UJack Knife ungomunye wama-classical umzimba wama-Pilates afakwe kuJoseph Pilates ethi Return to Life Through Contrology . Kuyindlela yokuzivocavoca eqinile yamazinga e-Pilates eyakha kumakhono afundwe ku- roll over . Kumele ukwazi ukugubha ngaphambi kokuzama i-jack umese.
Ukuqapha : Uma unenkinga yentamo , kufanele uweqe ummese wejack.
Izinsiza: Ayikho imishini edingekayo ngaphandle komuthi wokuzivocavoca, futhi ungenza lo msebenzi ekhaya noma kwi-studio noma e-gym.
Ngiyathanda i-jack ummese ngenxa yezimpawu zomgogodla nokuthi kufanele usebenzise amandla akho e- Pilates kanye nomqondo wakho we- midline ukwenza kahle. Kuyajabulisa uma uthola kahle. Nazi Pilates mahhala zisebenzisa imiyalelo ye-jack umese.
1 - Ukuqala iJack Knife
Themba ngemuva kwakho ngezingalo zakho ezinhlangothini zakho, izintende.
Cindezela kalula izingxenyana zezingalo zakho emgqeni bese uvula isifuba sakho. Izimbambo zakho zihlala phansi.
Imprint umgogodla wakho emgqeni njengoba unwebisa imilenze yakho, izinyawo eziseduze.
2 - Hlanganisa ukuletha izigqoko
Sebenzisa isisindo sokujula kwemisipha yakho yesisu kanye nenye usizo kusuka kumaphephandaba ezandleni zakho ukuze ulethe imilenze yakho phezu kwekhanda lakho, kufana phansi.
Umhlane wakho ubuhle kahle ukuze isisindo sibe emahlombe akho hhayi entanyeni yakho.
Uma uguquguquka kakhulu, ungathatha izinyawo phansi phansi kwekhanda lakho.
3 - Exhale ukuze Uhlwithe Legs Up
Gcina isifuba sakho sivulekile futhi izimpande zezingalo zicindezela phansi njengoba ususa imilenze yakho ukuze usondele njengoba ungafinyelela phansi.
Lokhu kuyisimo esinamandla sokunyakaza okudinga ukunwetshwa kwe-hip ne-upper body flexion. Kufanele ucabange, up, up uphinde udubule phakathi komjikelezo womzimba wakho.
Usuphephe emahlombe akho, hhayi entanyeni yakho, uthola usizo oluvela kumaphephandaba emahlombe akho kanye nasezingalweni zombhede.
Misa phezulu ekuhambeni.
Kule nqanaba, umsebenzi wakho uzuze okuningi kokugeleza nokulawula. Sebenzisa lokho lapha, kanye neminye imigomo yakho yePilates ukuze ugcine lo msebenzi uhambela - hhayi ngokugxila, kodwa ngokulawula.
I-4 - Inhale Ukubuyisela Amagogi Ku-Parallel, Exhale kuya ku-Roll Down
Yenza imilenze yakho iphinde ihambisane nephansi. Ungahambi ngendlela eya phansi.
Gwema ngemilenze eqondile, i-vertebra nge-vertebra, uze ubuyele esimweni sokuqala.
Phinda usebenzise izikhathi 2 ngaphezulu.
5 - Ukuphuza kanye namathiphu
Lezi ziqondiso zinikeza indlela yokuphefumula eyisisekelo - i-inhale noma i-exhale ngayinye ingxenye yento yokuzivocavoca ne-exhale ekusebenziseni okukhulu. Kodwa-ke, ungase ufune ukuzama ngendlela uJoseph Pilates enayo ngayo ku- Return to Life okuzoqhubekela phezulu emgqonyeni we-jack kumuntu oyedwa. Bese uphumelela emilenzeni. Bamba ukufaka. Roll down. Bese uphume uma uhlehla.
Kulula ukubanjwa phezulu entanyeni nasendaweni yehlombe. Gcina intamo yakho nesifuba sikhishwe phansi futhi amahlombe akho asuke ezindlebeni zakho.
Okulandelayo ngokulandelana kwe-classic uhlangothi lukhahlela .