Uyazi ukuthi ukuhamba kwakho nokuthi uhamba kanjani kunikezela iminyaka yakho? UPilates uthe ubudala bomzimba buxhomeke eminyakeni yobudala bethu. Uma imhlane yakho iphilile, uzobukeka usemncane futhi uzizwe ungcono. Umhlane onempilo uyisihluthulelo sempilo yomzimba. Ubuhle be-pilates yilokuthi linciphisa futhi luqinisa imisipha ejulile, futhi impilo yangemuva ixhomeke kubo. I-Pilates iyasiza ukwandisa ithoni ye-muscle, ngenxa yalokho, uthuthukisa ukubonakala, inhlalakahle, uthole ukuma okuqondile. Uma uzoqinisa imisipha yangemuva, ubuhlungu obuhlungu emuva, khona-ke uzoba nesithakazelo ekuhlobheni okusebenzayo nokuwusizo.
Ukuzivocavoca ukuqinisa imisipha ephansi emuva
Abanye abantu emsebenzini kufanele bahlale noma bahlale izinsuku izinsuku ekupheleni. Ngakho-ke imisipha engezansi ihlale ingezwani, okubangela ukuzwa okubuhlungu. Siyaqhubeka nokuya emathini wezintambo, sibacela ukuba balungise iminyango yabo. Lokhu kubangela ukuvinjelwa kokungalingani kwemva nangemisipha. Ake ucabange ukuthi ungakwazi ukulawula njalo imisipha yangemuva yakho futhi ungazimela ngokuzimela noma yikuphi ukungalingani. I-Pilates iqinisa imisipha ephansi emuva, ilungisa izimpande ze-muscle ngenxa yokuthi iqinisa futhi ilula imisipha eyenza ukuvinjelwa ngemuva.
Ukuzivocavoca kokuqala "Ukubuyela emuva"
Uma uzophumula umgogodla wakho, lo msebenzi uwukuba wena. Yenza lo msebenzi nsuku zonke emva kwesikole noma umsebenzi bese umgogodla uzokubonga. Ukwenza lo msebenzi, imisipha yesisu, imisipha ye-flexor, imisipha ye-spine.
Sihlala phansi, siqondise umgogodla wethu, siphumule amahlombe ethu, sithumele izingalo zethu phambili futhi sibeke ezinhlangothini zamahlombe ethu. Izinyawo ezinyawo zigoba nge-angi angu-90 degrees. Ake sithathe umoya ojulile. Ekuphumuleni kwethu siqala ukwehla, sijikeleze umgogodla. Amandla aqondiswa phambili. Donsa umgogodla bese uthatha umoya ojulile. Ekuphumuleni kwethu siqala nge-lumbar spine ukuze singavumeli umgogodla. Ekupheleni kokuzivocavoca, asikhohlisi i-vertebrae yomlomo wesibeletho. Okungenani okungenani ku-4 kuyasondela.
Umsebenzi wesibili ngemuva "Ukwelula okunye kwemilenze"
Lo msebenzi uhlanganisa imisipha ephansi nangemisipha yomzimba.
Themba ngemuva kwakho, uphakamise amahlombe akho uphinde uhambe phansi, ngenkathi ugxila umshini wakho wesisu. Gcina amahlombe aqonde. Umlenze owodwa ugoqa emadolweni bese udonsela esifubeni, omunye uphakamise emazingeni angu-45. Sishintsha imilenze, sithele futhi sondela kithi umlenze owodwa, bese omunye. Siyakhumbula ukuthi sisondeza kakhulu umlenze esibelethweni, kancane kancane umsebenzi wesisu nesemuva. Ukuze ukwandise umthwalo, asikhendi amadolo eduzane nama degree angu-90.
Phinda usebenzise izikhathi ezingu-20, ungakhohlwa ukuphefumulela ngokujulile futhi isikhathi ngasinye esidonsela esiswini, uma sidonsa esifubeni. Lokhu kuhloswe kuhloswe ukwelula imisipha ephansi nangemisipha yomzimba.
Umsebenzi wesithathu "ugijime"
Ukuzivocavoca okuvame ukuqinisa imisipha ephansi emuva, phakathi nalokhu kuvivinya umzimba, imisipha ihlanganiswa ngokuqinile futhi imisipha yomzimba isebenza ngesikhathi esisodwa.
Silala esiswini bese sithula imilenze yethu nezandla ngezindlela ezihlukene, sithatha umoya ojulile futhi silula umshini wesisu. Thorax bese uhamba kancane ukhulume ngaphezu kwephansi, futhi impumulo "ibheka" phansi. Intamo ihlala emgqeni ofanayo nomgogodla.
Uma singenayo inhalation, sizosusa ingalo yesokunxele nomlenze wesokudla ukusuka phansi, kule ndawo sizohlala isikhathi eside. Bese uphakamisa umlenze wesokunxele nesandla sokunene uphinde uhlale kule ndawo. U-Hips nesifuba siphula phansi. Siyaqhubeka ushintsho lwezandla nezinyawo, ukudala umphumela wokubhukuda, ukuphefumulela kuma-akhawunti ama-5 futhi usebenzise ama-5 alandelayo.
Qaphela, lo msebenzi awunakwenziwa ngabantu abahlukunyezwa yi-osteoporosis futhi bangaphephile kwiziguli ezine-spen stenosis. Futhi zama ngaphambi kokuba wenze lokhu noma lokho kuvivinya umzimba, buza udokotela wakho.