Ake siqale nge-pylocoping. Lokhu okuyinkimbinkimbi, eyenziwe ngumqeqeshi waseCalifornia Viveka Jensen, ihlanganisa izici zebhokisi nama-Pilates. Umculi waseHollywood nomculi uHilary Duff uthi yena, ongathathi isikhathi esiningi, uyamsiza ukuba agcine umlingani omncane, ohlakaniphile futhi okhohlisa kakhulu. Imfihlo ilula: ukuqeqeshwa kabili kunomthelela kabili. Ukunyakaza kwebhokisi kushisa iqoqo lama-calories, kuqiniseke ngokuqinile umzimba ophezulu, ukufundisa ukuxhuma nokuxhumanisa, nokunikeza ukuzethemba okungavamile. I-Pilates ikuvumela ukuba usebenze kahle imisipha yemilenze nemisipha-yokuqiniswa. Iqinisa ukusimama, kuthuthukisa ipulasitiki yomzimba futhi kuletha ukuphelela umqondo wokulinganisela kwangaphakathi. Inhlanganisela yalezi zakhi yenza kube lula ukuthola ukuqeqesha okuhlelekile, ukuvumelanisa zonke izingxenye zomzimba.
Isikhathi samakilasi: okuyinkimbinkimbi kungcono ukwenza izicathulo ezingenalutho - ngakho uzozizwa ungcono phansi bese ukwandisa umthwalo engxenyeni engezansi yemilenze. Yenza izikhathi ezingu-3-4 ngesonto. Njengokufudumala, sebenzisa ukuqhuma endaweni noma ukubamba intambo imizuzu emibili kanye nemizuzu engu-3 ye "shadow box". Yenza ukunyakaza ngaphakathi "kokujikeleza" ngokulandelana ngaphandle kokuphazanyiswa. Uma isikhathi sivumela, ungakwazi ukuphinda ukuzivocavoca okufudumele phakathi kokuhamba. Uzodinga: i pair of iglavu ngokulinganisa (isisindo 500 g), kodwa ungenza ngaphandle kwabo. Ukuzivocavoca phansi, ukubeka esitokisini se-yoga noma ithawula elithambile.
Ibhokisi lokukhwabanisa
Beka izinyawo zakho ngokubanzi kunamahlombe akho, amadolo akho aphelile. Cindezela izandla zakho emathangeni, uphakamise esihlahleni (isikhusekiso) futhi entwasahlobo njengebhokisi emhlane nasemaceleni ezinzwane zakho. Ngesinye isikhathi, sebenzisa izandla zakho ukuze unciphise ukuqhuma phambili kusukela ehlombe imizuzu emithathu.
I-cross-cross nge-magebe
Imisipha yezingalo, imilenze, isisu kanye nezintambo zisebenza. Sukuma, imilenze - ebanzi kunamahlombe, izinyawo zivele kancane, ngaphandle kwamadolo. Phakamisa izibhamu zakho, emi endaweni yokuzivikela. Iya kancane ngakwesokunxele bese uthatha isinyathelo ngonyawo lwakho lwesobunxele ohlangothini, ngenkathi wenza isikhonkwane ngesandla sakho sobunxele - usiphonsa phambili kusuka ehlombe ngesandla sakho phansi, bese uphinde uphinde ubuyisisele isandla sakho esimweni saso sokuqala. Masinyane vula unyawo lwakho lokunene bese uwela ngesandla sakho sokunene - shaya uhlangothi oluhlangothini lwesobunxele (endaweni yesokunxele sakho). Yenza ezinye izingwegwe ezine (cross and diagonally). Bese wenza izimpukane ezine ezithambile phambili-emuva (imilenze imele ihambisana nomunye nomunye). Phindaphinda futhi, ukwenza iseshini imizuzwana engu-90. Bese ushintshe izinhlangothi (sigijimela ngesandla sakho sokunene bese uhamba ngezansi).
Ukuqiniswa kwezandla nezinyawo
Imisipha yezingalo, imilenze nemisipha-i-stabilizers isebenza. Hlala ngakwesokunene sakho, unyawo olugobile, udonse isisu sakho. Phakamisa ibhande langakwesokunxele kuze kube sezingeni lesikhumba bese uqondisa unyawo lwakho phambi kwakho, vimbela-wena. Ngesikhathi esifanayo, welula izingalo zakho ezingeni lesifuba, izinhlanzi. Donsa izintambo zakho ezinhlangothini, uguqe ibhande elingakwesokunxele bese uletha isithende emadolweni ajika. Phinda ukuhamba ngomzuzu owodwa ngaphandle kokuthinta phansi ngonyawo lwakho lwesokunxele. Bese ushintshe izinhlangothi bese uphinda.
Imisipha yemilenze, izinkinobho, izingalo kanye nesisu somzimba. Hamba endaweni ye-plie, usakaze imilenze yakho ngokubanzi bese uvala amasokisi akho eceleni, uhlale phansi ukuze amadolo akho aphezu kwezinzwani zakho. Jikela ngakwesokudla (izinyathelo azihambanga) futhi wenze i-ejection yengalo yesobunxele iqhubekele phambili ngakwesokunene nesandla sokunene emuva. Buyisa izandla zakho esimweni sokuzivikela, uhlangene ezinhlangothini, bese ujika ngakwesobunxele bese uphinda ukunyakaza. Ukuhlala esikhundleni plie nokugcina ucindezeleke, ngokushesha ngangokunokwenzeka, shintsha izinhlangothi kumaminithi amabili.
Ihoksi ngemilenze yawela
Imisipha ebhande lehlombe, izingalo, imilenze nemisipha-iziqinisi zisebenza. Beka izinyawo zakho ngokubanzi kunamahlombe akho, amadolo akho aphethwe futhi alethe izibhamu zakho endaweni yakho yokuzivikela. Gwema isandla sokunene, ubambe ugobile, uhlangane phambi kwesifuba - isandla kufanele sibe ngaphansi kwe-chinku. Uma ushaya, vula unyawo olunene bese uvula umzimba ngakwesobunxele. Phinda ngaphesheya, vula unyawo lwakho lwesobunxele ukuze ushaye. Yenza izingwegwe ezine, ubeke kuwo amandla omzimba wonke. Bese ubuyisela amanxeba endaweni yokuzivikela bese wenza iziqu ezine, uwela imilenze yakho omunye komunye. Ukunyakaza okunye ngezandla nezinyawo imizuzu emithathu.
Iphaya elihlabayo
Imisipha yezandla, ibhande lezinyawo kanye nemilenze isebenza. Sukuma, imilenze ibhekene ne-shoulder width ngaphandle, amasokisi asetshenziselwa izinhlangothi. Bhonqa ibhande langakwesokunxele bese uqondisa unyawo lwakho lokunene phambi kwakho, uthinta phansi ngezwane zakho. Ngesikhathi esifanayo phakamisa izandla zakho phambi kwakho ezingeni leso, izintambo ezigobile, izintende zezandla. Phendulela izingodo zakho komunye nomunye, njengokungathi ubengumkhonto wepeyimu. Ngesikhathi esifanayo, thinta indawo yangaphakathi yesondo langakwesokunxele ngezwane zakho zokunene. Qhubekisa ukunyakaza okuyisindilinga ngezandla zakho, uphonsa isokisi esifanele phansi futhi uphinde uyiphakamise emadolweni. Yenza lo msebenzi imizuzwana engu-90, bese ushintsha izinhlangothi.
Imisipha yezandla, umzimba ophansi kanye nemisipha kanye nokuqiniswa kwemisebenzi. Hlala ngakwesokunene sakho bese uqala ukuncika phambili, ngenkathi uphakamisela umlenze wesobunxele kuze kube sezingeni lezinyosi, inzwani inwetshiwe. Phakamisa isandla sokunene phambili, futhi ngakwesobunxele - eceleni, ezingeni lesifuba, ukugcina ibhalansi. Ngaphansi ngangokunokwenzeka, bhonqa idolo elifanele, bese ulungisa umlenze. Qhubeka ngomzuzu owodwa, shintsha imilenze bese uphinda.
I-lath ehambayo enezinyawo
Imisipha yemilenze, izinyawo, izingalo nemisipha-iziqinisi zisebenza. Hlala ngakwesokunene sakho bese ulula izandla zakho ezinhlangothini ezingeni le-shoulder, izintende zibe phansi. Ncika umzimba phambili futhi uphakamise umlenze wesokunxele kuya ohlangothini ngendlela ephakeme ngangokunokwenzeka, u-toe welulelwe. Bamba izingalo kanye ne-torso ngokungenalutho, thinta izinzwane zohlu lwesokunxele phansi. Phakamisa umlenze wesokunxele bese uphinda ukunyakaza kwamasekhondi angu-90. Bese ushintshe izinhlangothi.
Isibambo ngokugoqa kwemilenze
Imisipha yesifuba, izingalo kanye nemisipha-iziqinisi zisebenza. Hlangana ne-bar ye-bar, uzincike ezinhlakeni nasezinzwaneni-zibopha ngokuqinile ngaphansi kwamahlombe. Bhonqa amadolo ukuze abe ngamasentimitha ambalwa ukusuka phansi, bese ulungisa imilenze yakho. Qhubeka ngamasekhondi angu-45, uphumule imizuzwana engu-15 bese uphinda. Letha isikhathi esiphelele emizuzu emibili.
I-Corner
Imisipha yebhande lesigxathu kanye nemisipha-iziqinisi zisebenza. Hlala uqonde, amadolo agijimise ngamakwesokudla, amasokisi athatha phansi (izithende ziqothulwe). Gudla izingalo zakho phambi kwesifuba ngezandla zakho phansi futhi, ngokucindezela imisipha yakho yesisu, ugxile emuva ekhoneni lika-45 degrees. Phula izandla zakho phezulu nangaphezulu (amplitude ngamasentimitha ambalwa) ngomzuzu owodwa noma wenza izinyathelo ezingaba ngu-100. Cishe emkhatsini wezinyembezi izinyawo zakho zivele phansi. Gcina imhlane yakho iqonde, futhi isifuba sakho - upbeat.
Imilenze ewela nge-ejection
Imisipha yomzimba ophansi isebenza. Yehla kuwo wonke ama-four, amadolo ngezinga elilodwa ezinqulwini, ohlangothini olungakapheli phansi phansi kwehlombe lokunene, isandla sokunxele sincike esintendeni ngaphansi kwehlombe lesokunxele. Phakamisa umlenze wesobunxele (idolo ligobile, inzwane itholwe ngaphandle) bese uyivolisa ngamadolo afanele. Dlulisa isisindo ngakwesokudla, ngenkathi uqondisa kancane ngakwesokunxele futhi uphakamisa umlenze wesokunxele ukuze uhlombe izinga bese uliphonsa phambili (i-toe ihlala ihlangene). Phinda ukuhamba ngomzuzu owodwa, bese ushintsha izinhlangothi.