Ukuzivocavoca umzimba kuyingxenye ye-classic ye-Pilates yokuzivocavoca umzimba. Bakha ukusebenza okuhlukile kwesisu lapho kufanele sisebenzise okuningi ukulawula ukuqala nokusekela ukunyakaza. I-Rolling nayo ithola igazi ligeleza, livuse umgogodla, futhi lixhumanise umoya nokunyakaza.
Nginothando lokuzivocavoca ngoba zifundisa kakhulu mayelana nokusebenzisa izibeletho zami zamandla nokusekela.
Kodwa ngiyazi ukuthi akuwona wonke umuntu ohlanganyela ngentshiseko yami. Ukukhathazeka kokuphepha nokungajwayelekile kokuzivocavoca kungenza lezi zinyathelo ziyesabe.
Sebenzisa lawa macebiso ukukusiza ukuthi uthole okuningi kokuzivocavoca:
Roll on the Surface Right
Ungaqhubeki phansi esiteji esinzima noma ebusweni obuthambile kakhulu. Ipholi elinzima lizolimaza umgogodla wakho njengoba livezwe ngendlela ephikisiwe. Ubuso obumnandi kakhulu ngeke bunganikeze ukusekela okulinganiselayo (kanye nakho kuzonciphisa umqulu wakho). Ngakho-ke, engozini yokuzwakala njengeGoldilocks, kufanele uthole lokhu kahle.
Ngiphakamisa ukuthi uPilates usebenza ngokugcwele . Ungaphinda uhlole ingubo eboshiwe phansi, ubeke amashidi ambalwa, amancane, ama-yoga-style, noma ugibele emgodini oqinile.
Ukufudumala Okokuqala
Kubalulekile ukuthi izibeletho zakho nezinsipho zakho zangasese zilungele ukusebenza kanzima ngaphambi kokuba uqalise umqulu.
Ezinye izivivinyo ezinhle zokufudumala zihlanganisa:
Gxila kwi-Abdominals
Lezi zivivinyo zingase zibukeke zingavamile, kodwa ngokuyinhloko, ziyizivivinyo zesisu. I-abs yakho kuzodingeka ihlale idonsa futhi ikusebenze isikhathi sonke. Uma i-abs ingayenzi lo msebenzi, umhlane wakho uzothatha umshini wokuzivocavoca futhi akusikho okulandelayo.
Faka ku-Flow of Energy
Lokhu kungenye yezingxenye ezithandekayo zokuqonda ukuvivinya umzimba.
Kukhona ukulandelana kokugeleza kwamandla ngombono wakho okuzokusiza uqhume uma ufunda ukuyisebenzisa. Ngokuvamile, amandla asuka kusuka e-abs ephansi kuya phezulu phezulu ngendlela ephezulu nangaphezulu, bese uphendulela lokho futhi ugxilise i-abs engenhla noma ephansi endleleni. Akuyona nje into engokwenyama; yindlela oyiqondisa ngayo ukuhamba nomqondo wakho. Imifanekiso, njengokucabanga kwevili noma ukuvunguza kungasiza.
Sebenzisa i-Breath yakho
Amandla okuphefumula ayisihluthulelo sokwenza lokhu kuvivinya umzimba kuhambe kahle. Vumela ukuphefumula ngokuzwakalayo kulawa. Ungabi namahloni; gxuma isikhathi esithile kuze kube yilapho uthola ukuphefumula okuhambisana nokuhamba.
Qalisa i-Roll Nge-Powerhouse Yakho
Inkinga enkulu engiyibona abantu inokuzivocavoca izama ukuthola ukuqala kohlaka lwabo ngokuziphendulela emuva kusuka ekhanda nasemaphethweni. Lokhu akusebenzi. Ukuguqa kuqala ngokudonsa okujulile kwe-abs engezansi nokusetshenziswa okunamandla kokuphefumula. Hlala ijika, sebenzisa ukuphefumula kwakho, gxila inhloso yakho, bese udonsa i-abs okuningi kangangokuthi kufanele uphindele emuva; kuyasebenza.
Olunye ukuthambekela ukuzama ukusebenzisa umfutho wokuphonsa imilenze ukuze uthole umqulu uphinde uphindele emuva. Lokhu kungalimaza emhlane wakho futhi kuthatha ukugxila kwi-abs, lapho ufuna khona.
Hlala C Curve Yakho
Phinda: Hlala ku -curve C isikhathi sonke. Kukhona ukuthambekela kokuhlehlisa ijika kanye nesakhiwo ekupheleni komqulu. Lokhu kuzokwenza ukuthi ulahlekelwe ukukhula kwakho.
Ukuzivocavoca umzimba ukuphatha ikhanda njengesandiso somgogodla, ngakho intamo yakho iqhubekela phambili emgqeni womgogodla wakho futhi ikhanda lakho aligcini kakhulu. Khumbula, ufuna ukuba isondo eliphelele.
Roll Kuphela Emahlombe
Kubalulekile ukuvikela umhlane wakho nentamo. Roll kuphela emahlombe akho, ngenhla nje amathiphu aphansi we-scapula yakho, futhi ungalokothi ufike entanyeni yakho.
Ingxenye enkulu yokusebenza endaweni yendawo yehlombe njengesiteshi sokusekela igcina isifuba sakho sivulekile, siphindele emuva, futhi amahlombe aphansi.
Lokhu kuzokusiza ukuthi ugijime ngokulinganayo futhi ube nesipulatifomu esihle sokungena kuwo.