Ukukhulelwa yisigaba soshintsho olukhulu ngokomzimba nangokomzwelo kowesifazane. Hlala usebenza futhi wenze izivivinyo ezithile kungenza umehluko omkhulu, ikakhulukazi ku ukulungiselela ukubeletha futhi i ukululama ngemuva kokubeletha. Phakathi ongakhetha best for qinisa i isinqe, ibhola le-pilates noma i-fitball kuvezwa njengethuluzi elifanelekile.
Izinzuzo zokuzivocavoca kwebhola kwabesifazane abakhulelwe
Qaphela izivivinyo zebhola Ngesikhathi sokukhulelwa akuthuthuki nje kuphela Ukuhamba, kodwa futhi uyanikela ukuzinza y ibhalansi. Ezinye zezinzuzo zayo eziyinhloko zihlanganisa:
- Ukuqinisa i-pelvic floor: kusiza ekuvimbeleni ukungakwazi ukuzibamba komchamo futhi kusize ukusikwa.
- Ubuhlungu beqolo obuncishisiwe: ithuthukisa ukuma futhi ikhulule ukungezwani okuphansi emuva.
- Ukuguquguquka okukhulu nokuhamba kwe-pelvic: kubalulekile ekwandiseni kanye nenqubo yokuzala.
- Ukujikeleza kwegazi okuthuthukisiwe: kuvimbela ukuvuvukala emilenzeni nasezinyaweni.
- Ikhuthaza ukuphumula: Ibhola livumela ukunyakaza okuthambile okunciphisa ukucindezeleka nokukhathazeka.
Ungakhetha kanjani ibhola le-pilates elifanele?
Ukukhetha usayizi webhola ofanele kuyisihluthulelo sokwenza umkhuba ophumelelayo. nakanjani y ngempumelelo:
- 55 cm ububanzi: kwabesifazane abanobude obungaphansi kuka-1.60 m.
- 65 cm ububanzi: ngobude obuphakathi kuka-1.60 m no-1.75 m.
- 75 cm ububanzi: ilungele labo abade kune-1.75 m.
Kunconywa ukuthi ukhethe ibhola nge uhlelo lokufakazela ukuqhuma ukuphepha okungeziwe.
Ukuzivocavoca kwe-pelvic ngebhola kwabesifazane abakhulelwe
Lezi umzimba zenzelwe qinisa phansi okhalo, thuthukisa ukuma futhi ukhuthaze ukuhamba kwe-pelvic.
1. Ukunyakaziswa kwe-pelvic
Uhlezi ebholeni umhlane wakho uqondile futhi izinyawo zakho zitshalwe ngokuqinile phansi, hambisa i-pelvis yakho ngobumnene uye phambili. Lokhu hamba kusiza ukukhulula ukucindezela emhlane ophansi futhi wenze indawo ye-pelvic ibe nezimo eziguquguqukayo.
2. Ukunyakaza okuyisiyingi
Ukusuka endaweni efanayo, yenza ukunyakaza okuyisiyingi nge-pelvis yakho kuzo zombili izinkomba. Lokhu kuba ngcono ukuhamba kwe-hip futhi ilungiselela i-pelvis ukuze ibelethe.
3. Ukuzivocavoca kwebhuloho
Ukulala ngomhlane izinyawo zakho zihlezi ebholeni, phakamisa kancane i-pelvis yakho, wenze i-pelvic floor isebenze kanye nemisipha yesisu. Bamba indawo imizuzwana embalwa bese wehlisa nge isilawuli.
4. Ukusquats okusizwayo
Beka ibhola phakathi komhlane wakho nodonga, guqa amadolo akho bese wehlisa kancane, uqinisekise ukuthi umhlane wakho uyashelela phezu kwebhola. Lokhu ukuzivocavoca iqinisa imilenze, i-glutes kanye ne-pelvic floor.
5. Umlenze uyaphakama ngokusekelwa ebholeni
Ukulala ngohlangothi umlenze owodwa ebholeni, uphakamise ngobumnene omunye umlenze. Lokhu ukuzivocavoca kuqinisa imisipha ye-pelvis namathanga.
6. Ukuma okugobile nokunwebeka kwe-hip
Beka izingalo zakho ebholeni njengoba uncike phambili, ugcine umgogodla wakho uqondile. Ingabe Excelente ukwelula umhlane ophansi futhi ukhulule i-pelvis.
Ukuzivocavoca kwebhola ukuze kunxenxe abasebenzi
Emavikini okugcina okukhulelwa, ibhola le-pilates lingenza kube lula ukubeka umntwana futhi likhuthaze inqubo yokukhulisa.
- Amabhampa athambile: Uhlezi ebholeni, gxuma kancane ukuze uvuse i-pelvis futhi wenze kube lula ukuhlanganyela kwengane.
- Ukunyakaza okuyindilinga okubanzi: Bakhuthaza ukuvulwa kwe-pelvis, basize ekuvuleni.
- Ukushintsha kwe-lateral: ngcono ukuhamba kwe-pelvic futhi ukhulule ubuhlungu emuva.
Amathiphu okuqeqeshwa okuphephile
- Xhumana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
- Yenza ukunyakaza ngendlela elawulwayo futhi ugweme ukuvivinya umzimba okubangela ukungakhululeki.
- Zijwayeze endaweni ezinzile nasendaweni ephephile.
- Hydrate kahle futhi ulalele umzimba wakho ngaso sonke isikhathi.
Ukwenza ama-pilates ball exercises ngesikhathi sokukhulelwa kuyindlela enhle yokuhlala usebenza, uqinise i-pelvic floor yakho, futhi ulungiselele ukubeletha. Ukulandela a isimiso esifanele, eqondiswa u-a ochwepheshe Uma kunesidingo, izinzuzo eziningi zingatholakala ezizosiza kokubili ngesikhathi sokukhulelwa nangemva kokubeletha.
