Kulesi sifundo sisebenzisa ngokunenzuzo ezinye izithombe ezithunyelwe ngumfundi. USteve, umqeqeshi wePilates ekuqeqeshweni, wayenomusa ngokwanele ukuba asithumelele izithombe ezimbalwa zokuthuthuka kwakhe, ngosizo lomfundisi wakhe, ekusebenzeni kanzima kakhulu kwe-Pilates reformer.
Ngaphambi kokuthuthumela, ngeke sifunde lokhu kusebenza. Lokho esizokwenza ukubuka izakhi zefomu likaSteve ukuthi ungasebenzisa kuma-exercates amaningi owenzayo, kusukela ekuqaleni kokuqala.
1 - I-Plank Sagging ku-Reformer
Lokho esinakho lapha isikhundla sopulangwe eyisisekelo. Yini eyenza lokhu kube nzima nakakhulu ukuthi uSteve uyenzela ukuguqula i- Pilates reformer ngezinyawo zakhe enqabeni yezinyawo kanye nezandla zakhe ekuphumeni kwehlombe, okusho ukuthi ukuthutha komuntu oguquguqukayo kungamqeda ngaphandle uma ehlanganyela ngempela amandla akhe asePilates . Kusukela kule ndawo, kunezivivinyo zokuguquguqula eziba nzima nakakhulu, njengokulawula ibhalansi ngaphambili, noma umlenze udonsela phambili ushintsho.
Kulo mbono wokuqala, uSteve usitshengisa izinto ezindala ezingahle zihambe kahle ngeplank isikhundla - futhi akunandaba ukuthi wenza iplanti eyisisekelo, phakamisa phezulu, umlenze udonse phambili noma usule isikhathi eside ku-reformer, lezi zinkinga zivela .
Lokho esikufunayo kuyindlela ende kusuka e-ankle kuya endlebeni. Okubonayo kuze kube manje ukuthi ikhanda likaSteve liyehliwe futhi uthola ukwesekwa okuncane kakhulu emkhakheni wakhe. Lezi zinto zihlose ukuxosha amahlombe akhe kanye nokuphuma kwezingalo zakhe. Ungabona lokho, kunjalo?
Qaphela ukuthi uma sizizwa singaqiniseki, njengoba kunoma ubani ozobe esesimweni esibucayi, sivame ukulayisha kunoma iyiphi indawo esiyicabanga ukuthi sinamandla kakhulu. Emadodeni, ngokuvamile kuvame amahlombe. Uma lokhu kungowesifazane ungambona endaweni engaphezulu ye-pike ezama ukulinganisa amandla nomlenze emilenzeni nasezintweni.
Okulandelayo, ake sibone ukuthuthukiswa kokuqala kukaSteve.
2 - Ukulungiswa kwe-Pilates Reformer: Ukukhishwa kwe-Abs
Bheka ukuthi umehluko owenziwe nguSteve ukuba ahlanganyele izidumbu zakhe zomzimba. Uthole ukwesekwa okuyisisekelo ngokudonsa imisipha yakhe ejulile emathunjini kuya emthonjeni wakhe. Lonke umugqa ungcono kakhulu futhi amandla aqala ukulinganisela. Manje njengoba ingqikithi ebaluleke kakhulu yenza umsebenzi wayo, kuyoba nokuvikeleka okwanele kuSteve ukuphakamisa ikhanda lakhe.
Okulandelayo, ukuthuthukiswa okuningi. Futhi ukuthi ungathola kanjani lapha.
3 - Ukulungiswa kwe-Pilates Reformer: Ukuthola Umzila Odelele, Oweqile
Kungcono kakhulu. Njengoba i-abs ingasebenzi futhi ikhanda liphakanyisiwe, uSteve useduze nendawo ende, eqondile kusuka ku-ankle kuya endlebeni. Uyabona yini ukuthi imilenze kaSteve ibukeka inamandla futhi ibambe iqhaza nge- midline ? Iso elibukhali lingase liqaphele ukuthi i-triceps yakhe (emuva kwengalo) ivuliwe futhi.
Kukhona izinkinga eziningi emahlombe nasentanyeni. USteve unenhloko, kepha akayikuthembela ngokugcwele. Ungabona yini ukuthi isimemo lapha nguSteve ukuba akhulise umcibisholo wakhe uvumele amahlombe akhe abuyele phansi? Lokho kungavumela inkululeko eyengeziwe entanyeni yakhe, ivule esifubeni sayo, futhi ixhumane naye ekusekeleni kwakhe okuyinhloko. Cabanga ukuthi yiyiphi indlela enhle, elinganiselayo ezokwenza.
Ungase ucabange: Lindela umzuzu, umfana ukhonjiswe ngokucophelela emshinini we-Pilates ongasakaza ngaphansi kwakhe futhi ufuna ukuba aphakamise ikhanda lakhe futhi enze "umugqa omuhle". Ngizofika kanjani ngisho nokufika lapho?
Impendulo yukuthi uzokwakha kuwo. Nazi ezinye izivivinyo ukuze uqale:
- Kneeling Arm / Leg Leg - Ukuzivocavoca okulula okuqala ukwakha amandla kanye nesisu esizoyidinga.
- Iplanki (yebo)
- I-Swan - yilapho uzothola khona ukuhlelwa, ukuxhaswa okuxhaswe emgqeni wezintambo.
- Push Up - izothuthukisa amandla engalo kanye namahlombe kanye nokusiza ukwenza ukuxhumana komzimba okuphelele okudingayo ukuze ugcine ifomu njengoba lihamba.
- I-Leg Pull Front - ukuhamba okuphakathi okuzokwakha ukuqina kwe-pelvic ne-shoulder.
Ngaphambi kokuba sihambe, sibonga uSteve. Lokhu kuyisivivinyo esinzima kakhulu futhi wenza umsebenzi omuhle kakhulu. Futhi, eqinisweni, ngenxa yomfundisi u-Irene Apostolides kusukela kuCore Connection Pilates kanjalo. Izithombe ezinjengalezi ziyasiza kithi sonke!