Yu gɛt bak pen afta yu dɔn wok ɔl di de na yu ɔfis chia? Ɔ yu kin gɛt bak pen we yu de du os wok ɔ we yu de es ebi ebi tin dɛn? Dis na rili kɔmɔn prɔblɛm we bɔku pan wi gɛt dɛn tɛm ya. Sɔntɛnde, bikɔs ɔf dis bak pen, wi nɔ kin ebul fɔ du wi wok dɛn we wi kin du ɛvride fayn fayn wan. Bɔt yu no se di bɛst we fɔ sɔlv dis na insay wi yon bɔdi? Dat na fɔ mek di midul pat na wi bɔdi strɔng, dat na di ‘Kɔr’.
Wetin na dis Kɔr?
Bɔku pipul dɛn kin tink se we dɛn se ‘kɔr’, dɛn kin min di siks-pak nɔmɔ we de na di bɛlɛ. Bɔt i rili kɔmpleks pas dat. Fɔ tɔk am simpul wan, di kɔr na wan sistɛm we gɛt mɔsul dɛn we de rawnd wi bɔdi. I tan lɛk natura bɛlt we de tay wi bɔdi.
Dis kin gɛt fɔ du wit dɛn mɔsul dɛn ya mɔ:
- di mכsul dεm na di bכdi: Na di mכsul dεm na di fכnt, bak, εn di sayd dεm.
- di mכsul dεm we de na di bכdi: Na di mכsul dεm we de sכpכt wi spayna.
- di mכsul dεm na di bכdi εn di hip: di mכsul dεm we de kכnεkt di bכdi εn di hip bon dεm.
Tink bɔt am, ɔl dɛn mɔsul ya togɛda de protɛkt wi spayna ɛn mek i nɔ de chenj. We wi tinap, sidɔm, waka, ɛn es wet, dɛn kɔr mɔsul dɛn ya kin mek wi bɔdi stret ɛn strɔng.
Wetin na di bɛnifit dɛn we pɔsin kin gɛt we i mek di kɔr strɔng?
Fɔ mek di kɔr strɔng, i nɔ jɔs de mek yu bak pen.
- Fɔ mek wi nɔ gɛt bak pen: We wi gɛt strɔng kɔr, i de wok lɛk natura l bres fɔ wi spayna. Dis kin mek di prɛshɔn we de na di bak nɔ bɔku, ɛn dis kin mek i nɔ gɛt pen ɛn wund bɔku tɛm.
- Kɔrɛkt Posishɔn: We wi de na di sem pozishɔn fɔ lɔng tɛm, wi kin slow we wi nɔ no. We wi gɛt strɔng kɔr, dat kin ɛp fɔ mek wi bɔdi stret. So, yu kin kɔntinyu fɔ tinap fayn ɛn kɔrɛkt wan.
- di bכdi bεlε εn stεbiliti bכku bכku wan: Di kכr rili imכtant fכ mεnten bεlε pan εvride wok dεm, fכ egzampl, we yu de kכri bag כ tinap na di bכs.
- Mental wɛl bɔdi: Ɛksesaiz lɛk Paylets de pe atɛnshɔn pan fɔ blo ɛn muv. Dis tan lɛk we pɔsin de tink gud wan. Dis kin ɛp bak fɔ kɔntrol tin dɛn lɛk strɛs ɛn wɔri .
So wan pan di bɛst ɛn pɔpul we fɔ mek dis kɔr strɔng na Paylet.
3 simpul Pilates ɛgzampul dɛn we yu kin du na os
Bifo yu du dis ɛgzampul, i impɔtant fɔ layt sɔntin lɛk yoga mat na grɔn.Dɔn bak, pe atɛnshɔn mɔ to aw yu de blo we yu de du ɔl dɛn ɛgzampul ya. Tek dip briz ɛn pul di briz sloslo. Dis go ɛp yu fɔ mek yu kɔr mɔsul dɛn wok fayn fayn wan.
Impɔtant: If yu gɛt wɛlbɔdi prɔblɛm we bin dɔn de bifo, lɛk yu bak injuri, yu nɛk pen, ɔ yu jɔs dɔn ɔpreshɔn, mek shɔ se yu go to yu dɔktɔ bifo yu bigin dis ɛgzampul.
1. Brij ɛksesaiz
Dis na fayn ɛgzampul fɔ yu kɔr, ɛn bak fɔ yu bɔdi ɛn yu hip mɔsul dɛm.
| Step dɛn we yu fɔ du | Aw fɔ du am |
|---|---|
| Step 1. Di tin we mek | Led na grɔn, yu ni dɛn bɛn, yu fut dɛn apat lɛk yu hip. Put yu an dɛn na grɔn na yu sayd dɛn. |
| Step 2. Di tin we mek | Tek dip briz. As yu de blo, tayt yu bɛlɛ mɔsul dɛn ɛn es yu hip ɛn bɔdi smɔl smɔl. |
| Step 3. Di tin we mek | Lift yu sholda, hip, ɛn ni te dɛn de na wan stret layn, lɛk brij. |
| Step 4. Di tin we mek | Hol dis posishon fכ fכ sekכnd (lεk 3 brith). Yu fɔ fil se yu bɛlɛ ɛn bak mɔsul dɛn tayt. |
| Step 5 we yu fɔ du | Smɔl smɔl, go bak to di say we yu bin de fɔs. Du dis 10-15 tɛm. |
2. Stretch we gɛt wan leg
dis de mek di bכdi mכsul dεm εn di hip mכsul dεm trכng.
| Step dɛn we yu fɔ du | Aw fɔ du am |
|---|---|
| Step 1. Di tin we mek | Led na grɔn, bɛn yu ni dɛn to 90 digri, ɛn ol dɛn ɔp (dɛn kɔl dis di tebul pozishɔn). |
| Step 2. Di tin we mek | As yu de blo, es yu ed, nɛk, ɛn sholda dɛn smɔl kɔmɔt na grɔn. Kip yu yay pan yu ni dɛn. |
| Step 3. Di tin we mek | Naw, ɛkstɛnd yu rayt leg stret na lɛk 45 digri angle. Na dis tɛm, ol yu rayt ni wit yu lɛft an ɛn yu rayt anklɛ wit yu raytan. Di tin we impɔtant pas ɔl na fɔ nɔ es yu bak ɔp na grɔn. |
| Step 4. Di tin we mek | Inhal bak ɛn briŋ yu rayt leg bak to di tebul pozishɔn, ɛn yu de ɛkstɛnd yu lɛft leg di sem we. Naw, chenj yu an. |
| Step 5 we yu fɔ du | Du dis fɔ ɔl tu di leg dɛn, ɔltɛm, lɛk 8 tɛm na ɛni say. |
3. Lift fɔ di Leg
Dis na fayn ɛgzampul fɔ mek di mɔsul dɛn na yu bɛlɛ ɛn yu bak we de dɔŋ strɔng.
| Step dɛn we yu fɔ du | Aw fɔ du am |
|---|---|
| Step 1. Di tin we mek | Led na grɔn, bɛn yu ni dɛn, ɛn put yu fut dɛn apat lɛk yu hip. |
| Step 2. Di tin we mek | Tek dip briz. As yu de blo, pul yu bɛlɛ mɔsul dɛn insay ɛn ɔp. |
| Step 3. Di tin we mek | Naw, es yu rayt leg ɔp smɔl smɔl, wit yu ni we bɛn na 90 digri, fɔ mek i de na tebul. Nɔ muv yu bak ɔ yu hip dis tɛm. |
| Step 4. Di tin we mek | Inhal ɛn ol di pozishɔn. Exhale bak ɛn es di ɔda leg to di tebul pozishɔn di sem we. Naw di tu leg dɛn dɔn ɔp. |
| Step 5 we yu fɔ du | Hol dis pozishɔn fɔ lɛk 5 sɛkɔn. Dɔn, put wan leg dɔŋ smɔl smɔl na grɔn, dɔn yu put di ɔda leg dɔŋ na grɔn. |
Mɛsej we dɛn kin kɛr go na os
- Wan men tin wae kin mek yu gɛt bak pen ɔltɛm kin bi wae yu gɛt wik kɔr.
- di kכr nכto jכs di bכdi mכsul dεm, bכt di כl mכsul sistεm we de rawnd di spayna, hip, εn bכtכk.
- Pilates na fayn fayn we fɔ du ɛksɛsayz fɔ mek di kɔr strɔng, fɔ kɔrɛkt di we aw yu de tinap, ɛn fɔ mek yu maynd gɛt wɛlbɔdi mɔ ɛn mɔ.
- We yu bigin fɔ du ɛksɛsayz , bigin fɔ du am smɔl smɔl. Lisin to yu bɔdi. Stɔp fɔ du ɛksɛsayz if yu fil pen.
- Di tin we impɔtant pas ɔl na fɔ du dis ɛgzampul smɔl smɔl ɛvride. Fɔ du am ɛvride bɛtɛ pas fɔ du am wan de ɛn stɔp.
- If yu gɛt ɛni prɔblɛm wit yu wɛlbɔdi, mek shɔ se yu go to yu dɔktɔ bifo yu bigin ɛni ɛksesaiz program.
💬 Comments (0)
No kɔmɛnt nɔ de yet. Ad yu kɔmɛnt ya fɔ di fɔs tɛm.
Ad yu kɔmɛnt