Umlenze Ohlangothini Owukhohlisayo Cindezela Nge-Pilates Magic Circle

Umshini wokulinda umlenze ohlangothini ohlangene nomjikelezo womlingo we- Pilates wuvivinyo olukhulu lwethanga olugxila ekusebenzeni okusemathangeni angaphakathi. Ibuye ijabule i-glutes (imisipha yomzimba) kahle kakhulu. Yiqiniso, lena yi- Pilates , ngakho-ke sihlanganyela wonke amandla wePilates ngobude nokuzinza.

Ngaphambi kokufunda imiyalo yalolu hlelo lokujikeleza umlingo, phawula ukuthi emfanekisweni ngenhla, umfundisi, uLisa Hubbard, namalungu eklasi benza lo msebenzi ngendlela ehle kakhulu. Qaphela imigqa ende emizimbeni yabo, indlela abafinyelela ngayo phakathi nendawo kodwa ungaxhasi, nokuthi amahlombe abo aphansi kanjani. Qaphela ukuthi izimbambo zabo zokudoba ziphakanyiswa kanjani emgqeni, hhayi ukugxila. Ungacishe ubone amandla avela eziqongweni zamakhanda abo. Thatha lawa macebiso bese uthola lolohlobo lwamandla emzimbeni wakho. Kwenza umsebenzi ube lula.

Lokhu kusetshenziselwa ukwakha amakhono afundwa emisebenzini yama -Pilates mat . Ungase ufune ukuzama labo ngaphambi kokungeza umbuthano wemilingo.

1 - Iziqondiso zokuzivocavoca

1. Themba ngakwesokunene sakho bese ubeka umbuthano wemilingo ngaphezulu kwezinyawo zakho. Amahlombe akho nezintambo kufanele abe emgqeni futhi agxilwe ngokuqondile.
2. Hambisa imilenze yakho kancane phambi komugqa womzimba wakho. Imilenze izohlala iqondile kulo msebenzi.
3. Ungenza lo msebenzi ngekhanda lakho phansi futhi ingalo engezansi idluliselwe phezulu, noma ungayenza exhaswe esihlokweni sakho ne-elbow yakho ngaphansi kwehlombe lakho njengoba kubonisiwe. Qinisekisa ukuthi ucindezela kude nomugqa, uphakamisa izimbambo zakho ukuze umgogodla wakho usekude.
4. Ungabeka isandla sakho phezulu phezu kombhede phambi kwakho ukuzinza okwedlulele, noma ungakwazi ukunweba ukuphakama kwalo kwehlombe njengesithombeni esingenhla.
5. Faka.
6. I-Exhale: Phuma nge midline yakho ukuze ucindezele umjikelezo womlingo phansi, kancane kancane, ngokulawula. I-abs yakho neyakho emuva ikuqinisa, futhi izitho namathanga akho-ikakhulukazi amathanga akho angaphakathi-asebenza ukulawula umbuthano.
7. Faka: Kancanyana, ngokulawula, khipha umbuthano.
8. Phinda: izikhathi ezingu-10-10. Shintsha izinhlangothi.

Amathiphu: Ungaphambukisa iphethini lokuphefumula. Ungazama futhi amazinga ahlukahlukene wokujikeleza emlenzeni wakho ophezulu. Funda ngokusebenza ngama- exercises wamathanga .

2 - I-Bonus Inner Thigh Exercise: Side Side Cindezela Ngendandatho, Imibhede Ephezulu

Lokhu kuhamba kwebhonasi kuzosebenza ngaphezulu kwamathanga akho angaphakathi futhi inselele ibhalansi yakho. Kungase kudingeke ubeke isandla sakho phezulu emgqeni phambi kwesifuba sakho sokuzinza.

I-Bonus Exercise Instructions

1. Qhubeka ukwandisa nge-midline yakho bese uphakamisa imilenze yomabili emgqeni. Njengenguqulo yangaphambili yesenzo, hamba kancane ngokulawula.
2. I-Exhale: Cindezela izinhlangothi zendandatho ngokuya komunye nomunye njengoba ugcina imilenze yombili iphakanyisiwe.
3. Faka: Khululwa. Amagogi ahlala phezulu.
4. Yenza presses 6-8.
5. Yehlisa imilenze bese uphendukela kolunye uhlangothi.

Amathiphu: Uzothola amakhono afundwa emikhankasweni yomlenze wesigcawu kanye nokuphakama kwamathanga angaphakathi . Qalisa ukuphakama kusuka emlenzeni ophansi; lokhu kuzokusiza ukuthi ubeke i-Pilates ring in endaweni.