Boikoetliso ba Pilates le Ball bo etsoang hae

Litaba

• 1. Mpa ka mpeng
• 2. Ho fetoha ha bolo
• 3. Lumbar flexion ka bolo
• 4. Squat e nang le bolo
• 5. Ho matlafatsa maoto ka bolo
• 6. Ho phahamisa maoto ka bolo

Mokhoa o motle oa ho theola boima ba 'mele le ho matlafatsa mesifa ea hau ea mpa ke ho ikoetlisa ka Pilates ka bolo ea Switzerland. Pilates e ne e etselitsoe ho khutlisetsa 'mele moepeng o phetseng hantle le ho ruta mekhoa e mecha ea boits'oaro e le hore motho a ka tsamaea ka maemo a mangata bophelong ba hae ba letsatsi le letsatsi.

Boikoetliso ba Pilates ka bolo bo matlafatsa 'mele oohle ho tloha setsing sa ona ho fana ka botsitso, bo ka lebisang ho tsamaellaneng ha matsoho le maoto ntle le khatello ea maikutlo.

Sheba boikoetliso bo bonolo bo ka etsoang lapeng:

1. Mpa ka mpeng

Ts'ehetsa bolo mokokotlong oa hau joalo ka ha ho bonts'itsoe setšoantšong, boloka mangole a hau a phutholohile mme matsoho a phomotse hantle mokokotlong oa molala oa hau mme o ts'oaroa ke mpa ha o ntse o hema ka hanong. Pheta boikoetliso makhetlo a 20.

2. Ho fetoha ha bolo

Ts'ehetsa bolo maotong a hau, joalo ka ha ho bonts'itsoe setšoantšong, 'me u leke ho boloka botsitso boemong boo. Ha u ikutloa u sireletsehile, otlolla matsoho ka hohle kamoo u ka khonang, u atametse sefuba sa hau fatše ha u ntse u phefumoloha ka hanong. Pheta boikoetliso makhetlo a 8.

3. Lumbar flexion ka bolo

Tšehetsa mpa ka bolo, boloka maoto a otlolohile, joalo ka ha ho bonts'itsoe setšoantšong, ka bonolo beha matsoho a hau mokokotlong oa molala oa hau 'me u thethe mesifa ea hau e ka tlase ha u ntse u phefumoloha ka hanong. Pheta boikoetliso makhetlo a 8.

4. Squat e nang le bolo

Bea bolo ka mokokotlong oa hao, o its'etleha ka lebota, otlolla maoto a hao ka bophara bo lekanang le mahetla a hao, khumama mangole le squat ha bolo e ntse e thellela ka mokokotlong oa hau. Pheta boikoetliso makhetlo a 10.

5. Ho matlafatsa maoto ka bolo

Beha bolo ka tlasa maoto, joalo ka ha ho bonts'itsoe setšoantšong mme u phahamise 'mele oohle, o hatella lirethe bolo, hore o se ke oa sisinyeha. Ha o phahamisa 'mele oohle, o tlameha ho lula boemong bona metsotsoana e 20 ho isa ho e 30, o pheta boikoetliso makhetlo a 3.

6. Ho phahamisa maoto ka bolo

Tšoara bolo ka maoto, joalo ka ha ho bonts'itsoe setšoantšong mme u phahamise maoto ka bobeli ka nako e le 'ngoe, ho fihlela o theha angle ea 90 degree. Nako le nako ha o phahamisa maoto, o lokela ho tlohela moea oa hau ho tsoa butle ka hanong la hau mme neng kapa neng ha o theola maoto, hula moea o tebileng.

Ho bohlokoa ho totobatsa hore boikoetliso bo tlameha ho etsoa ka nepo, ho ba le mohopolo o felletseng oa kelello ho laola boikoetliso ka ho phefumoloha e le hore boikoetliso bo etsoe ka nepo.