Ukudilika kwe-Swan kuyinto umsebenzi owenziwa nge-Pilates osebenza ngemuva, izibeletho, iziqhumane, izintambo kanye namathanga angaphakathi. Kuyindlela ehambelana nokunyakaza okuthuthukako okwakhiwa ku-Pilates swan. I-Swan dive akuyona yonke into. Uma unesiqalo, noma unenkinga yangemuva noma yentamo, sebenzisa i-swan . Uma ufuna ukunikeza i-swan ukuhamba, kufanele uzibophezele ekusekeleni ngokugcina i-abs yakho idonsa ngaphakathi, ngemuva kwakho isikhathi eside, futhi umsila wakho uhambela phansi isikhathi sonke!
1 - Cindezela phezulu ku-Swan
Hlela: Ulale ngesisu sakho.
Phakamisa izibeletho zakho phansi bese uthumela umsila wakho phansi phansi, unamathisele ithambo lesifuba.
Imilenze yakho iqondile. Bangase bahlukane kancane.
Ama-blade akho ehlombe agxila phansi ngemuva kwakho lapho izandla zakho zibeka izandla zakho ngaphansi kwamahlombe akho.
I-Inhale : Londoloza umgogodla omude lapho ucindezela ungene ku-swan.
2 - Qhubeka Ukucindezela Phezulu
Qhubekisa ukungena kwakho: I-arc yomgogodla wakho ikhula isikhathi eside njengoba ucindezela nge-swan futhi kuze kube yilapho izingalo zakho ziqondile noma ziqonde ngqo.
Kubaluleke kakhulu ukugcina ubude emhlane, ne-tailbone phansi ne-abs ukuphakamisa, kunokuba uphakamise phezulu. Ungaziphakamisi phezulu kangangokuthi uzizwa uncike ekugcineni kwakho okuphansi.
3 - Khipha Izikhali UkuDwala Ngaphambili
I-Exhale: Khipha izingalo zakho, uwadlulisele ngqo eceleni kwezindlebe zakho.
Umzimba wakho uzothuthuka phambili futhi ngoba ugcina i-arc yakho ende futhi imilenze yakho izovela. Umsebenzi wakho ukugcina izithanga zakho zangaphakathi ne-glutes zibandakanya, i-abs yakho iphakanyisiwe, namahlombe akho ahlanganiswe nomnqopho wakho.
4 - Linganisa ukuze Ubuyele Emuva
Akukakholeki, kodwa ungakwenza.
I-Inhale: Gcina umumo wakho omnandi, omude we-arc futhi usebenzise ubude nokufinyelela emzimbeni wakho, kanye nenhloso, ukugubha emuva nangaphandle ngezandla zakho zanda. Ungadonsa umzimba wakho phezulu noma konke kuzolahleka futhi ngeke uphinde uhambe. Thola ukunyakaza ngokusebenzisa isandiso sakho kanye namandla-gwetsheni umsebenzi, amathanga angaphakathi asebenza, ama-extensors abuyele emuva, futhi angabikho.
Lena inguqulo ephambili kakhulu. Kuhle ukuwakha ngokusebenzisa ukunyakaza okusekelwe ngezansi
5 - I-Alternate Rock Emuva: Izikhali Zihamba Ngaphansi Kwabalandeli
Faka: Faka izandla zakho ngaphansi kwamahlombe akho bese ucindezelezela nge-swan ukuze uphinde uhambe.
6 - Hamba Nge-Flow
Phinda udilize i-swan 3 izikhathi eziyisihlanu.
Lokhu kuyisisindo esinamandla esisebenzisa umoya ukuze usize. Zama ukwenza i-swan igxume ngomqondo wokugeleza ngokusebenzisa ingxenye eyodwa kwesinye. Ngezinye izikhathi kuboniswa njengezinyathelo ezimbili ezibukhali - up futhi ukhululeke - kodwa kungcono ngokuphefumula okuhambisanayo nesenzo esiqhakazile.
Njengoba usebenza ngokuzivocavoca okuphambili kakhulu izimiso zePilates , njengokuphefumula nokugeleza, yilokho okubenza babe nemisindo yomzimba / ingqondo eyinkimbinkimbi esikhundleni sokuzivocavoca.
I-Swan dive iyisimo esilula sokwandisa emuva. Kungumqondo omuhle ukulandela ukuvivinywa okufana ne-swan dive ne-restful counter stretch, njengokungena ekungeneni kwezingane .