I-roll roll phansi yindlela elula yokuzijayeza usebenzisa i-abs yakho ukufezekisa ijika elihlosiwe lomgogodla esisebenzisa kakhulu kuma-Pilates. Ilula ngemuva kanye neminyango, njengoba isebenza izibeletho, futhi ifundisa ukuma okuhle. Yini engcono kunaleyo?
1 - Qala Isikhundla
Lena yindlela enhle yokuqeqesha izenzo eziyinselele ezinjenge- roll up , lapho usebenzise khona ukusebenza okulandelanayo kwe-abs engenhla nephansi ukuze ukhonkwane futhi ungasebenzi.
Lungisa udonga uhla phansi ngokuya phansi kuphela lapho ukhululekile, uguqa ngamadolo kancane, futhi ushiye izingalo zakho ezinhlangothini zakho.
Ukuqala:
- Yima ende ngokumelene nodonga. Ukushiya umzimba wakho odongeni, hamba izinyawo zakho izinyawo eziyisithupha kuya kweshumi kude nodonga.
- Donsela izibeletho zakho .
- Gcina amahlombe akho aphume ezindlebeni zakho, isifuba sakho sivuleke kanye nezimbambo zakho phansi uma uphakamisa izingalo zakho ngqo phezu kwekhanda lakho.
2 - Qala i-Roll Down
- Izingalo zakho zihlala zihambisana nezindlebe zakho njengoba ugoqa ikhanda lakho bese uqala ukuhambisa kancane umgogodla wakho phansi kude nodonga, ama-vertebrae ngama-vertebrae.
- Izibeletho zihlala ziphakanyisiwe futhi kunomqondo wokwandisa umgogodla njengoba uhamba phansi.
3 - Cwilisa i-Curve
- Njengoba lo mqulu uphuthuka, unethuba lokujula i-abs ye-abs ngisho nangaphezulu. Yenza kancane kancane, uhlolisise umgogodla kude nodonga. Vumela ikhanda nentamo yakho ikhululeke.
4 - E-Curve Deepest
- Roll phansi kuze kube yilapho ungaya ngaphandle kokuvumela izinyathelo zakho zisuke odongeni. Izisu zakho zomzimba zidonsa kakhulu.
- Ziva ijika ngokulinganayo eduze kwezingxenye ezingenhla, eziphakathi naphakathi.
- Ungase uthole ukulungiswa okuhle kwe-hamstring lapha.
5 - Ukubuya
- Qala ukubuyela kwakho odongeni ngokuqalisa i-roll ne-abs yakho ephansi. Lena amandla okunyakaza . Cabanga ngokusebenzisa i-abs engezansi ukuletha isikhumba sakho endaweni eqondile.
- Qhubeka up, ubeke i-vertebrae ngayinye eludongeni, ngayinye.
- Njengoba uqhubeka, izingalo zakho zihamba eduze kwezindlebe zakho futhi amahlombe ahlale ekhululekile.
6 - Isiphetho - Ukuma Nokunwetshwa
- Njengoba usondela eduze oqotho, uzozizwa umzuzwana lapho ungavumela izimbambo zihlale phansi njengoba amahlombe ewela endaweni. Kuzwa sengathi uthanda umzimba wakho ophezulu uphuma phakathi kwamahlombe akho.
- Letha umqulu wakho kuze kube sesikhundleni sokuqala. Qinisekisa ukuthi i-abs yakho ixhunyiwe futhi amahlombe akho ahlehlisiwe.
- Izikhali zinamaphethelo amakhulu kanye nesifuba esivulekile.
I-Wall Roll Down inguquko ephelele yokuguqula ukuthatha ukuqwashisa kwakho kwe-Pilates ekuphileni kwakho kwansuku zonke. Ungase ufune ukuhlola ukuma kwakho kwe- Pilates . Ungase futhi uthande ukuhlola amanye ama- Pilates aphindaphinda ama-exercised emuva .