Ama-pilates, ama-exercises wabaqalayo

I-Pilates yinkimbinkimbi yokuzivocavoca okungeyona nje kuphela eyenza ukuguquguquka nokuhamba kwamalungu, kodwa futhi isebenza emisipha ejulile engeke ihileleke emakilasini okufundela umzimba. Ngaphezu kwalokho, lezi zivivinyo zingasusa ukucindezeleka kwengqondo, okuba nethonya elizuzayo ekukhuleni komuntu siqu. Namuhla sanquma ukucabangela i-Pilates yabaqalayo. Futhi ukukutshela ukuthi yikuphi ukuvivinya umzimba kulesi simiso kuzokufanisa kakhulu. Ngakho, isihloko sencwadi yethu: "I-Pilates: ama-exercises for Wabasaqalayo".

I-Pilates yilona hlelo oludume kakhulu emhlabeni jikelele, oluhlanganisa uhlelo lonke lwezivivinyo ezihlukahlukene. Lolu hlelo lwasungulwa nguJoseph Pilates eminyakeni engaphezu kwekhulu edlule. Ukubaluleka kwalokhu kuvivinya kuye kwagcinwa futhi kuhlale kungenakunyakaziswa kuze kube yilolu suku. Masiqhubeke sibona ukuthi hlobo luni lokuzivocavoca lwabaqalayo lufakiwe kuloluhlelo. Ngakho, izici ze-Pilates: izivivinyo zama-Wabasaqalayo.

I-Pilates kanye nokuzivocavoca kwabaqalayo - lena yindlela engcono kakhulu yokuthola isimo esilahlekile futhi ulahlekelwe amakhilogremu amaningi. Ngaphezu kwalokho, uhlelo olunjalo lwabaqalayo, lukhulula kahle ubuhlungu emuva, lubhekene nesifo samathambo futhi luze lusize ukuqeda isisu ngemuva kokubeletha.

Kodwa ngaphambi kokuba uqhubekele emisebenzini yabaqaphi ngokwabo, ake sicabangele izidingo eziyisisekelo zalesi sinkimbinkimbi.

1. Yenza le mithwalo yemvelo ezembatho ezikhululekile nezingenasici ezingeke zivimbele ukunyakaza kwakho, futhi ziphazamise ukusebenza kwazo.

2. Ukwenza lokhu noma lokho okuvivinya umzimba, udinga imilenze yakho ukuba ingabi nasibopho.

3. Ihora elilodwa ngaphambi nangehora elilodwa emva kokuvivinya umzimba akukhuthazwa ukuthatha ukudla.

4. Ukwenza lokhu okuyinkimbinkimbi yokuzivocavoca udinga ithebhu ekhethekile noma ithawula.

5. Qinisekisa ukuthi ufunda zonke izivivinyo ezivela kuloluhlelo futhi uzifeze zingakapheli amasonto ayisithupha. Kuphela emva kwalokhu kunconywa ukuba uye emisebenzini yezokuzivocavoca kusukela ezingeni lokuqala lobunzima.

6. Khumbula ukuthi akuyona enye yezinto zokuzivocavoca okufanele ingakusizi ubuhlungu noma ungakhululeki.

Uma kwenzeka ugula noma uhlushwa yiziphi izifo ezingelapheki, qiniseka ukuthi uthintana nodokotela mayelana nemisebenzi yakho yomzimba.

8. Yonke imisebenzi yama-Pilates kumele yenziwe ngendlela efanele futhi ngaphandle kwamaphutha.

Ngakho-ke izidingo eziyisisekelo ekuxilongweni okunikezwayo kokuzivocavoca umzimba zibukeka, futhi manje masihambe ngokuqondile emisebenzini yabaqaphi ngokwabo. Ngalunye lwezifundo ezilandelayo kufanele kwenziwe ngomzuzu owodwa, futhi uphindwe izikhathi eziyishumi. Benza ubushelelezi futhi ngaphandle kokunyakaza okungazelelwe, nomzwelo wokukhathala, kufanele umise umsebenzi. Ezinye zalezi zivivinyo zingase zibukeke ziyinkimbinkimbi ekuqaleni, kodwa ngendlela ngayinye entsha, imisipha yakho iyolalela kakhulu. Lokhu kuyinkimbinkimbi kuzokusiza uqinise imisipha futhi uqhubekele ohlelweni olunzulu lwezindlela ze-Pilates.

Sizoqala ngokufudumala.

1. Udinga ukulala emhlane wakho bese uguqa ngamadolo akho esifubeni sakho, uzibophe ngezandla zakho. Bese udonsela esiswini, uzizwe wonke imisipha yakho. Bamba kule ndawo, yenza ezintathu ezibushelelezi, kodwa ukuphefumula okujulile nokuphefumula.

2. Ezingeni lehlombe, welula izingalo zakho, futhi ngezimpande zesisu, zama ukunciphisa imilenze yakho, bese uguqa ngamadolo ngakwesokudla. Qiniseka ukuthi uguqa amadolo akho ndawonye. Khona-ke udinga ukuphumula futhi udwebe esiswini sakho. Bamba kule ndawo, yenza ezintathu ezibushelelezi, kodwa ukuphefumula okujulile nokuphefumula.

3. Sebenzisa imisipha yakho yesisu ukuze ubuyele emadolweni endaweni yawo yasekuqaleni. Bese ubaphendulela ngakwesobunxele. Bamba kule ndawo, yenza ezintathu ezibushelelezi, kodwa ukuphefumula okujulile nokuphefumula.

Kule nkimbinkimbi, udinga ukukhumbula ukuthi amadolo akho kufanele ahlale ndawonye, ​​futhi emuva akufanele kube nomthwalo. Zonke izinkinga kufanele ziqondiswe emisipha yomzimba. Ngenxa yalokhu kuvivinya umzimba, ungakwazi ukusula kahle imisipha yendawo yangasemuva nesisu. Yikuphi okuzokwenza kube lula ukusetshenziswa kwezivivinyo ezilandelayo eziyinkimbinkimbi. Ngaphezu kwalokho, uzokwenza ukwelula okuhle kakhulu.

Ngemuva kwalokho, hamba kahle "ukuphikisana".

1. Kudingeka ulale emhlane wakho, bese ufaka umcamelo omncane phansi kwekhanda lakho. Bese uguqa ngamadolo, lungisa umzimba wakho ngezinyawo zakho phansi. Vula izindwangu zakho ngezindlela ezihlukene, faka izingalo zakho ngaphansi kwekhanda lakho.

2. Dweba isisu sakho ngemisipha bese uphuma emoyeni, uphakamise ingxenye engaphezulu yomzimba. Faka, buyela esimweni sangaphambilini. Khumbula ukuthi isisu sakho kufanele sibe emotweni ofanayo. Bese uphinde ubuyekeze umsebenzi.

Kule nkimbinkimbi, kufanelekile ukukhumbula ukuthi izidumbu zakho zomzimba ezingaphezulu kufanele zibandakanyeke kancane, futhi izandla zakho zikhululekile ngokuphelele. Zonke izinkinga kufanele ziqondiswe emisipha yomzimba. Ngalolu hlelo lokusebenza, ungakwazi ngokuphumelelayo ukuqinisa imisipha engxenyeni engenhla yesisu sakho.

Futhi manje masiqhubekele ekuqiniseni imisipha engxenyeni engezansi yesisu.

1. Kudingeka ulale emhlane wakho, bese ufaka umcamelo omncane ngaphansi kwezintambo zakho. Ngemuva kwalokho, udinga ukuphakamisa imilenze yakho bese uguqa emadolweni. Amandla, kuleli phuzu, kufanele ahanjiswe izinkomba ngezindlela ezahlukene futhi abe ngaphansi kwekhanda.

2. Dweba isisu sakho ngemisipha futhi, ukukhumbuza, uphakamise izinyathelo zakho esifubeni sakho. Ngemuva kokumangalisa, buyela esimweni sokuqala, bese uphinda umsebenzi.

Kulo mkhuba, kufanele ululaze imisipha engezansi engaphezulu. Inhloko kanye nezingalo kumele kube ngokukhululekile ngokuphelele. Lokhu kusebenza kuhle kakhulu kwabesifazane emva kokubeletha abafuna ukuqinisa isisu sabo babuyele esimweni sayo sokuqala. Ngaphezu kwalokho, ngokuqinisa imisipha yakho, ungaqhubekela phambili ukucwilisa umzimba wama-Pilates obunzima.

Ngakho sihlolisise ukuxilongwa kwama-exercises e-Pilates, oklanyelwe ngqo abaqalayo. Khumbula ukuthi ekuqaleni, akufanele neze uzinqobe ngokuzikhandla ngokomzimba. Ngakho-ke, zama ukwenza konke ukuzivocavoca ngaphandle kokusebenzisa ngokweqile imisipha yakho.