Ukuzivocavoca umzimba kwabafazi abakhulelweyo

Umxholo

• 1. Ukurhoxa kwe-perineum
• 2. Ukunyuka kwemilenze ethe tye
• 3. Ibhulorho
• 4. Ikati eyoyikekayo
• 5. Ubuliso elangeni
• 6. Ukolula umlenze
• Ngaba iipilates ziyakunceda ukunciphisa umzimba?

Ukuzivocavoca iipilates kuzisa izibonelelo ezinje ngokuphucula ulwazi lomzimba, ukomeleza izihlunu kunye nokunceda ukuthintela kunye nokulwa ukungasebenzi kakuhle komchamo, okuxhaphakileyo ukuphela kokukhulelwa. Ukongeza, le mithambo inyusa isixa seoksijini esifikelela emntwaneni kwaye sinceda ukumzolisa nokuzola.

Le mithambo ingaqala kwikota yesibini yokumitha, nangona kunjalo, kufuneka kuthathelwe ingqalelo xa kusenziwa umthambo, kuba ezinye zinokungalingani, zithande ukuwa okanye zonyuse uxinzelelo lwangaphakathi esiswini. Abo bangenawo umkhwa wokuziqhelanisa nePilates kufuneka bakhethe iPilates Matwork kuba zilula kwaye zilawulwa ngakumbi, ezenziwa emhlabeni ngoncedo lweebhola okanye imitya yerabha.

Fumanisa ukuba nini iiPilates akufuneki zenziwe xa ukhulelwe ngokunqakraza apha.

1. Ukurhoxa kwe-perineum

Ukulala emqolo, iingalo zijikeleze umzimba wakho okanye zibekwe ngobunono kwisisu sakho kunye nemilenze eguqulweyo okanye ngaphezulu kwebhola yePilates, gcina indawo ungathathi hlangothi, ushiye igumbi lepea emazantsi omqolo kunye namagxa egxalaba abekwe kakuhle umgangatho, namagxa kude nezindlebe kwaye ucinga ukuba kukho izibane ezi-2 esinqeni sakho, ekufuneka zihlale zikhombe phezulu.

Ukusuka kweso sikhundla kuya kufuneka uphefumle kwaye xa uphefumla, thintela imisipha yomqolo, ngokungathi ufuna ukufunxa ipea ngesini sakho. Esi sithintelo kufuneka sigcinwe ngelixa uphefumla ngaphakathi nangaphandle kancinci. Yenza oku kuncipha amaxesha ama-10 ngokulandelelana, ukugcina ukuphefumla kunye nendawo efanelekileyo.

2. Ukunyuka kwemilenze ethe tye

Ukulala emqolo, ukugoba umlenze omnye kwaye uphakamise omnye ngelixa wolule. Yenza iilifti ezi-5 ngomlenze ngamnye ngelixa usenza imisipha ye-pelvic, usenza kancinci, ulawule kakuhle, ngaphandle kokuphakamisa isinqe sakho phantsi nangaliphi na ixesha.

3. Ibhulorho

Ulele emqolo, phakamisa isinqe sakho emgangathweni, njengoko kubonisiwe kumfanekiso. Yenza iilifti ezi-5 ngelixa ungena kwimisipha ye-pelvic.

4. Ikati eyoyikekayo

Kwindawo ezine zokuxhasa, zama ukuphumla isilevu sakho esifubeni ngelixa uzisa isinqe sakho phambili kwaye wolule umqolo, njengoko kubonisiwe kumfanekiso. Phindaphinda ka-5 ngelixa ungena kwimisipha ye-pelvic.

5. Ubuliso elangeni

Guqa ngamadolo emva koko uhlale kwizithende zakho, wolule iingalo zakho phambili kwaye uthambise umzimba wakho, njengoko kubonisiwe emfanekisweni, de ube uziva wolule kwimisipha yakho yangasemva. Hlala kule ndawo imizuzwana engama-20 ubuncinci.

6. Ukolula umlenze

Hlala kwindawo ebonisa umfanekiso ubuncinci imizuzwana engama-20. Yenza umthambo ofanayo ngemilenze yomibini.

Ngokukodwa ngexesha lokukhulelwa, ii-Pilates kufuneka zenziwe ngokuxinana okuphezulu, ukucotha kunye nokuchaneka kokuhamba. Ukungenelela kwezihlunu zomgangatho we-pelvic ngelixa usenza imithambo kubalulekile kuba kuphucula ukubonelelwa kwegazi kunye nokuphucula ithoni, ukulwa nokulahleka komchamo.

Ngaba iipilates ziyakunceda ukunciphisa umzimba?

Iipilates ekukhulelweni azinayo inkcitho ephezulu yeekhalori kwaye ke abasetyhini abakhulelweyo akufuneki banciphise ubunzima obuninzi ngayo, kodwa inokunceda ukugcina ukumila komzimba kunye nokuthintela ukutyeba kakhulu ngexesha lokukhulelwa. Eminye imizekelo yokuzivocavoca umzimba okwenziwa ngexesha lokukhulelwa yile:

Ukuzivocavoca iipilates xa ukhulelwe kunokukhokelwa ngugqirha wezonyango okanye ingcali yemfundo yomzimba okoko nje bobabini bengabaqeqeshi bePilates.

Bona kwakho:

• Eyona mithambo ilungileyo yokuziqhelanisa nokukhulelwa
• Izizathu ezi-5 ezifanelekileyo zokuzilolonga xa ukhulelwe