Umlenze wePilates uphindela umsebenzi wokuzivocavoca ukwakha umsebenzi wokusekela emuva. Uma ungakajwayele ukusekela emuva, sicela ubuyekeze imiyalelo eningiliziwe yalowo msebenzi ngaphambi kokuqhubeka nomlenze ukubuyisela emuva.
Umlenze ukubuyisela emuva kusezingeni eliphakathi lokuzivocavoca okufana nomsebenzi wokusekela emuva. Kodwa ukukhishwa komlenze kuzongeza inselelo yokuzinza nokuguquguquka emandleni owakhe ekwenzeni umsebenzi wokusekela emuva.
Izinsiza Ozozidingayo
Umlenze Ukubuyisela emuva kuyinto yokuhlola umzimba wama-Pilates, udinga kuphela umbhede endaweni eqinile. Ungenza lo msebenzi ekhaya, endaweni yokuzivocavoca noma esiteshini sePilates.
Inzima: Lokhu kuyisimo sezinga lesisemkhatsini, kungase kungalungele abaqalayo.
Isikhathi Esidingekayo: Amaminithi amabili yisikhathi ozodinga.
Ukwenza Umlenze We-Pilates Phindela Ukuzivocavoca Emuva
- Hlala ubude ngemilenze yakho ndawonye, wandisa ngokuqondile phambi kwakho. Imisipha yakho yomzimba idonsela phezulu futhi phezulu njengoba umgogodla wakho uqhubeka. Khumula amahlombe akho.
- Gcina isifuba sakho sivulekile, futhi amahlombe akho ajikeleza emuva bese phansi njengoba udonsa izithende zezandla zakho ngqo uze ukwazi ukubeka izandla zakho phansi ngezandla ezikhomba phambili. Ungase uxhomeke emuva kancane. Manje vula.
- Exhale ukubandakanya izintambo zakho bese uphakamisa isikhumba sakho ukuze udale umugqa omude, u-ankle endlebeni. I-abs yakho kufanele iqinise i-trunk ne-pelvis yakho. Phonsa phansi emhlane wezingalo zakho ukusiza ukugcina isifuba sakho sivulekile futhi uthole ukwesekwa okwengeziwe kusuka emuva kwakho. Bhala phezulu.
- Uma uphuma , vinisa i-crease esikhwameni sakho ukuze uphakamise umlenze wakho ongakwesokudla oya edilini. Bamba wonke umzimba wakho nokho. Ungavumeli ukuphakamisa umlenze wakho ukudonsa i-pelvis yakho ukuvumelanisa. I-hip yakho ayihambisani nokuhamba, futhi i-butt yakho ayidonsa.
- Faka ukubuyisela umlenze phansi. Sebenzisa ukulawula - ungabeki nje umlenze wakho - ukwandise njengoba wehla futhi ugcine umzimba wakho wonke uzinzile.
- Exhale : phakamisa umlenze wakho wesobunxele. Ungathatha ikhefu ngaphambi kokuphakamisa umlenze wesokunxele uma udinga. Zinciphise ngokulawula futhi ugcine amahlombe akho phansi. Qala phambili, uphakamise umlenze wesobunxele.
- Bhala ukuze ubuyele umlenze wesobunxele phansi. Exhale ukubamba
- Hlanganisa ukuphinda nje ekuhlanganyeleni kwe-hip, ubeke i-pelvis yakho phansi. Gcina amahlombe akho phansi njengoba wenza.
- Yenza amasethi amathathu.
Amathiphu
- Kukhona imininingwane eminingi ekusekeleni emuva emuva kwalokhu kuvivinya emiyalweni yokusekela emuva.
- Amadolo asetshenziswa ekufundiseni indlela yokujulisa i-crease emlenzeni bese uhlukanisa ukuhamba komlenze.
- Qhathanisa lo msebenzi ukuze umlenze udonse phambili , okuwumsebenzi wokuqala wezinga.
Umlenze udonsa emuva ugxile emisipha emuva nasemathunjini futhi kuqinisa i-glutes kanye ne-hamstrings. Uzodinga futhi amandla ehlombe ukugcina isikhundla.