Koetliso ena e atisa ho sebelisoa likolong tsa Pilates e le mofuthu o futhumetseng bakeng sa mesifa ea mokokotlo le ea mpa. E boetse e sebetsa 'mele o tlaase' me e thusa ho hokahanya phefumoloho le ho tsamaea.
Bothata: Ho bonolo
Nako e Hlokehang: metsotso e 5
Tlhophiso
Thetsa sekokotlong sa hao ka mangole a koalehile 'me maoto a hao a robala fatše. Etsa bonnete ba hore maoto a hao, maqaqaea a mangole le mangole a tsamaisane le mahlakore a mararo .
Koetliso ena e qala ka lehlakoreng le se nang lehlakore . Ka lehlakoreng le se nang lehlakoreng , mekhabiso ea tlhaho ea mokokotlo e teng hona ka morao ha e sa hatelloa kahare.
- Qala ho Tsuba Ho Tsamaea
Inhale. Tlisa phefumoloho ea hau ka sefubeng, ebe u ntša mpa, 'me u theohele fatše .
Exhale. Lokolla phefumoloho ea sekotlolo sa pelvic, mpa, 'me joale sefuba. Inhale. - Exhale
Etsa sekhahla sa ho phunya molomo ka ho kenya mesifa ea mpa le ho hula konopo ea mpa ho ea mokokotlong. Lumella hore ketso eo e tsoele pele e le hore abs e kene mokokotlo o ka tlase mofeteng. Boemong ba ho phunyeha ha pelvic , mokokotlo oa hao o telele fatše 'me pelvis e pota-potiloe e le hore bone ea pubic e fokotsehe haholo ho feta masapo a hip.
- Inhale
Tobella ka maoto u lumella mohatla hore o qale ho pota holimo. Ha letheka le phahamisa, joale mokokotlo o tlaase, 'me, qetellong, mokokotlo oa bohareng. Etsa hore maoto a hao a tsamaisane hantle. U tla phomola pakeng tsa mahetla a mahetla, o nang le mola o motle ho tloha lethekeng ho ea mahetleng. U se ke ua haola holimo ho ntlha ena. Etsa bonnete ba hore u tšehetsa mokhatlo ona ka litho tsa mpa le hamstrings.
- Exhale
Ha u ntse u lumella phefumoloho ea hao hore e tsamaee, sebelisa thibelo ea mpa ho phallela mokokotlo morao fatše. Qala ka holimo ka morao 'me u sebetse fatše, vertebrae ka vertebrae, ho fihlela mokokotlo o tlaase o theohela fatše.
- Inhale
Ho lokolloa mokokotlong oa lehlakore. Itokisetse ho pheta-pheta boikoetliso ka ho qobella ho khanya ha pelvic ho phallela. Buella ketsahalo ena makhetlo a mararo ho isa ho a 5.
Litlhahiso:
- Haeba u e-na le mathata a ka morao kapa a molala, u ka 'na ua batla ho kopanela le ho lokolla karolo ea sekhahla sa pelvic (ka mohato oa boraro) kapa u kene ka tsela feela.
- Mahetla le molala oa hau li lula li phutholohile ho pholletsa le ho ikoetlisa.
- K'hamphani e ntle e otlolohileng bakeng sa ho pota-pota ea pelvic e otlolohile .
- Sohle seo u se hlokang ke 'mat oa boikoetliso.
- Nka boikoetliso bona boemong bo latelang le borokho holim'a bolo .