Umshini wokuma umlenze wokuma nge-Pilates ring isenzo sokuvivinya ngaphakathi nangaphezulu. Uma wenza lokhu kuvivinya kwe-Pilates ngokuma okuhle kuyosebenza ngomlenze wakho wonke. Ukwengeza, uzobe uphonsela phansi insimu ye-pelvic, imisipha yokuzinza emaphakathi, izibeletho kanye nemisipha yangemuva.
- Inzima: Kulula, lo msebenzi ungenziwa ngabaqalayo kanye nazo zonke izigaba zokuzivocavoca.
- Isikhathi Esidingekayo: Amaminithi amabili adingekayo kulo msebenzi.
Okudingayo
Uzodinga i-Pilates Ring (ebizwa ngokuthi isiyingi somlingo ). Kunezinketho ezahlukene futhi kuhle ukwazi ngaphambi kokuthenga.
Indlela yokwenza i-Standing Leg Press
- Faka i-Pilates ring eceleni bese umane umzuzwana ngokuhleleka kokuhle. Izinyawo nezinyawo zakho zifana futhi zihlukanisa ibanga . Imilenze yakho iqondile kodwa amadolo awavaliwe.
- Linganisa isisindo sakho phezu kwezinyawo zakho.
- Qinisekisa ukuthi amathambo akho ahlale ekhomba ukuthi uma ubheka isikhumba sakho njengesitsha samanzi, ngeke sichitha phambili noma emuva.
- Phuma futhi ungene ngamasipha wakho wesisu, wandise umgogodla wakho, futhi uthumele phezulu kwekhanda lakho kuya esibhakabhakeni.
- Khumula amahlombe akho nentamo yakho.
- Beka izinhlangothi ezinamathele endandatho yePilates ngaphezu kwamathambo akho. Lungisa isikhundla sakho somlenze ebubanzi besendandatho. Qalisa ukuma ngokuma okuhle kakhulu.
Qaphela ukubandakanya kwe-abs nomlenze ongaphakathi ongayenza kusebenze kule ndawo.
- Dlulisa phakathi phakathi kwakho bese uhlanganisa amathanga akho angaphakathi, uwadwebe ngase- midline yomzimba wakho njengoba ususa isisindo sakho kunyawo olulodwa. Thola ibhalansi yakho.
Njengoba usebenza uzothola amandla nokulinganisela, kodwa ungakwazi ukwelula izingalo zakho ezinhlangothini (amahlombe phansi) noma uthinte kalula udonga noma ifenisha ukuze usize ibhalansi yakho.
- Cindezela indandatho bese ukhulula kancane izikhathi ezingu-3. Qiniseka ukuthi usebenzisa ukulawula.
Vuka ngokuqondile. Uma uncike phambili uphonsa amandla phambi komlenze futhi ulahlekelwa ukubandakanyeka kwe-glutes (cabanga butt toning) kanye nemisipha yomzimba nengemuva. - Ngokulawula, buyela ekumi emibili izinyawo. Qala ukuthunyelwa kwakho, bese usuka kwenye indawo.
Phinda ucindezele izikhathi ezintathu emlenzeni. - Yenza amanye amasethi amabili.
Amathiphu
- Gxila emathanjeni akho. Cabanga ngokuzidonsa ndawonye. Lokho kuzokusiza ukulinganisela, uhlanganyele phansi phansi, futhi usebenze izitho zakho zakho ngendlela yokubunjwa kwe-butt.
- Umshini wokulinda umlenze ohlangothini lomlenze ufana nomsebenzi wokuma kodwa ubeka inselelo encane yokulinganisa ibhalansi.
- Ukuhlala imilenze nomjikelezo womlingo kungenye yokuvivinya kwekhanda elingaphakathi , ukukhomba ukuthi iyiphi inkinga yiningi kithi.