1 - Ukubhukuda ezingeni le-Beg / eliphakathi
Ukubhukuda kuyisimiso sokuzijabulisa, kodwa futhi kuyinselele njengoba kuletha zonke izingxenye zomzimba ukudlala. Ngenhlanhla, ukubhukuda kulula futhi ukuguqula.
Ukubhukuda kwenza i-counter enkulu ithambekele kakhulu emisebenzini eminingi ye- Pilates Mat efuna ukudlula phambili.
- Themba esiswini sakho nemilenze iqonde futhi ndawonye.
- Ukugcina amahlombe akho ehlombe ehlelwe emuva futhi amahlombe akho asuke ezindlebeni zakho, welula izandla zakho phezulu.
- Thatha i-abs yakho ukuze uphakamise inkinobho yakho yesisu kude phansi.
- Uma usuka phakathi nendawo, welula izingalo nemilenze yakho kuze kube manje eziphambene nalokho ezivela phansi. Ngesikhathi esifanayo, thola ubude obuningi emgodleni wakho lapho ikhanda lakho likhuphuka ematheni njengesandiso sokufinyelela komgogodla wakho. Gcina ubuso bakho phansi ukuya ematheni; ungadli intamo yakho.
- Qhubeka ukufinyelela izingalo zakho nemilenze isikhathi eside kakhulu kusuka esikhungweni sakho njengoba uhamba ngakwesokunene kwengalo / umlenze wesobunxele, khona-ke umlenze wesokunxele / wesokunxele, ukuwashaya up and down in impulana encane.
- Vumelanisa umoya wakho ngokunyakaza ukuze uphefumle ngokubala okungu-5 ukukhahlela futhi ufinyelele, futhi uphumelele ku-5.
- Ngethemba, uzizwa sengathi ufana nokubhukuda!
- Yenza imijikelezo emibili noma emi-3 yezinombolo eziyisihlanu zokuhamba nokuphefumula, futhi izibalo ezingu-5 zihamba nokuphefumula.
2 - Amathiphu nokuguqulwa
Amathiphu
- Gcina konke isikhathi eside, eside, eside, sifinyelele kusuka esikhungweni sakho.
- Gcina ikhanda nentamo yakho isebenza njengezandiso zomgogodla wakho futhi ungaphuli umugqa entanyeni.
- Vikela umhlane wakho ophansi ngokugcina umsila wakho uhamba phansi ubheke umbhede.
- Uma iphethini lokuphefumula liyinkimbinkimbi ekuqaleni, yishiye.
Ukulungiswa kokubhukuda
- Zama ukusebenza ngehafu nje noma engezansi kwengxenye yomzimba wakho. Emfanekisweni ngenhla, uSusie usebenza nje isigamu esiphezulu somzimba wakhe njengoba eqinisa ukunyakaza ngokugcina isisu sakhe siphakamise futhi sibheke phansi sibheke phansi.
- Labo abanezinkinga ezingemuva nangemuva bangase bafune ukusebenza kuphela ingxenye engezansi yomzimba.
- Zama ukugcina ikhanda lakho phezu kombhede bese usebenza nje imilenze. Finyelela umlenze ngamunye ngaphandle, isikhathi esisodwa, ngokwanele ukuthi akhuphule ngamasentimitha amabili noma ematheni. Uma usukhululekile ngalokhu, zama ukwenza ukunyakaza komlenze okuhambayo ngokulandelana okusheshayo.