I-Pilates iyisethi yokuzivocavoca imisipha yamagundane, isikhumba esincane, imisipha ejulile yesisu, ukuqinisa umshini nokucindezela. Sizohlaziya ukuthi ngosizo lwezinyathelo ze-Pilates unganciphisa amahlangothi ngokuvolonsa, ukunciphisa izinkalo bese ubapha isimo esihle. Ifomu elihle lamathanga linikeza lona wesifazane ithemba.
Akumangalisi ukuthi ama-pilates abizwa ngama-exercises for the lazy. Ngokungafani nesinyathelo nesimo sokuvivinya umzimba, uPilates akaqhubeki ukuzivocavoca ngesivinini esisheshayo. Zonke izinyathelo zenziwa ngokuhamba kancane, ngakho umzimba uhlangabezana nokucindezeleka okuncane. Ngemuva kokuqeqeshwa okunjalo, akukho ukukhathala, kodwa ngokuphambene nalokho, kuvela ukujabula.
Ukuze uthole umphumela oqinile ezinqulwini, kudingeka usebenzise i-Pilates imizuzu engu-15 ngosuku, kancane kancane. Lezi zivivinyo zenza umzimba ube mnandi, ulula futhi uguquguquke. Ngakho-ke, lolu hlelo lokuzivocavoca luhilela i-ballerinas. Kusukela ezindaweni ezinenkinga, amafutha amaningi adlula futhi akusikho ukwanda okukhulu kwemisipha. I-Pilates ilungele labo abafuna ukunciphisa ivolumu yesibalo ezinkalweni.
Khumbula ukuhamba kancane, ukuhamba, ukugxila ngangokunokwenzeka ekungezwani kwemisipha. Asisheshisi futhi sibamba isikhundla ngasinye somzimba cishe imizuzwana emithathu.
I-Pilates: ukuvivinya umzimba
Ukuzivocavoca ngamathanga angaphakathi
U-Hips indawo yenkinga yabesifazane abaningi.
"Ukuphakama Kwesikhanyane"
Sizothatha indawo yokulala, njengamanye amavivinyo. Silala phansi ngapha nangapha, sizobeka ikhanda ngakwesinye isandla. Izinduku zelulela eceleni kwesiqu.
- Ukugoba komlenze ophezulu emadolweni, faka unyawo phansi phambi kwethanga elisezansi.
- Isandla samahhala sizokunamathela phansi emadolweni bese sima phansi phansi unyawo futhi sizofaka izinyawo ngezinyawo.
- Kule ndawo, phakamisa umlenze wokugubha phansi phansi cishe ngamasentimitha angu-30 kuya phezulu. Kulesi sikhundla, bamba imizuzwana engu-2 bese uhlehlisa umlenze ubuye phansi.
- Senza lokhu izikhathi ezili-10, bese silala ngaphesheya bese sisebenza ngomunye umlenze.
- Emva kwalokhu kuvivinya umzimba, sisheshe sizwe imisipha yomthanga wangaphakathi, sizwe ukuthi sithathelwa kanjani, sithwetshiwe futhi siyanwebeka.
Ukuzivocavoca ngaphandle kwethanga (flanks)
Ukuzivocavoca izinhlangothi kungaletha lezi zindawo ngokuhlelekile futhi kuvumele owesifazane ukuba azizwe futhi abuke kakhulu.
"Ukushaya"
- Silale endaweni efanayo nalokho okushiwo "Ukukhulisa Umlenze". Amagundane adlula eceleni kwesiqu futhi athole amasokisi. Isandla esingaphezulu sibeka phansi futhi sizokuphumula, sinesandla sesibili sizosikhipha ikhanda ukuze kungabi ngesisindo.
- Umlenze ongezansi uhamba ngomzimba bese uhamba phambili ngezwane. Uma u-inhalation, vusa ngokushesha umlenze ongenhla bese udonsa umlenze esiqongweni.
- Khona-ke, lapho siphumelela umoya, sinciphisa umlenze, ngenkathi sidonsa amasokisi kithi ngokwethu.
- Ngakho-ke yenza izikhathi ezingu-10, bese ulala phansi ngakolunye uhlangothi wenze okufanayo ngomlenze owodwa.
Ukuzivocavoca izinkalo
Ukuzivocavoca "Ukuhamba kwendilinga ngezinyawo zakho"
Uma wenza lo msebenzi, inkontileka yemisipha yomzimba, yenzelwe ukuqinisa izindawo zangaphakathi zamathanga.
- Themba ngemuva kwakho, welule izandla zakho emzimbeni.
- Phakamisa umlenze wesokunxele. Ukuze kube lula, unyawo olunene lufakwa ezinyaweni, kanti idolo elifanele "libukeka" etafuleni.
- Uma uphumule, dweba isiyingi esincane emoyeni ngonyawo lwesobunxele emoyeni, qedela umdwebo nge-exhale. Masichaze umbuthano emoyeni izikhathi ezinhlanu kwesinye isiqondiso futhi izikhathi ezinhlanu uchaza umbuthano ohlangothini oluhlukile, sizoguqula umlenze. Uma sizwa ubuhlungu emathangeni, sinciphise ubukhulu bombuthano.
Ukuzivocavoca kwethanga langaphakathi
Lokhu kusebenza kuzonciphisa amafutha ekhanda elingaphakathi kwethanga.
- Sala phansi phansi ngakwesokudla, sithatha ulayini owodwa. Sifaka emisipha yomzimba. Phakathi kwephansi nohlangothi kufanele kube ibanga lamamitha ambalwa kuphela. Musa "ukuwa" phansi.
- Bhonya inyawo lesokunxele bese ubeka unyawo phansi phansi kwethanga lesokudla. Ukuze silondoloze ibhalansi, sibeka isandla sesobunxele phambi kwethu.
- Uma uphuma, phakamisa umlenze ophansi 2 cm ukusuka phansi. Ekuphumuleni, kancane kancane wehlise umlenze.
- Phinda usebenzise izikhathi ezingu-10 ohlangothini ngalunye.
Ekuphetheni, sizosho ukuthi ukuzivocavoca okukhethiwe kwamathanga kuhlelo lwe-Pilates kusiza ekunciphiseni ngokuphumelelayo amafutha amaningi.