Ukuzivocavoca umzimba ukuze ufumane isisu esiswini

Umxholo

• Ukuzivocavoca 1
• Ukuzivocavoca 2
• Umthambo 3
• Ukuzilolonga 4
• Ukuzilolonga 5

Nazi ezinye zeepilates zokuzivocavoca onokuzenza ekhaya, ulandela isikhokelo esisinika apha. Oku kusebenza kakhulu isisu, ukuhambisa izihlunu zeziko lomzimba kodwa kufuneka zenziwe ngokugqibeleleyo ukuze bafikelele kwinjongo ekujoliswe kuyo.

Ukuba unentlungu entanyeni, yenza imithambo ngaphandle kokuphakamisa intloko, uyigcine ixhaswe kakuhle phantsi kwaye ukhumbule ukugcina amagxa akho ekhululekile. Kule meko, imithambo iya kuba lula ukuyenza kwaye ngenxa yoko iziphumo zingathatha ixesha elide ukuvela, kodwa ubuncinci awuyilimazi ingqolo yakho yomlomo wesibeleko.

Olu luhlu luqala ngo:

Ukuzivocavoca 1

Ibhodi esiswini inendawo yokuma endaweni enye, iinyawo nezandla zakho kuphela (okanye iingqiniba zakho phantsi) ubuncinci imizuzwana engama-30, ukuphinda umthambo kwakhona ngamanye amaxesha ama-3 okanye ama-4, kodwa ukuba ukhetha, ungahlala 1 umzuzu ngexesha.

Ukuzivocavoca 2

Kuya kufuneka ulale ngomqolo kwaye ugobe imilenze yakho njengoko kubonisiwe emfanekisweni. Ngenyameko yiphakamise intloko yakho kunye nesisu emgangathweni, uphakamise izandla zakho nge-10 cm ukusuka phantsi, wenza isivumelwano se-abs yakho. Intshukumo kufuneka yenziwe ngezandla phezulu nangaphantsi, ngokuhamba ngokukhawuleza nangokufutshane. Bala ukuya kuthi ga kwiintshukumo ezili-100 ngezandla zakho.

Umthambo 3

Ukulala ngomqolo kwaye uguqe ngamadolo kufuneka uphakamise imilenze yomibini ngokungathi baphumle kwisitulo sokucinga. Thatha intloko yakho kunye nesifuba phantsi kwaye wolule umlenze omnye ngexesha emoyeni. Yenza intshukumo nganye amaxesha ali-10.

Ukuzilolonga 4

Ulele emqolo, gobisa imilenze yakho njengakwimithambo yokuqala kwaye uphakamise wonke umzimba wakho emgangathweni uze wolule umlenze wakho, ugcine iinyawo zakho njengeballerina. Xa ufika kweso sikhundla sibonisa ukuba umfanekiso uhlala kuloo ndawo kwaye wenze iintshukumo ezifanayo ezincinci ngezandla zakho kwaye ubale ukuya kwi-100 yentshukumo ngezandla zakho.

Olu luhlu lokuzilolonga ngumzekelo nje omnye wento onokuyenza kwiklasi yeePilates. Nangona kunjalo, le mithambo inokwenziwa ekhaya ukuya kuthi ga kuma-5 ngeveki.

Ukuzilolonga 5

Ukuzivocavoca kubandakanya ukuma kuloo ndawo ubuncinane imizuzwana engama-30 kwicala ngalinye. Khumbula ukugcina umzimba wakho uthe tye kwaye ugcine isandla sakho kwicala elifanayo neenyawo zakho. Ukuba uziva iintlungu egxalabeni lakho, sukuyenza le mithambo.

Ukuba utyebile okanye unamafutha amaninzi akule ngingqi kubalulekile ukuba uhlengahlengise ukutya kwakho, kulandela ukutya okunamafutha amancinci kunye neekhalori. Ukutshisa iikhalori ezingaphezulu, kuya kufuneka wenze imisebenzi yomzimba njengokuhamba, ukubaleka, ukukhwela ibhayisikile, irollerblading okanye ibhola edlalayo, umzekelo. Uya kutshisa amanqatha amaninzi ukuba wenza imithambo emva kokusebenzisa le mithambo.