I-Criss cross igxila ezibelethweni ngokugcizelelwa okukhethekile kwi-obliques. Usizo lwama-obliques ekusimeni kokuqiniswa kwesinye isikhathi, kodwa luhileleke kakhulu ekujuleni nasekujikelezweni kwesihluthulelo. Enye inzuzo yokusebenza ama-obliques ukuthi ayasiza ukuchaza isiqhwa.
Okudingayo Ngezikhukhula Ze-Criss
Lokhu kuyisenzo somzimba, konke okudingayo kungumuthi nakwezinye izindawo ongayifaka ukukwenza.
1 - Ukulungiselela
- Themba ngemuva kwakho emgogodleni ongathathi hlangothi .
- Bhonqa amadolo akho futhi ulethe ama-shins akho phezulu ukuze afane phansi.
- Beka izandla zakho ngemuva kwekhanda lakho, usekele isisekelo se-skull. Gcina izingxube zibanzi.
- Sebenzisa i-exhale ukudonsa i-abs yakho endaweni ejulile, bese ushiya i-pelvis esikhundleni sokungathathi hlangothi (hhayi ukugxotshwa noma ukubopha), i-curl isikhunta kanye namahlombe kusukela ematheni kuze kufike phansi kwezingxenye zamapayipi.
Ithiphu ye-Cross Criss Setha
Gcina ubude obuningi phakathi kwamahlombe akho nezindlebe zakho. Ake ucabange ukuthi umhlane wakho ububanzi kakhulu nokuthi amahlombe akho ehlombe ahlehla phansi emuva lapho uvuka.
2 - Criss Cross Pilates Mat Ukuzivocavoca
Manje usulungele ukwenza i-Pilates Criss Cross Mat Exercise
I-Inhale: Umzimba wakho ophezulu usephethini eligcwele, i-abs yakho idonsela inkinobho yakho esiswini kuya emgodleni wakho, futhi imilenze yakho isendaweni yethebula.
I-Exhale: Finyelela emlenzeni wakho wesobunxele phandle, futhi njengoba ugcina izingxube ezibanzi, ujikeleze umlenze wakho emadolweni ohlangothini olungakwesokunene ukuze umgqomo wakho wesokunxele ufinyelele emadolweni.
Bhala: Bhala njengoba ushintsha imilenze bese uletha i-trunk phakathi nendawo
Exhale: Yandisa umlenze wesokudla. Phendulela umzimba wakho ophezulu ngakwesobunxele ngakwesokunxele. Gcina isifuba sakho sivulekile futhi sivule isikhathi sonke. Melana nesifiso sokuzibamba ngezandla zakho. Yenza lo msebenzi mayelana ne-abs.
Ukuphindaphinda kwe-Cross Criss: Qala nge-6 bese usebenza ngendlela yakho kuze kube ngu-10.
Ithiphu ye-Cross Criss: Kumele ugcine i-pelvis engazinzile, lapho ujikeleza umgogodla. Akukho ukudonsa, ukuguqula, noma ukugwedla, sicela!
Indlela yokuguqula isiphambano se-Criss
Uma uphakeme usebenza emilenzeni yakho, kulula ukuthi umsebenzi uzobe usubuyela emuva. Gcina imilenze yakho phezulu kuze kube yilapho unamandla okwanela esiswini ukuze ugcine i-pelvis engekho hlangothi kulo lonke umsebenzi.
- Zama ukusebenza nje ngomzimba ophezulu ngenxenye yokuzivocavoca. Ungashiya izinyawo zakho phansi phansi, ngamadolo akhohliwe futhi imilenze ihambisana.
Ukwakha kuze kufike esiphambanweni se-Criss
Uma unenkinga yokwenza isiphambano ekuqaleni, qala ngalezi zihamba:
Ukwehlisa umlenze oyedwa kuzokunika i-curl up nokushintsha kwemilenze, ngaphandle kobunzima obengeziwe bokujikeleza.
Ukubona kuzokusiza ukuba uhlakulele umqondo omuhle wokujikeleza umgogodla ngesifuba esivulekile kanye ne-pelvis eqinile.
Funda kabanzi mayelana nokusebenza kwe-oblique