Ukuzivocavoca kwangaphakathi kwethanga kungenye yezinhlobo eziningi ezifunwayo zokusebenzisa imiyalelo. Kodwa ngaphambi kokuba ngikubhekise emisebenzini ethile yangaphakathi yethanga, ngifuna ukwenza amaphoyinti ambalwa ngomsebenzi wangaphakathi wethanga engithemba ukuthi uzokusiza ukuqondisa imizamo yakho ekusebenzeni okusebenza kahle.
Izindla zangaphakathi nokulahlekelwa kwesisindo
Okokuqala, ake sithole iqiniso elibi endleleni: Ayikho into enjalo njengokunciphisa kwamabala.
Awukwazi ukulahlekelwa isisindo endaweni eyodwa kuphela ngokusebenzisa leyo ndawo. Ukulahleka kwesisindo kwenzeka kuwo wonke umzimba. Ngaphandle, uma udinga ukulahlekelwa isisindo, futhi ulahlekelwa yikho, ukuveza ithanga elingaphakathi elingaphakathi lizozizwa lihle kakhulu.
Uma umgomo wakho ukuzwisa ithanga langaphakathi, kubalulekile ukwazi ukuthi kukhona isethi yonke yemisipha ehlangene eyenza ithanga langaphakathi. Imisipha ngayinye isebenza kancane kancane, futhi bonke basebenza emakhonsathini neminye imisipha yomlenze. Ngenxa yalezi zizathu, kufanele uthathe izindlela ezimbalwa ukuze uqiniseke ukuthi uthola imisipha ehlukahlukene yethanga langaphakathi. Ngakho funda ku.
Okungaphezulu Kwisindo Esingaphakathi Kwangaphandle Kunakudla Iso
Eminye yemisipha esifuna ukuyivola uma sikhuluma ngendwangu yangaphakathi ingaphakathi lomlenze, kodwa ezinye zibuye zibheke phambili ngaphambili, futhi ezinye zibophe ezitheni kusukela emuva kuya phambili. Futhi, imisipha ehilelekile nekhanga langaphakathi inezenzo ezahlukene.
Ezinye izinhlanzi zangaphakathi zethanga ziletha umlenze ungene emzimbeni, ezinye zisiza ukugoba noma ukulungisa umlenze, futhi ezinye zijikeleze umlenze noma ziguqule unyawo. Ngakho-ke njengoba kungenzeka ucabanga, kufanele usebenze umlenze ngezingxube ezahlukene, futhi ngezinhlobo ezahlukene zokunyakaza ukuze ufike emisipha yangaphakathi yethanga. Yiqiniso, ngaso sonke isikhathi kufanele sisebenze imilenze ngendlela elinganiselayo - okuyiyo ekugcineni ezokwenza ngcono ukunyakaza komlenze, ukubukeka, nokuvikela idolo.
I-Adductors nangaphezulu
Abantu abaningi bezintuthwane zangaphakathi zethanga bafuna ithoni yokubukeka, i-gracillus, kanye ne-adductor magnus, isibonelo, kuthiwa yi-adductors. Lokhu kusho ukuthi baletha umlenze ekubhekeni komzimba womzimba - kulula ukukhumbula, bangezela umlenze. Abathengi, abathola okuningi emgqeni wangaphandle womlenze, yimisipha ethatha umlenze kude nomjikelezo womzimba - uyayithatha, njengenhlanhla. Kwabaningi bethu, abathumbi bethu banamandla kunabathengisi bethu, ngakho-ke amathanga ethu angaphakathi ayabuthakathaka futhi umlenze ongaphakathi ubonisa ukuthi ngombono ongenamathele. Izindlela eziningi ezingaphakathi zethanga zigxila kubathengisi, lezi zivivinyo ezenza imilenze ibheke komunye nomunye. Imilenze ehlezi yisibonelo. Kodwa akusiyo yonke imisipha esiyifuna ukuyenza ukuze kuthuthukiswe ukusebenza nokubukeka kwethanga langaphakathi kuyi-adductor. Isibonelo, i-quadriceps iyisethi yemisipha enamandla eyenza umlenze (ukuvula idolo) futhi imisipha ye-quadriceps, njenge-vastus medialus, ingabadlali abakhulu ngaphakathi kwezwi lethanga langaphakathi.
Ukulungiswa kwemilenze embi, ngakho-ke ukusetshenziswa kwemisipha engalingani njalo kubeka icala ngenxa yokuntuleka kwethambo lomzimba emlenzeni. Yingakho siyizinsimbi ezinjalo ku- Pilates ukuze kulungiswe imilenze efanele.
Sifuna ukuthuthukiswa kwemisipha elinganiselayo.
Yazi Izembatho Ezifanayo
Ungenza okuningi ukuze uqhubekele imbangela yakho yokufaka amathanga angaphakathi ngokukwazi ukuthi imiphi imilenze efana nayo futhi uqeqesha ukuba uhambe, ugijime, uhlale futhi ume ngokugcizelela emilenzeni ngesimo esifanayo nesisindo esiwela phakathi nendawo yonyawo. Sonke sithumela umzila wethu wamandla phansi komlenze esikhundleni sendawo. Ukulungiswa lokhu kuphela kuzokusiza ekudaleni futhi ulondoloze umlenze olinganisela kahle - kuhlanganise nesithanga sangaphakathi.
Kodwa ngikuzwa: Amathanga ami wangaphakathi adinga umsebenzi owedlula ukwedlula lokho . Kwesokudla. Badinga ukuqiniswa.
Nakhu esikwenzayo:
Hug the Midline
Uma wenza ukuvivinya okukucela ukuthi ube nemilenze yakho ndawonye, bawafake ngempela. Yenza lezo zithanga zangaphakathi zisebenze. Ungabi nobuvila futhi nje ubenze ndawonye ndawonye phezulu futhi okuxekethile njengoba behla. Qinisekisa ukuthi imilenze yakho imisiwe ngokuqondile futhi ibambe ndawonye kusukela phezulu kuze kufike esikhwameni. Futhi ungavumeli ukulungiswa kwezinyawo zakho kube mnandi. Kuzokwenza umehluko. Unyawo kufanele luhambisane namadolo.
Uma usebenza i- midline , izivivinyo eziningi ziba umzimba wezintambo zangaphakathi. Izibonelo ezimbalwa ezivela ku-Pilates ziyoba: ukwehlisa umlenze womabili , ukunwetshwa komlenze womabili , nokuhamba ngezinyawo ematini . Manje njengoba ucabanga ngale ndlela, uzobona ukuthi ngithini. Ngisho ne-Pilates ab buster engathandekayo, eyikhulu , iyisenzo somzimba wangaphakathi!
Engeza ukuphikiswa nokuqhekeka kwe-Eccentric
Njengoba usebenza imisipha yamathanga yangaphakathi ye-adductor njengoba uwasebenzisa ukuletha umlenze ungene emkhatsini womzimba, ukwengeza ukuphikisana naleso nqubo kunselele imisipha ngaphezulu. Ukucindezela indandatho ye-Pilates noma ibhola lebhola lebhola elihlelwe ngaphezu kwamadolo noma ngaphezulu kwama-ankle yizindlela ongazisebenzisa ukuze ungeze ukumelana nomlenze ungena, uphikelele imisipha yangaphakathi yethanga.
Ukucindezela kuyingxenye nje yokuzivocavoca. Sebenzisa ngokunenzuzo bese uthola ithanga elingaphakathi elingaphakathi usebenza ngaphandle kokuzivocavoca. Uma umelana njengoba ukhulula, uzokwenza imisipha yangaphakathi yethanga isebenze ngokuqhekeka okusemthethweni. Iziphambano zomsakazo ziyiziphazamiso ezithungatha imisipha abanye abathi basebenzela imisipha eqinile kunokwenqabela ukugxila okuvamile.
Ukwazi ukuthi ukusebenza kanjani ukuvinjelwa okungokwemvelo kungenye yezimfihlo ezinhle ze-Pilates, futhi yini eyenza ukubonakala kwemisipha emide, ephilile eqeqeshiwe ku-Pilates. Ngisho noma ungenzi Pilates, khumbula ukulawula ukukhishwa kwezitho zangaphakathi zenzalo futhi uzothola inzuzo enkulu. Lokhu kuyaqhubeka nokuphikisana nokukhululwa kwendlovu yomlenze futhi (ukusebenza ngalezo zinhlanzi ezivelayo esizikhulume ngazo). Ku-Pilates, umthetho we- reformer usinika ithuba elikhulu kulokho, kepha uma uya ejimini, izandiso zomlenze nezisindo kungenye indawo ongayilwela ukumelana nokukhululwa.
Zama i-Angle ehlukile
E-Pilates, senza inqwaba yokugoqa futhi sinwebeka ngemilenze ezindaweni ezihlukahlukene ezifana ne-parallel, sidonse ndawonye, futhi siphume kancane esikhwameni se- Pilates . Ukuguqula umlenze kuletha imisipha ejulile eyisithupha ephikisana nemisipha yangaphakathi yethanga, okwenza ukuba isebenze. Kodwa kukhona esinye isikhundla ongase ufune ukuzama ngazo kwezinye izivivinyo, futhi lokho kungomlenze wokusebenza uguquke kancane. Uma ujikeleza umlenze wangaphakathi ukusuka esikhwameni se-hip, nje kuphela, ungase uzwe ukubandakanyeka kwemisipha ehlukile kunokuthi uma unemilenze kwezinye izikhundla. Hlola ukujikeleza kwangaphakathi kuzivivinyo ezifana nokuphakamisa intambo yangaphakathi , umshini wokuma umlenze wokuma ngendandatho ne- rainbow .
Ukuphakama kwamathanga angaphakathi kubonakala kuthakazelisa ngokukhethekile ngoba ukujikeleza kwangaphandle kanye nokugoba komlenze ophezulu nakho kuyithuba lomthanga wangaphakathi - into abantu abaningi abangaziqondi. Akukhona lokho kuphela, kodwa ungasebenzisa umlenze ongezansi ngokufana, nangokujikeleza kwangaphandle noma kwangaphakathi. Ungase futhi uzame ukushintshashintsha phansi unyawo oluphansi. Ungasebenzisi ukungena ngaphakathi kwangaphandle, kepha kungakusiza ukuthi uthole inselele yangaphakathi kwethanga ongeke ufike kwenye indawo.