Umsebenzi Static "Plank": imithetho kanye ukuhluka

Inhloso ukuqaliswa kwanoma yikuphi ukuqeqeshwa e ukuqina isifundo bezinhlanga ezahlukene imisipha ngokusebenzisa ukucindezeleka kwabo, okuyinto eyenzeka ngezindlela ezimbili: static kanye ashukumisayo. Omunye ezivamile ukuqeqeshwa indlela kuyinto ekusebenziseni lokuqala "Plank". Ibizwa nangokuthi jikelele, isb. A. Ekukhipheni yayo kuhilela imisipha yomzimba, kodwa ephumelela kakhulu ukuqeqeshwa cindezela bese ibhande ehlombe. I Amazing Pilates is kugcwele ngesisekelo lesi sivivinyo.

Ibizwa ngokuthi static ngoba ngenkathi egijima umzimba uphumule, kukhona kuphela uhlobo imisipha, ngokungafani kuya ukuqeqeshwa ashukumisayo lapho beshintsha obuphelele yabo. Inzuzo sivivinyo statics kuyinto enkulu nesikhathi yokonga. Kodwa ikhwalithi yokubandula akusho ahlupheke. Ngokwesibonelo, umsebenzi 'umgoqo' imizuzu embalwa, umuntu uthola uhlobo oluthile lwakheke ngendlela okarisako imisipha. Ngenxa yalokho, isikhathi esifushane, bayakwazi ukuqhubeka usukhathele emva ukuqeqeshwa okugcwele nezikhwepha.

Igama lalesi sigaba livela IsiZulu ipulangwe ( 'umgoqo'). Bonisa yalolu hlobo zisekelwe yokubeka eziyisisekelo nokusekela ku ngemilenze namazwani. Kulokhu, emuva kwinhloko phezu kwekhanda nezinyawo ukuze izithende yakha umugqa oqondile, ongaboni ukukhunjuzwa ibha (kungakho igama). I izingalo bahlose ngakho ukuthi igebe eliphakathi ingalo kanye ibhodi lemisindo ka-90 degrees.

Kulesi sikhundla, exhale esiswini idwetshwa nemisipha esasishubile ezinqeni. Ngakho kudingeka ukuba ngikhuthazele eside ngangokunokwenzeka, hhayi ubambe umoya wami. Ukuze isigaba sokuqala 10 kuphela imizuzwana yesibili - .. 20, nokunye, kancane kancane ukwandisa isikhathi imizuzu 1-2 noma ngaphezulu. Into eyinhloko ukuhambisana nayo yonke imibandela inqubo efanele umsebenzi, ukugcina umzimba umugqa ngokuphelele flat, akukho kuka phansi kwamathanga noma izibunu up. Kulokhu, imiphumela emangalisa etholakala ngisho ukuzivocavoca zakudala "Plank". Izimpendulo ukuyizama wena ukuqinisekisa ukuthi umphumela iyabonakala kakade ngesonto amakilasi njalo yesibili. Qale ukhulume umsebenzi efudumele up kuyinto efiselekayo kanye ezidingekayo ukuqedela elula.

Ukuzivocavoca 'umgoqo' ungase usetshenziselwe uzivivinye ezimele noma njengendlela Esigabeni sokugcina iyiphi eziyinkimbinkimbi imisipha besisu. Esimweni sokuqala izifundo kungaba kwenziwe nsuku zonke ngoba Akukona kuthathe isikhathi esiningi, kodwa okwanele ukuba izikhathi 3 ngesonto. Ngaphandle isimo ejwayelekile, umsebenzi 'umgoqo' has bakholelwa izinto ezihlukahlukene. Ngokwesibonelo, ngo-Classic esiphikisayo isekelwa ibhodi lemisindo kungaba kanyekanye aphakamise ingalo okuphambene nasemlenzeni bese ubamba lesi sikhundla uma nje unike amandla amabutho. Yenza eziningana tindlelanchubo ushintsho izandla nezinyawo. Kulokhu, oqeqeshwe kahle imisipha besisu, ukuthola umsebenzi okukhulu. Uma wayibhinca classical kunzima, ungakwazi lula umsebenzi ekuthatheni isikhundla kokuqala yokubeka ngokusekelwa phezu ngemilenze namadolo (esikhundleni amasokisi), noma izihlakala namadolo. Ukuze zihluka umsebenzi, ungasebenzisa fitball noma silinganiso a umsebenzi babubukhulu ngokwengeziwe.