Ku-Pilates sivame ukusebenzisa isisindo somzimba wethu, amabhande okunwebeka nama-fitballs. Akuvamile ukuthi sibone amabhola amancane, kodwa ayanda ama-gyms ahlanganisa nawo. Ibhola le-Chi noma ibhola elincane, liyinto yezemidlalo elula kakhulu esetshenziselwa ukwenza ukunyakaza okushelelayo okusiza imisipha yomzimba wonke. Ngemuva kwalokhu kwaziswa kukhona ifilosofi mayelana namandla kanye nebhalansi yawo, nakuba kungabalulekile ukuyisebenzisa ku-Pilates.
Namuhla sizokutshela ukuthi leli bhola elincane lingasetshenziswa kanjani, ukuze ube nokuhlukahluka okuningi kulesi siyalo.
Ukuzivocavoca ngokwezitho zomzimba
Imilenze
Lala ubheke phezulu phansi bese ugoba amadolo akho. Beka i-Chi Ball phakathi kwamadolo futhi ufake ingcindezi ngaphakathi, njengokungathi ufuna ukuyiqhumisa. Uzosebenza kakhulu ohlangothini lwangaphakathi lwamathanga, kuyilapho uzoqinisa i-pelvic floor.
Izinqe
Kulo msebenzi sizokwenza ibhuloho elidumile, kodwa siphumule izinyawo zethu ebholeni elincane. Khumbula ukuthi ukungazinzi kwezinyawo zakho kuzodinga ukuthi ukunyakaza kube kancane. Phakamisa izinqulu zakho ukuze wenze umugqa oqondile namahlombe namadolo akho.
esiswini
Ngesisu ngethula izivivinyo ezimbili. Esokuqala sihlanganisa ukulala phansi, welule ngokuphelele futhi nebhola phakathi kwamaqakala akho. Zonke izitho ziqondile, phakamisa imilenze yakho nezingalo ukuze ushintshisane ngebhola. Imvamisa, kuwukuzivocavoca okwenziwa nge-fitball, nakuba kuba nzima kakhulu ngenxa yomthamo webhola.
Ukuzivocavoca kwesibili kudinga amandla kanye namasu wesisu. Kubalulekile ukuthi ungadonsi intamo yakho lapho ukhuphuka, futhi wenze ukunyakaza ngendlela yokuthi uphakamise i-vertebra nge-vertebra. Ibhola phakathi kwezandla zakho lizokwenza ukuthi ungazami ukusekela phansi futhi ugcine isikhundla.
https://www.youtube.com/watch?v=Rrr6L4Jfw5I
oblique
Lala phansi emhlane wakho bese ubeka ibhola ngaphezu kwe-gluteus yakho. Phakamisa izingalo zakho, guqa elinye idolo, bese ugcine omunye umlenze uqondile. Ukungazinzi okubangelwa yibhola kuzokwenza ama-oblique akho asebenze kakhulu ukuze ugcine isikhundla lapho wehlisa umlenze oqondile.
https://www.youtube.com/watch?v=rYi_7rgI84Q
Pelvis
I-Pilates isebenza kakhulu ekulawuleni i-pelvis kanye nephansi le-pelvic. Ukujikeleza kwe-Hip kuwumsebenzi omuhle, nakuba ukusebenzisa ibhola elincane singathola izinzuzo ezinkulu. Lala ngohlangothi bese ubeka ibhola phakathi kwamaqakala, ukuze udale ingcindezi ukuze lingasheleli. Yenza ukuphakama kwe-hip ngaphandle kokulahlekelwa isikhundla futhi wenze kancane kakhulu.
Ungathola ama-Chi Balls ngamanani ashibhile ku-Amazon.
Bona ukunikezwa ku-Amazon