Ukuvumelanisa, i-Strong Abs, ne-Back Muscle Ukusekela i-Neck
Intamo ebuhlungu, ubuhlungu bentamo, nokuhlupha entanyeni namahlombe akuzona izikhalo ezingavamile mayelana nabaqalayo bePilates. Abafundi bangibhalele ngisho nokucela imithi yokuqinisa iminyango ukuwasiza ukuba badlule i-sore neck neck stage. Ngenkathi imisipha yentamo enamandla ngokwanele ingena kuyo, intamo ebuthakathaka ngokuvamile ayiyona imbangela eyinhloko yokwehla kwentamo e-Pilates.
Uma intamo namahlombe ayisekelwe ngokufanele ekusebenzeni, athatha umsebenzi omningi kakhulu. Imisipha emithanjeni engenamandla, imisipha ebuthakathaka, futhi ukulungiswa okungalungile kungenzeka ukuthi bayecala. Amazinyo, emuva, nokulungiswa kumele basebenze ndawonye ukuze bakhe ukuzinza esihlahleni esikhulula intamo. Yiqiniso, uma unesihlungu esiphindela emuva nangenhliziyo noma ukhula nakakhulu, udinga ukusebenza nomhlinzeki wezempilo bese ubheka ezinye izimbangela.
Lapha sizocubungula izici ezibangela ukugxilisa intamo ngokuzivocavoca njalo kwePilates nokuthi yini ongayenza ukulungisa lokho.
Umkhumbi Wakho Udinga Ukusekelwa Kwe-Abs Abs
E-Pilates, senza umzimba omkhulu lapho sikhona emhlane wethu ukuphakamisa amakhanda ethu kude noma ukuwabuyisela ku-mat. Ukuphakanyiswa kwesifuba , ikhulu , ne- roll up yizibonelo zalezi zinhlobo zokuzivocavoca. Ukuza noma ukuguqa phansi, ngesinye isikhathi, imisipha yakho yesisu kufanele ibe namandla kakhulu ukusekela umzimba wakho ophezulu ekumelaneni nodonsela phansi uma ubuhlobo bakho phansi buguquka.
Uma imisipha yakho yesisu ingenzi umsebenzi omningi, imisipha yentamo ikhula isikhathi eside, ithatha umzamo omkhulu kunalokho okufanele. Ngaphezu kwalokho, uma imisipha yentamo iba buthakathaka ngempela futhi ayikwazi ukusekela ikhanda nentamo, amathambo awasekelwa futhi angabangela ukudlula nokucindezeleka ukuhlukunyezwa kwemisipha nokuhlukumeza kabi ama-vertebrae.
Ukuthuthukisa Amandla Amandla
Imikhuba emibili ehlobene nayo izokusiza ukuthuthukisa amandla nokusebenzisana okudingayo ukuze uthole imisipha yakho yesisu nesisu ukuze usebenze ndawonye ukusekela ikhanda lakho. Okokuqala, ukucindezeleka kwentamo kanye nehlombe ngokuvamile kuyimikhuba engapheliyo. Sisebenzisa lezi musipha ngisho nalapho singadingeki. Ukwelashwa kwalokhu kungaba lula njengokuqwashisa okukhulu. Qaphela, ake uhambe, futhi ubeke umzamo lapho ungowakho, ngaphandle kwe-abs. Okwesibili, imisipha yezintamo izothola umsebenzi, kodwa kufanele uthuthukise amandla angaphakathi esiswini okuzovumela imisipha yamathumbu ukuba ikhulise ukucindezela okwengeziwe emisipha yentamo.
Ama-exercises e-Pilates asemayelana nokudala imisipha eqinile yesisu nangamandla amakhulu omzimba . Into yokuqala okudingeka ukwazi ngayo ukuthi ungadonsa kanjani imisipha yakho yesisu ngokungalungile ngoba lokhu cishe njalo ukunyakaza okusekela okwenzeka ngaphambi kwanoma yini enye. Uma usunalo lokho, sisebenzisa ukuzivivinya okuningi okuphambene (ukuvotela) ukugxila ekukhuleni kwamandla omzimba wesisu.
Ukwenza isiqiniseko sokuthi i-abs yakho isebenza kulokhu kuvivinya umzimba kubaluleke kakhulu kodwa uma ubhekene nobuhlungu bentamo, kungase kudingeke ushintshe umzimba wakho njengoba uzakha amandla futhi ukhulule intamo yentamo nokuxubile kwehlombe.
Nazi ezinye izindlela zokuguqula umzimba ukuze uvikele intamo yakho:
- Ungagcini ikhanda lakho isikhathi eside. Lapho nje imisipha yentamo ithatha, ungase ubeke ikhanda lakho phansi futhi uphinde uphinde ujoyine i-abs yokuphakamisa.
- Uma ugoqa phansi, yeka lapho intamo namahlombe usukhuni, buyela kancane bese uhamba futhi ugcina i-abs yakho isebenza ngalesi sikhathi. Ungase ungagcini yonke indlela; vele uye emkhawulweni wakho bese uphindela emuva. Uzothola amandla futhi uqhubeke ngokuqhubekayo.
- Beka izandla zakho ngemuva kwekhanda lakho ukuze uthole ukusekela okukhanya (ukuphuma ngaphandle).
- Uma imilenze ishicilelwe, ziphakamise noma uzibophe endaweni yokubeka ithebula ukuze uthathe i-abs kuze kube yilapho ziqina.
Zisebenzise Ukusebenzisa I-Abs Yakho Ukusekela Umkhuhlane Wakho:
- I-Chest Lift
- I-Roll Emukelwe Esekelwe
- I-Pilates Beginner Exercises
- I-Flat Ab Series (ngenselele enkulu)
Umkhumbi Wakho Udinga Ukusekelwa Kwemisipha Emhlane Eqinile
Imisipha yakho yesisu nangemuva isebenza ndawonye ukusekela umgogodla wakho nentamo. Uma sihamba ngomgogodla omude njengoba senza kuma-exercates we-Pilates, siyacela ukusekelwa kwemisipha yokudlulela emuva. Uma lezo zingasebenzi kithi, sithola ukungezwani okwengeziwe emahlombe ethu nasezintanyeni zethu. Lokhu kuyiqiniso lapho senza ukuzivocavoca okungukuthi ukuguqa phambili, ukuguqa emuva, noma ukungena emthonjeni . Ukuze uqinise imisipha ye-extensor emuva, senza okunye ukuphindaphinda umzimba njengokugqoka, ukubhukuda kanye nokuthuthuka okuphambili, ukukhishwa komlenze ophindwe kabili .
Ukuze uvikele intamo yakho uma wenza izivivinyo zesandiso esilandelayo, kufanele uhlanganyele u-abs wakho futhi uthole ingqondo yakho ikusize ukuba usebenzise imisipha yakho emuva ukuze uphakamise futhi usekele umzimba wakho phezulu nenhloko esikhundleni sokuphakamisa ngentamo namahlombe. Lokhu kuyiqiniso ngaso sonke isikhathi kodwa uma ubuhlungu bentamo ungase uzizwe ngaphezulu ekuzivocavoca njengokubhukuda lapho ulele phansi futhi uphakamise umzimba ophezulu kude nomugqa.
Ukuguqulwa ongase ufune ukuwasebenzisa ekuzivocavoca emuva kwesikhashana kufana nalabo esiwakhulume ngezivivinyo ze-flexion: Sebenzisa uhla oluncane lokunyakaza, ukunciphisa isikhathi sokubamba, bese unqamuka uma ungenalo ukusekelwa okuyisisekelo okudingayo ukuqhubeka. Enye iphuzu ukuthi izingalo eziphakanyiswayo zinezesisindo esiningi futhi kunzima ukuzivocavoca. Isibonelo, ukubhukuda kunzima kunokwesigamu se-swan ngoba izingalo ziyanwetshwa. Uma unezinhlungu zentamo, zama ukugcina izingalo zakho ngezinhlangothi zakho noma uzisebenzise ukuze uthole ukwesekwa okulula njengoba sikwenza nge swan swan.
Gcina Inhloko Yakho Emgqeni Ngomkhuhlane Wakho:
- I-Half Swan (qaphela indlela okuhle ukulungiswa ngayo esithombeni esihamba nale miyalo)
- Ukubhukuda
Hlanganisa ukulungiswa okuhle
Inhloko nentamo yakho kufanele ihambisane njengezandiso zemvelo zomgogodla wakho. Ukuphula umthamo entanyeni ungenye yezindlela ezilula zokuphazamisa ukuzivocavoca nokuthola ubuhlungu bentamo. Lokhu kungahle kubonakale kufana nokwehliswa emuva kwekhanda uma wenza izivivinyo zokuvuselela emuva, noma ukujijimela isikhumba kude kakhulu ekusebenziseni ukuguqulwa okuphambili, noma ukujikijela kude kakhulu ohlangothini lwezinyathelo zangasese.
Uma umgogodla ungokwemvelo, isikhundla sokungathathi hlangothi njengoba sihlala, simile futhi senza okuningi uPilatu asebenzisa, izindlebe kufanele zihambisane kahle namahlombe. Uma ushintsha lokho kulungiswa ukwenza imishini yokuguqa phambili njengokudonga udonga phansi noma ikhulu, ikhanda lidinga ukwenza okuncane ukuqhubeka nokuhambisana nenhloso yokuvala umgogodla. (Bheka ikhanda nod .)
Uma senza emuva ukugoba umzimba, sifuna intamo ukuba isandise njengengxenye yomugqa wesikhathi eside. Asifuni ukuba ikhanda libuyele emuva okuyinto ukuthambekela kwabantu abaningi abangela ukucindezeleka kwentamo. Isibonelo, abantu bavame ukuba nesifiso sokubheka lapho ukwenza ukuvivinya umzimba kunjengokubhukuda noma ngisho nokukhipha umlenze owodwa. Lokho ofuna ukukwenza ngempela ukucabanga ngamandla okuphuma phezulu kwekhanda lakho ukuze umqondo ubude emgodleni usize ukuphakamisa wena, hhayi isenzo sokuthatha ikhanda ngokwehlukana. Ngaleyo ndlela amahlombe nentamo yakho abahlanganyeli ngokweqile.
Gcina Inhloko Yakho Emgqeni Ngomkhuhlane Wakho:
Kunezindlela eziningi zokuguqula umzimba ukuze usize ukukhulula ukucindezeleka entanyeni. Isibonelo, uma i-abs ingenamandla okwanele ukumbamba imilenze iqonde njengoba senza emisebenzini eminingi, intamo namahlombe azama ukungena. Uma unesifo senhliziyo uma wenza i-Pilates noma ngemuva, sicela usebenze I-Pilates Instructor engakusiza ngamaphethini akho okunyakaza.