Ukuvivinywa kokuvula i-hip kuyinto elula oyenzayo ngebhola lokuzivocavoca . Kuhle kakhulu ukudonsa amathanga angaphakathi . Kungasiza ukukuthintana nesenzo semisipha ye-hip ekhishwa imilenze yakho ngaphandle, ebizwa ngokuthi eyisithupha ejulile.
Nakuba lo msebenzi ulula, futhi akudingeki ukuba sisebenze ngaphezulu-sisebenze ezinzulu eziyisithupha. Ukuxhuma emandleni yalezi zinhlanzi ze-hip kuyisici esibalulekile sokuba nomuzwa wokuphakamisa uphuzu.
Lezi zinhlanzi nazo zenza inkululeko yokuhamba emlonyeni, owusizo kakhulu kuwo onke ama-exercises e-Pilates kanye nokunyakaza kwansuku zonke.
Izinto ezidingekayo
Uzodinga ibhola lokuzivocavoca, Yebo. Ibhola lakho lokusebenza akufanele liphakeme kakhulu . Kumele kube eduze nokuphakama kwemilenze yakho lapho besesimweni sethebula.
Awudingi noma iyiphi enye imishini. Ungenza lo msebenzi ekhaya, e-gym noma kwi-studio ye-Pilates.
- Kunzima: Kulula
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Indlela Yokwenza Ukuzivocavoca
- Themba ngemuva kwakho bese ubeka izingxenyeni zangaphandle zezinyawo zakho ebhodini lakho lokuzivocavoca. Beka izinyawo zakho izinyawo ndawonye uma unakho. Amadolo akho azogujwa futhi avuleke kuze kube yilapho ungayithatha kahle.
- Ukugcina izinyawo zakho ndawonye (ngokusemandleni akho) ukudweba ibhola lokuzivikela kuwe.
Cindezela izinyawo zakho ebhola futhi usebenzise ukujikeleza kwangaphandle komlenze wakho esikhwameni se- hip ukuvula ngaphambili kwesikhumba sakho bese ususa ibhola kude nawe. Ngeke ihambe kakhulu. Yenza i-glutes yakho (imisipha ye-butt) kodwa ungawafaki. Ungase uzizwe inzwa yokuvala yangaphandle phezulu kwethanga lakho naphansi kwe-butt yakho. Uthola imisipha yakho ejulile ye-hip ukusebenza.
Qhubeka ukuguqula imilenze yakho ngaphandle bese usebenzisa leso senzo ukudonsa ibhola futhi. Kubalulekile kokubili ukucindezela kanye nokudonsa okwenzekayo ngenxa yokujikeleza kwangaphandle nokuvulwa e-hip kuqala, hhayi ngenxa yokuvulwa nokuvalwa kwamadolo. Lokho kuzokwenzeka kodwa kuyesibili.
Ingabe ama-5 kuya ku-10 usetha kancane.
Amathiphu
- Njengazo zonke izivivinyo zama-Pilates, gcina ukuqaphela ifomu lakho jikelele. Amahlombe akho aphansi, isifuba sakho sivulekile, izingalo zezingalo zakho zicindezela kancane ngokumelene nombhede, umgogodla wakho awuthathi hlangothi ; futhi kukhona ukumamatheka okuncane ebusweni bakho, yebo!
Uma ufaka izandla zakho emathangeni akho angaphakathi ungazizwa zisebenza. Uma ungayenzi, yenza ukuba basebenze!
Kumelwe futhi ufunde ngokubaluleka kokwenza imisipha ejulile ye-hip ayisithupha . Lezi zinhlanzi zilele ngaphansi kwe-gluteus maximus buttock muscle. Ziyi-hip stabilizers kanye ne-hip extensors. Zisetshenziswa ekuhambeni.
- Ezinye izivivinyo ezisebenza ezithambile eziyisithupha zihlanganisa noma yikuphi ukuqala ngesimo sePilates lapho izinyawo ziphelelwe ngaphandle ngezithende ndawonye. Lokhu ngokwemvelo kusetshenziselwa imisebenzi eminingi yezinyawo zePilates, okubandakanya ukuhamba ngezinyawo ematsheni, ukuma, ushintsho noma isihlalo. Ukuzivocavoca okusebenzisa imilenze ye-frog nakho kuhlanganisa eziyisithupha ezijulile.