AmaPilates Exercises Asebenzise Izimangaliso Ekukhulelweni Kwami Emuva Ubuhlungu

-Delile

• Qaphela:
• Ukuqinisa okuphezulu emuva nokuqina kwangemuva
• Ukudonsa ingalo yeTheraBand
• Imigqa yengalo
• Ukuqina kwepelvic
• Isikhombi
• Ukwehlisa okuphansi emuva kanye ne-hip
• Glute elula
• Ukwehlisa okuphansi emuva
• Ukuqinisa ubukhosi
• Amafutha
• Umlenze uyaphakama

Ukuthola izinyathelo ezifanele zomzimba wakho oguqukayo kungaguqula u- “ow” abe “ahhh.”

Ukucanuzela kwenhliziyo, ubuhlungu beqolo, ubuhlungu bamathambo asesiswini, ukuma komzimba buthaka, uhlu luyaqhubeka! Ukukhulelwa wuhambo olumangalisayo noluzuzisayo kepha umzimba wakho udlula kuzinguquko eziningi endleleni.

Ubuhlungu bokubuyela emuva bungavela ngezindlela eziningi ezahlukene futhi bungathinta iqolo elingezansi, ilunga le-sacroiliac, nomhlane ongaphezulu. I-hormone ephakeme ye-relaxin nomzimba wakho (kanye nomzimba wengane) ukuzivumelanisa nezindlela zokuzalwa kusiza ekuguqukeni kwesikhumba sakho nokuzizwa kwehlukile.

Ekukhulelweni kwami ​​kwesibili ngathola ngokushesha ukuthi ukhalo lwami lwalunwebeka futhi lushintsha kakhulu kunangesikhathi sokukhulelwa kwami ​​kokuqala, kubangela izinhlungu ezicijile endaweni engemuva engemuva nangaphambi kwesikhumba. Lokhu kwenzeke ngezikhathi ezehlukene, ikakhulukazi kusukela ekuqaleni kwe-trimester yesibili.

Ekwenzeni ama-Pilates kanye nokuqina iminyaka eminingi, bengicabanga, "Heyi sengikutholile lokhu!" Kwakunokubanjwa nokho.

Uyabona, ekufundiseni kwami ​​okuvamile ngangeluleka amaklayenti ukuthi aqinise ama-glutes, umongo, nokuma kwawo futhi enze okunye ukunweba ukusiza le nkinga (uma nje besungule kudokotela noma kumelaphi ngokomzimba isimo esiqondile).

Kepha ekukhulelweni, lapho lokhu kungivulele impela, ukuzivocavoca okuvamile kwe-glute kwangizwisa ubuhlungu obukhulu ngenxa yokugunda nokunyakaza kwendawo yomsila. Ngokwengeziwe, angikwazanga ukusebenza ingqikithi yami ngaphandle kwephansi lami le-pelvic, njengoba umsebenzi oyisisekelo ngesikhathi sokukhulelwa unganconyiwe.

Futhi izivivinyo eziningi zokuqinisa emuva nokwelula ebengivame ukuthembela kuzo zenziwa zilele esiswini noma kwezinye izikhundla ezingakulungele ukukhulelwa!

Ngakho-ke ngaqala ukuhlola ukunyakaza okuqhubekayo futhi ngaguqula engangikwazi ukuthi kungasebenza ukuza nokuzivocavoca okuphephile kokukhulelwa ukusiza lobu buhlungu emuva.

Noma kunini lapho ngikwazi khona ngincoma ukuthi wenze konke lokhu kuvivinya umzimba kuzo zonke izigaba ezine (phezulu emuva, ukhalo, iqolo, iqhwa) ukuqinisekisa ukuthi unika umzimba wakho ithuba elihle lokuthola amandla nokuqeda izinhlungu ngokuphelele. Ubuhlungu beqolo budinga ukuqondiswa ngokucabanga ngezindawo ezizungezile hhayi nje kuphela indawo esezinhlungwini.

Uma lokho kungenzeki njalo ungakhetha futhi ukhethe okuzwakala kukufanele ngezinsuku ezahlukahlukene futhi. Ukunyakaza ngobumnene nokuzelula ngendlela efanele kuzokwenza ukuthi uzizwe ungcono kunokungenzi lutho.

Qaphela:

Ngikuphakamisa ukuthi uvakashele udokotela wakho noma owelapha ngokomzimba, mhlawumbe umuntu ogxile kakhulu ekukhulelweni, ukuze uhlole i-pelvis yakho kanye namandla ajwayelekile ukuze unikeze ukuzivocavoca okuqondene nezidingo zakho.

Nakhu engikukhethayo kokuzivocavoca izinhlungu zasemuva ezisekelwe kuPilates ezingakusiza ngesikhathi sokukhulelwa. Lokhu kungenziwa kuwo wonke ama-trimesters.

Ukuqinisa okuphezulu emuva nokuqina kwangemuva

Ukudonsa ingalo yeTheraBand

• Yima noma uhlale ubambe ibanga lehlombe leTheraBand, izingalo zolulelwe phambi kwesifuba.
• Ukugcina izingalo zakho ziqondile njengoba uphuma, khipha ibhande ngaphandle ngenkathi ugcina ukuphakama ngezingalo, ucindezela amahlombe akho ehlombe ndawonye.
• Lawula ibhendi emuva ukuqala isikhundla.
• Yenza kabusha ama-10 kuya ku-15.

Imigqa yengalo

• Ukuma noma ukuhlala, letha izingalo zombili zisuka ohlangothini lwakho endaweni engama-90 degree, wenze izibhakela zikhombe phambili.
• Njengoba ukhipha, cindezela izingalo zombili ziye phambili sengathi uhamba emanzini noma umelana nokunyakaza, uqiniseke ukuthi ugcina amahlombe ehlombe ndawonye.
• Njengoba uhogela, donsela izingalo emuva ukuqala isikhundla, ugcine ukucindezela okuqinile ezandleni zakho, emuva nangaphezulu.
• Yenza kabusha ama-10 kuya ku-15.

Ukuqina kwepelvic

Isikhombi

• Ezandleni nasemadolweni, nweba ingalo eyodwa nomlenze ophikisayo phansi bese uphakamisa ukuze wakhe umugqa oqondile nomzimba wakho, ubambe imizuzwana embalwa.
• Gcina ukuzinza kwe-hip nokuqina kwehlombe.
• Buyela phansi ngokucophelela bese uphinda olunye uhlangothi.
• Yenza ama-reps ayi-10 ohlangothini ngalunye.

Ukwehlisa okuphansi emuva kanye ne-hip

Glute elula

• Qala ukuhlala esihlalweni noma phansi.
• Yeqa umlenze owodwa phezu komunye, ucindezele ngobumnene idolo lakho eceleni uze uzwe ukunweba esinqeni nasinqeni sakho.
• Gcina womabili hlala amathambo elingana.
• Bamba imizuzwana engama-20 uhlangothi ngalunye.

Ukwehlisa okuphansi emuva

• Hlala phansi, imilenze iqonde ngqo phambi kwakho. (Uma usuya ngasekupheleni kwe-trimester yesithathu futhi isisu sakho sikhulu, ungahlukanisa imilenze yakho ukuze uhlale endaweni "V", kodwa hhayi ebanzi kakhulu.)
• Hlala ubude, uhogele, izingalo zifinyelela phambili.
• Exhale, ufinyelela phambili kusuka okhalweni lwakho uze uzwe ukunwebeka ngemuva kwemilenze yakho nangaphansi emuva.
• Gcina amadolo phansi futhi ungashisi.
• Bamba imizuzwana engama-20.

Ukuqinisa ubukhosi

Amafutha

• Beka ngohlangothi lwakho, uxhase isisu sakho ngomcamelo uma kudingeka.
• Beka isandla sakho noma umcamelo ngaphansi kwekhanda lakho.
• Gobisa amadolo akho ukuze izithende zakho zihambisane nezinqe zakho, ugcine isifuba sakho sivulekile.
• Ukucindezela izithende zakho ndawonye, ​​phefumula bese uphefumula uvule idolo lakho eliphezulu kude nedolo elingezansi.
• Kufanele uzwe ukuthi i-hip yakho ne-glute isebenza. Zama ukugcina amathanga akho ekhululekile.
• Hamba ngendlela encane kuphela uma ingezansi lakho libuhlungu.
• Yenza ama-reps ayi-10 kuye kwangama-20 ohlangothini ngalunye.

Umlenze uyaphakama

• Beka izandla ngaphansi kwamahlombe, amadolo ngaphansi kwezinqe kuzo zozine izinyawo.
• Donsa, welule umlenze owodwa emuva phansi.
• Exhale futhi uphakamise umlenze wakho oweluliwe phansi kancane, ucindezela imisipha yakho yezinqa ukhombe ngonyawo.
• Phakamisa bese wehlisa umlenze wakho ngaphandle kokuthinta phansi, usebenza ku-butt yakho isikhathi ngasinye.
• Gcina izinkalo nomzimba uqinile.
• Hambisa phezulu noma phansi kuphela ebangeni elifushane uma iqolo lakho eliphansi noma isinqe sibuhlungu.
• Phinda u-15 umlenze ngamunye.

Ngiyathemba ukuthi lolu sizo luzokuzwisa ubuhlungu beqolo futhi ngikufisela okuhle ohambweni lwakho! Njalo lalela umzimba wakho uphumule lapho kudingeka.

UVanessa Bartlett ungumethuli wezinhlelo, umbhali, umqeqeshi wempilo, kanye nomqeqeshi ophelele wamaPilates onolwazi lweminyaka engama-20. Uthole umklomelo wezinto ezintsha kwezokunakekelwa kwezempilo futhi uthanda ukuba ngumama ngenkathi esiza amaklayenti ukuthi azuze umzimba nengqondo elinganiselayo ngemuva kokubhekana nokukhathala kwe-adrenal.Vakashela www.vanessabhealth.com ukuxhumana noma ukwenza olunye lwezinhlelo zakhe.