Ama-Pilates Wokubeletha Ama-7 Wokukhulelwa Ukuqinisa Ngokuphepha Ingqondo Yakho Ngesikhathi Sokukhulelwa

-Delile

• 1. Izinyawo ezisekelwayo
• 2. IDayimane Liyaphakama
• 3. Ipulangwe Eliseceleni
• 4. Ikati / Inkomo neBhendi
• 5. I-Thoracic Extension nge-Band
• 6. Isandiso se-Lateral ngebhendi
• 7. Ukugoba Side Side
• Buyekeza kwe-

Iqiniso lokuthi ungakwazi (futhi kufanele) uqhubeke nokusebenza ngenkathi ukhulelwe akuyona into entsha. Eqinisweni, amadokhumenti athi ukuvivinya umzimba kusiza ngezikhalazo ezivamile zokukhulelwa njengobuhlungu beqolo nezinkinga zokulala. Kungenza ngisho nokusebenza kube lula! Ukuzivocavoca futhi kubangela ukugeleza kwama-endorphin, i-dopamine, ne-serotonin, ukusiza ukuthuthukisa imizwa yakho ngesikhathi esingaba yi-roller coaster engokomzwelo. (Bheka zonke izingosi zokuxhumana nabantu besifazane abafana nalo mqeqeshi onezinyanga ezingu-8 okhulelwe obulala amakhilogremu angu-155 ukuze uthole ubufakazi bokuthi abesifazane abakhulelwe bayakwazi ukwenza okuthile. kuhle kakhulu izici zokufaneleka.)

Kodwa kumuntu ongeyena umqeqeshi ojwayelekile, ukwazi *ngqo* ukuthi ungaziqeqesha kanjani ngokuphephile nengane ebhodini-ikakhulukazi uma kuziwa kumgogodla wakho - kuseyisihloko esididayo. Faka: U-Andrea Speir, ofundisa ama-Pilates oqinisekisiwe nomsunguli we-LA-based Speir Pilates, okulindeleke ukuthi alindele ingane. Lapha, udiliza ukunyakaza okuzoqinisa ngokuphephile yonke ingxenye yomgogodla womama abakhulelwe, ngokugxila "ekululeni ngobumnene nokwelula yonke leyo misipha nemigqa eqinile." (Sincoma futhi ukuzivocavoca kwe-Speir's Pilates ukulwa ne-bra bulge.)

"Ukuhlanganiswa kwalezi zinyathelo kuzosiza ama-mamas ukuthi azizwe emuhle ngesikhathi sokukhulelwa, acindezele ngesikhathi sokubeletha, futhi abuyisele emuva ingane ngemuva kokuzalwa," esho. Ngokuyisisekelo, kufanele uqale ukuhlanganisa lezi zinyathelo esibalweni sakho sokujima sokukhulelwa.

Isebenza kanjani: Yenza lokhu kuhamba kathathu noma kane ngesonto, kusho uSpeir. (Noma zonke izinsuku uma uthanda-hamba wena!)

1. Izinyawo ezisekelwayo

Izimpendulo: 10 isikhundla ngasinye

Umphumela

A. Buyela emuva futhi uphakamise umzimba ezimpahleni.

B. Gobisa amadolo esifubeni, ugcine izithende zihlangene nezinzwane zihlukene.

C. Khulisa imilenze uye ku-angle engama-60-degree bese ubuyela emuva (amadolo avuleke kakhulu kune-bump baby).

Izinyawo Ezithambile

A. Hlanganisa izinyawo namadolo ndawonye, ​​uguqule izinyawo.

B. Yelula imilenze uqonde bese ugobela emuva, ngaphambi nje kweqhubu lengane.

Iphoyinti/I-Flex

A. Bamba imilenze uyikhiphe nge-engeli engama-degree angu-60, izithende zihlangane futhi izinzwane zihlukane.

B. Izinyawo ezikhomba futhi eziguquguqukayo.

Kungani: "Ukubamba nje isifuba sakho uphakamise lesi sikhundla esisebenzayo ngomgogodla wakho kuzosiza ukuqinisa ngokuphepha i-abs enganqamuleki, ezodlala indima enkulu ekuphusheni ngesikhathi sokubeletha," kusho uSpeir. "Ngokuyeka isenzo sokugoqa (okungase kuholele ku-diastasis recti, noma ukuklebhuka kancane kodonga lwesisu), esikhundleni salokho sisebenzisa ukumelana nemilenze ezindaweni ezihlukene ukuze sakhe amandla ayisisekelo ashukumisayo ngempela."

Ithiphu: "Qiniseka ukuthi uvula isifuba sakho ubheke phezulu hhayi ukuthi ungene esenzweni," kusho uSpeir. "Cabanga ngokugona ingane yakho ngobumnene ngezisu zakho ukuze uzibandakanye ngokuqhathanisa i-abs yakho ngokujulile nomgogodla wakho."

2. IDayimane Liyaphakama

Ukuphendula: 10

A. Usaphakanyiswe ezingalweni zangaphambili, phakamisa imilenze ibe sesimweni sedayimane (izithende zihlangene futhi amadolo avuleke kakhulu kunamahlombe).

B. Ukuma kwedayimane okuphansi kuya phansi.

C. Phakamisa umumo wedayimane usibuyisele endaweni yokuqala.

Kungani: Lokhu kuphonsela inselelo ingqikithi ngaphandle kokuqinisa ngokweqile imisipha yesisu ngokuhlohla, kusho uSpeir. "Ukulawulwa nokumelana nomsebenzi womlenze kuzosiza ekuqiniseni ukuguquguquka nokuqobeka, okuyingxenye enkulu yokuphusha ngesikhathi sokubeletha. Ukugcina lokhu kuqinile kuzosiza nomzimba wakho ukubuyela emuva lapho usanda kuzalwa."

Ithiphu: Yehla kuphela ngangokunokwenzeka ngaphandle kokugoba emhlane wakho noma ukudonsa kanzima ngomgogodla wakho-lokhu kunyakaza kungaba iyintshi eyodwa noma yonke indlela eya phansi!"

3. Ipulangwe Eliseceleni

Izimpendulo: AMRAP iminithi elingu-1 (imizuzwana engama-30/uhlangothi)

A. Misa eceleni imilenze yelulwe isikhathi eside, unyawo oluphezulu luphumule ngaphambi konyawo olungezansi nesandla esingezansi esitshalwe ngokuqinile kukati.

B. Phakamisa izinqulu uye kusilingi ngokulawula, ufinyelele isandla esiphambene phezulu ubheke kusilingi.

C. Bamba imizuzwana engama-30 bese ushintsha izinhlangothi.

Kungani: Le ngenye yezindlela eziphephe kunazo zonke futhi eziphumelela kakhulu zokuqinisa ama-oblique, noma izinhlangothi zezisu zethu. Ukuzijwayeza lokhu kanye ngosuku kuzosiza ngokungenakulinganiswa ukuthi leyo misipha iqine futhi ilungele ukusunduza, kanye nokugcina ukhalo lwakho luqinile futhi luqinile, FUTHI nokugcina amandla okusekela umgogodla wakho ophansi (ongaqala ukuqaqamba ngaphandle kothando oluncane).

Ithiphu: Uma udinga ukuguqula nokugoba umlenze wakho ongezansi bese uwubeka phansi (cishe njenge-kickstand) yenzele wona - kubaluleke kakhulu ukuthi ulalele umzimba wakho, kusho uSpeir.

4. Ikati / Inkomo neBhendi

Ama-reps: AMRAP iminithi elingu-1 (ukuthatha isikhathi sakho)

A. Goqa ibhande emahlombe uze ezandleni nasemadolweni (ngezandla ngqo ngaphansi kwamahlombe nezinqulu ngqo ngaphansi kwamadolo). Ukuphela kwebhendi kufanele kube ngokuphepha ngaphansi kwesithende sezandla zakho.

B. Dive isifuba sivulekile, ubheke ngqo phambili futhi unwebe kahle ungene eziswini.

C. Songa umsila kancane uwubeke ngemuva, ucindezela inhliziyo iye phezulu ophahleni futhi ubheke ngaphansi komzimba.

D. Phinda ngesivinini esinensayo nangenhloso.

Kungani: "Lokhu kungenye yezivivinyo ezingcono kakhulu futhi ezinconyiwe zokwelula izisu kanye nomgogodla ophansi ngobumnene nangokuphephile," kusho uSpeir. Ubuhlungu obuhlangene be-Sacroiliac (SI) bungajwayelekile, ngakho-ke kubalulekile ukwenza isikhathi sokukhipha le ndawo yomzimba. "Lokhu kuhamba futhi kukhulula futhi kwelule umsipha oyindilinga, osekela isibeletho, ngakho-ke lapho uqinisa umnyombo, kubalulekile ukusiza futhi ukwelula nokukhulula le misipha ukuze ijikeleze igeleza emthonjeni oyindilinga futhi igcine imizimba yethu ibhalansi," yena. uthi.

Ithiphu: Lokhu kunwebeka kumnandi ukukwenza hhayi ngesikhathi sokuzivocavoca kwakho okuyisisekelo, kodwa futhi nangaphambi kokulala, kusho uS Speir.

5. I-Thoracic Extension nge-Band

(Kungenziwa futhi ngethawula lokugezela)

Ukuphendula: 8

A. Yima ngezinyawo ibanga le-hip ngaphandle, ubambe i-theraband phakathi kwesithupha nomunwe wangaphambili kubanzi kakhulu kunebanga lehlombe, kuphakanyiselwe phezulu kubude behlombe.

B. Gcina amadolo egobile njengoba unwebeka futhi ufinyelela ibhendi phezulu naphezulu phezulu kwesandiso esincane.

C. Buyisa umzimba phakathi nendawo, ufinyelele kusilingi.

E. Qondisa imilenze futhi ufinyelele emuva ngaphambi komzimba.

Kungani: "Lokhu kuvivinywa akukuniki nje lelo bhonasi elikhulu lezingalo nokuqiniswa emuva, kodwa futhi kuyasiza ukuqeqesha imisipha yesisu ukuthi yeluleke futhi ibuyele emuva, "kusho uSpeir. futhi ngisize nalabo abangaqeqeshiwe ukubuyisela emuva ingane ngemuva kokuzalwa. "

Ithiphu: Khulisa umgogodla phezulu nasemuva, ucabanga ngokukhula isikhathi eside ngokuqhathanisa noma ukubhoboza noma ukubuyisa emuva, kusho uSpeir. "Lokhu kufanele kuzwakale kukuhle futhi kube mnene, ngakho-ke kuthathe kancane ngomzimba wakho."

6. Isandiso se-Lateral ngebhendi

(Ungaphinda uzame lena ngethawula lokugezela noma ungabi nabhande nhlobo.)

Ukuphendula: 8

A. Ngenkathi ubambe ibhande liba banzi kunobubanzi behlombe izingalo ezinwetshiwe ukusuka emahlombe, gobisa amadolo futhi ufinyelele izingalo phezulu kuye kusilingi.

B. Yekelela ngakolunye uhlangothi, ugoba ngaphandle kwendololwane ngaphandle emzimbeni, udwebe amahlombe ndawonye.

C. Yelula ingalo emuva.

D. Hlala ku-squat futhi ubuye phakathi nendawo. Phinda ngakolunye uhlangothi.

Kungani: Le ngenye yezindlela ezinhle kakhulu zokwelula nokuqinisa lezo zicubu ezibalulekile ze-oblique eziqina ngesikhathi sokukhulelwa, kusho uSpeir. "Ukunwebeka nokuqinisa le misipha ngeke kusize kuphela ekubelethweni, kepha kuzokusiza nokuthi uthathe ingane yakho nakho konke lokho (okunzima!) Uma ingane ifika!"

Ithiphu: Cabanga ngokukhula ngamasentimitha amathathu ubude kulo lonke uvivinyo. Njengoba udonsela indololwane yakho emzimbeni wakho, cabanga ngokuqhekeza umuthi phakathi kwamahlombe ukuze uthole ama-lats nezicupho ezibandakanyeke ngokweqiniso, usho kanjalo.

7. Ukugoba Side Side

I-Reps: 10 amasethi / ukuhlukahluka

Side-to-Side

A. Yima ngezinyawo ezingaphezu kobubanzi besinqe ngaphandle nezandla zifakwe ngemuva kwekhanda. Yehlela ku-squat.

C. Nweba umzimba ubheke ohlangothini esenzweni esithambile sokuhlikihla.

Iphansi Ifinyelela

A. Faka ekufinyeleleni kwesandla sangaphandle ubheke phansi.

B. Buyisela isandla emuva ngemuva kwekhanda bese uphinda ngakolunye uhlangothi.

Ukufinyelela Okuphezulu

A. Reverse direction and reach over head ngenkathi unyakazisa ngakolunye uhlangothi.

B. Phinda ukufinyelela ngaphezulu ohlangothini oluhlukile.

Kungani: Lolu chungechunge lokunyakaza lusiza ukuphonsela inselelo nokwakha amandla kuwo wonke umongo. Kungasiza ukuhambisa igazi endaweni evame ukuba nokusakazeka okuncane ngesikhathi sokukhulelwa (yingakho uthola lawo maqhubu omlenze ebusuku). Kubuye kube nezinselelo, kwakha amandla, futhi ngasikhathi sinye kunwebeke zonke izingxenye zalowo mgomo.

Ithiphu: Gcina ukunyakaza kuhambisana futhi kugeleza. Lalela umzimba wakho uma ikutshela ukuthi ungabi phansi kakhulu esikweleni sakho noma ufinyelele.

Buyekeza kwe-