Ukuzivocavoca Oku-5 Ukuthola Isisu Esisisu

-Delile

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Ukuzivocavoca 3
• Ukuzivocavoca 4
• Ukuzivocavoca 5

Nazi ezinye izivivinyo ze-Pilates ongazenza ekhaya, ulandela imihlahlandlela esiyinikeza lapha. Lokhu kusebenza kakhulu esiswini, kuthambisa imisipha yesikhungo somzimba kepha kufanele kwenziwe ngokuphelele ukuze kufinyelele enhlosweni ehlosiwe.

Uma unezinhlungu zentamo, yenza izivivinyo ngaphandle kokuphakamisa ikhanda, uligcine lisekelwa kahle phansi futhi khumbula ukugcina amahlombe akho ekhululekile. Kulokhu, ukuvivinya umzimba kuzoba lula ukukwenza ngakho-ke imiphumela ingathatha isikhathi eside ukuvela, kepha okungenani awulimazi umgogodla wakho wesibeletho.

Uchungechunge luqala ngo:

Ukuzivocavoca 1

Ibhodi lesisu liqukethe ukuma endaweni efanayo, unezinyawo nezandla kuphela (noma izindololwane zakho phansi) okungenani imizuzwana engama-30, ukuphinda ukuvivinya umzimba okwe3 noma izikhathi ezine, kepha uma uthanda, ungahlala 1 iminithi ngesikhathi.

Ukuzivocavoca 2

Kufanele ulale ngomhlane bese ugoba imilenze yakho njengoba kukhonjisiwe esithombeni. Ngobumnene phakamisa ikhanda lakho nesifuba phansi, uphakamise izandla zakho u-10 cm ukusuka phansi, ungena ku-abs yakho. Ukunyakaza kufanele kwenziwe ngezandla phezulu nangaphansi, ngokunyakaza okusheshayo nokufishane. Bala kuze kube yiminyakazo eyi-100 ngezandla zakho.

Ukuzivocavoca 3

Ulele ngomhlane futhi uguqe ngamadolo kufanele uphakamise imilenze yomibili njengokungathi iphumule esihlalweni sokucabanga. Susa ikhanda lakho nesifuba phansi bese welula umlenze owodwa ngesikhathi emoyeni. Yenza ukunyakaza ngakunye izikhathi eziyishumi.

Ukuzivocavoca 4

Ulele emhlane, goba imilenze yakho njengasekuqaleni kokuvivinya umzimba bese uphakamisa wonke umzimba wakho phansi bese welula umlenze wakho, ugcine izinyawo zakho njenge-ballerina. Uma ufinyelela kuleso sikhundla esibonisa ukuthi isithombe sihlale kuleso sikhundla bese wenza ukunyakaza okuncane okufanayo ngezandla zakho bese ubale ukunyakaza okungu-100 ngezandla zakho.

Lolu chungechunge lokuzivocavoca luyisibonelo esisodwa nje salokho ongakwenza ekilasini lama-Pilates. Noma kunjalo, lezi zivivinyo zingenziwa ekhaya kuze kube izikhathi ezi-5 ngesonto.

Ukuzivocavoca 5

Ukuzivocavoca kuqukethe ukuma kuleso sikhundla okungenani imizuzwana engama-30 ohlangothini ngalunye. Khumbula ukugcina umzimba wakho uqondile futhi ugcine isandla sakho sisendaweni efanayo nezinyawo zakho. Uma uzwa ubuhlungu ehlombe lakho, ungenzi lo msebenzi.

Uma ukhuluphele ngokweqile noma unamafutha amaningi akulesi sifunda kubalulekile futhi ukuvumelanisa indlela odla ngayo, ulandela indlela yokudla enamafutha amancane namakhalori. Ukushisa ama-calories amaningi, kufanele futhi wenze umsebenzi othile wokuzivocavoca umzimba njengokuhamba, ukugijima, ukuhamba ngebhayisikili, i-rollerblading noma ukudlala ibhola, isibonelo. Uzoshisa amanoni amaningi uma wenza izivivinyo zePilates ngemuva kokwenza lezi zivivinyo.