa ngaphakathi . Lokhu kuyisihluthulelo sakho sokusebenzisa i-abs ukuze uthole amandla nokuzinza.
2. Inhale: Ukuphefumula kudlula phansi ubude bomgogodla wakho, okwenza umzimba wakho wonke ubude isikhathi eside kusuka kwiphuzu kuya kwesinye.
3. Exhale: Sebenzisa izibeletho zakho kanye nokuzibandakanya kwemilenze yakho ukuze ulethe zombili imilenze phezulu ngamasentimitha ambalwa ukusuka ematheni akho.
- Gxila ekugcineni imilenze yakho yangaphakathi ndawonye, yonke indlela kusuka emathanjeni akho ahlala ezithendeni zakho.
4. Hlanganisa: Thola isikhathi eside njengoba uhamba kancane kancane emilenzeni yakho phansi. Sebenzisa ukulawula.
Ukuphindaphinda: Yenza lo msebenzi 5 - 8 izikhathi. Vula ngakolunye uhlangothi bese uphinda.
Amathiphu Ohlangothini Lwasemlenzeni Ophakamisa Umzimba Ukuvuthwa
- Ungashintsha lo msebenzi ngokushiya ikhanda lakho phansi engalweni eluliwe.
- Ingalo yangaphambili isele ibhalansi kuphela. Sebenzisa ingqikithi yakho kunengalo yangaphambili.
- Khulisa inselele ngokumisa phezulu phezulu kokuphakamisa kwakho ukuze uphefumule eziningana. Leso sikhathi esincane ngaphezulu singenza umehluko oyozizwa.
I-Pilates engaphezulu i-Exercises
Lo msebenzi uyingxenye ye- Side Kick Series . Ngesikhathi usendleleni, ungase ufune ukuzama ezinye izivivinyo eqenjini elifanayo njenge:
- I-Side Kick Emuva / Emuva: Lo msebenzi uyenziwa ngomlenze owodwa ngesikhathi, phambili nangemva ngenkathi ulele emgqeni.
- I-Side Kick Up Down: Uzophinde usebenzise umlenze owodwa ngesikhathi, phezulu nangaphansi ngenkathi ulele embhedeni. Lokhu kusebenza kusebenza emaceleni, izintambo kanye namathanga angaphandle kanye nomgogodla.
- Izinga Lokungena Ngaphakathi : Nakuba ezinye zikhahlela izikhanga zangaphandle, lokhu kusebenza emisipha yezintambo zangaphakathi endaweni yokugaya.
- I-Pilates Side Scissors: Ukuze uthole enye inselelo yomsindo wakho, emuva, umlenze nesikhumba semisipha, zama lokhu kuvivinya okuphambili kakhulu.