Ngaba uneentlungu zomqolo emva kokusebenza imini yonke kwisitulo sakho seofisi? Okanye ngaba uneentlungu zomqolo ngelixa usenza imisebenzi yasekhaya okanye uphakamisa izinto ezinzima? Le yingxaki eqhelekileyo uninzi lwethu olunayo kule mihla. Ngamanye amaxesha, ngenxa yale ntlungu yomqolo, asikwazi ukwenza imisebenzi yethu yemihla ngemihla ngokufanelekileyo. Kodwa ubusazi na ukuba isisombululo esilungileyo soku singaphakathi kwemizimba yethu? Oko kukuthi, ukuqinisa inxalenye ephakathi yomzimba wethu, oko kukuthi, 'iCore'.
Yintoni le Core?
Abantu abaninzi bacinga ukuba xa besithi 'core', bathetha kuphela i-six-pack esiswini. Kodwa iyinkimbinkimbi kakhulu kunoko. Ngamafutshane, i-core yinkqubo yemisipha ejikeleze umzimba wethu. Ifana nebhanti yendalo eqinisa umzimba wethu.
Oku kubandakanya kakhulu ezi zihlunu:
- Izihlunu zesisu: Izihlunu ezingaphambili, ngasemva, nasemacaleni.
- Izihlunu zomqolo osezantsi: Izihlunu ezixhasa umqolo wethu.
- Izihlunu ze-pelvic neze-hip: Izihlunu ezidibanisa amathambo e-pelvis kunye ne-hip.
Cinga ngako oku, zonke ezi zihlunu xa zidibene zikhusela kwaye zizinzile umqolo wethu. Xa sima, sihlala, sihamba, kwaye siphakamisa iintsimbi, imizimba yethu igcinwa ithe tye kwaye inamandla zezi zihlunu ziphambili.
Zithini iingenelo zokuqinisa umbindi?
Ukuqinisa umbindi kwenza okungaphezulu kokunciphisa nje iintlungu zomqolo.
- Ukuthintela iintlungu zomqolo: Ukuba nomqolo oqinileyo kusebenza njengesixhasi sendalo somqolo wethu. Oku kunciphisa uxinzelelo emqolo, kunciphisa kakhulu umngcipheko weentlungu kunye nokwenzakala rhoqo.
- Indlela Efanelekileyo Yokuma: Xa sihlala kwindawo enye ixesha elide, siyarhuqa singazi. Ukuba nomongo oqinileyo kunceda ukugcina umzimba wethu uthe tye. Ke ngoko, ungayigcina indlela oma ngayo kakuhle nangendlela efanelekileyo.
- Ukulinganisela komzimba okwandisiweyo kunye nokuzinza: Umbindi ubaluleke kakhulu ekugcineni ulungelelwano kwimisebenzi yemihla ngemihla, umzekelo, xa uphethe ibhegi okanye umi ebhasini.
- Impilo-ntle yengqondo: Ukuzilolonga okufana nePilates kugxila ekuphefumleni nasekushukumeni. Oku kufana nokucamngca. Oku kunokunceda ekulawuleni iimeko ezifana noxinzelelo kunye nokuxhalaba .
Ngoko ke enye yezona ndlela zibalaseleyo nezidumileyo zokuqinisa le ngundoqo yiPilates.
Iziqhelo ezintathu ezilula zePilates onokuzenza ekhaya
Ngaphambi kokuba wenze lo mthambo, kubalulekile ukubeka into efana ne-yoga mat phantsi.Kwakhona, nikela ingqalelo ekhethekileyo ekuphefumleni kwakho ngelixa usenza zonke ezi ziqhelo. Phefumla nzulu kwaye ukhuphe umoya kancinci. Oku kuya kukunceda usebenze kakuhle izihlunu zakho eziphambili.
Kubalulekile: Ukuba unemeko yempilo esele ikho, njengokwenzakala emqolo, intlungu yentamo, okanye utyando lwakutshanje, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqale olu qheliselo.
1. Ukuzilolonga kwebhuloho
Olu luqheliselo oluhle kakhulu kumbindi wakho, kunye nezihlunu zakho zeempundu kunye nezinqe.
| Amanyathelo | Indlela yokwenza |
|---|---|
| Inyathelo 1 | Lala phantsi, amadolo agobile, iinyawo zihlukane ububanzi bezinqe. Beka izandla zakho phantsi emacaleni. |
| Inyathelo lesi-2 | Tsala umoya onzulu. Njengoko ukhupha umoya, qinisa izihlunu zesisu sakho uze uphakamise kancinci izinqe zakho kunye neempundu zakho. |
| Inyathelo lesi-3 | Phakamisa amahlombe akho, izinqe, namadolo de abe kumgca omnye othe ngqo, njengebhulorho. |
| Inyathelo lesi-4 | Bamba le ndawo imizuzwana embalwa (malunga nokuphefumla kathathu). Ufanele uzive izihlunu zesisu sakho kunye nomqolo ziqina. |
| Inyathelo lesi-5 | Buyela kancinci kwindawo yokuqala. Yenza oku izihlandlo ezili-10-15. |
2. Ukolula Umlenze Omnye
Oku kuyaqinisa izihlunu zesisu kunye nezihlunu zesinqe.
| Amanyathelo | Indlela yokwenza |
|---|---|
| Inyathelo 1 | Lala phantsi, goba amadolo akho ukuya kuma-90 degrees, uze uwaphakamise (oku kubizwa ngokuba yindawo yetafile). |
| Inyathelo lesi-2 | Njengoko ukhupha umoya, phakamisa intloko yakho, intamo, namagxa akho kancinci phantsi. Hlala ujonge emadolweni akho. |
| Inyathelo lesi-3 | Ngoku yolula umlenze wakho wasekunene ngokuthe ngqo kwi-engile engama-45 degrees. Kule ndawo, bamba idolo lakho lasekunene ngesandla sakho sasekhohlo kunye neqatha lakho lasekunene ngesandla sakho sasekunene. Eyona nto ibalulekileyo kukungaphakamisi umqolo wakho phantsi. |
| Inyathelo lesi-4 | Phefumla umoya kwakhona uze ubuyisele umlenze wakho wasekunene kwindawo ephezu kwetafile, ngelixa ulula umlenze wakho wasekhohlo ngendlela efanayo. Ngoku tshintsha iingalo. |
| Inyathelo lesi-5 | Yenza oku kwimilenze yomibini, utshintshana, malunga nezihlandlo ezisi-8 kwicala ngalinye. |
3. Ukuphakanyiswa Kwemilenze
Olu luqheliselo oluhle kakhulu lokuqinisa izihlunu esiswini sakho nasezantsi komqolo.
| Amanyathelo | Indlela yokwenza |
|---|---|
| Inyathelo 1 | Lala phantsi, goba amadolo akho, uze ubeke iinyawo zakho phakathi kwemilenze. |
| Inyathelo lesi-2 | Tsala umoya onzulu. Njengoko ukhupha umoya, tsala izihlunu zesisu sakho ngaphakathi naphezulu. |
| Inyathelo lesi-3 | Ngoku phakamisa umlenze wakho wasekunene kancinci, idolo lakho ligobile kuma-90 degrees, uye kwindawo yetafile. Musa ukuwushukumisa umqolo okanye isinqe sakho ngeli xesha. |
| Inyathelo lesi-4 | Phefumla umoya uze ubambe indawo leyo. Phefumla umoya kwakhona uze uphakamise omnye umlenze uye kwindawo ephezu kwetafile ngendlela efanayo. Ngoku imilenze yomibini iphakanyisiwe. |
| Inyathelo lesi-5 | Bamba le ndawo imizuzwana emi-5. Emva koko wehlise umlenze omnye uye emhlabeni kancinci, uze uthobe omnye uye emhlabeni kancinci kancinci. |
Umyalezo Wokuya Ekhaya
- Isizathu esiphambili seentlungu ezihlala zisenzeka emqolo sisenokuba buthathaka bomqolo.
- Umbindi awuzizo nje izihlunu zesisu, kodwa yiyo yonke inkqubo yezihlunu ejikeleze umqolo, amanqe kunye neempundu.
- I-Pilates yindlela entle yokuzilolonga yokuqinisa umongo, ukulungisa ukuma komzimba, kunye nokuphucula impilo-ntle yengqondo.
- Xa uqala ukwenza umthambo , qala kancinci. Mamela umzimba wakho. Yeka ukwenza umthambo ukuba uva intlungu.
- Eyona nto ibalulekileyo kukwenza lo mthambo kancinci kancinci yonke imihla. Ukuwenza yonke imihla kungcono kunokukwenza usuku olunye uze uyeke.
- Ukuba uneengxaki zempilo, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga.
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