Ukuzivocavoca umzimba ngaphambi kokuba ukhulelwe

Umxholo

• 1. Unyawo oluxhaswayo
• 2. Idayimani iphakamisa
• 3. Iplanga elisecaleni
• 4. Ikati / Inkomo neBhendi
• 5. Ukwandiswa kweThoracic ngeBand
• 6. Ukwandiswa kweLateral ngeBand
• 7. I-Squatting Side Bends
• Uphengululo lwe

Inyaniso yokuba unako (kwaye kufuneka) uqhubeke nokusebenza ngelixa ukhulelwe akukho nto intsha. Ngapha koko, amaxwebhu athi ukuzivocavoca kunceda kwizikhalazo eziqhelekileyo zokukhulelwa njengeentlungu zangasemva kunye neengxaki zokulala. Inokwenza umsebenzi ube lula! Ukuzivocavoca kukwabangela ukuhamba kwee-endorphins, i-dopamine, kunye ne-serotonin, ukukunceda ukuphucula imeko yakho yeemvakalelo ngexesha elinokuba ngumqobo wokurhabaxa ngokweemvakalelo. (Jonga zonke izithuba zemidiya yoluntu yabasetyhini abafana nalo mqeqeshi weenyanga ezi-8 okhulelweyo obulala iipounds ezili-155 ngobungqina bokuba abafazi abakhulelweyo bayakwazi intle kakhulu amandla omzimba.)

Kodwa kumndilili ongekho mqeqeshi, esazi ngqo * indlela yokuqeqesha ngokukhuselekileyo nosana ebhodini-ngakumbi xa kuziwa kwisiseko sakho-sisisihloko esididayo. Ngena: UAndrea Speir, umhlohli oqinisekisiweyo wePilates kunye nomseki we-LA-based Speir Pilates, olindelekileyo ukuba abe nosana. Apha, uqhekeza iintshukumo eziya kuthi zomeleze ngokukhuselekileyo zonke iinxalenye zomongo wokulindela oomama, kugxilwe "ekuzoluleni ngobunono nokwandisa zonke ezo zihlunu ziqinileyo kunye nemisipha." (Sikwacebisa ukuba kuvulwe ukuzilolonga kwe-Speir's Pilates kulwa ne-bra bulge.)

“Ukudityaniswa kwezi ntshukumo kuya kunceda umama ukuba azive ekhululekile ngexesha lokukhulelwa, ukutyhala ngexesha lokubeleka, kwaye abuyele emva komntwana,” utshilo. Ngokusisiseko, kuya kufuneka uqale ukubandakanya ezi zinto zihambayo kwisimo sakho sokukhulelwa.

Ingaba isebenza kanjani: Yenza ezi ntshukumo kathathu ukuya kane ngeveki, utshilo uSpeir. (Okanye yonke imihla ukuba uyathanda-hamba wena!)

1. Unyawo oluxhaswayo

Iimpendulo: 10 kwisikhundla ngasinye

Ijikisiwe

A. Ukujikeleza umva kunye nokuxhasa umzimba phezulu kwiingalo zangaphambili.

B. Goba amadolo esifubeni, ugcine izithende kunye neenzwane zahlukene.

C. Yandisa imilenze ukuya kwi-angle ye-degree-60 kwaye uguqe (amadolo avulekileyo kunebhokhwe).

Iinyawo eziFlexed

A. Dibanisa iinyawo kunye namadolo ndawonye, ​​iinyawo eziguqukayo.

B. Yandisa imilenze ngokuthe tye kwaye ugobe ungene ngaphakathi, phambi kwebhokhwe yomntwana.

Inqaku/Fleks

A. Bamba imilenze ngaphandle nge-60-degree angle, izithende kunye kunye neenzwane ngaphandle.

B. Khomba kwaye uguqule iinyawo.

Ngoba: "Ukubamba nje isifuba sakho phezulu kwesi sikhundla sisebenzayo kungasinceda ukomeleza i-abs enqamlezileyo, eya kuthi idlale indima enkulu ekutyhaleni ngexesha lomsebenzi," utshilo uSpeir. "Ngokushiya isenzo esiqhekezayo (esinokukhokelela kwi-diastasis recti, okanye ukukrazuka kancinci kodonga lwesisu), endaweni yoko sisebenzisa ukuxhathisa kwemilenze kwizikhundla ezahlukileyo ukwakha amandla asisiseko."

Ingcebiso: "Qinisekisa ukuba usivula isifuba sakho phezulu kwaye ungabambeleli kwisenzo," utshilo uSpeir. "Cinga ngokumanga ngobunono usana lwakho kunye nezibilini zakho ukuze uzibandakanye ngokuchasene nokukhupha i-abs yakho ngokunzulu kumqolo wakho."

2. Idayimani iphakamisa

IiReps: 10

A. Usakhutshiwe ngaphambili, phakamisa imilenze uye kwidayimani (izithende zihlangene kunye namadolo avuleke banzi kunamagxa).

B. Imilo yedayimani esezantsi ukuya emgangathweni.

C. Phakamisa imilo yedayimane ubuyisele kwindawo yokuqala kuyo.

Ngoba: Le mingeni iphambili ngaphandle kokuqinisa izihlunu zesisu ngokuxinana, utshilo uSpeir. "Ukulawula kunye nokuchasana komsebenzi womlenze kuya kunceda ukuqinisa i-transverse kunye ne-obliques, inxalenye enkulu yokutyhala ngexesha lomsebenzi. Ukugcina oku kunamandla kuya kunceda umzimba wakho ubuyele emva komntwana."

Ingcebiso: Kuphela kusezantsi kangangoko unako ngaphandle kokungcungcuthekisa emqolo okanye ukutsala nzima ngondoqo wakho-le ntshukumo inokuba yi-intshi enye okanye yonke indlela eya emgangathweni!"

3. Iplanga elisecaleni

Iimpendulo: I-AMRAP yemizuzu eyi-1 (imizuzwana engama-30 / icala)

A. Misa kwicala kunye nemilenze eyolulwe kude, unyawo oluphezulu luphumle phambi konyawo olusezantsi kunye nesandla esisezantsi esityalwe ngokuqinileyo kwimethi.

B. Phakamisa isinqe ukuya kwisilingi ngokulawula, ufikelele kwisandla esichaseneyo ukuya kwisilingi.

C. Bamba imizuzwana engama-30 uze utshintshe amacala.

Ngoba: Le yenye yeendlela ezikhuselekileyo nezisebenzayo zokuqinisa ii-oblique, okanye amacala esisu. Ukuziqhelanisa noku kanye ngemini kuya kunceda ngokungenakuthelekiswa nanto ukuba izihlunu zomelele kwaye zikulungele ukutyhala, kunye nokugcina isinqe sakho siqinile kwaye siqinile, KUNYE nokugcina amandla okuxhasa umqolo wakho osezantsi (onokuqala ukubabuhlungu ngaphandle kothando oluncinci).

Ingcebiso: Ukuba ufuna ukuguqula kwaye ugobe umlenze wakho ongezantsi kwaye uwubeke phantsi (phantse njenge-kickstand) yiya kuyo-kubaluleke kakhulu ukuba umamele umzimba wakho, uSpeir uthi.

4. Ikati / Inkomo neBhendi

IiReps: AMRAP yomzuzu omnye (uthatha ixesha lakho)

A. Ibhanti yokubhijela emagxeni uze ezandleni nasemadolweni (ngezandla ngqo phantsi kwamagxa nesinqe phantsi kwamadolo). Isiphelo sebhendi kufuneka sikhuseleke phantsi kwesithende sezandla zakho.

B. Dive isifuba sivulekile, ujonge ngqo phambili kwaye uzolule ngobunono kwisisu.

C. Kancinci ukusika umsila wangaphantsi kunye nokujikeleza ngasemva, ucofe intliziyo ujonge esilingini kwaye ujonge phantsi komzimba.

D. Phinda ngesantya esicothayo nangesabom.

Ngoba: "Lo ngomnye weyona mithambo ilungileyo kunye neyona ikhuthazwayo ukuzolula ngobunono nangokukhuselekileyo isisu kunye nomqolo osezantsi," utshilo uSpeir. Intlungu edibeneyo ye-Sacroiliac (SI) ingaba yinto eqhelekileyo, ngoko ke kubalulekile ukwenza ixesha lokukhulula le ndawo yomzimba. "Le ntshukumo iphinda ikhuphe kwaye yolule i-ligament ejikelezayo, exhasa isibeleko, ke xa usomeleza undoqo, kubalulekile ukunceda ukolule kwaye ukhulule ezi zihlunu ukuze zijikeleziswe ligament ejikelezayo kwaye sigcine imizimba yethu ilungile," utsho.

Ingcebiso: Olu kolulo lumnandi ukwenza kungekuphela nje ngexesha lokuzilolonga kwakho, kodwa naphambi kokulala, utshilo uSpeir.

5. Ukwandiswa kweThoracic ngeBand

(Ingenziwa kwakhona ngetawuli yangasese)

IiReps: 8

A. Yima ngeenyawo umgama wenyonga phakathi, ubambe i-theraband phakathi kobhontsi kunye nomnwe wesikhombisi obanzi nje kubanzi kunomgama wamagxa, uphakanyiselwe phezulu kubude begxalaba.

B. Gcina amadolo egobile njengoko unweba kwaye ufikelele kwibhendi phezulu kwaye uphezulu kwisandiso esincinci.

C. Buyisela umzimba embindini, ufikelele kwisilingi.

E. Yolula imilenze kwaye ufike ngasemva phambi komzimba.

Ngoba: "Lo msebenzi awukuniki nje ibhonasi enkulu yengalo kunye nokomeleza umva, kodwa kuyanceda ukuqeqesha izihlunu zesisu ukuba zolule kwaye zibuyele umva, "utshilo uSpeir." Oku kuya kuba kukhulu ekuthinteleni oko kuxinana kunye ne-diastasis eyoyikekayo, kwaye uncede abo bangakwaziyo ukuqeqeshwa ukuba babuyele emva komntwana. "

Ingcebiso: Yandisa umnqonqo phezulu nasemva, ucinga ngokukhula ixesha elide vs. crunching okanye arching back, Speir uthi. "Oku kufuneka uzive umkhulu kwaye ube nokuthantamisa, ke thabatha kancinci ngomzimba wakho."

6. Ukwandiswa kweLateral ngeBand

(Unokuzama le nto ngetawuli yokuhlambela okanye ungabikho bhanti konke konke.)

Ukuphendula: 8

A. Ngelixa ubambe ibhendi ibanzi nje kunobubanzi begxalaba ngeengalo ezolulekileyo zaxhuma emagxeni, guqa ngamadolo kwaye ufike kwiingalo ukuya kufikelela esilingini.

B. Yolula icala uye kwelinye icala, ugoba ngaphandle engqinibeni ngaphandle emzimbeni, uzobe amagxa egxalaba kunye.

C. Yolula ingalo umva uyikhuphe.

D. Hlala esikwerethini uze ubuyele embindini. Phinda kwelinye icala.

Ngoba: Le yenye yeendlela ezilungileyo zokwandisa kunye nokomeleza ezo zihlunu zingundoqo ze-oblique eziqina ngexesha lokukhulelwa, utshilo uSpeir. "Ukudibanisa kunye nokomeleza ezi zihlunu akuyi kunceda kuphela ekuzaleni, kodwa kuya kukunceda uthathe umntwana wakho kunye nazo zonke ezo zinto (zinzima!) Xa sele efika umntwana!"

Ingcebiso: Cinga ngokukhula i-intshi ezintathu ubude kulo lonke ixesha lokuzilolonga. Njengoko udweba ingqiniba yakho emzimbeni wakho, cinga ngokuqhekeza i-walnut phakathi kwamagxa egxalaba ukuze ufumane iilati kunye nemigibe ebandakanyeke ngokwenene, utshilo.

7. I-Squatting Side Bends

Reps: 10 iiseti / ukwahluka

Icala-kwicala

A. Yima ngeenyawo ezingaphezulu kunobubanzi benyonga kunye nezandla zibekwe emva kwentloko. Ngezantsi kwi-squat.

C. Yolula icala lomzimba kwicala elisezantsi kwicala lokuthotywa.

Ukufikelela kumgangatho

A. Yongeza ekufikeleleni ngaphandle ngaphandle nasemgangathweni.

B. Buyisela isandla emva kwentloko uze uphinde kwelinye icala.

Ukufikelela phezulu

A. Reverse ulwalathiso kwaye ufike ngaphezulu kwentloko ngelixa unyikima kwelinye icala.

B. Phinda ukufikelela ngaphezulu kwentloko kwicala elichaseneyo.

Ngoba: Olu luhlu lweentshukumo lunceda ukucela umngeni nokwakha amandla kuwo wonke umxholo. Inokukunceda ukuba igazi lihambe kwindawo idla ngokungahambi kakuhle ngexesha lokukhulelwa (yiyo loo nto ufumana ezo ntlungu zemilenze ebusuku). Ikwanomceli mngeni, yakha amandla, kwaye ngaxeshanye yolule zonke iinxalenye zeso siseko.

Ingcebiso: Gcina intshukumo ihambelana kwaye ihamba. Mamela umzimba wakho ukuba ukuxelela ukuba ungahambi kakhulu kwisikwere sakho okanye ufikelele.

Uphengululo lwe