Kukho uchungechunge lwe imithambo efanelekileyo ye-pilates ukukhusela iintlungu zangasemva. Kuyinyani ukuba i-Pilates ngokubanzi ilungile kolu hlobo lwezifo zomnqonqo kunye nomzimba wonke, kuba igxininisa inxalenye yayo nganye. Kodwa namhlanje siza kunika ukubaluleka ngakumbi kwenye yezona ndawo zibalulekileyo kuba zixhasa ubunzima bethu.
Ukuba wenza olu qeqesho amaxesha amaninzi ngeveki ungonwabela iziphumo ezintle kwimpilo yakho. Uza kubona indlela intlungu enyamalala ngayo kancinci kancinci kwaye ukongeza, uya kuba wenza umsebenzi olungileyo. msebenzi womzimba. Iseti yeenzuzo ongenakuzishiya ecaleni. Ke, lixesha lokunikela ingqalelo ekhethekileyo koku kulandelayo.
Ibhulorho emagxeni: enye yezona ndlela zifanelekileyo zokuzilolonga zePilates ukukhusela iintlungu zangasemva
Enye yeendlela zokuzilolonga ezibandakanyiweyo kuzo zonke iiklasi zePilates yile. Le yibhulorho yegxalaba eyaziwayo okanye ibhulorho yegluteal. Ukwenza oku, kufuneka ulale emhlane wakho, ugobe imilenze yakho kwaye ubeke iinyawo zeenyawo zakho phantsi. Ekubeni kunye neyokugqibela siya kufumana amandla. Kancinci kancinci siya kuphakamisa isinqe kunye nomqolo kude kube hlala uxhaswe emagxeni. Ukuphefumla kufuneka kuhlale kuhamba nathi kwaye emva koko siya kuhla kancinci kancinci, i-vertebra nge-vertebra.
Ikati pose
ukuba phelisa iintlungu zomqolo, enye indawo ekufuneka ithathelwe ingqalelo yile. I-posture yekati izama ukukhulula yonke indawo yangasemva kwaye iya kuba luncedo kakhulu kubo bonke abantu abachitha iiyure ezininzi behleli. Indawo yokuqalisa izakwenziwa kane. Xhasa iintende zezandla zakho kwaye ubeke iingalo zakho zolule kumphakamo wamagxa. Umva kufuneka ube kwindawo engathathi hlangothi kwaye siqala ngokuphefumla. Siphefumlela ngaphakathi kwaye xa siphefumlela phezulu kufuneka sigobe umqolo wethu, sisitsalele ngaphakathi isisu. Xa siphefumla kwakhona sizibeka kwindawo yokuqala okanye engathathi hlangothi.
ukuma kwephimpi
Los izihlunu zokwandisa umqolo Zizo ezisenza sikwazi ukuma. Kodwa xa ezi zibuthathaka ke iintlungu ziya kuba yi-protagonist yobomi bakho. Ukwenza lo msebenzi, kufuneka ulale ujonge phantsi kwaye iingalo zakho zisondele emzimbeni wakho. Uya kuhlukanisa imilenze yakho encinci kwaye emva koko, ucinezela ngeengalo zakho kwaye uphakamise i-trunk yakho. Kuphela ngokuvumela umzimba wakho, ungaze unyanzelise.
Ukuwola emilenzeni
Ukuzolula okulungileyo nako kungundoqo. Kule meko kufuneka ulale ngomqolo wakho, ugobe imilenze yakho uze uzise amadolo akho esifubeni sakho. Lixesha lokuba ubambe imilenze yakho ngeengalo zombini. Ungalibali ukuphefumla ngokuzolileyo. Ungagungqa kancinci kumacala omabini.
Iplanga lesisu
Las iiplate Zinezinto ezininzi eziluncedo kumzimba wethu, kuba ziya komeleza inxalenye yesisu kunye neengalo kunye nomqolo. Akukho mfuneko yokuba ubambe i-posture imizuzwana emininzi. Ukuba unentlungu, khumbula ukuba endaweni yokulungelelanisa imilenze yakho, unokuyiguqa kwaye uguqe ngamadolo.
Ukuma komntwana: enye yeePilates yenza umthambo ongenakuphoswa
Siqala ngokuhlala emilenzeni yethu ukuqhubeka singqiyame umzimba wethu phambili, solula iingalo zethu. Okukhona usiya phambili, kokukhona kungcono. Kodwa kuyinyani ukuba akufanele uyinyanzelise, kuba ke intlungu inokuba nzima kunokuba iphucule. Ngale ndlela yokuma umva uya kolulwa kodwa kuya kuba njalo phumla intamo. Enye into esiyidingayo nokuphelisa uxinezeleko. Siza kuthi ndlelantle kwiintlungu zezihlunu ngokulandela le ndibaniselwano yemithambo.
Ukuziqhelanisa nayo yonke le mithambo idibene nokuphefumla kakuhle kuya kukwenza uzive ngcono kakhulu. Ukukhupha ukuxhatshazwa kwaye njengokuba kunjalo, ukwenza intlungu ihlale ngasemva.