Ukuzivocavoca 1
Thatha indawo yokuqala yamashishini kumacala, ehambelana nomgangatho wakho wokulungiselela. Ukuphakamisa umlenze ophezulu ukuya kwinqanaba le-hip uze ukwenzeke ukuba ungasebenzisi izicathulo zomlenze. Bhoxisa, udwebe isisu ukuya kumqolo. Gxotha umlenze phambili kwaye uyibhenqo kabini (kunye neentsimbi ezincinci) ukuya phambili ngokusemandleni akho, kodwa ngaphandle kokugubha iinqabetho zakho nokuguqula inqeni yakho. Xa uphumelela, buyela umlenze uze uyabuyisele kwakhona, ukuya kwikona yangasemva yegumbi. Khawucinge ukuba ehlombe lakho uqhubeka ulinganisela imfumba yeekomityi ngekhofi eshushu. Yenza ukuphindaphinda ukuya kwi-10 kwaye udibanise izithende ndawonye, ulungele ukuhlaselwa kunye nokuhla. Umzimba mawugcinwe uphelelwe kwaye uphahlale. Khawucinge ukuba imilenze yakho ide kwaye ilungile, kwaye izihlunu azivumelani. Sebenzisa umthombo wamandla ukuzinzisa ukuvalwa. Musa ukuvumela amahlombe akho kunye nokuqhaqhazela ukuguqula emva nangaphandle. Musa ukugoba unyawo lwakho ekupheleni, kungenjalo uya kulahla imali. Umlenze awufanele uwele phantsi kwephezulu eliphezulu lomlenze. Phindela ngaphaya nangaphezulu kwaye ukwandise ngokukhawuleza ukuphakama kwamanyathelo ngaphandle kokuguqula loo nto. Sibonisa ingqalelo kwinqaku ngesihloko esithi "".
Ukuzivocavoca 2
Thatha indawo yokuqala kwisethi yokuzivocavoca umzimba kwiimitha kumacala, ngokuhambelana nomgangatho wakho wokulungiselela. Umlenze wenziwa kancane ukuze ungabandakanyi izicathulo zomlenze. Kwi-inhalation, pha kamisa phezulu umlenze phezulu. Xa uphumelela, unciphise umlenze wakho, ukuchasana namandla ombane, unwebe umlenze wakho kwi-hip. Cinga ukuba intwasahlobo inamathele emlenzeni wakho ngaphezu kwentloko yakho, kwaye uqaphele ukunyakaza ngokusebenzisa indawo yamanzi. Yenza ukuphindaphinda kwama-5, unciphise umlenze wakho, uthathe isikhundla se-Pilates. Ungavumeli umlenze wakho ukuba ungene, ugcine uvele wenyuka kwi-hip. Phakamisa umlenze wakho kuphela kwindawo ephakamileyo kangangokuthi ihlala iqonde. Nciphisa umlenze, uyisuse kwi-hip. Khawucinge ukuba unyawo lwakho uhambisa uhlamvu lwemali eludongeni uze ucinezele eludongeni, uhlawule unyawo lwakho. Musa ukuwunciphisa umzimba emgangathweni, udonsa isithsaba kwisalathiso esichasene nemigodi. Musa ukugoba inqeni kwaye ungacinezeli intloko yakho emahlombe akho xa uphakamisa umlenze wakho phezulu.
Ukuzivocavoca 3
Thatha indawo yokuqala kwiphakheji yokuzilolonga ngokomzimba kwimida kumacala, ehambelana nomgangatho wakho wokulungiselela. Khuphula isithende esiphezulu ngaphantsi kwezantsi uze uqale ukwenza iisetyhula ukunyuka ngonyawo ukusuka ekugqibeleni kunye nangomgudu. Khawucinge uchukumise unyawo lwakho ngaphakathi kwintsimbi encinane. Yenza iibindi ezi-5 phambili, ngokuphindaphindiweyo. Ekupheleni, vala izithende kwindawo yePilates. Umzimba kufuneka uhlale uhleli kwaye uphakanyiswe ngexesha lokujikeleza unyawo. Yenza ukuhamba kweetyhula ukusuka ekuhlanganyeleni kwe-hip ngomlenze othe tye. Gxotha umlenze wakho ukusuka emlonyeni, njengokungathi ucinezela iinzwane zakho eludongeni kunye nengqekembe. Ukuxhasa ukucwangcisa amaqhosha. Ukuze ugcine ukulinganisela, sebenzisa izihlunu zendawo yomthombo wamandla kwaye ungaguquli umzimba. Inqama, amadolo okanye iinyawo akufanele zijikeleze ngaphakathi. Musa ukuguqa ngamadolo uze udwebe izibonda kunye nenxalenye engezantsi yomlenze, sebenze kwi-hip.
Ukuzivocavoca 4
Thatha indawo yokuqala yamashishini kumacala, ehambelana nomgangatho wakho wokulungiselela. Khuphula umlenze ophezulu phezulu phezulu. Bend umlenze emadolweni, unyawo ngeenzwane ezithandayo, zilethe kwicala elingaphakathi kwelinye icala okanye phambi kwalo. Slayida unyawo lwakho emlenzeni uze ulungise, uze uphakamise ngokuthe tye. Gxotha umlenze wakho kwi-hip. Yenza u-3-5 ukuphindaphinda, uze utshintshe isikhokelo sentshukumo, udonsa umlenze onamathele entanyeni uze uyilungise, ngoko, ukumelana nokunyamezela, unciphise umlenze ochaseneyo. Khawucinge ukuba i-yoga yakho inokutshatyalala ukuchasana kwentwasahlobo ekhonjiweyo ngentloko yakho. Yenza okuphindaphindiweyo u-3-5 kwinqanaba ngalinye.
Ukuzivocavoca 5
Gcina umzimba uphelele kwaye ungapheli ngokupheleleyo ngexesha lokusetyenziswa. Isigxina umzimba ophezulu, osebenzayo ngakumbi. Gcina umgca okhalweni. Gxotha umlenze wakho ukusuka emlonyeni, njengokungathi ucinezela iinzwane zakho eludongeni kunye nengqekembe. Musa ukugoba inqeni kwaye ungacinezeli intloko yakho emahlombe akho xa uphakamisa umlenze wakho phezulu. Inqama, amadolo okanye iinyawo akufanele zijikeleze ngaphakathi.
Ukuzivocavoca 6
Thetha phantsi ngakwesokunene sakho, ukugoba umlenze wakho okhohlo emadolweni uze uyibeke emgangathweni phambi kweenyawo zakho zokunene, idolo libhekiswe kwisilwanyana. Inhloko yakho intloko esandleni sakho, ngesinye isandla sakho, lungisa isangqa lomlenze wakho okhohlo okanye uncike isandla sakho phantsi komgangatho phambi kwakho. Umlenze ochanekileyo ukusuka emlanjeni, uyiphakamise esezantsi, uvele unqothule isithende. Cinga ukuba kukho imfumba yeencwadi emlenzeni wakho emadolweni. Phakamisa kwaye unciphise umlenze wakho ngaphandle kokubeka phantsi. Ukumisela ukuphakama ngelixa uqhuba isethi yokuzilolonga umzimba. Yenza okuphindaphindiweyo kwama-5-10, ke umise umlenze kwindawo ephakanyisiweyo uze uyifeze phezulu kumaxesha angama-10. Musa ukulahla iincwadi! Unokwenza kwakhona u-5 uphelele phambili kwaye u-5 uhlehlise.
Ukuzivocavoca 7
Gcina isikhundla esiphezulu somzimba ngexesha lokusetyenziswa. Ukuba kunzima kuwe ukuba ugcine umlenze ogobileyo kule ndawo, unokuwubeka phantsi emadolweni phambi kwakho. Phakamisa umlenze omkhulu kunokwenzeka ukusuka emgangathweni, ugcine ukulula komlenze wangaphandle. Gudla ingalo eqondekileyo kwicala elincinane ukusuka kwinqanaba. Musa ukugoba umlenze wakho ochanekileyo. Musa ukusika izihlunu ze-quadriceps ze-hip.
Ukuzivocavoca 8
Thatha indawo yokuqala yezinga eliphambili kwiimitha kumacala. Thatha umlenze ophezulu, njengokungathi ugxininisa kwi-pedal yebhayisekile enkulu, ukugoba umlenze emadolweni nokuzisa isithende kwisithambiso, ulula iisifuba somlenze kunye namadolo. Gqiba unyawo lwakho phezu komlenze wakho osikiweyo kwaye uqondise phambili, ukuya ehlombe, ngaphandle kokuhamba phambili. Yenza umlenze phambili, njengokungathi ugxininisa kwizithuthi, uze uqhube umtsalane, ngokuya kwindawo yokuqala. Zama ukucingela ibhasikidi, iipedals apho zikhankanywe ngomgudu omkhulu, ukuze ukwazi ukulawula ukunyakaza kunye nokwelula kakuhle imisipha. Yenza ezintathu ziphenduke phambili, zitshintshe indlela. Ibhasikiyo iyomeleza kwaye idlulise iisundu zamathanga, izibhokhwe kunye nemisipha.
Ukuzivocavoca 9
Gcina umzimba uphelele kwaye ungapheli ngokupheleleyo ngexesha lokusetyenziswa. Donsa i-waistline, ngakumbi xa ulula umlenze phambi kwakho. Xa ushukuthela ngasemva (phakamisa phambili, uguqe ngamadolo, ulungele umlenze): Yibambe idolo emva kokunokwenzeka ngaphambi kokutsala umlenze phambili. Gweba umqolo wakho ngexesha ulula umlenze wakho . Xa ugxotha phambili (udonsa imilenze, uguqa ngamadolo, uvula idolo, ulungele umlenze). Yizisa idolo emacaleni phambi kokuba uguqe. Inqama, amadolo okanye iinyawo akufanele zijikeleze ngaphakathi. Amaqhekeza akufanele aphenduke xa aziswa phambili. Musa ukuthoba umlenze wakho ngaphantsi kwe-hip.
Ukuzivocavoca 10
Thatha indawo yokuqala yezinga eliphambili kwiimitha kumacala. Ukuphakamisa i-yoga ephezulu ukuya kwinqanaba lethanga, likhuphe kancane. Bhoxisa umlenze wakho phambili. Slip unyawo lwakho eludongeni phambi kwakho phezulu, uze ujike umlenze wakho ekuhlanganyeleni kwe-hip, ngokubuya phezulu, ukuya kwikona yodonga oluchaseneyo (zama ukudala ukulinganisa komlenze, welulele, ukhuphe umlenze ophezulu uze uthathe imisipha emva ngokubanzi). Hambisa umlenze phambili kwaye uphinde ulandelelanise amaxesha amathathu: umlenze phambili, phezulu, vuka, uphinde ukhuphe. Cinga uhambo lokuhamba ngeenyawo ngaphakathi kwinqwelo enkulu. Sitshintshe isikhokelo sohambo. Umzimba kufuneka uhlulwe kwaye uhlale uzinzile ekuhambeni. Yenza okuphindaphindiweyo okuphindwe kabini kwicala ngalinye, ekupheleni, ukuzisa izithende ndawonye kwindawo ye-Pilates uze uphendule kwisisu.
Ukuzivocavoca 11
Yibambe umzimba uphelele kwaye ungapheli ngokupheleleyo ngexesha lokusebenzisa. Ukulinganisa ubunzima bomlenze, udonsa umlenze ophezulu ngaphesheya kolunye umlenze. Udonsa intloko yentloko kwisalathiso kwimilenze, musa ukuphakamisa amanxeba. Musa ukugoba inqeni yakho kwaye ungadonsa intloko yakho emahlombe akho. Amaqhekeza akufanele aphenduke xa aziswa phambili.
Ukuzivocavoca 12
Thetha kwisisu sakho, sinyula emva kwamathanga angaphakathi, faka ibunzi lakho ngasemva kwezandla zakho (enye ngasentla). Qinisekisa ngokugqithiseleyo amaconco, unyuke, uphakamise zombini izintambo ukusuka phantsi, ugcine imilenze iqonde, izithende kunye. Ukugcina iinyawo zakho ubunzima, ukunciphisa nokuhlaziya izithende zakho. Khawucinge ukuba umzimba wakho uboshwe phantsi kwaye awukwazi ukuhamba, kwaye imilenze imisiwe emithonjeni. Ngexabiso le-5, thatha umoya kunye neendleko ze-5-exhale. Ekupheleni komsebenzi, khuphuka uze uhlale ezintendeni ukuze ukhulule izihlunu zesisanti, uze ulale ngenye icala ukuya kwindawo yokuqala yama mahovas ukuya kwicala. Phinda usebenze ngomnye umlenze, ekugqibeleni, ulale ngecala lakho, udonsa amadolo akho esifubeni sakho.
Ukuzivocavoca 13
Umzimba kufuneka uhlale uhleli ngexesha lomsebenzi. Ukukhusela inqeni, sondela isisu kumqolo. Umqolo ophezulu kunye namahlombe kufuneka ukhululeke. Ukuba kuyimfuneko, unokulula izandla zakho. Ukukhusela inqeni kunye nokuzinzisa umzimba, fakela iifolo. Gcina imilenze yakho ngqo ngqo. Ngokuhluka kwinqanaba eliphambili, gcina amadolo akho phezulu. Musa ukubetha izithende zakho nzima ukufumana imivimbo. Musa ukuchukumisa umgangatho ngeenyawo zakho.
Ukuzivocavoca 14
Beka emhlane wakho, uguqe ngamadolo, ubeke iinyawo zakho phantsi, amadolo kunye namathanga acindezela (iinyawo kufuneka zenze i-degrees ezingama-45 ngeenyawo). Thabatha izandla zakho phezulu emva kwekhanda lakho, bhenqa iminwe yakho eludongeni oluphambene. Gcina umqolo wakho ngokuchanekileyo, usebenzisa imisipha yomthombo wamandla. Gudla iingalo zakho phambili kwaye welula intloko yakho nomzimba phambili kunye. Cinga ukuba ukhwela ibhaluni ehlanganisiweyo esifubeni sakho. Ekuvukeni kokuphefumlela ukuze izihlunu zesisu zisesebenza, gcina le ndawo kwi-akhawunti kwizinto ezintathu. Xa uphumelela, qala ukuhlahlisa, uxhomekeke kwi-vertebrae nganye phantsi. Xa i-nape iwa phantsi, yolulela izandla zakho ngaphezu kwentloko yakho, iminwe yakho iselulele eludongeni oluphambene. Yenza intamo yakho.
Ukuzivocavoca 15
Umzimba kufuneka uhlale uphawule ngexesha lokuchopha nokukhupha. Zama ukugxininisa ngakumbi ekukhuphukeni kunokuba uphambili kwaye usebenzise indawo yendalo yamanzi. Cinyanisa amaqhosha, iindawo ezingaphakathi zamathanga namadolo. Xa uhlahla emhlabathini, zama ukwelula, ungagqithisi i-sacrum ukusuka phantsi. Iinyawo akufanele zihambe phantsi. Musa ukuqhubela kwi-coccyx.
Ukuzivocavoca 16
Ulale emhlane wakho, kwisimo esifana ne-Exercise 15. Gweba umlenze omnye kwinqanaba lama-45 degrees ukuya kumgangatho, gxininisa ngokuguqa emadolweni emlenze wesibini. Khangela kancane umlenze ochanekileyo ukusuka kumlenze, udibanise iintsimbi kunye nomqolo wamathanga angaphakathi. Phinda ulandelelwano lomsebenzi 15 ngaphandle kokuvula amadolo. Yolula umlenze ochanekileyo, isifuba sikhuliswa. Kwi-inhalation, vuka ukusuka okhalweni. Khawucinge ukuba uhanjiswa phambili kwaye uphakanyiswe ngumbane omkhulu. Xa uphumelela, qala ukuhlahlisa, ukuxhomekeka kwi-vertebrae nganye phantsi, lungisa izandla zakho ngaphezu kwentloko yakho. Ngomsebenzi osebenzayo weesisu zomzimba, hlala kwindawo ephakamileyo yokuphakamisa, uphendule umzimba ngokunene. Kuphefumlelwe, kwimeko ephakathi. Ekuphumuleni, jikela ngakwesobunxele. Kwi-inhalation kwakhona ulungelelanise kwiziko. Ekuphumeni kancinci kancinci kancinci kumgangatho. Phinda enye yeenketho 2-3 amaxesha ngomlenze ngamnye, uze udonse amadolo kwisifuba uze ukhulule umva ophantsi.
Ukuzivocavoca 17
Ukunyakaza kolawulo kunye nezihlunu ezisiswini esiswini. Umzuzu osisiseko xa ukukhuphuka kukuvakalelwa kwaye kulawulwa ukunyakaza okunyukayo. Zama ukunyuka esifuba, phantsi amanqanaba akho. Ngexesha lokuzala, phuhlisa umgudu, udale isikhala phakathi kwe-vertebrae. Amagqabi kufuneka aqinisekiswe. Musa ukubeka elinye idolo kwelinye. Xa uphakamisa phambili, musa ukuphakamisa amahlombe akho. Musa ukuphefumula kwaye ungathwali ubunzima bomzimba wakho phambili.
Ukuzivocavoca 18
Ulale emhlane wakho, udonsa imilenze yomibini phezulu kwiPilates isikhundla. Gweba iingalo zakho phezulu kwentloko yakho, gcina umqolo wakho ngqo. Nciphisa imilenze yakho ngekona lama-45 degrees ukuya phantsi, udonsa isisu ukuya emthonjeni. Phunyeza, zitsala izandla zakho uze ufikelele ezinzwaneni zakho. Gcina isifuba sakho kwisifuba sakho kwaye uqhube kakuhle, uphakamise ityala phantsi komgangatho. Khawucinge ukuba phakathi kweenyawo zakho kunye nesifuba unomthombo onomtsalane onokukudonsa emilenzeni yakho. Gcina le ndawo, ulungelelanise kwi-coccyx, ngoko ekuphumeni kwe-exhalation kuqala ukuwa. Uvakalelwa ngexesha elifanayo ukuxhatshazwa kwentwasahlobo. Finyanisa amaqhosha ukuze ugcine imilenze isaqhubeka. Xa intloko iyancipha phantsi, gweba iingalo zakho ngaphezu kwentloko yakho; phinda ulandelelwano, ukuphefumula ekunyuseni nasekuphumeni, ukucwina kumgangatho ngokulandelelana yi-vertebra nganye.
Ukuzivocavoca 19
Ingongoma ephambili yee-puzzles ukuphumla kwengqondo nokufumana isigqi sakho sokwenza ezi zifundo. Ngexesha lokulandelana, kufuneka uphefumle. Ukuba ubambe umoya wakho, ngoko kusebenza kakuhle kwemizimba kuya kuncipha kakhulu. Qinisekisa ukucima iintsimbi kunye neminyango yomgangatho wangaphakathi wethanga ukubandakanya ummandla wamanzi wamanzi. Musa ukuthoba imilenze yakho ngaphantsi kwinqanaba lokulawula ukuhamba. Ukuba uvakalelwa kukuba umva uqala ukukhupha, pha kamisa imilenze yakho. Iipuzzle ziqulethwe uchungechunge lwamanyathelo alawulwa kakhulu. Musa ukuphakamisa izindlu ukuya phezulu nangayiphi na indlela kwaye ungabuyi ngasemva. Xa unciphisa, gcina izandla zakho zithe tye, zihambelana neendlebe zakho. Zama ukwelula kwelinye icala ukusuka emilenzeni. Ngoku siyazi ukuba yintoni isenzo somzimba sePilates.