Thola i-Great Pilates Warmup Ngama-Exercises ama-5 alula

Isikhungo bese uvumelanisa ngaphambi kokuzivocavoca kwakho

Ukuqwashisa ikhwalithi yobukhona bakho emzimbeni wakho yingxenye ebalulekile yokulungiselela ukuqeqeshwa kwePilates . Lezi zivivinyo ezinhlanu ezilula zakha kwi- Pilates eyisisekelo . Zizokusiza ukuvumelanisa nokuzibeka phakathi kwakho njengoba uhambela ekusebenzeni okunzima nakakhulu. I-Pilates iyindlela yokuqeqesha umzimba nomqondo ukuba basebenzisane ndawonye ukuze benze ukuhlangenwe nakho okuphumelelayo, okudidiyelwe, okunyakaza-kokubili emathini okuqeqesha futhi njengoba uhamba ngempilo yansuku zonke.

Imprint

Ukunyatheliswa kwemibhalo kungase kube yi- Pilates eyisisekelo kakhulu yokuvivinya umzimba , kodwa futhi kungaba yinto ebaluleke kunazo zonke. Ukunyathelisa kuncibilikisa ngokujulile futhi kugxile. Kuyinto enhle yokunciphisa ukucindezeleka, futhi njengendlela yokuzibeka ngaphambi kokuqala noma yikuphi ukuvivinya umzimba.

1. Themba ngemuva kwakho ngezingalo zakho ezinhlangothini zakho, amadolo aguqulwe kanye nezinyawo phansi phansi endaweni engavumelani nomgogodla .
2. Ukuphumula ngokweqile amahlombe akho, umhlathi, umphimbo, umgogodla, imisipha yomzimba, umgogodla, izinyathelo nemilenze. Philisa ngokujulile njengoba uphumule.
3. Bona ngeso lengqondo umgogodla wakho wokugwedla uphinde ujike phansi emgodini, ukushicilela kancane kancane ngokumelene nobuso bawo.
4. Ingabe ukufaka okungenani ukuphefumula okungu-3 kuya kwemihlanu.

Ukufinyelela kwezimpi nokudonsa

Kungakhathaliseki ukuthi wenza umshini we- Pilates noma imishini yokusebenza , uzosebenza ukugcina indawo yakho yehlombe igxilile kuyo yonke indawo. Ukufinyelela kwengalo nokudonsa umsebenzi wokuzivocavoca kuyamangalisa ekusizeni ukubeka ukubeka izingalo namahlombe akho.

1. Ema, phakamisa izingalo zakho ukuze zihambisane phansi futhi ziqonde ngqo emahlombe akho, zigcine amahlombe akho phansi.

2. Vula bese ufinyelela izingalo zakho phambili ngamasentimitha ambalwa, uvula amahlombe akho ehlombe.

3. Exhale bese ubuyela emahlombe akho endaweni yokungathathi hlangothi. Izingalo zakho zisandisiwe.

4. Faka futhi uphinde uqoqe izingalo zakho kanye namahlombe ndawonye.

5. Exhale uphinde ubuyeke amahlombe akho ahambisane nawo.

6. Phinda lokhu kusebenza izikhathi ezintathu kuya kwezihlanu.

I-Curl yamaPelvic

I-curl yama-pelvic ivame ukusetshenziselwa amakilasi e-Pilates njengomoya oshisa-up for the spine and muscular muscles . Ungasebenzisa futhi i-curl ye-pelvic ukuhlola ukulungiswa kwakho. Gxila ekuqwashweni komugqa wendawo kanye nokulinganisela phakathi kwamacala amabili omzimba.

1. Qala ukuphefumula okulandelanayo
2. Exhale. Hlanganisa imisipha yomzimba bese udonsela inkinobho yakho esiswini ukuya emthonjeni wakho. Vumela leso senzo siqhubeke ukuze i-abs ingene ngaphansi komgogodla ophansi phansi.
3. Faka. Cindezela phansi ngezinyawo zakho bese uqala ukugubha umsila wakho phezulu. Hlanganisa u-sequentially izinkalo zakho, umgogodla ophansi, nomgogodla ophakathi, ugcine imilenze yakho ihambisana. Uzohlala ulayini oqondile kusukela ezinqulwini zakho kuya emahlombe akho.
4. Exhale. Gcwalisa umgogodla wakho phansi phansi oqala ngemuva, ama-vertebrae nge-vertebrae, kuze kube yilapho umgogodla ophansi uhlala phansi.
5. Faka. Khululwa emthonjeni ongathintanga.
6. Phinda izikhathi ezintathu kuya kwezihlanu.

I-Swan Prep

Uma udosa u-prep njengempi ye-warmup uzoqala kakhulu kakhulu. Kuthe nje ukuthola umgogodla ulungele ukwenza ezinye izinhlobo zokuzivocavoca emuva (ukuguqula emuva) izinhlobo zokuzivocavoca, ukuthola i -abs enikezwe ukusekela nokuxhumanisa nomoya.

1. Themba ebusweni phansi.
2. Gcina izingalo zakho eduze komzimba wakho njengoba ugoba izingxube zakho ukuletha izandla zakho ngaphansi kwamahlombe akho.
3. Yenza imisipha yakho yesisu , uphakamise inkinobho yakho esiswini kude nombhede.
4. Faka. Nciphisa umgogodla wakho ucindezela iziphambili zakho nezandla kumat.
5. I-Exhale: Gcina i-abs yakho ephakanyisiwe njengoba ukhulula futhi ukwandisa umgogodla wakho, ubuyisa umlenze wakho ematheni ngokulandelana.
6. Phinda izikhathi ezintathu kuya kwezihlanu.

I-Roll Down

Udonga luqala phansi futhi lushukumisa umgogodla, futhi luyakuthola i-abs yakho ifudumele. Kuyinto yokuzivocavoca okuhle kakhulu okuzoyisebenzisa njengenguquko kusukela phansi ukuya emihleni noma emele phansi. Lapha sisebenzisa udonga ukusiza ukusetha ukulungiswa okuhle . Ungasebenzisa lo msebenzi njengendlela yokuphumula okusheshayo ekhaya noma ehhovisi.

1. Hamba ubude ngokumelene nodonga bese uhamba ngezinyawo zakho kuphela ngamasentimitha angu-6 kuya kwangu-10 kude nodonga.
2. Donsela izibeletho zakho .
3. Phakamisa izandla zakho ngqo phezu kwekhanda lakho.
4. Nod ikhanda lakho bese uqala ukuhambisa kancane umgogodla wakho phansi kude nodonga. Gcina i-abs yakho esikoleni.
5. Roll phansi kuze kube yilapho ungaya ngaphandle kokuvumela izinyathelo zakho zisuke odongeni.
6. Qala ukubuyela kwakho odongeni ngokuqalisa i-roll ne-abs yakho ephansi nokuqhubeka ne-vertebra nge-vertebra.
7. Buyela esimweni sakho sokuqala.

Qala ukusebenza kwakho

Manje njengoba ushisa, ungaqala ukuqeqeshwa kwakho . Njengoba wenza kanjalo, uzobona ukuthi umzimba wama-Pilates amaningi wakha ekuhambeni kwakho okwenzile.