Umhlahlandlela Wokutholwa Ngezinyathelo Ze-Pilates Roll Up Exercise

1 - Lungiselela

Lala phansi phansi imilenze yakho iqonde ndawonye, ​​izingalo ezinhlangothini zakho. Thatha ukuphefumula okumbalwa okuvumela ukuba isisu sakho siphume phansi phansi ngezingxube zakho.

Uma usulungile, vumela amahlombe akho ehlombe ahlehlise emuva uma ubeka izingalo zakho phezu kwekhanda lakho ukuze amathiphu akho akhomba akhomba udonga emva kwakho. Ungathathi izandla zakho kuze kube manje ukuthi izimbambo zivame ukugcina izimbambo zihlanganiswe ngaphambili.

Lesi yisikhundla sakho sokuqala.

2 - Faka

Vumela ukuhlala kwakho kufinyelele phansi uma ubeka izingalo zakho phezulu phezulu kwekhanda. Njengoba izingalo zakho zidlula izindlebe zakho vumela isinkwa sakho siphume ekhanda njengoba ikhanda lakho nomgogodla ophezulu lijoyina ukunyakaza ukuze kukhishwe. Zizwa sengathi ugoqa ngaphakathi kuwe. I-abs yakho ihlanganyele kahle kuleli phuzu.

3 - Exhale

Yenza ngcono izidumbu uma uphuma. Zazi izimbambo zakho ndawonye ngaphambili, futhi ngesinye isisindo esishayelayo, vula umzimba wakho "ukunyuka nokuphezulu" ukuhamba ngezinzwane zakho.
Ukubukeka kwakho kuyoba phansi njengoba ugcina ikhanda lakho lihambisana nejika lomgogodla. Amahlombe akho ahlala phansi ne- scapula ihlezi ngemuva.

Ngenkathi ugoqa umgogodla wakho wonke kusukela ekupheleni kokubili, ungafaki isifuba sakho lapha kakhulu. Lokhu kuzokwenza kube nzima ukuvuka, futhi wenze izinyawo zakho ziqhume phezulu esikhundleni somzimba wakho ophezulu.

Finyelela ngezinzwani zakho. Gcina ifomu lakho: Imilenze yakho iqondile, i-abs yakho itholwe ngaphakathi, umgogodla wakho ubude, isifuba sakho sivulekile futhi amahlombe akho aphansi (angaguliswa phansi, nje phansi).

Kuyinto ukulungiswa okuvunyelwe ukuvumela imilenze ukugoba kancane.

Lona iphuzu lapho abanye abantu bekhathazeka ngezinyawo zabo behamba ngezinyawo. Uma lokhu kuyinkinga kuwe, sicela ubheke amathiphu we-Master Roll Up . Uma kunokwenzeka, uqeqesha ngomti ophethe i-ankle strap.

4 - Faka

Letha umoya wakho ngokugcwele ngaphakathi kwe-pelvis yakho futhi emuva uma udonsa i-abs engezansi, finyelela umsila wakho phansi futhi uqale ukungena ku-unfurl, ama-vertebrae nge-vertebrae, phansi. I-inhale iqalisa le ntshukumo kuze kube yilapho usungathi u-half way down.

Qhubeka ukusetha i-vertebrae eyodwa ngemva komunye phansi phansi. Isihluthulelo ukugcina ijika lakho lomzimba eliphezulu uma wehla kancane futhi ngokulandelana.

Izingalo zakho zisathunyelwe futhi zilandela umugqa wemvelo wamahlombe njengoba ugoqa phansi.

Qinisekisa ukuthi ugcina imilenze phansi bese ungawavumeli ukuba aqhube phezulu njengoba ugoqa phansi.

(Imodeli yethu ibambe ibha encane, elilinganiselwe. Lisiza ukunikeza impendulo engundoqo, kodwa akudingeki kulo msebenzi)

5 - Exhale

Uma amahlombe akho efika phansi, izingalo zakho zihamba nekhanda lakho njengoba zibuyela emuva ekuqaleni (izimbambo phansi, phansi, phansi).

Phinda lo msebenzi izikhathi eziyisithupha. Yenza ngokugeleza .

Uma i-roll up ikunika inkathazo, sicela ufunde Amathiphu Wokufunda Ukukhuphuka .

Esikhathini sokulandelana kwamasiko wePilates yendabuko, i-roll up ilandelwa ngu- roll over .