Umjikelezo womlenze owodwa ungomunye wemisebenzi emihle ye-Pilates yokufaka inselele amandla akho amakhulu kanye nokuzinza kwe-pelvic. Imisipha yomzimba kufanele isebenze kanzima ukugcina yonke i-torso elawulwayo naphezu kokunyakaza kwendilinga emlenzeni esikhwameni se-hip. Umjikelezo womlenze owodwa uphinde uqinise i-quads kanye ne-hamstrings ngesikhathi esifanayo njengoba kukhuthaza ukuhlanganiswa okunempilo kwe-hip.
Lokhu kusetshenziselwa ukugxila okugxilwe kuPilates yendabuko eyenziwe nguJoseph Pilates. Lokhu kusho ukuthi kuyithuba elihle lokusebenzela izibeletho ngesikhathi ugcina imigomo ye- Pilates yokugxilisa, ukuhlushwa, ukulawula, ukucacisa, ukuphefumula nokugeleza engqondweni.
Kunzima: Kulula ukukwenza. Kunzima ukwenza okulungile.
Isikhathi esidingekayo: imizuzu emihlanu
Nakhu
Ukulungiselela
Themba emhlane wakho ngemilenze ethulwe phansi, izingalo ezinhlangothini zakho. Thatha isikhashana ukuzwa isisindo somzimba wakho phansi futhi usebenze wonke amalungu omzimba. Imilenze iyaduka futhi ibanjwe ndawonye. Izingalo zicindezela phansi ngamandla. Izibeletho zidonsa ngaphakathi nangaphezulu.
Zama ukulinganisela isisindo samahlombe nezinkalo ezinhlangothini ngalunye.
Ungase ufune ukwenza ukuphefumula okulinganayo ukuze usize ukuphonsa umoya emzimbeni futhi ukhuthaze isisindo sezimbambo ukuze uhlale phansi.
Bandakanya ama-Abdominals akho
Donsela izibeletho zakho, ukuhlanganisa i-pelvis namahlombe. Dweba ibhande elilodwa ebheke esifubeni bese ulendlulisela ngqo ophahleni.
Uma izintambo zakho ziguquguquka, qhubeka uye wandisa umlenze ngokuqondile uphelele etafuleni. Ungaphakamisi isihenqo sakho enkambisweni. Uma ingakwenyuka phezulu phezulu nje umise umlenze futhi wenze konke okusemandleni akho.
Ungase ushiye amadolo ugobile kancane uma ama-hamstrings akho aqinile. Kubaluleke kakhulu ukuthi izinyathelo zakho zihlale zizinzile futhi zisekelwe emgqeni kunokuba umlenze wakho uqonde. Uma uguqa ngamadolo, zama njalo ukuliqondisa ukuze uqhubeke nokusebenza ngokuvumelana nezimo.
Imibuthano Yomlenze
Hlanganisa : Dlulisa umlenze owedlule phezulu nomzimba. Ihamba phezulu ehlangothini elibhekene naso nangaphezulu komlenze okhishwe.
I-Exhale : Qala ukwehlisa umlenze phansi ukuya emkhatsini wesigcawu ekuhambeni kokuzungeza. Sebenzisa ukuphatha njengoba uhamba uvula umlenze ohlangothini bese ulushisa emuva emuva esikhungweni sakho sokuqala.
Qinisekisa ukugcina amahlombe akho nezinga lesikhumba. Lokhu kubaluleke kakhulu kunweba umlenze ngokugcwele noma ukwenza imibuthano emikhulu. Kuwukugcina i-pelvis igxilile ukuthi izibeletho zakho zithola umsebenzi wazo. Akukho Rockin 'noma Rollin'!
I-Breath ne-Movement Pattern
Yenza imibuthano emihlanu kuya kweziyisishiyagalombili ekuqondeni ngalunye ngomlenze ngamunye. Ngaphambi kokuba ushintshe imilenze, uqedile nge-stretch, ukhuphuka izandla uphakamise umlenze okhishwe ukuze ubambe isikhumba. Bamba isikhundla sezinto ezintathu zokuphefumula ngokugcwele ukudonsa umlenze osondelene nawe.
Isethi yokuqala ye-5:
Faka ukungena emzimbeni bese ujikeleza phansi.
Exhale ukuvula umlenze bese ujikeleza.
Isethi yesibili ye-5:
Exhale ukuvula umlenze nokujikeleza phansi.
Faka ukungena emzimbeni bese ujikeleza futhi uphakamise.
Amathiphu namasu
- Lungisa lo msebenzi ngokugcina umlenze ongewona umsebenzi oboshwe ngonyawo phansi phansi. Lokhu kuzohlinzeka ukuzinza okukhulu kwesikhumba.
- Njengoba amandla akho amakhulu ekhuphuka, uzokwazi ukwandisa ubukhulu bendilinga owenzayo ngomlenze wakho. Qala kancane futhi usebenze.
- Uma unebhodi yokuzivocavoca ungase ufune ukuzama Umjikelezo Omunye Wesigungu ngeBhodi Yokuzivocavoca.
Okudingayo
- Umthamo Wokuzivocavoca
Umjikelezo womlenze owodwa uyisinyathelo esihle sokusekela esisiza ukusetha ezinye izinyathelo eziningi ezithuthukisiwe. Njengama-pilates amaningi ahamba, lokhu kuhlanganisa ukuhlanganisa nokuqinisa amaqembu amakhulu omzimba ezinhlangothini zombili zomzimba futhi kukhuthaza ukulinganisela nokusebenza okuphelele ngaphakathi ezinqulwini zakho.