KwiiPilates sidla ngokusebenzisa ubunzima bomzimba wethu, iibhendi ezilastiki kunye neefitballs. Akuqhelekanga kakhulu ukuba sibona iibhola ezincinci, kodwa ii-gyms ezininzi zibandakanya. Ibhola yeChi, okanye ibhola encinci, yinto elula kakhulu yezemidlalo esetyenziselwa ukwenza iintshukumo ezigudileyo ezinceda ithoni yemisipha yomzimba wonke. Emva kwesi sixhobo kukho ifilosofi malunga namandla kunye nokulinganisela kwabo, nangona akubalulekanga ukuyisebenzisa kwiPilates.
Namhlanje siza kukuxelela ukuba le bhola encinci ingasetyenziswa njani, ukuze ube neentlobo ezininzi kule ngqeqesho.
Imithambo ngokwamalungu omzimba
Imilenze
Lala ngobuso phantsi kwaye ugobe amadolo akho. Beka iChi Ball phakathi kwamadolo kwaye usebenzise uxinzelelo oluthile ngaphakathi, njengokungathi ufuna ukuyiqhuma. Uya kusebenza kakhulu kwicala langaphakathi lamathanga, ngelixa uya kuqinisa umgangatho we-pelvic.
Iimpundu
Kulo msebenzi siya kwenza ibhuloho edumileyo, kodwa siphumle iinyawo zethu kwibhola encinci. Gcina ukhumbule ukuba ukungazinzi kweenyawo zakho kuya kufuna ukuba ukunyakaza kuhambe ngokukhawuleza. Phakamisa isinqe sakho ukwenza umgca othe ngqo ngamagxa akho kunye namadolo.
Isisu
Kwisisu ndibonisa imithambo emibini. Eyokuqala iquka ukulala phantsi, wolule ngokupheleleyo kunye nebhola phakathi kwamaqatha akho. Ngawo onke amalungu athe tye, phakamisa imilenze yakho kunye neengalo zakho ukuze utshintshe ibhola. Ngokuqhelekileyo, ngumsebenzi owenziwa ngefitball, nangona inzima kakhulu ngenxa yomthamo webhola.
Ukuzivocavoca kwesibini kufuna amandla kunye nobuchule besisu. Kubalulekile ukuba ungayitsali intamo yakho xa unyuka, kwaye wenze ukunyakaza ngendlela ephakamisa i-vertebra nge-vertebra. Ibhola phakathi kwezandla zakho iya kwenza ukuba ungazami ukubaxhasa phantsi kwaye ugcine isikhundla.
https://www.youtube.com/watch?v=Rrr6L4Jfw5I
izibophelelo
Lala phantsi ngasemva kwaye ubeke ibhola ngaphezu kwe-gluteus yakho. Phakamisa iingalo zakho, ugobe elinye idolo, kwaye ugcine omnye umlenze ngqo. Ukungazinzi okubangelwa yibhola kuya kwenza ukuba ii-obliques zakho zisebenze ngokugqithiseleyo ukugcina isikhundla xa unciphisa umlenze ochanekileyo.
https://www.youtube.com/watch?v=rYi_7rgI84Q
Pelvis
I-Pilates isebenza kakhulu ekulawuleni i-pelvis kunye nomgangatho we-pelvic. Ukujikeleza kweHip ngumsebenzi olungileyo, nangona ukusebenzisa ibhola encinci sinokufumana inzuzo enkulu. Lala ngecala lakho kwaye ubeke ibhola phakathi kwamaqatha akho, ukuze wenze uxinzelelo ukuze ingatyibiliki. Yenza ukuphakama kwe-hip ngaphandle kokulahlekelwa isikhundla kwaye wenze ngokukhawuleza kakhulu.
Ungazifumana iiChi Balls ngamaxabiso aphantsi kakhulu kwiAmazon.
Jonga umnikelo kwiAmazon