Kwamanye amacandelo ezemidlalo, ukuvula i-core kunokuba lula kuba yenye yeziseko eziphambili, kodwa ayizizo zonke. Ke ngoko, kufuneka silawule ukuyivula ukuze sizuze kuyo yonke into esinika yona. Kuba into ebizwa ngokuba yi-core ayibandakanyi kuphela indawo yesisu kodwa yindawo ephakathi yomzimba ngokubanzi.
Kuyo nayo i-hip kunye ne-back back idibeneyo, njenge-back back okanye i-pelvis. Ke, ukwazi kancinci malunga nokuba yintoni na, kuyafuneka ukwenza eyona mithambo ingcono ukuze sikwazi ukuyivula. Ekubeni ngale nto siya kuphucula ukulinganisela, ukunciphisa ukukhathala kunye nentlungu kule mimandla kwaye kuya kuba nokulimala okumbalwa. Masiqalise!
Iiplanga zokuvula undoqo
Ngaphandle kwamathandabuzo, yenye yezo mithambo zinkwenkwezi nokuba ujonge phi na. Kubantu abaninzi, luvavanyo kodwa ngaphandle kwamathandabuzo, lolunye lwemithambo oluzisa ezona nzuzo zibalaseleyo kumzimba wonke. Kule meko Kuya kulunga ukwenza i-core. Ekubeni baya kuqinisa imisipha yendawo yonke. Njengoko uyazi kakuhle, uya kuxhomekeka kwiingalo zakho ukuze wolule umzimba wakho wonke ngasemva kwaye ekugqibeleni uzixhase ngoncedo lweenzwane zakho. Zama ukuba unganciphisi izinqe zakho kakhulu kwaye ukuba ubona nayiphi na intlungu kwindawo, kungcono ukuphumla amadolo phantsi.
Ibhulorho phezu kwamagxa
Ngomnye wale mithambo onokuthi uyenze kwizifundo ezinjengePilates. Kodwa kule meko, unokuyidibanisa ngokugqibeleleyo ukuze usebenze undoqo. Ngokuqinisekileyo sele uyazi kakuhle, kodwa siya kukuxelela ukuba imalunga nokulala phantsi ujonge phezulu neengalo zakho ecaleni komzimba wakho namadolo akho egobile. Simele sikhuphuke, kodwa kungekhona kwibhloko kodwa i-vertebra nge-vertebra de sixhaswe ngenxalenye yamagxa kunye neenyawo zeenyawo. Xa unyuka ungaqinisa zombini isisu kunye neempundu.
Ivili lesisu ukwenza undoqo
Akukho lula kumntu wonke kwaye siyayazi. Kodwa kufuneka kuthiwe Ivili lesisu sesinye sezixhobo ezisisiseko xa kufikwa ekukwazini ukuqeqesha indawo ephakathi yomzimba. Nangona inyaniso kukuba ineenzuzo ezininzi kwiingalo, umzekelo. Unokuqala ngamadolo akho, ubambe ivili ngezandla zombini kwaye ufikelele phambili kangangoko unako ukubuyela kwindawo yokuqala. Zama ukugcina umzimba wakho uthe tye kwaye ngenxa yoku, ukwenza undoqo kuya kukunceda kakhulu.
Ukunyuka
Ukusukela ukuba ziqala ukusuka kwindawo yeplanga, asikwazanga ukulibala enye yezona ndlela zicetyiswayo zokusebenzisa undoqo. Umzimba wolule kwaye ujonge phantsi, sizixhasa ngezandla kunye neenzwane eziya kuba ngamanqaku okulinganisa. Kule meko, endaweni yokugcina i-posture, kufuneka silethe idolo elinye kwelinye icala, oko kukuthi, kwi-elbow ephikisanayo.. Ukwenza oku, siya kuvula undoqo ukuze siphumeze iziphumo ezingcono kakhulu kunokuba bekulindelwe.
Intaka-inja
Ukwenza lo msebenzi, sizibeka kwindawo ene-quadruped. Iingalo ezithe tye, apho izandla kufuneka zibe ukuphakama kwamagxa. Ngoku lixesha lokuqalisa kwaye siya kuyenza ngokwandisa umlenze omnye ngasemva kunye nengalo echaseneyo phambili. Apha kubalulekile ukuba kusebenze inxalenye yesisu kuba ngale ndlela siya kuba nebhalansi esiyidingayo ukuyenza. Umzimba kufuneka uthe tye kwaye intloko ijonge emhlabeni.