Umsebenzi wePilates ugubha ngenxa yamandla ayo aphawulekayo okudweba imilenze emide, ewunamahloni edonsayo. Imibuthano yomlenze ongakwesokunene ifeza kahle lokho, kodwa futhi iqinisa imisipha ye-hip, ithuthukise ukuhamba kwezinyathelo, futhi ikhulise ukulawula imisipha nokuzinza.
Indlela Yokwenza Imijikelezo Encane
Themba ohlangothini lwakho ngekhanda lakho laphakanyiswa esandleni sakho. Beka isandla sakho samahhala emgqeni phambi kwezibeletho zakho.
Imilenze iphuma engxenyeni ebukhali e-45 degree ngaphambi kwakho futhi iqala ukugxilwa, enye kwenye. Donsa u-waistline wakho ngaphakathi nangaphezulu uphakamise umlenze ophezulu phezulu ngenhla eyodwa.
Dweba imibuthano engu-10 encane phambi komlenze wakho ongaphansi. Phendulela umlenze njengokungathi ugoqa isithende nje esedlule isikhumba esingaphansi ngendondo ngayinye. Gcina imibuthano encane futhi enhle futhi ejwayelekile ngesayizi njalo. Misa okwesikhashana lapho uqedile bese uhambisa umlenze ngemuva komlenze wangaphambili. Phindaphinda imibuthano eyengeziwe engu-10, ukuxubha kudlule isithende esingezansi manje.
Ukuhlola ifomu: Umlenze wakho wokujikeleza kufanele ujikelezwe ngaphandle. Lokho kusho ukuthi umlenze uphendukile, nge knee kanye shin ebheke phezulu kuya esibhakabhakeni. Ibhande lide futhi likhululekile, lingenwa, futhi unyawo lubuye lude futhi lukhululekile, aluguquguquki.
Inselele eyengeziwe: Uma usuzwa ukuthi akuseyona inselele ungayikhiphe ubunzima ngokususa isandla sakho ebhodini phambi kwakho bese uyithatha ngemuva kwekhanda lakho.
Kuyoba nzima kakhulu ukugcina umlenze wakho ulawulwe kule ndawo, kodwa leyo yinkinga. Bamba uqinile emathunjini akho omzimba futhi ugweme noma yikuphi ukushintsha okuzungezile.
Kufanele ngizizwe kuphi? Uma ujikeleza encane futhi uqinile futhi uqinile kufanele uzizwe lokhu emlonyeni wakho bese phansi ngaphandle kwethanga lakho. Uma imibuthano engu-10 ngayinye ingenele, zama 15 kuya ku-20 ngayinye indlela.
Ukwenza imibuthano emikhulu
Ukuhamba ngokuqondile emibuthanweni encane ongayifinyelela kwimibuthano emikhulu, noma lokho esikubiza ngokuthi i-Rond de Jambes.
Qala ngokuqondile njengoba wenza imibuthano encane ngesandla esisodwa emgqeni futhi umlenze ophezulu uphakanyiswe ngaphezu komlenze ongezansi. Ekuhambeni okuhamba phambili kuthwala umlenze phambili njengokungathi ukhahlela umlenze phambi kwakho ngokukhahlela okuphezulu. Yibambe lapho okwesikhashana bese uyibeka ngokucophelela ohlangothini. Yenza umlenze wakho wonke ufike phezulu kunakho konke ongakwenza ekubhekeni. Unyawo lwakho kufanele luhlose ukuhlala ngemuva kwehlombe lakho eliphezulu. Misa okwesikhashana endaweni yakho ephakeme kakhulu-uzozizwa ulele esiteni sangaphakathi.
Okulandelayo, uthwala umlenze ngemuva kokufinyelela nokuwulula phansi phansi nokude. Swayipha umlenze phambili ukuphinda le ngqikithi enkulu kathathu ngendlela efanayo.
Ukuhlola ifomu: Ukunyakaza komlenze akulona okukhohlisayo lapha kodwa kunzima kakhulu ukugcina isifuba sakho. Uzolingwa ukubuyela emuva lapho umlenze uhambela phambili futhi uqhubeke lapho umlenze ubuya. Sebenza ekuqiniseni isiqu sakho ukuze ukwazi ukukhulula umlenze wakho ukuba usebenze kanzima futhi uphakeme.
Inselele eyengeziwe: Uma usuzwa uzinzile, susa isandla sakho emgqeni bese uyibeka ngemuva kwenhloko yakho ukuze inselele ibhalansi yakho nokuzinza.
Njengenselele eyengeziwe, ungakwazi ukuguqula umjikelezo womlenze. Qala ngemuva bese uphakamisa umlenze ngokuphezulu ngangokunokwenzeka ohlangothini. Bese uhamba kancane kancane njengoba ungakwazi ukuya phambili. Phinda izikhathi ezingu-3 kule ndlela eqondayo.
Kufanele ngizizwe kuphi? Kumelwe uzizwe lokhu kuze kube yilapho umlenze ophezulu futhi ngokuqondile ngaphandle komzimba wakho we-gluteal muscle. Kuyinto engavamile ukuzwa ukujula okujulile kokubili amathanga angaphakathi nokukhathala kwemisipha emisipha ye-quadriceps yomlenze ophezulu.
Engeza ukulingana
Uma ufuna ukukhahlela ukumelana kwakho, ukwandisa ithoni yakho, futhi uthuthukise amasu akho, cabanga ngokungeza izinsimbi ezithile ze-ankle.
Sincoma amakhilogremu angu-1 kuya kwangu-3 ngesikhumba.
Ungadluli isisindo. I-ankle ikude kakhulu ne-hip, okwenza umthwalo omncane ukhokhise kakhulu ekuhlanganyeleni. Hlola ukuchungechunge olungenhla ngensimbi yezinyawo futhi uzizwe i-Pilates ishisa.