Ama-pilates avivinya ubuhlungu beqolo

-Delile

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Ukuzivocavoca 3
• Ukuzivocavoca 4
• Ukuzivocavoca 5
• Ukuzivocavoca ukuthuthukisa ukuma komzimba

Lezi zivivinyo ezi-5 zama-Pilates zikhonjiswe ikakhulukazi ukuvimbela ukuhlaselwa okusha kwezinhlungu emuva, futhi akufanele zenziwe ngezikhathi lapho kunezinhlungu eziningi khona, ngoba zingasenza sibe sibi kakhulu isimo.

Ukuze wenze lokhu kuvivinya umzimba, kufanele ube nezingubo ezivumela ukuhamba nokulala phansi endaweni eqinile kodwa entofontofo. Ngakho-ke, okuhle ukuthi lezi zivivinyo zenziwa phansi kumata wokuzivocavoca, njengoba kukhonjisiwe ezithombeni. Yize kungenziwa ekhaya, izivivinyo kufanele ziqondiswe ekuqaleni nguthisha we-physiotherapist noma wePilates.

Ukuzivocavoca okufaneleka kakhulu kwalabo abanezinhlungu emuva kubandakanya:

Ukuzivocavoca 1

Kufanele ulale ngomhlane imilenze yakho igobile futhi ihlukane kancane. Izingalo kufanele zibe semzimbeni futhi kusuka kuleso sikhundla, kufanele uphakamise isiqu phansi, ugcine isikhundla esiboniswe esithombeni. Ukuzivocavoca kuqukethe ukwenza ukunyakaza okuncane ngezingalo ezeluliwe phezulu naphansi.

Ukuzivocavoca 2

Usalele ngomhlane futhi imilenze yakho igobile futhi ihlukaniswe kancane, kufanele welule umlenze owodwa kuphela, uslayishe isithende unqamule phansi, uze weluleke ngokuphelele bese umlenze ushiyeka futhi. Yenza ukunyakaza ngomlenze owodwa ngesikhathi.

Ukuzivocavoca 3

Ulele emhlane, phakamisa umlenze owodwa ngasikhathi sinye, wakhe i-engela engu-90º ngezinqe zakho, kube sengathi ubeka imilenze yakho esihlalweni osicabangayo. Ukuzivocavoca kuqukethe ukuthinta kuphela ichopho lonyawo olulodwa phansi, kanti omunye umlenze uhlala usesemoyeni.

Ukuzivocavoca 4

Ukusuka endaweni ohleli kuyo imilenze yakho igobile izinyawo ziyisicaba phansi, phakamisa izingalo zakho ziye ehlombe ukuphakama bese uvumela okhalweni lwakho lubuyele emuva, ulawule ukunyakaza kahle ukuze ungabi olinganiselayo. Gcina izingalo nemilenze yakho kulesikhundla. Ukunyakaza kufanele kube kusuka ezinqeni kweqa emuva kuphela kuya endaweni yokuqala.

Ukuzivocavoca 5

Lala phansi ugcine imilenze yakho igobile futhi iqhelelene kancane. Ngemuva kwalokho thatha umlenze owodwa ubheke esifubeni sakho bese ulandela omunye umlenze, ugcine indawo ekhonjiswe esithombeni amasekhondi angama-20 kuye kwangama-30 bese udedela imilenze yakho bese ubeka izinyawo zakho phansi, ugcine imilenze yakho igobile. Phinda lo msebenzi amahlandla ama-3.

Lokhu kuzivocavoca kukhonjiswa ikakhulukazi uma kuba buhlungu emuva ngoba kuqinisa isisu kanye nemisipha yangemuva ebalulekile ukugcina ukuma okuhle, kokubili ukuhlala nokuma. Kodwa-ke, owelapha ngokomzimba noma umqeqeshi wePilates angancoma okunye ukuzivocavoca ngokuya ngohlobo lomkhawulo umuntu analo, ecabangela nezinye izinto ezifana nokuba khona kwe-osteoporosis, obunye ubuhlungu obuhlangene kanye namandla okuphefumula.

Ukuzivocavoca ukuthuthukisa ukuma komzimba

Bheka ividiyo elandelayo ukuthola okunye ukuzivocavoca okuqinisa umhlane wakho nokuthuthukisa ukuma komzimba, okusiza ukuvimbela ukuvela kobuhlungu emuva: