"Thinta ku-abs!" Ibinzana elincane elingase libizwa ngokuthi i-Pilates chant, nokho akuqondwa kahle.
Ukudonsa izibeletho kusemqoka ekusebenzeni kwePilates yokuzivocavoca . Kuyindlela ekhuthazwayo ngezilungiselelo zokwelashwa ngokomzimba, ekuqeqesheni amandla, nakwezinga elithile emhlabeni wonke wokuzivivinya njengendlela yokuzinzisa umgogodla.
Ukwenziwe ngokufanele, ukuqeqesha izibeletho kuzokudala umgudu ohlangene wamandla osekela umgogodla futhi uthuthukise ukuzinza nokukhululeka komzimba wonke.
Kuyini "ukudonsa ku-abs" ngokuphumelelayo, futhi kuhluke kanjani ekudambiseni "ukuncelisa phakathi" okubonisa ukuthi kunemibono eminingi yokuzivocavoca?
Ku-Pilates, sibheka ukwakha isisekelo esinamandla nesisimeme sokuhamba. Sihlakulela leli gumbi lokunyakaza ngokusebenzisa imisipha ye-pelvic floor kanye nayo yonke imisipha yomzimba, efundisa ukuba isebenze kahle futhi ihambisane nemisipha yangemuva.
I-Pilates ibeka ukugcizelela okukhethekile ekuqeqesheni imisipha ejulile yesisu, njenge-transversus abdominis. Lezi zinhlanzi zivame ukuthuthukiswa futhi zingasebenzi ngokulinganayo nemisipha yomzimba ephezulu kakhulu, njenge-rectus abdominus edumile (i-abs ye-abs mus muscle).
Izithombe ezinjengokuthi "udonsa inkinobho yakho esiswini emgodini wakho," noma ngokubi nakakhulu, "uzenze sengathi ujeziswe esiswini" kuvame ukusetshenziselwa ukukhuthaza ukungena okujulile kwe-abs. Lezi zithombe, ngenkathi zibonisa ukubukeka kokudonsa ngaphandle, zingadukisa.
Bafaka ukugcizelela ukudonsa esikhwameni futhi kungase kukhuthaze ukuqhuma phambili ukuqhuma phambili kwe-torso kanye ne-tuck of the pelvis. Izakhi zangaphakathi zokwakha umgogodla ozinzile aziqaleki enkinobho yesisu, kepha ngokubandakanya izicathulo zesitezi sezintambo.
Sebenzisa isitezi samaPelvic
Ukusebenza emisipha ye- pelvic akuyona nje yabesifazane noma ukubuyisela emuva ekukhulelwe .
Ukuzibandakanya kwemisipha yegumbi lokugaya kubalulekile ekuhlinzekeni isisekelo esiqinile sokunyakaza kunoma ubani. Uzizwa sengathi udonsa phansi phansi kwe-pelvic phezulu nangaphakathi nendawo ephakathi. Omunye angase futhi acabange ukudonsa amathambo ahlala ndawonye. Lokhu kufana nokuzivocavoca kwe-Kegel. Ukuphela kweqiniso kwangempela kusemandleni. Kwi-Kegels, enye igxile ngokuphelele emgodini we-pelvic, futhi ukudonsa kungase kube nobudlova futhi kuqhubeke kunalokho ongayisebenzisa ukuze usebenzise umzimba jikelele.
Ngena ngaphakathi bese u-Scoop ama-Abdominals
Ngemuva kokuthi igumbi lesisu livuliwe, i-pull-in yangempela iqala nje ngaphezu kwethambo le-pubic futhi iba yinkimbinkimbi ejulile yezibeletho eziphansi. Ukusuka lapho, isenzo sokudonsa siqhubekela phezulu ukuze sidonsa inkinobho yesisu emgodleni, bese endaweni yangasese yesisu. Ukusuka lapho, abanye abantu bathola ukuthi bangathola ukuphakama okungeziwe kwezimathumbu; lokhu kuyi-scoop yangempela ye-abs. Lezi zinyathelo azibonakali zilandelana njengoba zingase zizwakale, kepha ukuqonda okuphezulu kuyindlela engcono kakhulu yokuzibandakanya ngokuzibandakanya izicubu zomzimba ngendlela efanele. Qaphela: Ukudonsa akukhona nje kusuka phambili kuya emuva, kodwa futhi kusukela ezinhlangothini zesiqu.
Imisebenzi Eyisisekelo Emuva Nge-Abs
Ukudonsa i-abs kuyovame ukuqhutshwa ngomgogodla ongathathi hlangothi .
Lokho kusho ukuthi izintambo zemvelo zomgogodla zikhona futhi ukudonsa akukwenzi ukuhamba phambili komgogodla ophezulu noma uhlaka lwesikhumba. Njengoba izibeletho zisuka, kubalulekile ukugcina ubude nobubanzi ngemuva njengoba imisipha inselele ukulwa nokudonsa izibeletho. I-Pilates isebenzisa kokubili i-flexion phambili kanye nesigcawu noma ijika (bheka ukuthola i-C-curve ) yakho ephansi emuva kokuzivocavoca okuningi kwi-Pilates, kodwa leyo yizinqumo ezenzelwe izinhloso ezithile zokuzivocavoca ngaphesheya kokuqala kokudonsa kwi-abs. Ngokuvamile, umgogodla ongathathi hlangothi yisimo esiqine kakhulu nalokho esikufunayo ukunyakaza okusebenzayo kwansuku zonke.
Indlela Yokuphefumula Ngomsebenzi Wokuphefumula
Umbuzo okhuphuka kakhulu kubantu abafunda ukukhipha izibeletho zabo, "Uma nginakho yonke into engisongayo, ngiphilisa kanjani?" Impendulo yukuthi ngokuvamile sisebenzisa inani eliphansi kakhulu lokuphefumula kwethu futhi sivame ukugxila emzimbeni wangaphambili. E-Pilates, sisebenzisa ukuphefumula kokuphefumula ukuze kuvumele umoya uphuthuke ngokugcwele emaceleni nasehla ngemuva komzimba. Ukwenza kanjalo kunikeza igumbi lokuphefumula okuningi, futhi kusiza ukuvuleka nokwandisa emuva komzimba kanye.
Nini Ukudonsa Emadodini
Ku-Pilates nakwezinye izinhlelo eziningi zokuzivocavoca, ukudonsa esiswini kungasetshenziswa kakhulu njengethuluzi lokuqeqesha. Umqondo wukuthi imisipha izoqina, futhi ukusebenzisana kwabo kuhleleke kangcono ukuze ukunyakaza kwansuku zonke, noma ukunyakaza kwezemidlalo, kusekelwe kalula. Inhloso akusho ukuthi ukudonsa okukhulu kunesimo esihle esingaba sisenzo ngaso sonke isikhathi. Njengoba omunye eba nomgogodla oqine, imisipha iba toned kakhulu futhi ilungele isenzo. Kodwa asikho isidingo sokuzama ukudonsa i-abs yakho yonke usuku.
Ukuhlanganisa Ukusebenza Kwesisu
Ukudonsa emathunjini kuyingxenye yokwakhiwa kwamandla nokuhamba okuphumelelayo ku-Pilates. Sibheka njalo isithombe sonke lapho ukulungiswa kwazo zonke izingxenye zomzimba, ukusetshenziswa okugcwele kokuphefumula, nokusetshenziswa kokuqwashisa okugxile kubalulekile ekufezeni izinzuzo ezigcwele zomsebenzi ngamunye. Funda kabanzi mayelana nendlela yokuhlanganisa yama-Pilates yokuzivocavoca kanye nemigomo eyisithupha ye-Pilates .
Manje ukuthi unolwazi olubanzi mayelana nokuthi ungasebenzisa kanjani izibeletho zakho, ungase ufune ukubeka i-abs yakho ekuvivinyweni nge- series ye-Pilates flat abs .