Ho robala ka lerako ke tsela e bonolo ea ho ikoetlisa ka ho sebelisa abs ea hao ho fihlella sekhutšoanyane sa mokokotlo oo re o sebelisang haholo ho Pilates. E otlolla ka morao le hamstrings, kaha e sebetsa limpa, ebile e ruta ho phela hantle. Ho molemo ho feta eng?
1 - Qala Position
Ena ke tsela e ntle ea ho koetlisa mekhoa e meng e thata joaloka ho phallela , moo u sebelisang ts'ebetso ea sekhetho ea abs e ka holimo le e tlase ho pota-pota le ho senya torso.
Fetola lerako ho theoha ka ho theohela ho fihlela u le matle, u khumama ka mangole, 'me u siee matsoho ka mahlakoreng a hau.
Ho Qala:
- Emisa sebaka se telele khahlanong le lerako. Ho siea 'mele oa hao lerakong, tsamaea ka maoto a bolelele ba lisenthimithara tse tšeletseng ho isa ho tse leshome hole le lerako.
- Hula litho tsa mpa .
- Etsa mahetla a hao hole le litsebe tsa hau, sefubeng se seholo le likhopo ha u phahamisa matsoho holim'a hlooho ea hau.
2 - Qala ho theohela fatše
- Matsoho a hao a lula a lekana le litsebe tsa hau ha u ntse u hula hlooho ea hao 'me u qala butle-butle mokokotlo oa hau le ho tloha leboteng, vertebrae ka vertebrae.
- Litho tsa mpa li lula li phahame 'me ho na le maikutlo a ho lelefatsa mokokotlo ha u ntse u theoha.
3 - Hlomisa sekhahla
- Ha mochini o ntse o tsoela pele, o na le monyetla oa ho tebisa le ho feta. Sebetsa butle-butle, ho senya mokokotlo hōle le lerako. Etsa hore hlooho ea hao le molala li phutholohe.
4 - Nakong e tebileng ea Curve
- Felisa ho fihlela moo o ka tsamaeang ntle le ho tlohela letheka hore le tlohe leboteng. Litho tsa hao tsa mpa li huloa haholo.
- Ikutloe ka tsela e tšoanang ka lekhalo haufi le likarolo tse ka holimo, tse bohareng le tse tlase tsa torso ea hau.
- U ka 'na ua iphumana u otlolla hamstring mona.
5 - Ho khutla
- Qala ho khutlela lerakong ka ho qalisa moqolo oa hau ka tlase ea hau. Ena ke mohaho o matla oa matla . Nahana ka ho sebelisa abs e tlaase ho tlisa pelvis ea hao sebakeng se otlolohileng.
- Tsoela pele, u behe mongolo o mong le o mong lerakong, ka bonngoe.
- Ha u ntse u phahama, matsoho a hao a tsamaea haufi le litsebe 'me mahetla a lula a phutholohile.
6 - Finale - E eme le ho eketsa
- Ha u ntse u atamela haufi le ba lokileng, u tla ikutloa ka nakoana ha u ka lumella likhopo hore li lule fatše ha mahetla a theoha sebakeng se seng. E utloahala hantle joaloka 'mele oa hao o ka holimo o phalla pakeng tsa mahetla a hau.
- Tlisetsa moqolo oa hau sebakeng sa pele. Etsa bonnete ba hore abs ea hau e kopane mme mahetla a hao a theohile.
- Lihlomo li na le lihlopha tse maholo le mahetleng a bulehileng.
Ho robala ka lerako ke boikoetliso bo phethahetseng ba ho fetola tlhokomelo ea hao ea Pilates bophelong ba hao ba letsatsi le leng le le leng. U ka 'na ua batla ho hlahloba boemo ba hao ba Pilates . U ka 'na ua rata ho hlahloba Pilates e mengata e qalang ho ikoetlisa .