Ama-Pilates avivinya umzimba ngeBhola ukwenziwa ekhaya

-Delile

• 1. Isisu ebholeni
• 2. Ukuthamba ebholeni
• 3. Lumbar flexion ebholeni
• 4. Isikwele nebhola
• 5. Ukuqiniswa kwemilenze ngebhola
• 6. Ukuphakamisa imilenze ngebhola

Indlela enhle yokwehlisa isisindo nokuqinisa imisipha yakho yesisu ukwenza izivivinyo zePilates nebhola laseSwitzerland. Ama-pilates aklanyelwe ukubuyisela umzimba ekuhlelweni okunempilo nokufundisa imikhuba emisha yokuma ukuze umuntu akwazi ukuhamba ngokukhululeka empilweni yakhe yansuku zonke.

Ama-pilates izivocavoca ngebhola aqinisa umzimba wonke ukusuka enkabeni yawo ukuhlinzeka ngozinzo, okungaholela ekunyakazeni kwengalo nemilenze okuhambisanayo nokungacindezeleki.

Bheka ukuzivocavoca okulula okungenziwa ekhaya:

1. Isisu ebholeni

Sekela ibhola emhlane wakho njengoba kukhonjisiwe esithombeni, ugcine amadolo akho eguquguqukile nezandla zakho ziphumule kamnandi ngemuva kwentamo yakho futhi ungena esiswini ngenkathi uphefumula ngomlomo wakho. Phinda ukuzivocavoca izikhathi ezingama-20.

2. Ukuthamba ebholeni

Sekela ibhola ezinyaweni zakho, njengoba kukhonjisiwe esithombeni, bese uzama ukugcina ibhalansi yakho kuleyo ndawo. Lapho uzizwa uvikelekile, shintsha izingalo zakho ngangokunokwenzeka, ulethe isifuba sakho eduze phansi ngenkathi uphefumula ngomlomo wakho. Phinda lo msebenzi izikhathi eziyi-8.

3. Lumbar flexion ebholeni

Sekela isisu sakho ebholeni, ugcine imilenze yakho iqonde, njengoba kukhonjisiwe esithombeni, beka izandla zakho ngobumnene entanyeni yakho bese uqinisa imisipha yakho engezansi ngenkathi uphefumula ngomlomo wakho. Phinda lo msebenzi izikhathi eziyi-8.

4. Isikwele nebhola

Beka ibhola emhlane wakho, uncike odongeni, usabalalise imilenze yakho ububanzi obufanayo namahlombe akho, uguqe ngamadolo akho futhi ugaxe ngenkathi ibhola lishibilika emhlane wakho. Phinda lo msebenzi izikhathi eziyishumi.

5. Ukuqiniswa kwemilenze ngebhola

Beka ibhola ngaphansi kwezinyawo, njengoba kukhonjisiwe esithombeni bese uphakamisa umzimba wonke, ucindezele izithende ebholeni, ukuze linganyakazi. Lapho uphakamisa umzimba wonke, kufanele uhlale kule ndawo imizuzwana engama-20 kuye kwangama-30, ukuphinda ukuvivinya umzimba amahlandla ama-3.

6. Ukuphakamisa imilenze ngebhola

Bamba ibhola ngezinyawo zakho, njengoba kukhonjisiwe esithombeni bese uphakamisa imilenze yomibili ngasikhathi sinye, uze wakhe i-engela engu-90 degree. Ngaso sonke isikhathi uma uphakamisa imilenze yakho, kufanele uphefumulele phezulu kancane ngomlomo wakho futhi noma nini lapho wehlisa imilenze yakho, phefumula kakhulu.

Kubalulekile ukugcizelela ukuthi ukuvivinya umzimba kufanele kwenziwe ngokunemba, kube nokuhlungwa kwengqondo okuphelele ukulawula izivivinyo ngokuphefumula ukuze izivivinyo zenziwe kahle.