Ukuzivocavoca umzimba kweePilates ezisebenze iimangaliso kukuKhulelwa kwam ebuhlungu

Umxholo

• Phawula:
• Umva ongaphezulu kunye nokomelezwa kwangasemva
• Ukutsalwa kwengalo yeTherBand
• Imiqolo yengalo
• Ukuzinza kwepelvic
• Isikhombisi
• Umqolo ongezantsi kunye ne-hip yolula
• Ukolula uzuko
• Ukolula umva ongezantsi
• Ukomeleza uzuko
• Iimbaza
• Umlenze uphakama

Ukufumana amanyathelo afanelekileyo okutshintsha komzimba kungaguqula u "ow" ube ngu "ahhh."

Isicaphucaphu, iintlungu zomqolo, iintlungu zethambo, ukungabi namandla komzimba, uluhlu luyaqhubeka! Ukukhulelwa luhambo olumangalisayo nolunomvuzo kodwa umzimba wakho udlula kutshintsho oluninzi endleleni.

Intlungu ebuyayo inokuza kwiindlela ezahlukeneyo kwaye ichaphazele umva ongezantsi, ukudityaniswa kwe-sacroiliac, kunye nomqolo ongaphezulu. Ihomoni ye-relaxin ephezulu kunye nomzimba wakho (kunye nomzimba womntwana) uhlengahlengiso njengoko iindlela zokuzalwa zinegalelo ekutshintsheni kwe-pelvis yakho kunye nokuziva kwahlukile.

Ekukhulelweni kwam kwesibini ndakhawuleza ndafumanisa ukuba i-pelvis yam yayizolula kwaye ishenxa nangaphezulu kunangexesha lokukhulelwa kwam kokuqala, ibangela iintlungu ezibukhali kumqolo ongezantsi nangaphambili kwe-pelvis. Oku kwenzeke ngamaxesha ahlukeneyo, ikakhulu ukuqala ekuqaleni kwekota yesibini.

Ngokwenza ii-Pilates kunye nokuqina iminyaka emininzi, bendicinga, "Heyi ndiyifumene le nto!" Kwakukho ukubanjwa nangona.

Uyabona, kwimfundiso yam yesiqhelo ndicebisa abathengi ukuba bomeleze i-glute, isiseko, kunye nokuma kwabo kwaye benze ezinye iindlela ezizodwa zokunceda le ngxaki (nje ukuba baseke kugqirha okanye ugqirha ngokwasemzimbeni imeko ngqo).

Kodwa ekukhulelweni, xa oku kuye kwavela kum, ukuzilolonga rhoqo kubangela iintlungu ezingakumbi ngenxa yokucheba kunye nokuhamba kwendawo yomsila. Ukongeza, andinakusebenza undoqo wam ngaphandle komgangatho wamathambo, njengoko umsebenzi ophambili ngexesha lokukhulelwa ungacetyiswanga.

Kwaye uninzi lwemithambo eyomeleza umva kunye nokuzolula endihlala ndithembele kuyo kwenziwa ngokulala kwisisu okanye kwezinye iindawo ezingakulungelanga ukukhulelwa!

Ke ndiye ndaqala ukuphonononga intshukumo ngakumbi kwaye ndiguqule into endiyaziyo ukuba inokusebenza ukuza nokuzivocavoca ngokukhuselekileyo ukukhulelwa ukunceda le ntlungu.

Nanini na xa kunokwenzeka ndicebisa ukuba wenze yonke le mithambo kuwo onke amanqanaba amane (phezulu ngasemva, isinqe, umva osezantsi, ukubengezela) ukuqinisekisa ukuba unika umzimba wakho elona thuba lifanelekileyo lokufumana amandla kunye nokuthomalalisa iintlungu ngokupheleleyo. Umqolo obuhlungu ufuna ukujongiswa ngokucinga malunga nemimandla ejikelezileyo hayi nje indawo esezintlungwini.

Ukuba oko akusoloko kunokwenzeka unokukhetha kwaye ukhethe oko uziva kukufanele ngeentsuku ezahlukeneyo. Ukuhamba ngobumnene kunye nokuzolula ngokufanelekileyo kwimeko ezininzi kuya kuziva kungcono kunokwenza nantoni na.

Phawula:

Ndikucebisa ukuba undwendwele ugqirha wakho okanye ugqirha womzimba, ngokukhethekileyo umntu ojolise ekukhulelweni, ukujonga i-pelvis yakho kunye namandla ngokubanzi ukuze bakunike imithambo ekhethekileyo kwiimfuno zakho.

Nalu ukhetho lwam lokuzivocavoca iintlungu ezisemqolo ezinokukunceda ngexesha lokukhulelwa. Oku kunokwenziwa kuzo zonke iitrimester.

Umva ongaphezulu kunye nokomelezwa kwangasemva

Ukutsalwa kwengalo yeTherBand

• Yima okanye uhlale ubambe umgama weTherBand egxalabeni ngaphandle, iingalo zolulwe phambi kwesifuba.
• Ukugcina iingalo zakho ngokuthe nkqo njengoko uphuma, tsala ibhendi ngaphandle ngelixa ugcina ukuphakama ngeengalo, ucinezela amagxalaba akho kunye.
• Lawula ibhendi umva ukuqala isikhundla.
• Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Imiqolo yengalo

• Ukuma okanye ukuhlala, zisa iingalo zombini ukusuka ecaleni lakho kwindawo enamaqondo angama-90, usenza amanqindi akhombe phambili.
• Njengoko uphuma, cinezela zombini iingalo phambili ngokungathi uhamba emanzini okanye uxhathise intshukumo, uqiniseke ukuba ugcina amagxa egxalathelana.
• Njengoko uphefumlela phezulu, tsala iingalo umva ukuqala isikhundla, ugcine ukucinezela ngamandla kwiingalo zakho, ngasemva nangaphezulu.
• Yenza i-10 ukuya kwi-15 yokuphindaphinda.

Ukuzinza kwepelvic

Isikhombisi

• Ezandleni nasemadolweni, yandisa ingalo enye kunye nomlenze ochaseneyo phantsi komgangatho kwaye uphakamise wenze umgca othe ngqo kunye nomzimba wakho, ubambe imizuzwana embalwa.
• Gcina uzinzo lwe-hip kunye nokuzinza kwamagxa.
• Buyela emgangathweni ngononophelo kwaye uphinde elinye icala.
• Yenza i-10 reps kwicala ngalinye.

Umqolo ongezantsi kunye ne-hip yolula

Ukolula uzuko

• Qala ukuhlala esihlalweni okanye phantsi.
• Yinqumle umlenze omnye komnye, ucofe idolo lakho ecaleni uye ude uve ukolula kwi-butt yakho kunye ne-hip.
• Gcina zombini ukuhlala amathambo amanqanaba omnye komnye.
• Bamba imizuzwana engama-20 kwicala ngalinye.

Ukolula umva ongezantsi

• Hlala phantsi, imilenze ithe nkqo phambi kwakho. (Ukuba uya ngasekupheleni kwekota yesithathu kwaye isisu sakho sikhulu, ungahlula imilenze yakho ngaphandle ukuze uhlale kwindawo engu "V", kodwa ungabanzi kakhulu.)
• Hlala ubude, phefumla, iingalo zifikelela phambili.
• Exhale, ufikelela phambili esinqeni sakho de uzive wolule ngasemva kwemilenze yakho nasemva komqolo.
• Gcina amadolo phantsi kwaye ungalala.
• Bamba imizuzwana engama-20.

Ukomeleza uzuko

Iimbaza

• Beka kwicala lakho, uxhasa isisu sakho ngomqamelo xa kufuneka njalo.
• Beka isandla sakho okanye umqamelo phantsi kwentloko yakho.
• Bendisa amadolo ukuze izithende zakho zihambelane nezinqe zakho, ugcine isifuba sakho sivulekile.
• Ukucinezela izithende zakho kunye, phefumla kwaye uphefumle ukuvula idolo lakho elingaphezulu kude nedolo elisezantsi.
• Kuya kufuneka uzive ukuba inyonga lakho liyasebenza. Zama ukugcina amathanga akho ekhululekile.
• Yiya kuphela ngendlela encinci ukuba umqolo wakho osezantsi ubuhlungu.
• Yenza i-10 ukuya kwi-20 reps kwicala ngalinye.

Umlenze uphakama

• Beka izandla phantsi kwamagxa, amadolo phantsi kwenyonga kuzo zone iinyawo.
• Inhale, wolule umlenze omnye emva emgangathweni.
• Exhale kwaye uphakamise umlenze wakho owoluliweyo kancinci kancinci, ucofe umsipha wakho we-butt ngeenyawo.
• Phakamisa kwaye wehlise umlenze ngaphandle kokuchukumisa umgangatho, usebenza kwi-butt yakho ngalo lonke ixesha.
• Gcina ihips kunye nomzimba uzinzile.
• Hambisa phezulu kwaye usihla kuluhlu olufutshane ukuba umqolo wakho osezantsi okanye isinqe sibuhlungu.
• Yenza i-15 reps umlenze ngamnye.

Ndiyathemba ukuba olu ncedo lwentlungu yakho yangasemva kwaye ndikunqwenelela okuhle kuhambo lwakho! Soloko umamela umzimba wakho kwaye uphumle xa kufuneka njalo.

UVanessa Bartlett ngumbonisi, umbhali, umqeqeshi wobomi, kunye nomqeqeshi opheleleyo we-Pilates oneminyaka engama-20 yamava. Ufumene ibhaso lokuyila kukhathalelo lwempilo kwaye uyakuthanda ukuba ngumama ngelixa enceda abathengi ukuba baphumelele emzimbeni nasengqondweni emva kokudinwa.Tyelela www.vanessabhealth.com ukunxibelelana okanye wenze enye yeenkqubo zakhe.