I-Plank iyindlela yokuzivocavoca ethandwayo e-Pilates, yoga , nezinye izindlela zokufaneleka. Ukugcina lesi sikhundla esisodwa kuqinisa ingqikithi yakho futhi kunikeza umzimba wakho wonke umsebenzi. I-Plank ithinta izingalo nemilenze, futhi ikakhulukazi ehlombe, emhlane nasemisipha yomzimba.
Ukulungiswa kwePlank ku-Pilates
Uma senza iplanethi ePilates, sikhathalela ngokukhethekile ukulungiswa kwethu. Ezinye izakhi eziyinhloko zizoba yingxenye yenguqulo ngayinye yeplanki esiyibheke kulolu chungechunge. Sebenzisa lolu hlu lokuhlola ukuqinisekisa ukuthi iplanki ngayinye uqinisa ubuqotho bomzimba wakho wonke:
- Imisipha yakho yesisu isendaweni futhi iphakanyisiwe.
- Umgogodla wakho ubude.
- Amahlombe akho akhululekile nge-scapula (amathambo amaphiko) ahlelwe ngemuva, angaveli. (funda ngokuqiniswa kwesibalo )
- Imilenze yakho ibambe iqhaza ekuhambeni, idonsela ngasekuqaleni komugqa womzimba wakho.
- Umzimba wakho udala umugqa owodwa ovela esitokisini se-ankle kuya endlebeni yakho.
- Intamo yakho isandiso eside somgogodla wakho.
- Zonke izinyathelo zakho zenziwa ngemigomo ye- Pilates : ukugxila, ukuhlushwa, ukulawula, ukucacisa, ukuphefumula nokugeleza.
I-Pilates Plank - Plain
Ake siqale.
I-Pilates Plank
1. Qala ezandleni zakho nasemadolweni ngamadolo akho ngqo ngaphansi kwezinyathelo zakho, futhi izandla zakho ngqo ngaphansi kwamahlombe akho.
- Gcwalisa amahlombe akho emuva nangaphansi njengokungathi uzothambisa isifapula sakho emaphaketheni akho. Yenza iminwe yakho ibheke phambili futhi uguqule ama-elbows akho angaphakathi kancane phambili. Lokhu kuhamba kuzokusiza ukuzinzisa umzimba wakho ophezulu futhi ugcine isifuba sakho sivulekile.
Phakamisa phakathi kwakho njengoba uhambisa unyawo olulodwa emuva ngqo bese omunye. Gcina imilenze yakho ibambe iqhaza ekusekeleni isikhundla seplanki.
3. Bamba ukuphefumula okungu-3 kuya kwangu-5. Khipha futhi uphinde izikhathi ezingu-1 noma ezimbili.
I-Dolphin Arm Plank
Iplanki yengalo ye-Dolphin iyinhlobonhlobo eyithakazelisayo ethathwe ku-yoga. Nakuba kufana kakhulu neplanti esiyenza ngezandla eziqondile, abanye abantu bacabanga ukuthi kuqhuba umzamo omkhulu nakakhulu emisipha yomzimba nengemuva.
1. Qala njengoba wenza ngeplanethi ejwayelekile, ezandleni zakho nasemadolweni. Bese uhambisa izintambo zakho phansi phansi ngqo emahlombe akho.
- Iziphambili zakho zingadlulisela phansi phansi ngqo phambi kwakho ngezandla zakho, noma izandla zakho zingabanjwa ngeminwe efakwe. Qinisekisa ukuthi amahlombe akho abuyela emuva futhi aphansi, futhi isifuba sakho sivulekile.
2. Gcina imisipha yakho yesisu igxilwe kuyo ukusekela ukunyakaza njengoba ubuyela emuva endaweni yeplanki. Futhi, imilenze yakho ihlangene. Ubude bomzimba wakho busekela lokhu kuthutha - akugxilwanga kuphela emzimbeni ophezulu.
3. Kuyalingeka ukuthi i-sag phakathi nendawo noma uvumele umthamo ube phezulu kakhulu. Zombili lezi zikhundla zenza izinto zibe lula emqoka, kodwa kuyisisekelo esifuna ukusebenza! Ngakho qiniseka ukuthi uhamba ngokuqondile.
4. Bamba ukuphefumula okungu-3 ukuya kwangu-5. Khipha futhi uphinde izikhathi ezingu-1 noma ezimbili.
Zombili ipulangwe yengalo yesipula nehlengethwa yizivivinyo ezinhle zokuhlola ukulinganisa kwakho ngakwesokunene. Amahlombe kufanele abe yizinhlangothi zombili njengoba kufanele kufanele i-pelvis yakho. Hlola kabili ukulinganisa ukuze ukwandise ihlombe lakho nokuzinza kwe-pelvic njengoba usebenza.
Iplanki yangasese ihlelwe phezulu
Iplanki yecala inzima kakhulu kunezindawo ezimbili zokugcina zamaplanki esasisebenza nazo, ingalo ye-plain ne-dolphin. Ukuzisekela endaweni eseceleni akusizi kahle.
E-Pilates, sisebenzisa ngokunenzuzo izikhundla ezingazinzile ukuze zisisize sithuthukise amandla angaphakathi njengoba imisipha yomzimba kufanele isebenze kanzima ukwenza izinguquko ezicashile ezigcina ifomu esiyifunayo.
Iplanki yangasese ithola ukusekelwa kuwo wonke umzimba, ikakhulukazi i-abs. Kodwa emgodini ohlangothini, uzodinga ingqikithi yakho ukuze unikeze ukuzinza okungaphezulu kakhudlwana, futhi uzodinga ukuzinza okukhulu kwehlombe kanye namandla angalo.
1. Qala uhlezi eceleni kwemilenze yakho eboshwe eceleni. Beka unyawo lwakho oluphezulu phansi phambi komunye, isithende kuya kwezwane. Zizwa ukuthi uhlezi ngezindwangu ezijulile ezinkalweni zakho, uvumela ngisho ne-hip ephezulu ukuthi ihlele phansi kumat.
2. Faka isandla sakho esisekelayo emgqeni oqondile ohlangothini, nje amasentimitha ambalwa ngaphesheya kwehlombe lakho.
3. Ngaphambi kokuba ucindezele phezulu, faka u-abs wakho, uphonsa amahlombe akho, futhi wandise umgogodla wakho.
Imiyalo Yokuzivocavoca Ehlangene Eqhubekayo Iyaqhubeka
4. Uma uphumule, cindezela ingalo eyisekelayo bese wandisa imilenze yakho ukuphakamisa ikhanda lakho kude nombhede. Thatha umzimba wakho ube ngumugqa omude.
- Zizwa ukwesekwa kusuka kwe-abs yakho, kusukela ngaphansi kohlangothi olusekelayo, futhi kusukela emuva (ikakhulukazi indawo yakho ye-latissimus).
- Cindezela iziqongo zemilenze yakho ndawonye. Cabanga ngokudonsa amathambo akho ndawonye. Lokhu kuzokunika ukwesekwa okungaphezulu kusuka phansi.
- Qinisekisa ukuthi ukhonjiwe ngokuqondile ukuze amahlombe akho abe munye ngaphezu kolunye, njengoba kunjalo ezinqulwini zakho.
5. Ingalo yakho ephezulu ingase ihlale eceleni kwakho noma ungayidlulisela eshahleni njengoba icatshangelwe.
Smile.
7. Bamba imizuzwana embalwa noma ukuphefumula okuncane uma unamandla. Uma uqala ukugoqa, thatha ikhefu. Akukho phuzu ekubambe isikhundla ngesimo esibi.
Siyakuhalalisela nge-plank side! Manje sithatha ohlangothini ogcwele uhlangothi noma uzame ukuguqa ngakwesokudla bese ubona ukuthi zihlobene kanjani.