1 - I-Pelvis engathathi hlangothi
Ukuqonda ukulungiswa kwe-pelvic ekuzivocavoca kufanele kube yinto ebaluleke kakhulu kunoma ubani ofuna ukukhulisa ukuphumelela kokuhamba kwabo. Ukulungiswa kwe-pelvis kuthinta konke okuphezulu nangaphansi kwayo, kusukela ekuhambeni komgogodla nentamo kuya kweyomilenze nezinyawo.
Ukulungiswa kwe-pelvic kuhlotshaniswa nokuhleleka okuncane, ubuhlungu be-back, futhi okungenani, amaphethini wokunyakaza angasebenzi. Uma sidlula isikhumba, sihlanganisa isisindo semisipha kuhlanganise nezimpande zethu ze- hip , glutes (butt muscles) kanye ne-quadriceps ngendlela eyenza ukungalingani kahle, nokulimala okungalungile kwe-pelvis.
Emfundisweni ye-Pilates, kukhona ukuhluka okuhlukile mayelana nokuthi uyenze yini ukuzivocavoca okunye nge-flat back noma umgogodla ongathathi hlangothi . Amanye ama-Pilates umzimba ayenziwa ngendlela evumela ukuba emuva kulandele umthamo ekuphenduleni ukubandakanya kwamasipha omzimba ukudala ukugoqa okuncane kwesikhumba. Kodwa lokhu akusikho okweqile okwenza ngendlela yabantu abaningi. Nokho, akukho mpikiswano eningi kakhulu, mayelana ne-pelvis egcwele kakhulu . Ngeke isebenze.
Kuleli khasi, sibheka ngokubheka eduze kwe-pelvis engathathi hlangothi, futhi ekhasini elilandelayo, i-pelvis egcwele kakhulu. Ngicabanga ukuthi uzokwazi ukubona umehluko. Esithombeni ngenhla, imodeli yethu ine-pelvis engekho hlangothi. Ngokuvamile ukungathathi hlangothi kuhambisane nokusebenza kahle kwemvelo kwesikhumba, kungakhathaliseki ukuthi umile, uhlezi noma ulele phansi .
Ukuze ubone ukuthi i-pelvic yethu yesimodeli isendaweni engafani hlangothi, qaphela ukuthi uma ipuleti isethelwe esiswini sayo esingaphansi, bekuyolala phansi, kungabikho phansi. Uma ngabe kufanele athathe lesi sikhundla, ungacabanga ukuthi i-pelvis yakhe yayisitsheni samanzi nokuthi amanzi ahlala ngokulinganayo futhi angahlali emhlane noma emuva.
2 - I-Pelvis e-Overly Tucked
Lapha imodeli yethu iphelile kakhulu. Lona umkhuba ovamile wokuzivocavoca, kodwa ekugcineni kunciphisa kakhulu. Isikhundla esingasimiseli isifuba noma senze imisipha yamathumbu ngendlela efanele.
Ungabona ukuthi uma ipuleti isethelwe esithombeni esiswini esincane, angeke silale phansi, sasizobuyela enkinobho yakhe yesisu. Ukuze athole isikhumba sakhe lokhu, umklamo wethu uye wafaka imisipha ye- hip flexible ngendlela eyovimba inkululeko yokuhamba. Kunamathele kakhulu kuwo wonke umsebenzi we-pelvic.
Lesi sikhundla singase sibonakale sijwayele. Abantu abaningi baphela lapha uma bezama ukwenza izivivinyo ezifana ne-crunches, noma i-Pilates iphakamisa futhi iphakamisa isifuba . Lesi sikhundla senza kube nzima ukuvuka, futhi kunzima ukusebenza imisipha oyifunayo ngempela, njenge-abs.
3 - Ukulungiswa Kwepelvic Okunamandla Kuvimbela Ukunyakaza Okuphumelelayo
Qaphela nina nonke enenkinga yokukwenza i-Pilates roll-up! Lapha, imodeli yethu izama ukwenza i- Pilates igqoke nge-pelvis enamandla kakhulu. Ungase ukwazi ukubona ukungabi nalutho kwalo. Ungase futhi ucabange ukuthi ukuhamba ngokuhamba nge-pelvis ekhushukile kungakhuphula kanjani ubuhlungu emuva kanye namanye amaphethini okuhamba ngendlela engafanele ekuphileni kwansuku zonke.
Lapha, izimpande ze-hip nezimo ze-model zihlanganiswa ngaphambili kwethanga lakhe emcimbini we-hip, ama-quads akhe ahileleke kakhulu, futhi ayikho indlela azothola ngayo umzimba wakhe phezulu phezulu nangaphezulu ubukhulu. Akukhona lokho nje kuphela, kodwa ungase ucabange ukuthi ukukhishwa kwe-hip nezimpande kungenza kanjani imilenze ifune ukundiza phezulu-inkinga evamile ekuhambeni kwe-roll-up. Isibonelo sethu sesifikile kuze kube manje ukuthi unenkathazo yokugcina imilenze efanayo kanye nezinyawo zakhe ziyaqhubekela eceleni
Uyabona ukuthi imodeli yethu ibukeka kanjani icindezelekile lapho phezulu kwethanga kuhlangana ne-hip, kunokuhlala isikhathi eside futhi evulekile? Lokho esikubonayo lapha yi-pelvis ekhombisa ukuthi i-back model iphinde ikhiphe kancane phansi njengoba ilungiselela ukugoqa - ngaphandle kwe-big tuck kanye nezimo ze-hip zihamba endleleni.
Funda ukusebenzisana nokungafani kokulungiswa kwe-pelvic ukuzivocavoca ngokwakho: Zama ukuthola ukuhambelana kwakho kokungahambisani nendawo . Bese uye emqulwini bese ukwenza ngaphandle kwe-tuck. Uma i-abs yakho ithola amandla kuyoba lula kakhulu kunokulwa ne-hip flexors yakho!
Siyabonga uSusie Haggas we-Happy Cat Pilates ngokuzimisela ukukhombisa ezinye izikhundla "ezingalungile".