Ukuzivocavoca umzimba ngeBhola ekwenza ekhaya

Umxholo

• 1. Isisu kwibhola
• 2. Ukuthamba kwibhola
• 3. I-Lumbar flexion kwibhola
• 4. Isikwere esinebhola
• 5. Ukomeleza imilenze ngebhola
• 6. Ukuphakamisa imilenze ngebhola

Indlela elungileyo yokunciphisa umzimba kunye nokomeleza izihlunu zesisu kukwenza imithambo yePilates ngebhola yaseSwitzerland. Iipilates ziyilelwe ukubuyisela umzimba kulungelelwaniso olusempilweni kunye nokufundisa imikhwa emitsha yokuma ukuze umntu akwazi ukuhamba ngokukhululeka kubomi babo bemihla ngemihla.

Ukuzilolonga ngebhola kuqinisa umzimba wonke ukusuka embindini wawo ukubonelela ngozinzo, olunokubangela ukungqinelana kunye noxinzelelo ngaphandle kwengcinezelo kunye nokuhamba kwemilenze.

Jonga ezinye izinto ezilula ezinokwenziwa ekhaya:

1. Isisu kwibhola

Xhasa ibhola emqolo njengoko kubonisiwe emfanekisweni, ugcine amadolo eguqukile kwaye izandla zakho ziphumle kamnandi emqolo wentamo yakho kwaye ungena kwisisu sakho ngelixa uphefumla ngomlomo. Phinda usebenzise amaxesha angama-20.

2. Ukuthamba kwibhola

Xhasa ibhola kwiinyawo zakho, njengoko kubonisiwe kumfanekiso, kwaye uzame ukugcina ibhalansi yakho kuloo ndawo. Xa uziva ukhuselekile, guqula iingalo zakho kangangoko unako, usondeze isifuba sakho emgangathweni ngelixa uphefumlela ngaphandle ngomlomo wakho. Phinda umthambo amaxesha asibhozo.

3. I-Lumbar flexion kwibhola

Xhasa isisu sakho kwibhola, ugcine imilenze yakho ithe nkqo, njengoko kubonisiwe emfanekisweni, beka izandla zakho ngasemva entanyeni yakho kwaye unike imisipha yomqolo ongezantsi ngelixa uphefumla ngomlomo. Phinda usebenzise amaxesha asibhozo.

4. Isikwere esinebhola

Beka ibhola emqolo, uncike eludongeni, usasaze imilenze yakho ububanzi obufanayo namagxa akho, ugobe amadolo kunye ne-squat ngelixa ibhola ityibilika emqolo. Phinda umthambo amaxesha ali-10.

5. Ukomeleza imilenze ngebhola

Beka ibhola phantsi kweenyawo, njengoko kubonisiwe emfanekisweni kwaye uphakamise umzimba wonke, ucinezela izithende kwibhola, ukuze ingahambi. Xa uphakamisa umzimba wonke, kuya kufuneka uhlale kule ndawo imizuzwana engama-20 ukuya kwengama-30, uphinde umthambo amaxesha ama-3.

6. Ukuphakamisa imilenze ngebhola

Bamba ibhola ngeenyawo zakho, njengoko kubonisiwe emfanekisweni kwaye uphakamise imilenze yomibini ngaxeshanye, ude wenze i-90 degree angle. Qho xa uphakamisa imilenze yakho, kuya kufuneka uphefumle kancinci uphume ngomlomo kwaye nangaliphi na ixesha xa uthoba imilenze, thatha umoya.

Kubalulekile ukugxininisa ukuba umthambo kufuneka wenziwe ngokuchanekileyo, ube noxinzelelo lwengqondo olupheleleyo ukulawula imithambo ngokuphefumla ukuze imithambo yenziwe ngokuchanekileyo.