Iipilates: Imisebenzi yokubuyisela

Ingaba uyazi ukuba ukuhamba kwakho kunye nendlela ohamba ngayo inika ixesha lakho? I-Pilates yathi ubudala bomzimba buxhomekeke kwiminyaka yethu yomva. Ukuba umva wakho uphilile, ngoko uza kujonga omncinci kwaye uzive ungcono. Umqolo ophilileyo uyisitshixo kwimpilo yomzimba. Ubuhle be-pilates kukuba butyula kwaye buqinisa imisipha ejulile, kwaye impilo yangemuva ixhomekeke kubo. I-Pilates inceda ukwandisa ithoni ye-muscle, ngenxa yoko, uphucula imbonakalo, inhlalakahle, ufumane ithuba elichanekileyo. Ukuba uya kuqinisa imisipha yangemva, ubandezeleka emva koko, uya kuba nomdla kwizinto zokugqoka ezifanelekileyo nezifanelekileyo.

Ukuzivocavoca ukuqinisa imisipha engaphantsi

Abanye abantu basebenzi kufuneka bahlale okanye bajonge iintsuku ekupheleni. Ngenxa yoko izihlunu ezisezantsi zisoloko zixhatshazwa, ezibangela ukuba zibuhlungu. Siqhubeka sihamba ukuya kwi-bone caries, siyanxusa ukuba balungise umqolo wabo. Oku kubangela ukukhawulwa kwemva kunye nokungalingani kwemisipha. Khawucinge nje ukuba unako ukulawula rhoqo imisipha yomqolo wakho kwaye unokuzimela ngokuzimeleyo naluphi ukungalingani. I-Pilates iqinisa imisipha engaphantsi, ilungisa izihlunu ze-muscle ngenxa yokuba iyomeleza kwaye itwebise imisipha eyenza ukujikeleza kwesemva.

Ukuqala kokuqala "Ukubuyisela emuva"

Ukuba uya kuphumla umlenze wakho, lo msebenzi uyenzela wena. Yenza lo msebenzi rhoqo emva kwesikolo okanye umsebenzi kwaye umqolo uya kukubulela. Ukwenza lo msebenzi, izihlunu zesisu, izicathulo ze-flexor, i-muscles exensor of the spine.

Sihlala phantsi phantsi, silungele umqolo wethu, siphumelele amahlombe ethu, silula izandla zethu kwaye sibeke kuzo ububanzi bamagxa ethu. Iinyawo ezinyawo zigoba ngekona lama-90 degrees. Makhe siphefumle. Xa siphumelela, siqala ukuhla, sijikeleze umgudu. Izandla zijoliswe phambili. Thabatha umlenze uze uthathe umoya ocolileyo. Kwi-exhalation siqala nge-lumbar spine ukuze singabikho umlenze. Ekupheleni komsebenzi, asiyikugubungela i-vertebrae yomlomo wesibeleko. Benza ubuncinane 4.

Umsebenzi wesibini kwimbuyiselo "Ukwelula kwelinye imilenze"

Lo msebenzi ululalisa izihlunu ezingaphantsi kunye nezihlunu zesisu.

Uxoxe emhlane wakho, pha kamisa amahlombe akho kwaye uphumele phantsi, ngelixa uxinezela i-press yakho yesisu. Gcina amahlombe ngqo. Omunye umlenze ungobo emadolweni uze ukhuphe kwisifuba, enye iphakame ukuya kuma-45 degrees. Sitshintsha imilenze, solule kwaye senzele umlenze omnye, ke omnye. Siyakhumbula ukuba sisondela sisondeza umlenze kwisifuba, ngaphantsi komsebenzi wesisu nesemva. Ukwandisa umthwalo, asiyikutsala emadolweni kuma-degree angama-90.

Phinda usebenzise amaxesha angama-20, ungakulibali ukuphefumula ngokusisiseko kwaye sihlandlo ngasinye sithatha kwisisu, xa sigodoloza esifubeni. Lo msebenzi uhlose ukwelula izihlunu ezingaphantsi kunye nezihlunu zesisu.

Umsebenzi wesithathu "wahamba"

Ukuzilolonga okuqhelekileyo ukuqinisa imisipha engaphantsi, ngexesha lo msebenzi, iimfucu zithengiswa ngokunyanisekileyo kwaye imisipha yomzimba isebenza kanyekanye.

Salala esiswini kwaye solule imilenze kunye nezandla ngezindlela ezahlukeneyo, sithinte umoya kwaye solule ucinci lwesisu. I-Thorax kunye nentloko iphakanyiswe ngaphantsi komgangatho, kwaye impumlo "ibukeka" phantsi. Intamo ihlala kumgca ofanayo nomgca.

Xa sitshatyalaliswa, siya kunqumla ingalo ekhohlo kunye nomlenze wesokudla ukusuka phantsi, kwesi sikhundla siya kuhlala. Emva koko vusa umlenze wesobunxele kunye nengalo ekunene kwaye uphinde uhlale kule ndawo. I-Hips nesifuba ziqhawula phantsi. Siqhubeka nokutshintsha kwezandla kunye neenyawo, ukudala umphumo wokubhukuda, ukuphefumla kuma-akhawunti angama-5 kwaye uphumelele kwi-5 elandelayo.

Qaphela, lo msebenzi awunakwenziwa ngabantu abaphethwe yi-osteoporosis kwaye bangakhuselekanga kwizigulane ezine-spinal stenosis. Yaye uzame ngaphambi kokuba wenze oku okanye okokusebenza, qhagamshelana nogqirha wakho.