Izivivinyo ezinzima zokulahlekelwa ubunzima ekhaya

Isisombululo sokwenza umlinganiselo wokulahleka ubunzima ekhaya nento oyifunayo.

Umdlalo wezemidlalo

I-rubber eqhelekileyo, elula, unako-umntwana, u-30-40 cm ngobukhulu. Njenga-ballball, iyakwenza ubenzihlukeneyo kunye nokubenza kube nzima, kodwa ithatha indawo encinane kwaye ikuvumela ukuba uqeqeshe nokuba awukwazi ukujika ngebhola enkulu. Ngaphezu koko, ezininzi iindlela (umzekelo, ibha) kwiprojekti encinci kwaye yenza kube nzima, oku kuthetha ukuba uya kusebenzisa izihlunu ngaphezulu. Kubalulekile ukuba ibhola iqhutywe kakuhle: "hayi" ivila "(iyanciphisa umthwalo), kodwa ingacaci, njengengqungquthela. Yifake. Ukuba uthe watshintshisa le fom - yonke into ilandelelwe. Esi sakhiwo esivela kwi "Zhivi" ishaneli yeTV yakhiwa kwiindlela zePilates. Usebenza kuwo onke amaqela omzimba. Yenza i-zraz ngeveki, enye indlela, ukuphindaphinda kwama-8-12 ngamnye wokusebenza. Senza ukuzilolonga ngebhola yebhola, enika ulusu nge-massage eyongezelelweyo.

Isikhundla seMfazwe

Imisipha yemilenze, emva kwesifuba, izandla. Thatha ibhola uze uthathe inyawo lakho lokunene phambili, jikela ngakwesobunxele kwikota ye-45 degrees. Phakamisa ibhola kwiingalo ezikhankanywe ngentloko yakho kwaye ululaze. Inhale kwaye, ukugoba umlenze okunene emadolweni, ekuphumuleni, uphumele kwisikhundla apho intamo iya kuba khona emlenzeni ophantsi ukuya kwiidridi. Ibhola iyancipha ukuya kwinqanaba lesifuba. Kwi-inhalation, buyela kwindawo yokuqala. Qhubeka uhamba ngesantya sokuphefumla. Iipilates, i-yoga: "Ngexesha leemfundo ze-pilates, ndisoloko ndithi:" bhuqa izikhwebu, isisu kunye namathambo "," cinga ukuba uphazamisa intwasahlobo "... Oku kuyimfuneko ukuziva imigaqo yeepilates. Kwaye ibhola inceda: ukuzivelela, ukugxila, ngaphandle kokulibala izihlunu zamathanga: uya kuphazamiseka okwesibini kwaye ibhola iya kuwa. "

Planck

Imisipha ye-press and muscle-stabilizers isebenza. Yinciphisa ibhola phantsi kwaye ubeke iinyawo zayo, uye kwindawo yokubhalwa: inyawo lemiilenze linyelwe, iintendelezo phantsi kweemigxa, iintloko zenkcenkcazo kunye ne-back back are strained, umzimba ovela kwithsaba ukuya kwizwane ezitshiweyo ulandwe kumgca. Ukufakela kunye nokukhupha, ukuxubha ibhola kuwe kwaye ungakhange utshintshe isikhundla sezandla, uphakamise amathambo e-ischium, njengokungathi ufuna ukunyuka kwi-pose yenja. Buyela kwisimo sokuqala uze uphinde.

Ukwandiswa Kwemiqathango

Izisipha zomzimba zesisu, izihlunu zesifuba nezandla. Uxoxe emhlane wakho, welula imilenze yakho, ibhola ephakathi kwesifuba, iinqonga ezibhekiselele kumacala. Phakamisa imilenze yomibini uze ukhuphe emadolweni asekhohlo, ngelixa uguqula umzimba kwicala lasekunene. Sula, ugxotha unyawo lwakho kude nawe njengokuzama ukufikelela eludongeni oluphambene. Sitshintsha isikhundla semilenze, udonsa emadolweni akhe okunene uze uvula umzimba ukuya kwesobunxele. Musa ukuthobela imilenze yakho phantsi, cinezela izandla zakho kwibhola ngaso sonke ixesha. Phinda kwakhona.

Ukuphika

Imisipha yocindezelo, amathanga, umsebenzi weengalo kunye nesifuba. Uxoxe emhlane wakho, amadolo agugile, iinyawo phantsi. Ibhola iphoxelwa phakathi kwamadolo (ingaba phakathi kwemilenze, kodwa umthwalo kwiinqununu kuya kuba ngaphantsi). Phakamisa amanxeba kunye nentloko ukuze umgama phakathi kwesifuba neengxubane usuke kwi-fist. Izandla ziphakamisa kwaye zidibanisa kumgangatho. Gcina le ndawo kwixabiso lemisipha yesisu, musa ukuxhoma intamo yakho. Emva kokulula izandla, hlala phantsi ukuze ityala libe yi-perpendicular to the floor, thatha ibhola ezandleni zakho, kwaye ubeke iingqongqelo zakho kumacala, uphendule. Ngokukhawuleza, i-vertebra kwi-vertebrae, cwaka phantsi. Ukuqhubeka ukucoca ibhola ngezandla zakhe, hlala phantsi, uyibeke phakathi kwamadolo, ucofe uze ubuyele kwindawo yokuqala. Phinda kwakhona.

Ingalo yesiqingatha

Iintsimbi zokusebenza kunye nemisipha. Uxoxe emhlane wakho, amadolo agugile, iinyawo phantsi. Yibamba ibhola phakathi kwamadolo, ugoba iingalo zakho kwiindawo zokuzibeka uze uzibeke phantsi - izibonda kumgca wegxala, kwaye iziganeko zihamba phambili kwilo mgca. Ukukhupha izihlunu zesisu kunye neentsimbi kwaye, ngokunyanzela ibhola, ngokukhawuleza uphakamise umva wakho kunye ne-pelvis uze uye kwiindawo eziphantsi kwesigxina: ugxininisa kwiinyawo kunye namagxa. Ukuba uvakalelwa kukuba unqeni unxiba, chukumisa i-pelvis phambili. Buyela kwisimo sokuqala uze uphinde. "Ukuma" kunye nebhola kunokwenziwa kwinguqulo eyinkimbinkimbi. Faka izibonda kwibhola, izandla - kunye nomzimba phantsi, phakamisa umqolo, umlenze kunye namathanga. Emva kokungenelela, uqhume ibhola uze uhambe "kwintsimbi". Phinda kwakhona.

Sphinx

Cwina ibhola phakathi kwemilenze uze uthathe i-pose ye-sphinx: izibhengezo ngobubanzi bamagxa afana nomnye nomnye, iinqonga phantsi kwamagxa. Phakamisa umlenze ophantsi ukwenzela ukuba ujikeleze ngaphantsi. Kuphefumlelwe, gubungula izandla zakho phantsi uze usasaze emacaleni. Xa uphumelela, buyela kwisimo sokuqala uze uphinde.

Umthi Phela

Iimisipha zeengalo, imilenze, isifuba kunye nemisipha-i-stabilizers isebenza. Thatha ibhola uze ume. Dlulisa ubunzima kumlenze wesobunxele, bhonqa idolo elifanelekileyo kwaye, uvula intsebenziswano ye-hip, ugcine unyawo olunene entanyeni uze uyisondeza ngokukhawuleza kunokwenzeka kwi-groin. Cindezela unyawo kwi-hip, kunye nomlenze onyaweni, uzama ukumisa ngokukhawuleza umlenze oxhasayo. Bamba ibhola esikhwameni sesifuba, iingqongqongo zijolise kumacala. Ukufakela ibhola kwaye ekuphumeni kwamanzi ukuhambisa ngakwesobunxele ukuya kwindawo apho i-forearm iya kuba yi-perpendicular kwihlombe. Isandla sokunene simelana nokuhamba kwekhohlo. Buyela kwisikhundla sokuqala uze uqhube ibhola ngakwesokudla. Phinda kwakhona ukusuka komnye umlenze.

"Ngesokunene-Kwesobunxele"

Imisipha yesifuba neengalo zisebenza. Hlalani kwi-pose ye-half-lotus (ukuba kunzima ukuhlala kuyo ixesha elide, ngoko nje ngesiTurkey). Spin iqonde, gcina ibhola kufuphi nombindi wesifuba, iinqonga kumacala, uhamba phambili kumgangatho. Ukufakela ibhola kwaye ekuphumeni kwamanzi ukuhambisa ngakwesobunxele ukuya kwindawo apho i-forearm iya kuba yi-perpendicular kwihlombe. Isandla sokunene simelana nokuhamba kwekhohlo. Buyela kwisikhundla sokuqala uze uqhube ibhola ngakwesokudla.