Umlenze owodwa onqenqemeni umlenze wokuvivinya umzimba wama-Pilates owenza izinselele zokukhuthazela kwesisu futhi ulula ngemuva kwemilenze. Lokhu kusetshenziswe okuhlukile kunomuntu oyedwa oyedwa .
Ukuguqulwa kwalolu hlelo kuhlanganisa ukushiya ikhanda, ukuguqa ngamadolo, nokwandisa noma ukunciphisa ibanga phakathi kwemilenze.
Kunzima: Isilinganiso
Isikhathi esidingekayo: imizuzu emihlanu
Lokhu akuyona imishini, umzimba wokuzivocavoca umzimba. Udinga kuphela umthamo wokuzivocavoca. Ungayenza ekhaya, kwi-studio ye-Pilates noma e-gym.
Indlela Yokwenza Umlenze Wokulinda Okwelula Owodwa
- Qala ngokulala phansi phezu kombhede kodwa ngemilenze yakho inwetshelwe etafuleni. Izinduna nezintendeni zihlangene ku- Pilates , zijikeleze kancane eziphuma ezinkalweni.
- Nciphisa umgogodla wakho, donsela emathunjini akho, bese ugoqa isinkwa sakho nomzimba ophezulu uphume ematheni. Amathiphu ama-shoulder blade athatha umthamo. Uzogcina lo mzimba ophezulu uphakamisa kulo lonke umsebenzi. Ixhaswa izibeletho, hhayi ngokuhlupha emuva noma entanyeni. Ukuphakamisa isikhumba kuyisimo esihle sokuzivivinya sokwakha lokhu kuthutha.
- Gwema isifuba sakho sokunene, noma ngaphansi kwamadolo, uma unezinhlanzi eziqinile. Sula umlenze wakho wesokunxele ngaphandle kwe-degree-45 degree.
- Ungakwazi ukulungisa i-angle yelungu elithunyelwe ukuze wenze umsebenzi ungabi nzima nakakhulu. Ukunciphisa umlenze, kunzima kakhulu ukuthi izibeletho zisebenze ukugcina ukulungiswa.
- Bhala : Bamba ngomusa umlenze wakho wokunene kuwe. Phonsa umlenze kuwe kabili, ukwandisa ukwelula kwakho.
- Shintsha imilenze ngokushesha.
- Exhale : Thatha umlenze wakho wesobunxele kuwe. Phonsa umlenze kuwe kabili, ukwandisa ukwelula kwakho.
- Shintsha imilenze ngokushesha.
- Phinda izikhathi ezingu-6 kuya kwezi-10.
- Uma uqala ukuzizwa unzima entanyeni yakho, sekuyisikhathi sokuphumula bese uqala futhi.
Amathiphu
- Ungakwazi ukuguqula umlenze owodwa ongakwesokudla ngokugcina ikhanda lakho phansi kanye / noma ukuguqa ngamadolo kancane.
- Uma ukhetha ukwandisa ubunzima ngokunciphisa umlenze okhishwe, kufanele ukwazi ukusebenzisa izibeletho zakho ukuze ugcine umhlane wakho ophansi ungene emkhathini.
- Zama ukuthola isigqi esihle esithakazelisayo sihamba nokuphefumula nemilenze.
- Esikhathini esijulile njengale, uzodinga ukuphefumula emhlane nasemaceleni akho.
- Ukuzivocavoca, ukubhukuda , kuzohlinzeka ukulungiswa okuhle kwe-counter for the stret straight leg.
Imisipha ihloswe
Lo msebenzi uhlanganisa imisipha yezintambo ngemuva kwamathanga. Ungase uzizwe unwelele ehlane elingenhla. Izinselele izicubu zomzimba njengoba zithinteka ekugcineni isimo semzimbeni ngesikhathi sezintambo kanye nokunyakaza kwe-scissoring njengoba ushintsha imilenze. Lo msebenzi uzokuqeqesha ekulawuleni umgomo wakho nokuqondisa ukunyakaza nokuphefumula.
Ama-hamstrings athola ukuqeqeshwa ekuhambeni nasekugijimeni, ngakho-ke ukuwahlukanisa kuvamile phakathi kwabantu abajabulela lokho imisebenzi ye-cardio.