Ukuzivocavoca kwama-Pilates kuyisenzo sokuqinisa emuva. Ngenye yezinyathelo ezivame ukuphakanyiswa kubantu abanezinhlungu emuva ngoba kuqinisa yonke imisipha yesandiso emuva kokubili emuva nangaphezulu.
Ungakwazi ukusekela lo msebenzi nge-abs ephakanyisiwe kanye ne-pelvis eqinile. Izokuqeqesha ukuthi uvikele emuva okuphansi kwakho futhi usekele umgogodla omude.
Uma usuthola amandla nokuzinza kusuka ku-dart, ungakha kuso ukuze wenze ama-Extreme amaningi wokuvuselela umzimba wokuzivocavoca njengokubhukuda, i- swan , nokukhwa kabili komlenze .
Yini Ozoyidingayo I-Pilates Dart Exercise
Kuzodingeka wenze lo msebenzi ubeka endaweni eqinile, ekhonjiwe. Ungase ufune ukusebenzisa umthamo wokuzivocavoca. Ayikho enye imishini edingekayo. Ungayenza lo msebenzi ekhaya, futhi kufanelekile nokuzivocavoca noma i-Pilates studio.
- Kunzima: Kulula. Lo msebenzi ungenziwa ngabaqalayo kanye nabafundi abaphambili.
- Isikhathi esidingekayo: iminithi elingu-1 sonke isikhathi esidingekayo kulo msebenzi.
Indlela yokwenza i-Pilates Dart Back Back Ukuqinisa Ukuzivocavoca
1. Lala esiswini sakho ngemilenze yakho ndawonye. Izikhali ezinhlangothini zakho.
2. Phakamisa imisipha yakho yesisu kude nombhede.
- Faka .
3. Exhale:
- Gcina imisipha yakho yesisu ixhunyiwe.
- Ukwandisa amandla ngomgogodla bese uphuma phezulu kwekhanda lakho ukuze uphakamise umzimba wakho phezulu ngaphandle kombhede.
- Namisa ithambo lakho lokushicilela ematheni ukuze uvikele emuva kwakho okuphansi. Imilenze yakho ne-glutes zenzelwe njengengxenye yokuzinza komzimba ophansi kodwa ungawafaki ngaphezulu.
- Inhloko yakho isandiso somgogodla wakho. Ukubuka kwakho kuzoba phansi.
- Amahlombe akho ehlombe azokwehlisela emuva emuva ngemuva kokuthi izingalo zakho zifinyelele ngemuva kwakho sengathi zibuyiselwa emuva.
4. Bamba ukufaka inhale.
- Uma uzizwa uzinzile futhi ungenayo ubuhlungu, vula isifuba sakho futhi uphakamise amehlo akho kancane ukuze uthole "ukuzwa kwendiza" emangalisayo.
5. Exhale ukwandisa futhi unciphise umzimba wakho phansi.
6. Phinda lo msebenzi izikhathi ezintathu.
Amathiphu we-Pilates Dart Back Ukuqinisa Ukuzivocavoca
- Qinisekisa ukuthi ungenzi i-crease entanyeni yakho uma uphakamisa amehlo akho.
- Ungagcini i-back your back, udinga ukugcina umgogodla wakho uphazamisekile. Ungase ucabange ngokuthumela umsila wakho phansi phansi ukuze ugcine umgogodla ophansi.
- Uma ubuyela emuva ebuhlungu bomhlane futhi ungakakhululekile ukungabi namandla ngaphansi kwakho ukwesekwa, ungase uzame ukuzivocavoca okufanako, i-swan prep.
- Uma i-Dart izwa kahle, hamba ku-Pilates ukubhukuda. Kuyinto yokuthutha ezomile ezomile ezinikezela isandiso emuva futhi zenziwa ematheni wokusebenza, ezibeka isisu sakho.
Izenzo ezimbili zeDart yizona ezisetshenziselwa ukuxoshwa kwemisipha ngemuva, ukululaza ukudonsa ukuvula umgogodla wangaphambili. Lezi yi-Latissimus dorsi kanye ne-trapezius. Kodwa nawe uhlanganisa i-gluteus maximus emagodini. Bobabili banomthelela ekunciphiseni umgogodla futhi kuqiniswe lesi sifo.