Indlela Yokwenza Umlenze Omabili Phakamisa I-Pilates Mat Ukuzivocavoca

I-Pilates Double Leg Lift Ukuqala Indawo

Ngezinye izikhathi kuthiwa yi-Exhibition Mermaid noma ukuphakama okuphansi ngabaqeqeshi, ukuvivinya umzimba ngomlenze womabili i-Pilates ukuvivinya umzimba ngokweqile, ukusebenza kokubili kwesisu nangaphezulu. Lezi ziphakamiso zomlenze zingumakhi omuhle womgogodla womzimba uma wenza kahle. Ziyinselele ngenkathi ziqhubeka ziqeqesha abaqalayo.

Landela le miyalelo yesinyathelo ngesinyathelo futhi ufunde ukuvikela emuva uma uthola inselele enkulu yesisu.

Ukungena Ekuqaleni Kwesikhundla

Yenza iminyango emibili yomlenze eqondile ematheni noma kwenye indawo ekhululekile.

1. Lala ngemuva kwakho bese unwebisa imilenze yakho ngqo ngqo etafuleni. Phendulela imilenze kancane, ugcine izithende ndawonye kanye nemilenze yangaphakathi idonsa emgqeni wesisekelo, ku-Pilates. Khomba izinzwani.
2. Beka izandla zakho ngemuva kwekhanda lakho, ugcine izingalo zivulekile futhi isifuba sivulekile.
3. Faka. On the exhale, phonsa izibeletho zakho phansi. Vumela leyo ntshukumo ukuba icindezele emuva kwakho phansi phansi njengoba i-curl yakho isendaweni yakho phezulu. Uzogcina lo mthombo wamandla okuqala emzimbeni wonke kulowo msebenzi.

Ukuqala Ukuguqulwa Kwendawo

Ukuze ushintshe lo msebenzi, shiya ikhanda lakho phansi ematheni njengoba kuboniswe esithombeni. Lena yindlela enhle yokusebenza kulolu hlelo lokusebenza olunzima. Uma ushiya ikhanda lakho phansi ungaba izingalo zakho zelulele ezinhlangothini zakho, izintende. Gcina isifuba sivulekile. Ungase futhi ufune ukuzama ukubeka izandla zakho ngaphansi kwezinyathelo zakho. Lokhu kusiza ukukhulula ukucindezelwa okuningi emhlane ophansi.

Ukwenza Ukuhamba

Uma usesikhathini sokuqala, ungaqala ukuhamba komsebenzi:

1. Faka. Ukugcina izibeletho zidonsa ngaphakathi futhi ziphonsele emuva emgodini, zinciphisa imilenze yakho ezinqulwini zakho. Qala ukwehlisa imilenze yakho kancane kancane. Ukunyakaza okunciphisa kufanele kuthathe isikhathi eside kunokunyakaza kokuphakamisa. Unganciphisa imilenze ngezigaba ezintathu njengokuhluka, ukwehlisa imilenze ingxenye yesithathu yendlela eya emkhatsini, ukumisa, nokunciphisa enye yesithathu.
   
   Hamba kuphela ngokusemandleni akho ngenkathi ugcina ukulawula nokulungiswa okuhle. Ungavumeli ukuba umhlane wakho uphume kumat. Sebenzisa i-abs yakho engenhla ukugcina ukuphakamisa kwesifuba. Ungazami ukuzibamba ngokudonsa ikhanda nentamo yakho ngezingalo nezandla-isilingo esivamile!
2. Uma imilenze yakho iyancipha ngangokunokwenzeka ngenkathi ugcina ukulawula nokulungiswa, hlala kancane.
3. Exhale futhi uphakamise imilenze yakho endaweni eqondile ngomzamo oqinile futhi olawulwayo, ukujulisa i-abs njengoba ubuyela imilenze iqondile.
4. Hlola isikhundla sakho: Isikhundla se-Pilates, isifuba esivulekile, amajuba amakhulu, izibilini zifakwe ngaphakathi.
5. Phinda usebenzise izikhathi ezingu-6 kuya kwezi-8.

Amathiphu wokwenza ukuphakanyiswa komlenze ombini

• Vikela umhlane wakho! Lokhu kuyisivivinyo esinzima ukwenza kahle. Zama ukusebenza kuye ngokushiya ikhanda lakho phansi, futhi noma yini oyenzayo, ungavumeli umhlane ophansi ungene ematheni njengoba unciphisa imilenze yakho; sebenzisa amandla akho futhi ugcine lezo zingxube zingene.
• Phefumla. I-abs yakho idonswe futhi isebenze kanzima, ngakho lokhu kuyithuba elihle lokujwayela ukuphefumula ngokujulile emhlane nasemaceleni akho.