Lokhu kusebenza ibhola ibhola kuzosiza abaqalayo ukuba bakhe amandla nokuguquguquka. Kuyasiza futhi njengokufudumala kwesimiso esengeziwe. Ukuzivocavoca ngalunye kulo mdlalo wokuzivocavoca ibhola kuhambisana nemiyalelo emifushane kanye nokuxhumanisa neminye imininingwane eningiliziwe. Sebenzisa izixhumanisi nganoma yisiphi isenzo esingavamile.
Qinisekisa ukuthi ibhola lakho alikhulu kakhulu noma lincane. Hlola ukuthi ungasayizi kanjani ibhola lakho lokuzivocavoca . Kuhlale kulungile ukuba ibhola eliseduze nodonga noma isihlalo esiqinile ongasisebenzisa ukusiza ibhalansi yakho.
I-1 - I-Knee Folds kwiBhola Yokuzivocavoca
Kuhle kakhulu ekuthuthukiseni ibhalansi, lo msebenzi uzokusiza ukusebenzisa imisipha yakho yesisu nangemuva ukuze uzinze isimo somgogodla wakho kanye nesifuba ebhola. Uma ugcina imilenze yakho ihambisana , izobandakanya amathanga angaphakathi; futhi uma uya endaweni ejulile esikhwameni njengoba uphakamisa idolo, uzoqala ukuhlukanisa ukunyakaza komlenze kusukela ehlathini, okubalulekile ukunyakaza okuphumelelayo.
Hlala ebhola ngemilenze yakho ngokufana, izinyawo ziphansi phansi, izinzwane ezikhomba phambili.
Hlala phezulu emathanjeni akho nomgogodla wakho ongathandanga (3 curves zemvelo akhona).
Gcina i-pelvis yakho ilinganise futhi igxilile njengoba uphakamisa idolo elilodwa, uthatha unyawo ukusuka phansi.
Shintsha unyawo phansi. Shintsha izinhlangothi.
3 Amasethingi.
2 - Ihlombe Dweba ibhola lokuzivocavoca
Sebenzisa lo msebenzi ukuze welule ngemuva kwehlombe uphinde uphonse i-abs yakho nemilenze ukuze uhlale uzinzile ebhola.
Hlala ebhola ngemilenze yakho ngokufana, izinzwane zihamba phambili.
Yandisa isandla sakho sokunene ngqo phambi kwakho.
Ngesandla sakho sobunxele, yiba ngaphansi kwengalo yangakwesokudla engaphezulu kwesigqoko bese udweba ngobumnene isandla sakho esifundeni sakho.
Gcina amahlombe akho phansi bese isifuba sakho sivulekile.
Bamba ukwelula kwamasekhondi angu-5 kuya kwangu-10. Shintsha izinhlangothi
2 isetha.
I-3 - Ikhefu Phakamisa ibhola lokuzivocavoca
Ukuphakanyiswa kwesifuba kuyisisindo esihle somzimba. Isebenza ezindaweni ezingenhla nezingenhla. Uzodingeka futhi usebenzise imilenze yakho, futhi imisipha yakho (glitter butt) ukuze uhlale uzinzile.
Hlala ebhola.
Hamba izinyawo zakho bese uphonsa i-abs yakho futhi uphinde ugibele ibhola ukuze emuva kwakho kusekelwe ibhola. Cishe uzoba ngaphansi kancane kuyafana kuya phansi.
Beka izandla zakho ngemuva kwekhanda lakho, ama-elbows ebanzi.
Faka.
I-Exhale: Thatha imisipha yakho yesisu ngokujulile ukuze ukhonkwane ikhanda lakho phezulu. Ungalandeli i-pelvis yakho. Shiya phansi amahlombe akho.
I-Inhale: Buyela esimweni sokuqala.
Phinda izikhathi ezintathu kuya kwezi-6.
4 - Ibhuloho ebhodini lokuzivocavoca
Ibhuloho emabhokisini akho amathumbu akho, isisu, isisu, nemilenze yakho. Kuzosiza futhi ukuba uqaphele ngokwengeziwe ukulungiswa kwakho.
Themba emhlane wakho ngemilenze yakho endaweni yokubeka itafula , amathole ebhola.
Umgogodla wakho awuthathi hlangothi (nge-curve elincane emgodini ophansi). Izikhali zihlangothini lwakho.
Gcina imilenze ngokufana. Flex izinyawo zakho. Thumela amandla emilenzeni yakho njengoba uwaqondisa, bese usebenzisa imisipha yakho yesisu ukuze uzinze, uphakamise izinyathelo zakho ukuze isisindo sakho sihlale phakathi kwamahlombe akho emzimbeni futhi umzimba wakho usemigqa odelele we-diagonal. Ibhola liyogoqa emilenzeni njengoba uphakamisa.
Amahlombe phansi, izingalo zezingalo zicindezela umbhede.
Bamba umjikelezo wokuphefumula.
Gcwalisa amadolo nezinkalo ukuze uthathe izinyathelo zakho emuva kumat.
3 Amasethingi
5 - Phakamisa ibhola lokuzivocavoca
Manje ungeza amandla omzimba ophezulu kulo msebenzi wokudlala ibhola.
Gcoba ibhola phambi kwezinyathelo zakho.
Beka isisu sakho ebhokisini lapho ufika phezulu ukuze ubeke izandla zakho phansi phansi. Hamba izandla zakho, umzimba usekelwe ibhola kuze kube yilapho ibhola lingaphansi kwesisu sakho esincane.
Qinisekisa umzimba wakho ophezulu - isifuba sivulekile, amahlombe aphansi, isisu sikhuphuke - uphakamise imilenze yakho phansi. Imigqa iqondile futhi ihlangene.
Bamba indawo yakho yeplanki ngomzimba wakho emgqeni omude kusuka ehlombe kuya emaqenjini.
Imizuzwana engu-10 - 30.
Phumla bese uphinda izikhathi ezingu-2.
6 - Push Up on the Ball Ukuzivocavoca
Push up ukwakha amandla engalo kanye nehlombe futhi kudinga namandla angaphezu komzimba kanye.
Thatha iplanki yakho endaweni yebhola (ngenhla).
Hamba umzimba wakho ukuze ibhola lisekelwa ngaphansi kwezinyathelo zakho. Ukuqhubeka kwakho, ukuvivinya umzimba. Qaphela.
Beka izandla zakho ngqo ngaphansi kwamahlombe akho. I-fingertips iphuzu phambili.
Faka.
I-Exhale: Bendela izinkalo zakho ezinhlangothini zakho (hhayi ukuvutha) ukwehlisa umzimba wakho emgqeni. Le Pilates iphakamisa isikhundla se-arm, hhayi isitayela sempi.
Faka: Phakamisa phansi ukuze ufike. Gcina ubuqotho bemilenze nesimo se-torso.
3 - 6 Amasethingi.