Ingemuva yingxenye yomzimba ofanele ukunakwa okukhethekile, futhi kunezizathu eziningi zalokhu. Okokuqala, kubalulekile ukuvikela umgogodla, okuyisisekelo sezisekelo, okwesibili, ukwakha ukuhleleka okuhle, kanti okwesithathu, ukuba ngumnikazi womdlalo oqinile wezemidlalo.
Ukuqeqeshwa ngemuva kwe-pluses okuningi. Naphezu kwalokhu, abesifazane abaningi basesaba ukuthi bangabanikazi bomhlane. Ake sizame ukukuqinisekisa, umzimba wesifazane uqukethe u-testosterone wesilisa omncane kakhulu, ngakho-ke ngisho nokuqeqesha ngezinsimbi ngeke kuvuleke emuva. Into oyitholayo yinkimbinkimbi ejwayelekile, ukuhleleka okuhle, umhlane onempilo nokubuya okuqinile.
Akusikho konke okudingekayo ukuba ugijimele ekliniki yokuzivocavoca ukuze uphakamise imisipha yentombazane, izivivinyo eziningi zingenziwa ekhaya. Ngendlela, ukunakekelwa okukhethekile kufanele kuhokhwe kuma-pilates, lesi sifundo sigxile ekuqiniseni imisipha nangemisipha yangemuva. Akunakwenzeka ukuthi uzokwazi ukupompa emuva ngokushesha, naphezu kokuthi imisipha yangemuva ingenye enkulu kunazo zonke futhi ilula ukuqeqesha, kodwa imiphumela yokuqala ngeke ifike isikhathi eside, futhi uzobaqaphela emavikini angu-3-4.
Ake sibheke ngokuningiliziwe ukuthi yikuphi ukuvivinya umzimba okwenyuka emuva kwesifazane bese umisa namuhla kuma-pilates. I-Pilates yinto eqeqeshwe iminyaka engaphezu kwekhulu futhi ithandwa emhlabeni jikelele. Uma nje yenziwe nguJoseph Pilates, njengendlela yokubuyisela isimiso se-musculoskeletal emva kokulimala okuhlukahlukene. Namuhla, le ndlela isetshenziselwa ukuvivinya umzimba, okusiza ukuqinisa hhayi emuva kuphela, kodwa umzimba wonke.
Yimiphi imisebenzi ongayiphakamisa?
- "I-Rolls ngemuva . " Hlala phansi, imilenze iguqa ngamadolo, ubophe izandla zakho uphuqe izinyawo zakho phansi. Thola ibhalansi, uphakamisele phezulu, uphinde wehlise amahlombe akho phansi. Khulisa emuva kwakho, faka isifuba sakho, qala ukugoqa (ekugcineni kwamacu amahlombe nangemuva). Ukuzivocavoca hhayi ukusikhipha umzimba kuphela umgogodla, kodwa futhi kusiza ukuqinisa imisipha yomzimba, ufunde ukugcina ibhalansi futhi usize ukuthuthukisa ukusebenzisana.
- "Ibhuloho emahlombe . " Themba empileni yakho, bhonqa amadolo akho, izandla zithelela emzimbeni. Khulisa kancane isikhumba sekhanda ngangokunokwenzeka futhi uhlale kule ndawo imizuzwana engu-2-3, bese ubuyela esimweni sokuqala. Ngesikhathi sokubulawa, qiniseka ukuthi awuqedi izingodo kusukela phansi. Ukuzivocavoca akusizi nje kuphela ukuqinisa isifunda esingenalutho, kodwa futhi nesibindi sezintambo.
- "Ama-push-ups" . Yehla phansi, izandla zikhulu kunokuba ububanzi bamahlombe, imilenze ndawonye. Yehliswa kancane kakhulu ngangokunokwenzeka, ubambe kule ndawo imizuzwana engu-2-3 bese ubuyela esimweni sokuqala. Ngesikhathi sokuvivinya umzimba, qiniseka ukuthi awukhothameli esifundeni se-lumbar. Ukuzivocavoca kusiza ukuqinisa imisipha ye-latissimus ngemuva, imisipha yezikhali nesisu.
- "Ukubhukuda" . Ulale phansi ngesisu sakho, welula izingalo zakho phezulu kwekhanda lakho. Phakamisa ngesikhathi esifanayo izandla kanye nemilenze phezulu futhi ngokushesha uqale ukushintsha izandla nezinyawo, njengokungathi zihamba. Ngesikhathi sokuvivinya umzimba, qiniseka ukuthi akukho okungeziwe ngokweqile entanyeni. Ukuzivocavoca kusiza ukuqinisa nokwelula imisipha yangemuva.
- Ikati . Siphuma kuzo zonke ezine, ikhanda liyancipha phansi. Kancane kancane ujikeleze emuva bese ucindezela isifuba esifubeni, ubuyele esimweni saso sokuqala, bese ugoba kancane esifundeni se-lumbar, ubeke umqhele kanye ne-coccyx ephahleni. Ukuzivocavoca kusiza ukusula imisipha nemisipha yangemuva.
Madoda othandekayo, zinikeze imizuzu engu-15-20 ngosuku, yenza njalo lokhu kuyinkimbinkimbi elula, futhi maduze uzothola isibalo esihle kakhulu futhi ukhohlwe ngezinkinga ngomgogodla!