Imizimba ye-Pilates yokugqoka isuka ekuzivocavoca okwenziwe ngemuva kwakho ukuya phambili ehlezi ehlezi, eguqa futhi ekugcineni emi. I-Spine Stretch Forward ithatha ikhasi kusuka ekuhambeni okuhleliwe futhi ingenziwa noma yikuphi lapho unekamelo lokuhlala nemilenze yakho enwetshiwe. Kuyinto elula kakhulu ngemuva nangeminyango, kodwa okubaluleke nakakhulu ukuvivinya umzimba emzimbeni kanye nokulungiswa kokuzivocavoca kamuva emasilabhini asePrates.
Landela imiyalo engezansi ukuthuthukisa inqubo yakho ye-Spine Stretch Forward.
Ukulungiselela
Hlala phezulu ubude bakho obuhle kakhulu. Cabanga ngamahlombe akho ngokuqondile phezu kwamathambo akho ukuze ungahlali phambili noma ungabuyeli. Ukusebenzisa isibuko ukuhlola isikhundla sakho iphrofayili izokusiza ukuba ubone ukulungiswa kwakho futhi usebenze ifomu elingcono njalo uma usebenza.
Imilenze yakho inwetshwa ngobubanzi behlombe ngaphandle, futhi izinyawo zakho ziguquguquka. Uma uhlelwe ekutheni u-Yoga usayizi wokuzivocavoca, izinyawo zakho kufanele zihambe ngaphandle kweMat. Lungisa ngemuva kwentamo yakho bese ufinyelela phezulu kwekhanda lakho esibhakabhakeni. Amahlombe akho ahlale ekhululekile ngenkathi isikhumba sakho singena ngaphakathi nangaphezulu.
Isinyathelo # 1
Faka futhi ukhulise izingalo zakho phambi kwakho, ukuphakama kwehlombe. Izintende zibhekene phansi futhi iminwe yakho iqhubeka phambili. Qiniseka ukugcina izingalo zakho ngqo ngokuhambisana namahlombe nokugcina ububanzi obuhleliwe phakathi kwezikhali.
Isinyathelo # 2
Exhale njengoba ukwandisa umgogodla wakho emgqeni omkhulu "C" ovelele phambili. Cabanga ukuma kwecala eliphakeme nelinye eliphakeme elingaphezulu "C" hhayi icala eliphansi elincane "C". Inhloso yakho i-arc ephezulu emgogodleni kanye nokugxila okujulile ezibelethweni zomzimba. Le C-Curve ivela emisebenzini eminingi ye-Pilates futhi i-Spine Stretch Forward yindawo ekahle yokuyiqonda.
Isinyathelo # 3
Kusukela endaweni ephansi kunazo zonke ekusebenziseni, phindela isenzo bese uqala ukuvula i-vertebra eyodwa ngesikhathi. Lokhu kwaziwa njengamazwi omgogodla futhi kufanele kwenziwe kahle. Ukulandelana lokhu kuqhutshwa isenzo ngokuqala ukuzungeza emuva kwe-back back, bese ubuyela emuva bese emuva phezulu. Ekugcineni ikhanda liza ngokugcwele. Ngesikhathi sonke salokhu kuqhuma ukuqhuma izibeletho zithinte futhi zisebenze ngokudweba kokubili futhi phezulu.
Amathiphu wezobuchwepheshe
Qinisekisa ukugcina imilenze iqhuma futhi iqonde njengoba ukhulisa ukulula. Emhlane wamadolo asebenza ngaphansi kweMathe ngaphansi kwakho. Iziqongo zamathanga zenzelwe ukwengeza ekuhambeni kokuqondisa.
Umgomo wakho omkhulu ukufinyelela umqhele noma phezulu kwekhanda ukuya kuMathe ngenkathi ugcina isithuthuthu esingenalutho phambi komzimba.
Gwema noma yikuphi ukuphahlazeka komgogodla. Abantu abaguquguqukayo bangase bakuthole kulula ukuphumula isibhubhe esivumelwaneni. Noma kunjalo, lokho kuqeda ngokuphelele umsebenzi wokuzivocavoca. Sebenzisa ijika lakho le "C" futhi uzokwelula umgogodla bese uqinisa izibeletho zakho.
Cabanga ngendlela elula. I-Pilates isebenzisa ukuphikiswa kuzo zonke izivivinyo. Ngaphakathi kwesiNgqamuzana sokuPhumela IsiPhambano, izingalo nemilenze kuyaqhubeka phambili kodwa isisindo sidonsela emuva kakhulu.
Ukuguqulwa
- Uma izintambo zakho ziqinile, hlala endaweni ephakanyisiwe, njengethawula elihlungwe noma i-yoga block. Ungazama futhi lokhu kuvivinya ngamadolo akho ugobile futhi unyawo lwezinyawo phansi. Ngokuhamba kwesikhathi kufanele uthole ukuguquguquka okukhulu.
- Kubuye kusebenze kahle ukwenza lokhu kusebenza ngeminwe noma izintende zezandla ezihamba phambili phansi phambi kwakho. Lokhu kuhluka kuzothatha ukucindezeleka okuvela emahlombe nasenhla yangemuva.
Hlanganisa umzila ohamba phambili we-Spine Stretch Forward njengengxenye yesikhathi esheshayo ekhaya. Ukuzivocavoca okulodwa kuzokusiza ukwenza zonke izivivinyo zokugcoba emathini we-Pilates kanye nezinye izinyathelo ezithembele ekukhulumeni komgogodla.