Yenza umsebenzi wakho ekhaya ube mnandi futhi usebenze ngalesi simiso sokujikeleza seP Pilates usebenzisa ibhola lokuzivocavoca, ibhande lokumelana ne-Pilates ring. Ukulandelana komzimba ophelele we-Pilates umzimba kuzokubandakanya umgogodla wakho futhi ugxile ekuzivocavoca komlenze kanye nengalo.
1 - Umjikelezo Wokujikeleza Ukusebenza Kwasekhaya Nge-Pilates Ring, Band, neBhola
Uma ungenayo eyodwa noma ngaphezulu yalezi zingcezu ezisetshenzisiwe, ezinye izindlela zokusebenzisa umzimba zinikezwa. Funda kabanzi mayelana nemishini:
Ukuzivocavoca ngalunye kufakwe imiyalelo emifushane. Uma ungajwayelene nokuvivinya umzimba, qiniseka ukuthi uchofoze izixhumanisi kuya emiyalweni eningiliziwe ephansi kwekhasi ngalinye. Ake siqale!
2 - Ukufudumala: Palm Palm With Pilates Ring
Vumbela umgogodla wakho ngokuphefumula okupheleleko nokuthobeka komzimba we-pelvic, isisu, isifuba sangasemuva nesifuba.
Hlala ubude, imilenze iwele. Uma lesi sikhundla esingakhululekile, ungahlala emthonjeni omncane noma osikiwe.
Ngendandatho yePilates phambi kwakho, faka kokubili izintende zezandla phezulu phezulu. Faka.
Exhale futhi usebenzise i-exhale ukukusiza ukuthi uhlanganyele emgodini we-pelvic bese udonsa imisipha yomzimba lapho ucindezela phansi ekhayeni le-Pilates.
Faka ukungena ukuze ukhulule indandatho ngokulawula.
Phinda izikhathi ezingu-5.
Ayikho indandatho? Yenza ukuphefumula kwesibindi .
3 - Roll Up With Pilates Ring
Themba ngemuva kwakho ngemilenze yakho ngqo.
Ngezandla zakho ngaphesheya kwendandatho, phakamisa izingalo zakho ngqo kusuka emahlombe ngakho-ke indandatho ihambisana nendawo.
Thatha ukujula okujulile.
I-Exhale: Gcina izimbambo zakho phansi futhi uvumele amahlombe akho ehlombe ahlehlise emuva ngemuva kokuthi uthathe phezulu kwendandatho.
I-Inhale: Thatha izingalo zakho uphinde ubheke phambili njengoba ugoqa ikhanda lakho phansi bese uqala ukugoqa umzimba wakho phezulu.
I-Exhale: Qhubekani ukuqhubekela phambili ngokucindezela izinhlangothi zendandatho lapho uya khona. Geza yonke indlela, i-vertebra nge-vertebra uze uhlale nesisu sakho ngokujulile ugibele futhi izingalo zakho nezindandatho zifinyelela ngaphezu kwezimpawu zakho.
Faka ukuqala ukuqala phansi. Qala umqulu phansi ne-abs engezansi, ngemuva kwethambo le-pubic.
I-Exhale: Roll yonke indlela phansi ngokulawula. Kancane kancane ukhulule indandatho njengoba ugoqa.
Qedela nge-ring overhead.
Roll up 2 times more. Ungaguqula umqulu ngendandatho ngokugcina imilenze igobile, izinyawo phansi.
4 - Bend Leg and Bamba Nge Band Resistance
Emuva wakho, ulethe imilenze yakho ebheke esifubeni sakho bese ufaka ibhande lokumelana phakathi kwezinyawo zakho. Faka izinyawo zakho ku-Pilates V ukuze izithende zakho zihlangane futhi izinzwane zakho zihlukaniswe kancane.
Bamba ibhande ukuze izimboni zakho ziqonde ngephansi futhi phansi kwamagxa akho nezandla ezingaphezulu ucindezela kancane phansi.
Faka.
I-Exhale: Udinga ukulawula okuyisisekelo lapha ukuze uhlanganyele emisipha yakho yesisu uma ukhulisa imilenze yakho ngaphandle kwe-degree-45 degree. I-Higher ilula, iphansi ihamba phambili.
Faka ukungena emathangeni nasemadolweni bese ubuyela endaweni yokuqala. Yenza lokhu ngokulawula kanye nomuzwa wokuzibandakanya nebhande lokumelana.
Phinda usebenzise izikhathi ezingu-5 ngaphezulu.
Izinguquko: Engeza i-curl yomzimba engenhla. Uma wazi ukulandelana kwezinyawo zePilates , ungenza izinyawo ezifanayo kanye nezithende.
5 - Umjikelezo womlenze owodwa Ukuzivocavoca Nge-Band Resistance
Themba ngemuva kwakho ngemilenze ndawonye bese wandisa.
Thatha umlenze owodwa ekubhekeni esifubeni sakho bese ubeka ibhande lokumelana eduze nonyawo lwakho.
Yandisa lo mlenze oya ephahleni. Amadolo akho angahle ahambe kancane.
Vula isifuba sakho bese uphatha amahlombe akho ezindlebeni zakho.
Uzokwenza imibuthano encane ngomlenze wakho okhishwe usebenzisa imisipha yakho yesisu ukuze uhlale uzinzile emzimbeni wakho wonke ngakho umlenze kuphela uhamba esikhwameni se-hip -
Bhala: Phambuka umlenze phezu komjikelezo womzimba, uhlele phansi.
I-Exhale: Qhubekani i-arc ishaya umlenze uhlangothi, ugcwalise umbuthano ngokuletha umlenze ubuyele esikhungweni.
5 imibuthano ngayinye uguqule imilenze.
6 - I-Bicep Curl Nge-Band Resistance
Lokhu kuyisenzo somzimba esisebenza kahle nemisipha yakho yesisu. Gcoba ibhande lokumelana ngezinyawo zakho.
Hlala phezulu ubude nezinyawo zakho ziguquguquke.
Phindela emuva ngesisindo esijulile semisipha yomzimba ukuze i-back your back is on the mat and umzimba wakho ongenqamukile off.
Bamba i-curl yomzimba engenhla. Izikhali zikhona ngakwesokudla, izingalo ezingaphezulu zihambisana phansi.
Bhala: Yandisa izingalo.
Exhale: Izikhali ukuqala isikhundla.
7 - Ibhuloho kuBhola
Themba ngemuva kwakho emgogodleni ongathathi hlangothi ngemilenze yakho ephansi ebhokisini lokuzivocavoca. Iphahla kancane kancane. Izinyawo ziguquguquke.
Izingalo zakho zisezinhlangothini zakho, zicindezeleke emathini.
Faka.
I-Exhale: Thumela amandla ngokusebenzisa izithende zakho lapho ulungisa imilenze yakho uphakamise izinyathelo zakho kuze kube yilapho izithende zakho, iziqhwa, namahlombe kungomunye owodwa.
Bamba futhi uphefumule imizuzwana engu-10.
Faka: Sebenzisa imisipha yakho yesisu ukuze ulawule umqulu. Sula amadolo akho.
Phinda izikhathi ezingu-5.
8 - Iplanethi Yokudonsa KuBhola Lokuzivocavoca
Khipha ibhola yokuzivocavoca phambi kwezinyathelo zakho. Bese uthatha umzimba wakho phezu kwebhola, uhambe izandla zakho uze uhlale endaweni yeplanki. Ukuqhubeka kwakho, ukuvivinya umzimba.
Hlola amaphuzu:
- Izingalo zakho ziqondile, izimbambo azivaliwe.
- Ama-wrists akho angaphansi kwamahlombe akho.
- Isisu sakho siphakanyisiwe.
- Imilenze yakho ihlangene futhi iphakanyisiwe.
- Umzimba wakho ungomunye, umugqa omude.
Bamba futhi uphefumule imizuzwana engu-20 kuya kwangu-30. Phinda.
Isikweletu esengeziwe: Yenza isitayela se-Pilates esishiyagalolunye nge-5 ne-elbows eduze nomzimba.
I-9 - Ikhefu Phakamisa Ngokushintshanisa Ngebhola Lokuzivocavoca
Hlala ebhola.
Vula izintambo zakho phansi bese uhamba ngezinyawo zakho kuze kube yilapho umaphakathi wakho ubukelwa kahle ibhola. Amadolo akho agijimele ngakwesokudla futhi imilenze nezinyawo zakho zifana.
Usuke uhamba kancane kancane emzimbeni. Faka izandla zakho ngemuva kwekhanda lakho. Izinhlamvu ezibanzi. Amahlombe phansi.
Faka. I-Exhale: Yandisa i-back yakho kuze kube yilapho i-torso yakho isekude.
I-Inhale: Yenza i-curl yomzimba yangaphezulu.
I-Exhale: Vula i-ribcage yakho bese uhamba ngakwesokudla. Gcina ikhanda lakho lihambisana ne-sternum yakho.
Vula: Hlala uphazamise, buyela esikhungweni.
Exhale: Yandisa umzimba wakho ophezulu.
Izikhathi ezingu-5 ngakunye, ukushintshana.
10 - Side Side Press With Pilates Ring
Themba eceleni kwakho nge-Pilates ring ephakathi kwezingxube zakho, ngaphezu kwethambo le-ankle. Ungakwazi ukubeka uphahla ngesandla sakho ngaphansi kwekhanda lakho, noma usebenzise isiphakamiso sakho. Isandla esiphakeme sisehla ukuze sisekele.
Imilenze yakho iyingcosana phambi kwezinyimba zakho futhi izinkalo zakho namahlombe zihlanganiswe ngokuqondile njengokungathi i-torso yakho yayiphakathi kwama-panes amabili engilazi.
Faka.
I-Exhale: Lungisa ngokusebenzisa amathanga akho angaphakathi bese ucindezela phansi ekhayeni le-Pilates.
I-Inhale: Lawula ukukhululwa kwendandatho.
Phinda izikhathi ezingu-5 ngalunye.
Awekho i-Pilates ring? Ingabe ithanga langaphakathi liphakamisa emathini .
11 - Vula izilinganiso zamaLegs Nge-Pilates Ring
Hlala uqonde bese ubeka i-Pilates ring phakathi kwezinyawo zakho.
Gcina amadolo akho aguqe futhi unyawo oluphansi phansi.
Hamba kancane futhi usebenzise imisipha yakho yesisu ukuze uphakamise amadolo akho emahlombe akho.
Imilenze yakho izovela phansi ukuze ama-shins akho ahambele phansi futhi i-Pilates ring iqondile.
Gcina amadolo akho ngokuphakama okufanayo njengoba unwebisa imilenze yakho ephansi kuze kube yilapho imilenze yakho iqondile. Izandla zakho zihlala kancane ngemuva kwamathanga akho noma imilenze ephansi.
Bamba futhi uphefumule, ngokucophelela ucindezele indandatho, imizuzwana engu-10 ukuya kwangu-20.
Khululwa futhi Phinda kabili ngaphezulu.
12 - Ukuzilibazisa Phonsa Ibhola nokuzivocavoca okwengeziwe
Umsebenzi omuhle! Ufanelwe ukwelula. Lokhu kuphumula ukuphumula ebhodini lokuzivocavoca uzizwa kuhle kakhulu ku-abs naku-hip flexers.
Hlala ebhola. Khona-ke hamba uhambe njengomqulu wakho phansi. Qhubeka kuze kube yilapho umhlane wakho udonswe phezu kwebhola.
Izandla zakho zingaba ngamathangeni akho, noma ukwenza isondlo sibe nzima kakhulu, vumela ukuba kube ngaphezulu njengoba kubonisiwe.
Uma lesi sondlo singazizwanga kahle, noma ufuna ukwelula emuva, zama umama wengane kumat.