I-Pilates iyindlela yokuzivocavoca umzimba, okuthiwa ngumsunguli - udokotela nomdlali, osebenza esibhedlela saseNgilandi phakathi nempi, uJoseph Pilates. Lolu hlelo lokuzivocavoca lusetshenzisiwe futhi ngosizo lwayo lusize ukuba alulame ngisho nalabo ababesele balahlekelwa ithemba lokufika ezinyaweni zabo. Izimiso eziyinhloko zokuvuselela zachazwa - ukulinganisela, ukuphefumula, ukunemba nokuhlala njalo, ukuhlushwa, ukushelela ukunyakaza.
Kuze kube manje, i-Pilates yindawo ethandwayo kakhulu yokuzivocavoca, ngoba kusiza ngesikhathi esisodwa ukuthuthukisa ukuguquguquka namandla, kodwa kuphephile ukuze umgogodla. Kumele kuqashelwe ukuthi uhlelo lukuvumela ukuba ukhethe umthwalo ofanele kunoma yikuphi ubudala.
Akuyona imfihlo ukuthi wonke owesifazane ufuna ukuba namathanga amahle nezintambo eziqinile, njengoba akwazi ukuheha ukubukeka kwamadoda ngokumangalisayo. Kuwukuzivocavoca kwama pilates amafoloko azosiza ekufezeni amafomu amahle alezi zitho zomzimba. Amafomu atholakalayo avumela owesifazane ukuba azizwe ekhangayo futhi aphumelele, ngakho-ke ukuzethemba kwakhe kuyoba phezulu. Ngaphezu komphumela womzimba, i-Pilates izokwengeza ukulinganisela nobuhle ezweni elingaphakathi, njengoba ukwenza umzimba kudinga ukunakekelwa, ukugxila nokulawula ukunyakaza ngalunye.
Ngaphambi kokuqala ukuvivinya umzimba, udinga ukulungiselela. Uma uhlela ukufunda i-Pilates ekhaya, kungcono ukukwenza uma kungekho omunye ekhaya. Kubalulekile ukwakha isimo: ukufaka umculo omnandi nokuzolile, ukuvuselela igumbi. Kudingekile ukuthi uthathe umbhede ongewona, njengama-pilates umzimba owenziwa ngezinyawo ezingenalutho. Izembatho kufanele zibe nzima, kodwa hhayi ukunyakaza okuvimbelayo.
Okubalulekile ekwenzeni izivivinyo ukuphefumula, futhi ukuphefumula kulandela isisu. Lokhu kuyadingeka ngoba umsizi ocindezelekayo ubhubhisa ngaphezulu koqweqwe lwamanoni ngesikhathi igazi ligcwele umoya-mpilo. Ngesikhathi sokugijima, udinga ukugxila ekuzivocavoca, cabanga ngemisipha ngalesosikhathi.
Ukuzivocavoca kokuqala kwenziwa ngaphakathi ngaphakathi kwethanga - lokhu kungenye yezindawo eziyinkimbinkimbi kakhulu kubalo besifazane.
Isikhundla sokuqala silele phansi, ikhanda liphakanyiswa ngesandla, imilenze iselulwe eceleni kwesiqu. Umlenze ongaphezulu ugobile emadolweni bese ubeka enyaweni phambi kwethanga (phansi). Isandla samahhala sithulwa ngaphansi kwebhande eligobile futhi limbozwe nxazonke. Khona-ke umlenze wamanga uphakanyiselwa phezulu ngamasentimitha angu-30 ukusuka phansi, ngakho-ke bamba imizuzwana embalwa bese bebuyela phansi.
Lo msebenzi uphindwe izikhathi eziyishumi, emva kwalokho lo msebenzi uyenziwa ngomunye umlenze.
Ngisho nangemva kokuyindlela eyodwa, ungase uzwe ukuhlukumeza kwemisipha futhi uzwe ubuhlungu obuncane obuvela kulowo mthwalo.
Umsebenzo olandelayo uhlelwe ngaphandle kwethanga ukuwudonsa, okuzokwenza intombazane ibonakale kangcono.
Isikhundla sokuqala sisehlangothini olulodwa, phansi, imilenze idonselwa emzimbeni. Isandla esisodwa kufanele siphakamise ikhanda, kanti enye (engenhla) kumele ibekwe phansi iphinde ihlale kuyo. Khona-ke umlenze ongaphezulu kufanele uphakanyiswe phezulu (ekuphefumuleni), isisindo kufanele sidonswe esigxotsheni. Umlenze ophansi ngalesi sikhathi uhlala endaweni. Umlenze uncishiswa ekuphumuleni, futhi isikhwama sithathwa kuso. Ukuzivocavoca kuphindwe izikhathi eziyishumi emlenzeni ngamunye.
Ama-pilates for the muscle glutal ahlanganisa ukuzivocavoca okunjalo: isikhundla sokuqala sifana nesimo sokuqala somzimba wezenzo zangaphambilini (ohlangothini lwawo, imilenze ivaliwe ndawonye). Ingalo engezansi ifakwe phezulu, ngokuqhubeka komzimba, futhi ibeke ikhanda layo. Umzimba kufanele ube kumgca wezinga elifanayo. Ingalo engenhla yamahhala kumele ifakwe ngokuphambene futhi ihambisane nayo. Kumele kuqashelwe ukuthi lo msebenzi ujabulisa iziqhenqo kwezinye izinto.
Okulandelayo, imilenze emibili kufanele iphakanyiswe (hhayi ukufiphaza) futhi iqhwa imizuzwana embalwa kule ndawo. Bese ubuyela kancane esimweni sokuqala. Ukuzivocavoca kubuye kuphindwe izikhathi eziyishumi.
Ngokuhamba kwesikhathi, inani lezindlela kufanele likhuphuke, isikhathi kufanele sibe ngamasekhondi amathathu, futhi kufanele senziwe njalo.