"Umthombo wakho wamandla"
Zonke izivivinyo zesistimu yePilates zivela emisipha yesisu, isisindo, iziqhwa namathambo. Ubuningi bemisipha ezungeze umzimba wakho ezingeni lezinyawo zibizwa ngokuthi "umthombo wamandla". Uma ucabanga ukuthi ume kanjani, noma uhlale, uqaphele ukuthi isisindo esiyinhloko ophethe kule ndawo. Ngenxa yalokho, akusikho nje kuphela umfutho we-lumbar overextend, ophumela ebuhlungwini obuncane nangemuva kokungahambi kahle, kodwa futhi kunomthelela ekubukeni kwesisu nokunyamalala kwesinqe, futhi sonke siyazi ukuthi kunzima kangakanani ukuphinde uthole ifomu elidala. Uma wenza umzimba, khumbula ukuthi umsebenzi kufanele uqale "emithonjeni yamandla" futhi uqhubeke kusuka kule ndawo. Cabanga ukuthi ubonakala uphakamisa ingxenye engenhla ye-trunk, njengokungathi uqiniswe ku-corset. Uma udonsela esiswini sakho bese uphakamisa ngesikhathi esifanayo, "umthombo wakho wamandla" usebenzisa ngokuzenzakalelayo imisipha yakho, ngaleyo ndlela usize ukuvikela emuva kwakho okuphansi.
Indlela yokuqinisa isisu kumgogodla
Izindlela eziningi zokuzivocavoca zisifundisa ukuhlakulela imisipha yomzimba, njengokungathi siwaxosha ngezingxube ngaphandle. Izinyathelo ezinjalo zihlose ukwakha ubuso obungaphandle bemisipha, futhi ngesikhathi esifanayo basuka emgodini. Ngenxa yokuqeqeshwa okunjalo, uhlakulela isivinini esincane somgogodla esifundeni se-lumbar, okwenza kube nzima ukusekela isifunda se-lumbar esingaphansi, noma uhlakulela izidumbu ezinamandla ezisekela emuva esifundeni se-lumbar, khona-ke ungakhohlwa ngesikhumba esincanyana kuze kube phakade. Lapha, inqubo ehluke ngokuphelele isetshenziswa. Uzofunda ukuthi ungathatha kanjani isisu, empeleni uyidonsele emgodleni, usebenzisa imisipha yomzimba ukuqinisa imisipha yangemuva (imisipha egijima lonke ubude ngemuva). Lokhu kusebenza akugcini nje kuphela ukuqinisa nokwandisa imisipha yesiqhwa, kodwa futhi kusiza ukufeza isisu esiswini. Ukwehlisa isisu kumgogodla kuvame ukudideka ngokukhipha isisu, nakuba lezi zenzo ezihluke ngokuphelele. Ukudweba isisu sakho, ngokuzenzakalelayo ubambe umoya wakho, okuphikisanayo ukuze ufeze umphumela oyifunayo. Esikhundleni salokho, ake ucabange ukuthi kukhona umthwalo esiswini sakho, esicindezela isisu ngemuva, noma ukuthi ihange lakho linamathele kwinkaba yakho, futhi uyidonsela phansi. Funda ukugcina le nzwa ngokuphefumula kwemvelo, nge-inhalation kanye nokuphumula emaphashini, futhi hhayi kusuka esiswini, amasu amaningi okuphefumula afundisa.
Ukuqinisa imisipha noma ukusula
Kuhlelo lwe-Pilates, kubalulekile ukuhlanganisa ukuqiniswa nokwelula imisipha, ngakho-ke uma umsebenzi uthi "qinisa izintambo", lokhu akusho ukuthi kufanele usike imisipha yakho kangangokuthi izintambo ziboshwe futhi ziphakanyiswe phansi. Okufanelekile, isifunda se-hip kanye nengemuva ephansi kumele ihlale iphinde icindezelwe phansi noma isekelwe ngokuqinile emisipha ezungezile zendawo "yamandla kagesi". Uma uqala ohlelweni lwe-Pilates, okokuqala ungase uthole kunzima ukuqala umsebenzi ngaphandle, okungenani, ukuchotshozwa kwemisipha encane, futhi lokhu kuyimvelo. Khumbula njalo ukuthi umgomo wakho ukuqinisa imisipha nokulawula umzimba wakho ukuze ukwazi ukwelulela ohlangothini oluphambene nendawo ye-pelvic; ngamanye amazwi, ukwelula kulo, ngenkathi ngesikhathi sokuzivocavoca kufanele kube ngokucacile okuhleliwe.
Ukuhlanganiswa okuhlanganisiwe
Esinye sezici eziyingqayizivele ezibalulekile kwenkambo yokuzivocavoca yi-redirection of concentration ngesikhathi sokuvivinya umzimba. Kuvame ukukholelwa ukuthi ukucabangela kufanele kugxile kulezi zindawo zomzimba eziqhutshwa ngesikhathi sokusebenza; le nqubo ibizwa ngokuthi "ukuhlukaniswa" kweqembu elithile lemisipha. Inkinga ngalesi simodeli yukuthi phakathi nokuzivocavoca, zonke ezinye izindawo zomzimba zinganakwa, okuholela emzimbeni ongalingani. Uma uqhuba uhlelo lwe-Pilates, kubalulekile ukuthi yonke imisipha yomzimba isebenze ngesikhathi esifanayo, njengokwemvelo ngomzimba womuntu, futhi ibuye ibe nomqondo wokulinganisela. Ukufeza lo mgomo, kubalulekile ukugxila ekuzinzeni, ukulungiswa okuqinile kwezingxenye ze-immobile zomzimba.
Ukuqiniswa esikhundleni sePilates
Ekuqaleni uzothola ukuthi ngaphandle kokuphenduka kwezinyawo kunzima ukuvula iziqhamuka ngaphandle, noma kubalulekile ukuthi uqonde lesi sikhundla futhi ukwazi ukwenza kahle umzimba. Uzoqaphela nokuthi phakathi nokusebenza kwakho izinkalo zakho zivame ukubuyela esimweni sabo esivamile - lokhu kuwukuphela kwephuzu elibaluleke kakhulu lokuhlushwa ngenkathi kuqiniswa umzimba ophansi. Qhubeka ukucindezela izintambo nangemuva kwamathanga angaphakathi, futhi uzozizwa umzamo owenziwe ku-torso.
Ukulawula imisipha ngaphandle kokucindezeleka
Enye yezinkinga eziyinkimbinkimbi kakhulu ekilasini lokuphatha umzimba usebenzisa indlela yama-Pilates umqondo wokubandakanya nokulawula imisipha ngaphandle kokuqapha. Ukuze sifinyelele umgomo othile wamakilasi, sijwayele ukucindezeleka okukhulu kwemisipha, ukubambezeleka ekuphefumuleni nasekusebenzeni umkhawulo wamathuba. Inkambo yethu izosusa ukukhohliswa kwakho kule ndaba futhi ikufundise indlela engokwemvelo yokwenza ukunyakaza ngomzamo. Cabanga ngomdansa emdanso. Ungaqagela ukuthi umzamo nokuzikhandla okuningi kulandela ukuhamba komdanso okunzima, kodwa kusuka ngaphandle kubonakala kulula futhi kwemvelo. Isimiso esifanayo sisebenza uma kwenzeka inkambo yethu yokuzivocavoca. Ukunyakaza kudinga umzamo nokuhlushwa, kodwa kumele kugelekele komunye komunye nomzimba, ukuze kuhlinzeke ukuphumula kwemisipha ngaphandle kokumisa umsebenzi. Lokhu kuphumula kufanele kuvele engqondweni futhi kusakaze kuzo zonke izicubu zomzimba. Ukuphefumula kuyindlela ephumelelayo yokufeza lesi simo. Nakuba ukuphefumula kufanele kubonakale ngokwemvelo, ugqozi kufanele lwenziwe ngesikhathi esifanayo nokuqala kokunyakaza, nokuphuma kwamanzi - ngenkathi kubulawa, kodwa kuzoba nezimo lapho uzibamba ubambe umoya wakho ngezikhathi zokucindezeleka okukhulu. Lokhu kuphazamisa incazelo yomsebenzi wonke. Ukuze kwenziwe kahle, akufanele uzinaki imininingwane elandelayo: 1) wenze izinguquko ezidingekayo ukuze usebenze kuphela namazinga athile omzimba wakho; 2) awudluleli imisipha ngesikhathi kuqhutshwa ukunyakaza. Khumbula ukuthi akekho ohlola wena. Uma uqala ukujwayela kancane kancane, kuqala ukwenza izakhi ezibaluleke kakhulu zokuzivocavoca, maduzane uzoba nekhono elidingekile.
Ayikho yezivivinyo uPirates indlela kunoma yiliphi icala akumele kubangele izinzwa ezibuhlungu! Uma uzizwa ukuthi ngesikhathi sokuzivocavoca kunoma iyiphi indawo yomzimba kudala ukudlula futhi kungakhathazeki, yeka, zama futhi. Uma ubuhlungu babuya, bese uhlehlisa okwesikhashana umsebenzi. Ngokunyuka kokukwazi ukulawula namandla we-muscle, kanye nokuphathwa komzimba, uzokwazi ukubuyela kulo msebenzi. Futhi phawula ukuthi ezinye izivivinyo zingahle zingakulungele wena ngenxa yezici zakho, futhi yiwe kuphela ongayahlulela. Ngakho lalela umzimba wakho! Ubuhlungu e-back back buvame ukubangelwa imisipha yomzimba kusukela ngemuva. Ngakho-ke, izicubu zomzimba ziyeka ukusekela umgogodla. Ukuqeda lo mphumela, gxila ekudoneni isisu emgodleni, njengokungathi isisu sakho sinamathele emuva. Ukujula kwesisu kusondelene, okuphephile nokuvikeleka kwakho emuva okuphansi kuyoba. Esimweni esinqunyiwe, cabanga ngesamba esinamandla esicindezela isisu sakho phansi. Esimweni esilungile, cabanga ukuthi intambo ifakwe esiswini sakho ngaphakathi, okuyinto idonsa isisu emuva umzimba. Ubuhlungu emadolweni buvame ukuvela endaweni engafanele yezinyawo nezinyawo noma kusuka ezigabini noma ukuthulula izihlungulu ezungeze idolo. Ngesikhathi sokuzivocavoca, zama ukugcina amadolo athambile, akhululekile, kanye nenxephezelo besebenzisa imisipha yomnyango wangaphakathi wethanga. Ngokuvamile kuzo zonke izivivinyo, ikakhulukazi endaweni eqondile, ukusabalalisa kwesisindo esifanele, faka izinyawo zakho esikhundleni sePilates. Ubuhlungu entanyeni kaningi ngenxa yemisipha yezintamo ezibuthakathaka kanye nokugqithiswa kwemisipha yehlombe, okuvame ukubuyisela lokhu buthakathaka. Uma wenza imizimba ehlobene nokuphakamisa i-trunk, njalo usebenze ngemisipha yomshini wesisu, hhayi ngemisipha yentamo. Uma uzizwa ukhululekile nokukhathala kwemisipha yentamo, qiniseka ukuthi ume bese ubanika ukuphumula. Uma kunesidingo, ungafaka umcamelo omncane phansi kwekhanda lakho.
I-neck extension
Iphutha elivamile ekuzivocavoca nasekulawuleni umzimba ngendlela ye-Pilates yinkinga yemisipha yehlombe ngesikhathi sokunyakaza okuthile. Ukuze ugweme lokhu, kudingeka uqaphele ukusula i-vertebrae yomlomo wesibeletho ngokucindezela emuva entanyeni phansi endaweni ebonakalayo noma ngokudonsa ikhanda nentamo phezulu phezulu endaweni ehlezi noma emile futhi ngenkathi uqhubeka phambili. Lokhu kuvuselela imisipha yentamo nesikhwama sehlombe futhi ikuvumela ukuba ugxile endaweni yomthombo wamandla. Ukuze wenze lokhu, zama ukuqinisa isikhumba sakho esifubeni sakho. Manje siyazi ukuthi ukulawulwa komzimba okufanele kufanele kube kuhlelo lwe-Pilates.