Ukuzivocavoca kwibhola elincinci lomzimba

Isisu esisisigxina kunye nesibhakabhaka yingxaki enzima ukujamelana nayo kuphela ngokutya. Yenza le nxalenye ingxaki yomzimba iza kunceda ukuqhuba ibhola ukuze unciphise isisu.

Gymnastics kwibhola ukucoca isisu

Ibhola elincinci lomzimba lifanelekileyo kwibhola, ibhola lomzimba . Ngokungafani ne-press bored, ukuvama kwebhola yempilo kukunceda ukucoca isisu ngokuzonwabisa. Naphezu kokulula kwayo, le simulator ininzi kwaye iquka onke amaqela omzimba.

Ukuzivocavoca ukulahleka kwesisu kwesisu ngesibalo kakhulu. Ziyakwazi ukuhlaziywa kwaye zilungiswe ngokwabo. Ukusebenza kwezi zenzo ezilula kuqiniswa kakhulu kukuba umzimba kufuneka uzimisele ukugcina ibhalansi okanye ukulahlekelwa ibhola elingalaleli.

1. I.p. - Ngemuva, izandla zifakwa phantsi kwentloko. Cwina ibhola ye - ballball kunye neenyawo zakho kwinqanaba lethole uze uphakamise phezulu nasemacaleni.
2. I.p. njengokusetyenziswa kwangaphambili. Phakamisa imilenze ye-perpendicular ukuya phantsi uze uqine ibhola. Yinciphisa ibhola ngakwesobunxele nakwesokudla, ugcine uqhagamshelwano lwamagxa kunye nomgangatho.
3. I.p. - ehleli kwibhola. Phindela emva kwaye ulale, uwela iingalo zakho phambi kwaye uqale ukugubungela i-press.
4. I.p. - imilenze ilele kwi-ballball, izandla zihlala phantsi. Yenza i-push-ups.
5. I.p. - ballball phantsi kwesisu, izandla zihlala phantsi. Yenza ibhola ukusuka esiswini ukuya kwiinyawo (okanye ukuya kwanezinyane) kunye nolunye uhlangothi.
6. I.p. - Ngemuva, imilenze iphakamisa kwibhola. Vuka ezandleni zakho uze uqhube ibhola phantsi komva wakho, emva koko.
7. I.p. - ukuguqa, isisu esilala ebholeni, izandla emva kwentloko. Phakamisa umzimba ophezulu.
8. I.p. - emele eludongeni, phakathi kwodonga kunye ne-ballball yangaphambili. I-Squat, ukuqhayisa ibhola.

Iipilates ngebhola kwisisu esisisigxina

Iipilati kwibhola yenza ukuba i-figure ingabi yinto ekhangayo kwaye iyincinci, kodwa nayo iguquguqukayo, ifowuni. Le gymnastics iqeqesha ngokupheleleyo izixhobo zokuphefumula. Into ebalulekileyo kukuba onke ama-Pilates asebenzisa kakhulu, athathaka kakhulu. Ngako oko, ngokuba i-pilates-gymnastics ifanelekile kunye nemisebenzi engentla, kuphela ukwenza ukuba bangadingi ukukhawuleza, ukulibaziseka imizuzwana embalwa kumaphuzu okugqibela. Ukuphuza ngexesha lokuqeqesha kuyimfuneko, ngaphandle kokulibazisa okanye ukukhawuleza ukuphefumula nokuphefumlelwa.

Nantsi imimiselo yokuzivocavoca ngeepilati kunye nebhola, ukuncedisa ukwakha isisu esisisigxina:

1. I.p. - emva, umzimba uphakanyiswa kwiindawo, i-fitball iphoswa ngamagqabi. Ukuphakamisa nokunciphisa ibhola.
2. I.p. Izandla ezivuliwe zihlala phantsi (ubuso phantsi), umlenze omnye uhlala kwibhola. Phakamisa umlenze wakho ongehla uze uphendule umlenze wakho.
3. I.p. - Gxininisa ingalo enye ehlangeneyo (ecaleni), imilenze ilala kwibhola (isithuba sifanele sizinzile). Phakamisa umlenze owodwa kuqala, kwaye utshintshe isikhundla, sesibini.