Ukuzivocavoca 1
Incazelo:
Kudingekile ukuba uhlale esimweni esiphezulu kakhulu "esinqunyiwe" ngenkathi ushayela. Isihluthulelo lapha yisisusa, amandla okushayela. Ukuhamba kancane kancane, ingozi encane ye-inertia. Zizwa ukuthi i-vertebra ngayinye iwela kanjani phansi, njengoba nje udlala i-gamut kwi-xelophone. Khumbula isidingo sokudonsa emasipha omzimba futhi usekele ikhanda nentamo phakathi nemiqulu. Izindlebe kufanele zihlukaniswe ezinhlangothini. Inhloko akufanele ihambe emuva nangesikhathi ngesikhathi sokuvivinya umzimba. Donsela ikhanda lakho emadolweni bese uvala kule ndawo. Ungabuyeli emuva entanyeni; yeka phansi kwezingxenye zamapulangwe. Ungaphakamisani amahlombe akho. Ngenkimbinkimbi, zama ukubeka ikhanda lakho phakathi kwamadolo akho bese ugoqa imilenze yakho ngezandla zakho, esikhundleni sokubambelela ekukhanyeni.
Ukuzivocavoca 2
Incazelo:
Hlala emkhatsini wemalitha, imilenze iguqa ngamadolo. Gamba umlenze wesilonda sokunene bese usilethe esifubeni sakho, ubeke isandla sakho sokunene esikhwameni sakho, futhi ngakwesobunxele emadolweni akho (lokhu kuzoqinisekisa isimo esifanele somlenze ngokuphathelene nomlenze). Roll on back yakho ngaphandle kokuyeka. Donsela umlenze wesibili phambi kwakho bese uyibamba ngesisindo ekhoneni eliqinisekisa ukulingana okuqinile emuva emuva. Faka, udwebe isisu emhlane. Izindebe kufanele zihlukaniswe ezinhlangothini, isilwane sinamathela esifubeni. Cabanga ukuthi unamathele phansi. Uma u-inhalation, shintsha isimo semilenze nezandla, ngenkathi ingalo yangaphandle iya esikhwameni, nangaphakathi-kuya emadolweni. Vula umlenze wakho kude nohlangothini lwe-hip bese uhambelana nesikhungo somzimba wakho. Yenza okuphindaphindiwe kokuphindwe kabili kwalolu hlobo, bese uphonsa imilenze eboshiwe esifubeni, ulungiselele ukusula imisipha yomabili imilenze.
Ukuzivocavoca 3
Incazelo:
Kudingekile ukuthi ingxenye engaphezulu yomzimba ikhuliswe futhi ihlale ingasebenzi kahle ngesikhathi sokuzivocavoca. Ukunyuka kufanele kuqalwe ngamasipha omzimba kanye nodonga lwesifuba (bheka isisu sakho). Isibeletho sakho sonke isikhathi lapho usebenzise umsebenzi ohlelweni lwePilates kufanele kube "yi-concave". Uma ushintsha izinyawo, zama ukudonsa isisu ngokujulile emgodleni. Izindebe kufanele zihlukaniswe ezinhlangothini, amahlombe akhishwe emsebenzini osebenza kahle wezinsizwa zomzimba. Ngenkathi uphakamisa umlenze wakho, cindezela izintambo: lokhu kusiza ukuhlanganisa isikhundla. Ungaqala ukuphakamisa entanyeni. Umlenze osondelene kufanele uphakanyiswe hhayi ngaphansi kwehlangothini le-hip, kodwa ekuphakameni okunjalo ukuthi umgogodla wakho kufanele uhlale uphethile. Uma uguqa ngamadolo, uletha isandla sakho ngaphansi kwegceke lakho, futhi ungalubeka phezulu. Uma unobuthakathaka obuthakathaka, khona-ke umlenze oqondile ungene phezulu, bese kuthi lapho imisipha yangemuva iqinisa, ungayinciphisa kancane kancane ngezinga elingaphansi phansi.
Ukuzivocavoca 4
Incazelo:
Qala emhlane wakho, zombili imilenze iyagoba emadolweni bese ukhuphukela esifubeni. Izindwangu zisakazeka, ukuphakama ikhanda nentamo. Thatha umoya ojulile, phonsa isiqu, izandla ziqondise phezu kwekhanda lakho, welula imilenze yakho phambili nge-engela yama-45 degrees, njengokungathi uzolula ekuseni ekuseni ngemva kokulala. Cabanga ukuthi umzimba wakho unamathele phansi, njengokudonsa imisipha yomlenze, futhi ungaphakamisi ikhanda lakho esifuba. Uma uphuma, phakamisa imilenze yakho egobile esifubeni sakho bese ugoqa izingalo zakho. Gcwalisa isisu kumgogodla, cindezela amadolo esikhwameni ukwandisa ukungezwani kwe-exhalation, njengokungathi ucindezela umoya emaphashini. Phinda ukulandelana izikhathi ezinhlanu kuya kweziyishumi, i-torso yakho kumele ihlale ingenakuzulazula ngesikhathi sokuphefumulelwa nangesikhathi sokuphefumula. Ekugcineni, bamba izinyawo zombili esifubeni ngesikhathi esifanayo njengomoya wokuphefumula okuphoqelelwe, futhi uqhubeke nokudonsa umlenze oqondile.
Ukuzivocavoca 5
Incazelo:
Phakathi ne-Pilates ukuzivocavoca kubalulekile ukugcina ukungahambi okuphelele endaweni ephakathi komzimba. Gcina imisipha yentamo ngaphandle kokukhipha isifuba sakho esifubeni sakho. Ukusekela izihluthulelo zesinqe, lapho welula imilenze, ngokucophelela cindezela izintambo neminyango yangaphakathi kwethanga. Ngenkathi udweba ugqozi, izandla zakho kufanele ziqonde, futhi kufanele ulandele ngezindlela ezihlukile (njengokungathi udonswa izingalo nemilenze ngezindlela ezihlukile, futhi imisipha yakho yesisu ikhonjwe phansi). Uma ufaka izandla zakho emadolweni bese uzikhiphe esifuba sakho nge-exhalation, uhlanza izintambo zakho ezinhlangothini, uzozizwa unomzwelo omuhle wokukhulula ukungezwani emhlane nasemqaleni. Uma welula izingalo zakho ngaphezu kwekhanda lakho, ungabeki ikhanda lakho phansi. Uma une-back back sensitive, qinisa imilenze yakho phezulu phezulu, futhi njengoba uqinisa imisipha yakho yangemuva, ungawaphuza kancane kancane ngezinga eliphansi kuze kube ngaphansi kwamazinga angu-45.
Ukuzivocavoca 6
Incazelo:
Qala emhlane wakho, zombili imilenze iyagoba emadolweni bese ukhuphukela esifubeni. Izindwangu zisakazeka, ukuphakama ikhanda nentamo. Gonsa umlenze wesokudla phezulu, ubambe iqhosha ngezandla zakho, udonse umlenze wesokunxele phambi kwakho phansi. Cabanga ukuthi umzimba wakho unamathele phansi, futhi ungaphakamisi ikhanda lakho esifubeni. Ekuphumuleni, gcoba isisu ngokujulile phansi. Uma u-inhalation, u-double-spring, udonsela ngqo, uphakamise umlenze ekhanda. Ngomoya ophuthumayo masishintsha ngokushesha isikhundla sezinyawo ezinwetshiwe, njengokungathi uphese izikhali. Thatha isikhumba somlenze wakho wesobunxele bese uphinda ukunyakaza nayo. Ake ucabange ngesigqi sama-wipers esiteshini semoto. Yenza okuphindaphindiwe kuka-5-10, uqede ngokusula zombili imilenze phezulu phezulu esikhundleni se-Pilates uhlelo nokubeka izandla zakho ngemuva kwekhanda lakho, ngaleyo ndlela ulungiselele ukwelula imilenze yakho eqondile.
Ukuzivocavoca 7
Incazelo:
Ngesikhathi sokudweba nezikhali kuyadingeka ukulondoloza ukungahambi okuphelele endaweni ephakathi yomzimba. Ukuzwa kwakho komculo kufanele kukusize ulawule ukuguqulwa kwalokhu kuvivinya ngokunyakaza okufudumayo nge-stretch ngayinye. Ukubheka kwakho kufanele kugxile esiswini, isisu kufanele silinganise isikhathi sokuba nesidumbu. Amahlombe akho akufanele awele phansi ngesikhathi sokuvivinya umzimba. Ukunyuka kufanele kuqale kusukela phakathi emhlane. Isisindo somlenze ophakanyisiwe akufanele siwele emahlombe. Sebenzisa umthombo wamandla lokhu! Uma ukwelula okunjalo kunikezwa kanzima kakhulu ekuqaleni, zama ukunciphisa umlenze wakho kancane. Zama ukubamba ithole noma ngisho nomthanga. Ungabambeli phansi kwamadolo! Ukuguqulwa okuthuthukisiwe okuningi: zama ukwenza umsebenzi ngezandla ezelulekile phezu kwesiqu. Sebenzisa ikhono lokulawula ukunyakaza nokuqonda okuvamile. Uma unentamo noma uhlehla emuva, yimisa ngokushesha. Manje siyazi incazelo ecacile yama-exercates wesistimu ye-Pilates.