Ukuzivocavoca 1
Thatha isikhundla sokuqala samaphesenti ezinhlangothini, okuhambisana nezinga lakho lokulungiselela. Phakamisa umlenze ophezulu kuze kube sezingeni le-hip bese uvule kancane ukuze ungasebenzisi imisipha yethanga. Faka, udwebe isisu emhlane. Donsa umlenze phambili bese uyidonsa kabili (nge-jerks amabili amancane) ngokuya phambili ngangokunokwenzeka, kodwa ngaphandle kokugubha izinkalo zakho futhi uphonsa umuno wakho. Ekuphumuleni, buyela umlenze uphinde ubuyisele emuva, ungene ekona elingemuva ekamelweni. Ake ucabange ukuthi ehlombe lakho ulokhu ulinganisela inqwaba yezinkomishi ngekhofi eshisayo. Yenza izikhathi eziphindwe izikhathi ezingu-10 bese ucindezela izithende ndawonye, ​​ulungiselele ama-mahas up and down. Umzimba kumele ugcinwe futhi umile. Cabanga ukuthi imilenze yakho yinde futhi iqondile, futhi imisipha ayivumelani. Sebenzisa umthombo wamandla ukuze uzinze ukuvalwa. Ungavumeli amahlombe akho nezintambo ziguqulwe emuva nangaphezulu. Ungaguqa unyawo lwakho ekugcineni, kungenjalo uzolahlekelwa ibhalansi. Umlenze akufanele uwe ngaphansi komkhawulo ophezulu wethanga. Phindela emuva nangaphandle bese ukwandisa kancane kancane ukuphakama kokuhamba ngaphandle kokugxilisa icala. Siyakunaka isihloko esesihloko esithi "".
Ukuzivocavoca 2
Thatha isikhundla sokuqala esimweni sokuzivocavoca umzimba okwenziwe emaceleni, okuhambisana nezinga lakho lokulungiselela. Umlenze uvele kancane ukuze ungahlanganisi imisipha yethanga. Uma uphumule, phakamisa umlenze ophezulu phezulu phezulu phezulu. Lapho uphumelela, phambela umlenze wakho, umelane namandla okugwedla amandla, welula umlenze wakho kusukela ehlathini. Cabanga ukuthi intwasahlobo inamathele emlenzeni wakho ngaphezulu kwekhanda lakho, futhi uqaphele ukunyakaza okusebenzisa indawo yomthombo wamandla. Yenza ukuphindaphinda oku-5, wehlisa umlenze wakho, uthathe isikhundla se-Pilates. Ungavumeli umlenze wakho ukuba ungene, ugcine uvele kancane kusukela e-hip. Phakamisa umlenze wakho kuphela ekuphakameni okunjalo ukuthi uhlale uqondile. Nciphisa umlenze, uyisuse kusukela ehlathini. Cabanga ukuthi ngezinyawo zakho uhambisa imali enqamula udonga bese ucindezela ngokumelene nodonga, wehlisa unyawo lwakho. Unganciphisi umzimba phansi, udonse umqhele ohlangothini olubhekene neziqhwa. Ungagubeli isiqhwa sakho futhi ungacindezeli ikhanda lakho emahlombe akho uma uphakamisa umlenze wakho phezulu.
Ukuzivocavoca 3
Thatha isikhundla sokuqala emaphaketheni wokuzivocavoca womzimba emaceleni, okuhambisana nezinga lakho lokulungiselela. Phakamisa isithende esingenhla kancane ngenhla bese uqala ukwenza izinyathelo eziyindilinga ngezinyawo ukusuka phambili emgqeni nomzamo. Cabanga ukuhambisa unyawo lwakho ngaphakathi kwendwangu encane. Yenza imibuthano engu-5 phambili, emuva okuningi. Ekupheleni, vala izithende endaweni yamaPilates. Umzimba kufanele uhlale uqinile futhi uphakanyiswe ngesikhathi sokujikeleza ngezinyawo. Yenza izinyathelo eziyindilinga kusukela ekuhlanganyeleni kwe-hip ngomlenze oqondile. Gweba umlenze wakho kusuka emlonyeni, njengokungathi ucindezela izinzwani zakho odongeni ngendleko. Ukusekela ukucindezela izintambo. Ukulondoloza ukulinganisela, sebenzisa imisipha yendawo yomthombo wamandla futhi ungaguquki umzimba. U-Hips, amadolo noma izinyawo akufanele zijikeleze ngaphakathi. Ungaphenduli ngamadolo bese udweba imibuthano engxenyeni engezansi yomlenze, sebenzisa kusuka ku-hip.
Ukuzivocavoca 4
Thatha isikhundla sokuqala samaphesenti ezinhlangothini, okuhambisana nezinga lakho lokulungiselela. Phakamisa umlenze ophezulu phezulu phezulu phezulu. Bendza umlenze emadolweni, unyawo ngezinyawo ezithandayo, ulethe ohlangothini olungaphakathi lwethanga eliphambene noma phambi kwalo. Slayida unyawo lwakho emlenzeni uze uqondise, bese uyiphakamisa ngokuqondile. Khumula umlenze wakho kusuka ku-hip. Yenza izikhathi ezingu-3-5, bese ushintsha umzila wokuhamba, udonsa umlenze ogobile ohlangothini bese uyilungisa, ke, ukumelana nokuvuthwa komzimba, wehlisa emlenzeni ohlukile. Cabanga ukuthi i-yoga yakho inqoba ukumelana kwentwasahlobo ekhonjiwe ngenhla kwekhanda lakho. Yenza okuphindaphindiwe okuphindwe kabili kusiqondiso ngasinye.
Ukuzivocavoca 5
Gcina umzimba uhlehlisiwe futhi ungasebenzi kahle ngesikhathi sokuvivinya umzimba. Ukusimama umzimba ophezulu, ukuphumelela ngokwengeziwe ukuvivinya umzimba. Donsela umugqa wokhuni. Gweba umlenze wakho kusuka emlonyeni, njengokungathi ucindezela izinzwani zakho odongeni ngendleko. Ungagubeli isiqhwa sakho futhi ungacindezeli ikhanda lakho emahlombe akho uma uphakamisa umlenze wakho phezulu. U-Hips, amadolo noma izinyawo akufanele zijikeleze ngaphakathi.
Ukuzivocavoca 6
Lala phansi ngakwesokunene sakho, ugobe umlenze wakho wesobunxele emadolweni bese uwubeka phansi phambi kwesinyawo sakho sokunene, idolo liqondiswe ephahleni. Beka ikhanda lakho esandleni sakho, ngesinye isandla sakho, lungisa ilinja lomlenze wakho wesobunxele noma uncike isandla sakho phansi phambi kwakho. Umlenze oqondile ovela esikhwameni, uphakamise phansi, uvula kancane isithende. Cabanga ukuthi kukhona inqwaba yezincwadi emlenzeni wakho emadolweni akho. Phakamisa bese unciphisa umlenze wakho ngaphandle kokuwubeka phansi. Vumela ukunyuka lapho wenza isethi yokuzivocavoca umzimba. Yenza okuphindaphindiwe kuka-5-10, bese umisa umlenze endaweni ephakanyisiwe bese uyifafaza phezulu izikhathi ezingu-10. Ungalahli izincwadi! Ungenza futhi u-5 uhlehlise phambili futhi u-5 uhlehlise emuva.
Ukuzivocavoca 7
Gcina isimo esiphambene nomzimba ngesikhathi sokuvivinya umzimba. Uma kunzima kuwe ukugcina umlenze ogobile kule ndawo, ungayifaka ngamadolo akho phansi phambi kwakho. Phakamisa insipho enkulu ngangokunokwenzeka kusuka phansi, ugcine ukulula komlenze wangaphandle. Donsa ingalo eqondile eceleni kwezinyawo. Ungaphenduli umlenze wakho oqondile. Ungaduli imisipha ye-quadriceps ye-hip.
Ukuzivocavoca 8
Thatha isikhundla sokuqala sezinga eliphambili lemishini emaceleni. Thatha umlenze ongenhla, njengokungathi ucindezela ukuhamba ngebhayisikili enkulu, ukugoqa umlenze emadolweni nokuletha isithende emthonjeni, ululaze imisipha ye-hip namadolo. Gcina unyawo lwakho phezu komlenze wakho okhishwe futhi uqondise phambili, ufike ehlombe, ngaphandle kokuhamba phambili. Donsela phambili umlenze, njengokungathi ugxile ezinqoleni, uphinde uqhube umcengezi, ngokuya kokuqala. Zama ukucabanga ngebhayisikili, okuhambayo okukhishwa ngawo ngomzamo omkhulu, ukuze ukwazi ukulawula ukunyakaza futhi welula kahle imisipha. Yenza ezintathu ziphenduke phambili, bese ushintsha isiqondiso. Ibhayisikili liqinisa futhi likhulise imisipha yethanga, izintambo nezintambo.
Ukuzivocavoca 9
Gcina umzimba uhlehlisiwe futhi ungasebenzi kahle ngesikhathi sokuvivinya umzimba. Donsa i-waistline, ikakhulukazi lapho welula umlenze phambi kwakho. Lapho uhamba emuva (phokoza phambili, uguqa ngamadolo, uqondise umlenze): Phindela emuva emadolweni ngaphambi kokudonsela umlenze phambili. Sula umhlane wakho ngenkathi uvula umlenze wakho . Lapho uqhubeka phambili (ukudonsa imilenze emuva, ukuguqa ngamadolo, ukuguqa phambili, ukulungisa umlenze). Letha amadolo emadotheni ngaphambi kokuba uguqe ngamadolo. U-Hips, amadolo noma izinyawo akufanele zijikeleze ngaphakathi. Izindebe akufanele zigijime lapho zihanjiswa phambili. Unganciphisi umlenze wakho ngaphansi kwe-hip.
Ukuzivocavoca 10
Thatha isikhundla sokuqala sezinga eliphambili lemishini emaceleni. Phakamisa i-yoga engenhla kuze kube sezingeni lesenzeni, ukuyivula kancane. Faka, phonsa umlenze wakho phambili. Slip unyawo lwakho odongeni phambi kwakho phezulu, bese uphendulela umlenze wakho ohlangothini lwe-hip, ngasemuva ophezulu, ungene ekhoneni lodonga oluphambene (zama ukudala ukulinganisa komlenze, welulele emuva, udonsele phambili emthonjeni uphinde udonse imisipha yangemuva ngokuqinile). Hambisa umlenze phambili futhi uphinde ulandele izikhathi ezingu-2-3: umlenze phambili, phezulu, jikela, ubuye. Cabanga ukushayela unyawo phakathi kwe-cauldron enkulu. Shintsha isiqondiso sokuhamba. Umzimba kumele uhlehliswe futhi uhlale unomsoco wokugcina ukuzinza phakathi nokunyakaza. Yenza ukuphindaphindiwe okuphindwe kabili kunhlangothi ngayinye, ekugcineni, ulethe izithende ndawonye endaweni yamaPilates bese uphendulela esiswini.
Ukuzivocavoca 11
Bamba umzimba uphelele futhi ungasebenzi ngokuphelele ngesikhathi sokuvivinya umzimba. Linganisa isisindo somlenze, udonse inhlama phezulu ngaphesheya komlenze ohlangene. Hudula ikhanda lekhanda ekuqondeni kusuka emilenzeni, ungaphakamisi amahlombe. Ungaphenduli isikhumba sakho futhi ungadonsa ikhanda lakho emahlombe akho. Izindebe akufanele zigijime lapho zihanjiswa phambili.
Ukuzivocavoca 12
Themba esiswini sakho, cindezela ngemuva kwamathanga angaphakathi, faka ikhanda lakho ngemuva kwezandla zakho (enye ngenhla). Qinisekisa ngokucophelela izintambo, uphazamise, uphakamise izintambo zomabili kusukela phansi, ugcine imilenze iqonde, izithende ndawonye. Ukugcina izinyawo zakho ngesisindo, ukunciphisa nokuhlanza izithende zakho. Cabanga ukuthi umzimba wakho uboshiwe phansi futhi awukwazi ukuhamba, futhi imilenze imisiwe emithonjeni eya ephahleni. Ngezindleko ezingu-5, thatha umoya futhi uchithe imali engu-5 - exhale. Ekupheleni kokuzivocavoca, ugibele futhi uhlale ezithende ukuze ukhulule izihluthulelo zesinqe, bese ulala ngakolunye uhlangothi endaweni yokuqala yama-mahovas kuya ohlangothini. Phinda umsebenti ngomunye umlenze, ekugcineni, ulale eceleni kwakho, uguqa amadolo akho esifubeni sakho.
Ukuzivocavoca 13
Umzimba kufanele uhlale uqinile ngesikhathi sokuvivinya umzimba. Ukuze uvikele lesi sikhumba, donsela isisu emuva. Ingemuva nangemuva kufanele ikhululeke. Uma kunesidingo, ungakwazi ukwelula izingalo zakho phambili. Ukuze uvikele lesi sikhumba futhi uqinise umzimba, cindezela izintambo. Gcina imilenze yakho iqondile ngangokunokwenzeka. Ngokushintshashintsha kwezinga eliphezulu, gcina amadolo akho phezulu ngangokunokwenzeka. Musa ukushaya izithende zakho kanzima ukuze uthole imivimbo. Ungathinti phansi ngezindebe zakho.
Ukuzivocavoca 14
Beka ngemuva kwakho, bhonqa amadolo akho, ubeke izinyawo zakho phansi, amadolo namathanga ucindezela (izinyawo kufanele zenze ama-degree angu-45 ngezinyawo). Gweba izandla zakho phezulu ngemuva kwekhanda lakho, donsela iminwe yakho odongeni oluphambene. Gcina umhlane wakho uqonde, usebenzisa imisipha yomthombo wamandla. Vula izingalo zakho phambili futhi welula ikhanda lakho nomzimba phambili nangaphezulu. Cabanga ukuthi ugibela ibhaluni elihlanganiswe esifubeni sakho. Ekuphumeni kokuphefumula ukuze imisipha yomzimba isasebenza, gcina lesi sikhundla kwi-akhawunti ibe yintathu. Ekuphumuleni, qala ukuhlahlisa, ukuxhomeka ngokumelene ne-vertebrae ngayinye phansi. Uma i-nape iwa phansi, welula izingalo zakho phezulu kwekhanda lakho, iminwe yakho iselulele odongeni oluphambene. Sula intamo yakho.
Ukuzivocavoca 15
Umzimba kumele uhlale uqondile ngenkathi uphazamisa futhi uvula. Zama ukugxila ngaphezulu ekukhuphukeni kunasekuqaleni futhi usebenzise indawo yomthombo wamandla. Cindezela izintambo, izakhiwo zangaphakathi zamathanga namadolo. Uma uhlehlisa phansi, zama ukwelula, ungasusi i-sacrum kusuka phansi. Izinyawo akufanele zihambise phansi. Ungagudluli ku-coccyx.
Ukuzivocavoca 16
Themba ngemuva, endaweni efanayo nokuzivocavoca 15. Hamba umlenze owodwa engeni lika-45 degrees kuya phansi, cindezela ngokujulile amadolo akhe emgqeni wesibili. Vula kancane umlenze owehlisiwe ovela esikhwameni, cindezela izinkinobho nangemva kwamathanga angaphakathi. Phinda ukulandelana kokuzivocavoca 15 ngaphandle kokuvula amadolo. Sula umlenze oqondile, isifuba sikhuliswa. Uma u-inhalation, vuka kusuka emgqeni okhalweni. Cabanga ukuthi uhanjiswa phambili nangaphezulu ngamagnet. Ekuphumuleni, qala ukwehlisa, ukuzithela nge-vertebrae ngayinye phansi, uqondise izingalo zakho ngaphezulu kwekhanda lakho. Ukuze usebenze ngokuphumelelayo kwamasipha omzimba, hlala endaweni ephezulu yokuphakamisa, uphinde ulungise umzimba. Ekuphefumulelwe, ngisho naphakathi. Ekuphumuleni, jikela ngakwesokunxele. I-inhalation iphinde ivumelanise phakathi nendawo. Ekuphumuleni ukuhamba kancane kancane phansi. Phinda enye yezinketho izikhathi ezingu-2-3 ngomlenze ngamunye, bese udonsa amadolo esifubeni uphinde uphumule emuva.
Ukuzivocavoca 17
Ukunyakaza ukunyakaza ngezintuthwane ezijulile zesisu. Umzuzwana oyinhloko lapho ukukhuphuka umuzwa wokuphuza futhi ulawula ukunyakaza okuphezulu okuphezulu. Zama ukuphuma esifubeni, wehlise amahlombe akho phansi. Ngesikhathi sokuzalwa, uthuthukise umgogodla, udale isikhala phakathi kwama-vertebrae. Amaqhubu kufanele agxilwe ngokuqinile. Ungabeki elinye ibhande kwelinye. Uma uphakamisa phambili, ungaphakamisani amahlombe akho. Ungabeki umoya wakho futhi ungathwali umzimba wakho phambili.
Ukuzivocavoca 18
Themba ngemuva kwakho, phonsa imilenze emibili phezulu ePirates isikhundla. Phakamisa izingalo zakho phezulu kwekhanda lakho, gcina umhlane wakho uqonde. Nciphisa imilenze yakho nge-angi-45 degrees phansi, udonse isisu ukuya emthonjeni. Hamba, phonsa izandla zakho futhi ufike ngezinzwane zakho. Thatha isifuba sakho esifubeni sakho futhi uphenduke ngokushelelayo, uphakamise icala phansi. Ake ucabange ukuthi phakathi kwamazinyo akho nesifuba unentwasahlobo ethinta wena emilenzeni yakho. Bamba lesi sikhundla, ukulinganisa ku-coccyx, bese kuthi lapho uphuthumayo uqala ukuwa. Zizwa ngesikhathi esifanayo ukumelana kwentwasahlobo. Cindezela izintambo ukuze ugcine imilenze isalokhu. Lapho ikhanda liphonsa phansi, qinisa izingalo zakho ngaphezu kwekhanda lakho; phinda ukulandelana, ukuphefumula ekukhuphukeni nasekuphumuleni, ukuphonsa phansi ngokulandelana nge-vertebra ngayinye.
Ukuzivocavoca 19
Iphuzu eliyinhloko lochungechunge lwepuzzles ukuphumula kwengqondo nokuthola isigqi sakho sokwenza lezi zivivinyo. Phakathi nokulandelana, kufanele uphefumule. Uma ubambe umoya wakho, khona-ke ukusebenza kahle kwemisipha kuyokwehla kakhulu. Qinisekisa ukucindezela izinkinobho neminyango yangaphakathi kwethanga ukuze uhlanganyele indawo yomthombo wamandla. Unganciphisi imilenze yakho ngaphansi kwezinga lokulawula ukunyakaza. Uma unomuzwa wokuthi umhlane uqala ukugoqa, khuphula imilenze yakho ephakeme. Ama-puzzle ahlanganisa uchungechunge lwezinyathelo ezilawulwa kakhulu. Ungaphakamisi izindlu phezulu phezulu nganoma iyiphi indlela futhi ungawa emuva. Uma wehlisa, gcina izandla zakho ziqondile, zihambisana nezindlebe zakho. Zama ukwelula ngaphesheya kwemilenze. Manje siyazi ukuthi yini i-Pilates yokuzivocavoca umzimba.