Ukusebenzisa umjikelezo womlingo we- Pilates (owaziwa njengendandatho yokuzivocavoca kanye nombuthano wokuzivocavoca phakathi kwamanye amagama) ngokuvivinya umlenze wokuvula umlenze uveza izinzuzo zombuthano njengethuluzi lokuqeqesha. Yanezela isici sokumelana, okukhona kulokhu kunomhlomulo owengeziwe we- thigh ngaphakathi ; lanezela inselele yokuxhumana, futhi lanezela impendulo ebonakalayo neyengqondo. Ngizokhomba lezo zakhi njengoba sisebenzisa imiyalelo yokusebenzisa.
1 - Vula i-Balance Leg Leg nge Circle Circle
Ngaphambi kokuba siqale, uma ungajwayelene noPilates ukulinganisa umlenze ovulekile , ungahle ufune ukuyibuyekeza kuqala. Futhi, uma ungenawo umbuthano wokuzivocavoca, ungazama lokhu ngebhola lokuzivocavoca / elincane.
- Setha phezulu: Vula i-Balance Leg Leg nge Ring Ring yokuzivocavoca
- Hlala phezulu kakhulu emathanjeni akho ngamadolo akho akhokile ekhomba phansi bese izinyawo zakho zihlala phansi.
- Beka amaphuzu endandatho yokusebenza ngaphezu kwamathambo akho.
- Gcwalisa amahlombe akho emuva nangaphansi bese uwashiya ekhululekile njengoba ufaka izandla zakho ngaphandle kwemilenze yakho ephansi.
2 - I-Balance Leg Balance ne-Circle Circle
- Bamba imisipha yakho yesisu ngaphakathi nangaphezulu bese ukwandisa umgogodla wakho njengoba usebenzisa imisipha yakho yesisu ukuze udonsa amadolo akho emahlombe, uphakamise umlenze ophansi.
Ngesikhathi esifanayo, faka amathanga akho angaphakathi futhi unikeze ukuthi umbuthano wokuzivocavoca unciphise kancane uma uphakamisa. Gcina itzinga.
Lokhu kuthutha kudala ijika elide le-lumbar spine yakho esekelwe ukuxhunyezwa kwamasipha omzimba wakho. Ngakho isisindo sakho siyobe sishintshile ngemuva kwamathambo akho. - Ukulinganisela lapha - sebenzisa ukulawula kusuka emisipha yakho yesisu. Philisa kakhulu. Akukho ukungezwani okungadingekile.
- Uma une-balance yakho futhi uzizwa ulawula, iya esiteji esilandelayo. Uma kungenjalo, faka izinyawo zakho phansi bese uphinda ukulandelana kuleli phuzu izikhathi ezimbalwa. Kuzothola lula.
Ithiphu yokuqwashisa: Nakuba imbuthano iphansi emlenzeni wakho, nomuzwa wokuthi uqala ukucindezela kwendilinga kusuka phezulu. Ungase ucabange ukuthi udonsa amathambo akho ndawonye. Khumbula, lokhu kuyinkinobho yokukhanya kwendilinga. Awukho ukuyiqeda.
Ingabe uzizwa impendulo ukumelana kusuka kumbuthano uthumela emuva kumgqa wakho?
3 - Amagundane aphakanyisiwe - I-Balance Leg Balance ne Ring Ring yokuzivocavoca
- Gcina amadolo akho endaweni ephakeme futhi uphakamise imilenze yakho ephansi ukuze imilenze yakho iqonde. Lokhu kuyindlela yokulawula ibhalansi elawulwayo. Amathanga akho angaphakathi asebenzayo futhi umbuthano wokuzivocavoca uhlala ngisho noma imilenze yakho isanda.
- Intamo yakho ide, isifuba sivulekile, futhi amahlombe akhululekile.
- Hlala ulinganisela lapha ngenxa yokuphefumula okumbalwa.
Amathiphu okuqwashisa: Phawula umphumela wangaphakathi wethanga we-toning kodwa futhi nokuthi ukugcina ingcindezi kanjani kumbuthano kugcina ukubandakanyeka kuqhuma umlenze nokugqekeza kanye nomgogodla, njengoba nje uthola imilenze.
Khumbula lokhu akuyona nje ibhalansi ne-fold fold eqondile ngesikebhe sokufana nesikebhe. Imisipha yakho yesisu kufanele isebenze ukugcina leyo miilenze iphakanyisiwe futhi ilula, futhi kukhona isikhala eside lapho umsila womsila ubonakala ufinyelela ezithendeni zakho futhi ngesikhathi esifanayo umgogodla wakho uwandisa njengoba uthumela amandla phezulu kwekhanda lakho.
Ukukhishwa Kwemali Eningi Thatha ibhalansi ngqo ku- Pilates Open Leg Rocker - ngendandatho. Indandatho izokunika imibono eminingi ebukwayo neyinkimbinkimbi mayelana nokuthi ulinganisela kanjani eceleni. Ngaphezu kwalokho kuzogcina lezo zithanga zangaphakathi zithinteka.
I-Magic Circle iyisiqeshana somdabu we-Pilates yokuzivocavoca. Qhathanisa amanani