Ama-Pilates yabesifazane abakhulelwe ama-exercise alula kakhulu asiza abesifazane abakhulelwe ukuba babe tonus, futhi balungiselele ukubeletha. Imizimba ye-Pilates, eyenzelwe abesifazane abakhulelwe, ingenziwa ekhaya. Ngomsizi wabo, omama abazayo baqinisa imisipha ye-pelvis encane, imisipha yangemuva, imisipha yabesifazane yangaphakathi, futhi lokhu kubalulekile kumama ozayo. Ngaphezu kwalokho, i-Pilates yabesifazane abakhulelwe ifundisa ukuphefumula okuhle, kanye nokuphathwa kwayo. Lona usizo oluhle ekubelethweni. Imizimba ye-Pilates iphakamisa isimo sengqondo, ukuthuthukisa ingqondo, ukubuyisela amandla. Kufanele wazi ukuthi ngaphambi kokuqala umzimba, udinga ukubonana nodokotela nomfundisi onolwazi, ukuze ungalimazi ukukhulelwa.
Imizimba ye-Pilates yenzelwe abesifazane abakhulelwe
Kubalulekile ukwazi ukuthi ukufeza umphumela oyifunayo, akunconywa ukuthi ube novilapha futhi "ukuhlehlisa kabusha" kuhambisane nokuzivocavoca (uma uzizwa kahle). Yonke imisebenzi yabesifazane abakhulelwe kufanele yenziwe kancane kancane, ngaphandle kokunyakaza okungazelelwe. Phakathi nokuqaliswa kwazo, kubalulekile ukugxila ekuphefumuleni.
Ukuzivocavoca "I-Cat" kahle kunciphisa ukucindezeleka kwabesifazane abakhulelwe, ikakhulukazi esifundeni se-lumbar. Into ebaluleke kunazo zonke ukukwenza kahle imishini yokusebenza. Uma wenza lo msebenzi, into eyinhloko ukuzama ukungabambeleli umshini, kodwa, ngokuphambene nalokho, ukuwukhulula.
Isikhundla sokuqala sikhona kuzo zonke ezine. Izibhamu kufanele zifakwe ngaphansi kwamajoyini amahlombe, kodwa hhayi ngokuqinile, kodwa ziholele kancane. Ama-elbows kudingeka ahambe kancane. Amaqhubu kufanele abekwe ebubanzi besifuba noma kancane kancane, futhi ugcine isihlalo endaweni engekho hlangothi.
Uma u-inhalation, thatha amahlombe emaceleni, ngaleyo ndlela welula isifunda se-thoracic somgogodla. I-Hips phambili futhi ijikeleze emuva ephansi. Khona-ke udinga ukubuyela esimweni sokuqala, nge-bend encane, hhayi e-back back, kodwa esifundeni se-thoracic. Ukuzivocavoca Kunconywa ukuba kwenziwe izikhathi ezingu-8-10.
Ukusebenza okulandelayo kuhloswe ukwelula imisipha ye-intercostal kamuva kanye nesifuba. Inhloso yalokhu kuvivinya ukwelula imisipha ephoqelelwe kwabesifazane abakhulelwe njengoba ingane ikhula, ihlukumeza umama ozayo.
Isikhundla sokuqala - uhlale eceleni kwakho, futhi uguqe ngamadolo cishe nge-engela ye-degrees 90, njengokungathi uhlezi esihlalweni. Phonsa izandla zakho phambi kwakho, kanye nezindwangu eyodwa ngakunye. Kudingekile ukuphakamisa isandla esisodwa phezulu, ukuze uthole ngemuva kwakho. Ngokwenza kanjalo, i-blade kufanele ifinyelele phansi. Bese uphenduka ngaphesheya bese uphinda umsebenzi. Lo msebenzi kubesifazane abakhulelwe kufanele baphindwe izikhathi ezingu-8-10. Inombolo yokuzivocavoca ingancishiswa - kuxhomeke esikhathini sokukhulelwa nenhlalakahle. Uma isikhathi sokukhulelwa sikhulu, ungafaka umcamelo ngaphansi kwesisu sakho.
Ama-Pilates yabesifazane abakhulelwe ahlanganisa ukuzivocavoca kokuphumula kwesisindo, ukwehlukaniswa kwemisipha ye-intercostal ne-sacrum. Cabangela ukuvivinya umzimba okungathinta ngisho namahlombe.
Isikhundla sokuqala silingana nokusebenza "Ikati", kodwa amadolo kufanele ahlanganiswe. Hlala kuzo zonke ezine, faka izandla zakho phansi. Izintende kufanele zihanjiswe kancane. I-Taz ephansi phansi, eduze kwezandla, kuyilapho ithanga kufanele lifane namathende. Bese wenze lo msebenzi ngakolunye uhlangothi. Inombolo yeziphindaphindiwe zohlelo lokusebenza izikhathi ezingu-8. Kubalulekile ukubuka ukuthi izimbambo zaziqondile, futhi zombili izinhlangothi zathathwa ngendlela efanayo.
Ama-pilates yabesifazane abakhulelwe ahlanganisa ukuzivocavoca nge-fitball (ibhola elikhulu nelinokwethenjelwa). Inhloso yesenzo esilandelayo ukukhipha emuva umthwalo bese uhlalisa phansi phansi, ukuze imigudu nemisipha, eyisikhathi esifanele ibe yindlela yokuzalwa, ikhululeke kakhulu, ikhululekile. Lokhu kusebenza kunomthelela ekubekeni okulungile kwe-fetus esiswini.
Isikhundla sokuqala sihlezi phezu kwehhashi le-fitball. Amaqhubu kufanele abe ngaphansi kwezinga le-pelvis. Udinga ukugcina umhlane wakho uqonde. Yenza i-pelvic ngendlela yokujikeleza nge-clockwise. Okokuqala iya ngakwesobunxele, buyela emuva, ngemuva kwesokudla. Inombolo yemibuthano ekuqondeni ngalunye iphinde ibe izikhathi ezingu-8-10.
Imizimba ye-Pilates, eyenzelwe abesifazane abakhulelwe, iqiniseke ukukusiza ukuthi ulungiselele ukubeletha uma kwenziwa njalo nangendlela efanele, kodwa akufanele uhlanganyele ema-pilates uma kukhona ukuphikisana.