Ukuzivocavoca ngomgogodla ngokwendlela ye-Pilates

Ukuzivocavoca ohlelweni lwe-Pilates, oluwusizo kakhulu kubantu abanezinkinga ngomgogodla kanye nesistimu ye-musculoskeletal (i-osteochondrosis, ukuhlukumezeka, ukuphazamiseka kokuhamba, ama-intervertebral hernias, njll). Ubuhlungu obubuyela emuva yizibonakaliso zokuqala zokulimala komgogodla. Uma ungenzi lutho, izifo ezihlukahlukene ezingathí sina zingakhula. Ukuzivocavoca komgogodla ngokwendlela ye-Pilates ukuqeqesha "i-corset muscular".

Umphumela wokuzivocavoca ohlelweni lwe-Pilates emgodleni

Indlela engasebenziyo yokuphila yethu ingaholela ezifweni ezinjalo zomgogodla njenge-hernia ye-intervertebral discs, i-scoliosis, i-osteochondrosis, izinkinga zokuzimela, njll. Ukuzivocavoca ohlelweni lwe-Pilates luqinisa imisipha yangemuva, i-vertebrae yomlomo wesibeletho, iqinisa imisipha yabezindaba, okudingekayo ukusekela umgogodla, kusiza ukuba ilulame ngemuva kokulimala kwikholomu ye-vertebral. Futhi futhi imisipha eqeqeshwe ifaka isandla empilweni yomgogodla. Ngalokhu kuvocavoca, ingozi yokulimala incishisiwe. Ukuzivocavoca kungenziwa ebhodini elikhethekile nasekhaya. Zingenziwa ngabantu abanempilo ehlukile. Kulowo nalowo muntu, kudingekile ukubonisana okhethekile. Kuye ngenhloso ofuna ukuyifinyelela, ngenxa yesistimu yokuzivivinya ye-Pilates, umuntu ngamunye unikezwa isethi ethile yokuzivocavoca. Ikakhulukazi kubakhathalela labo abaphulukisayo ngenxa yokulimala komgogodla.

Ukusebenzisa izifundo zalesi simiso, ungakwazi ukufezekisa ukuvuselelwa nokuqiniswa kokuma, ukwandisa ukuhamba okuhambisanayo nokuguquguquka komgogodla.

Lokhu kwenziwa kahle kangakanani lokhu kuvocavoca

Ukuze ukusebenza kahle kwe-Pilates gymnastics, umuntu kufanele asebenzise ukulawula ekusebenziseni inqubo yokuxhumana nokunyakaza, nokuphefumula. Ukuzivocavoca kwenziwa kancane kancane futhi ngokushelela, kulandela ukuma nokuphefumula. Ukuzivocavoca okunjalo kusiza ukugcina isimo esifanele hhayi kuphela ekilasini, kodwa futhi ekuphileni.

Isisekelo sokuzivocavoca kwalesi simiso ukuqinisa imisipha enika amandla nokuguquguquka kwesiqu. "Uhlaka lwamandla" lubhekisela emisipha yesisu nangemuva, ngamanye amazwi, i-musculature esekelayo. Ngendlela yokusebenza efanele yokuzivocavoca (ngokushelela nangokuhamba kancane), amadivaysi ama-muscle ne-ligamentous alayishwa ngokweqile, ubuhlungu ngemuva buya.

I-corset yemisipha idinga ukuqiniswa ukuze kutholakale ukusekelwa kwemisipha yesifuba ku-corset esiswini ukuze kwandiswe ukucindezeleka kwangaphakathi kwesisu. Lokhu kuzonciphisa umthwalo emgodleni we-lumbar. I-back-back membrane evinjiwe yenza kube nzima, okubangela ukubonakala kobuhlungu. Kubalulekile ukuletha esimweni sokuguquguquka ngosizo lomfutho wokuphefumula nokuphefumula kwesisu.

Ngendlela yokuzivocavoca ohlelweni lwe-Pilates, ukuqeqeshwa okungaphezu kuka-500 okuhloswe ukukwelula, ukulayisha imisipha. Abaqalayo kumele baqale bafunde ukwenza izivivinyo ngaphandle kokusebenzisa imishini yokulungisa le nqubo. Uma wenza ukuvocavoca, kudingeka ufunde ukuthi ungalawula kanjani ukuphefumula okudingekayo. Zonke izivivinyo kufanele zenziwe ngaphandle kokuphazanyiswa, ukuhamba ngokushelela ukusuka komunye kuya kwesinye, ukuze umthwalo kulezi noma lezo musipha ungayeki. Umgomo uwukuthi ungafundi ukungena emisipha yokusebenza engabambi iqhaza ekuhambeni futhi uzuze ukuphumula okwenziwe kahle.

Ukuze uzuze imiphumela emihle ohlelweni lwe-Pilates, kuyadingeka ukuba usebenzise njalo, kathathu kuya kwesine ngesonto. Qala ukuqeqeshwa kufanele kube ngaphansi kokuqondiswa komqeqeshi onolwazi, ukuze usakaze kahle umthwalo emisipha yomgogodla. Ngemva kokufunda indlela yokuzivocavoca kwalesi simiso, kungenzeka ukwenza amakilasi ekhaya ngokuzimela. Kunezinhlobo ezintathu zokuzivocavoca ohlelweni lwe-Pilates: ukuqeqeshwa phansi, kwi-simulators ekhethekile nokuqeqesha ngokusebenzisa imishini ekhethekile. Ukuze ufeze imiphumela oyifunayo ekuqiniseni umgogodla, qiniseka ukuthi uthatha izifundo zokuqala ngaphansi kokuqondiswa komfundisi.