Ukukhulelwa akubekezeli ukuphikisana, kodwa ngaphandle kokunyakaza akungacabangi. Abaqanjiwe nabaqeqeshi bempilo emva kweminyaka eminingi bebona ukuthi ukuzikhandla ngokomzimba komama ozayo kungokuzuzisa kuphela.
Ngesikhathi ehlanganyela, owesifazane okhulelwe ufunda umzimba wakhe, uzivikele emithanjeni ye-varicose nokuhlunguphaza emuva, ufundisa ukuphefumula kahle, futhi kubalulekile, ukuthola isisindo okungaphezu kokudingekile. Okusho ukuthi, kuhambisana nokulungiswa okuhle kakhulu. Ngaphezu kwalokho, umsebenzi womama uyasiza futhi: uthola umoya odingekayo nemizwelo emihle futhi uzozalwa eqinile, uzofunda ngokushesha ezweni elizungezile.
Ezemidlalo ngawe
Uma ungumgijimi oqeqeshiwe, umdlali we-tennis noma uthanda ukuqina, ukudansa, ukuvivinya umzimba, bese izinyanga ezingu-9 ukuphumula awukwazi ukuma. Futhi kuhle! Kodwa ake sivumelane: mayelana namarekhodi amadala kuze kube manje kufanele akhohlwe, manje cabanga ngezivivinyo, ukuqeqesha abesifazane abakhulelwe. Imidlalo engathathi hlangothi ifanele wena. Yikhethe kanye nomzimba wakho wezifo zogciwane: ngitshele ukuthi yini oyifunayo, ake udokotela akutshele lokho ongakwenza. UJoseph Pilates, udokotela odumile wokuvuselela isiJalimane nomqeqeshi onethalente, wakha isethi yokuzivocavoca okuqinisa imisipha, ukuthuthukisa ukuguquguquka kwamajoyina, ukuthuthukisa ukuqina kwemigqa, ukufunda ukuhamba kahle nangomusa. Ngesikhathi esifanayo, ukuxhumana kuqiniswa phakathi kokuqonda nomzimba, okwandisa ukuphumelela kokuqeqeshwa izikhathi eziningana. UJennifer Gianni, onguchwepheshe ongeyena owaziwayo, walungisa le gymnastics eyingqayizivele kwabesifazane abakhulelwe. Ama-pilates omama abalindelekile ahlakulela futhi aqinise imisipha yangemuva, umshini wokunyathelisa kanye ne-pelvic floor. Futhi empeleni nje kubo ukulayisha okuyisisekelo ezinhlotsheni noma emisebenzini nasezinyangeni zokuqala zokushiya noma ukunakekela ingane iwa. Ngaphezu kwalokho, ngesikhathi sokuqeqesha, ukugxila ekuphefumuleni, futhi lokhu akulutho nje ukuzindla okulula. Ngosizo lwakhe, ukwesaba nokukhathazeka kuyanyamalala, futhi ukuvumelana komphefumulo kufaka esikhundleni sabo. Ngokuvamile, yilokho okudingayo manje.
Uhlelo oluhle
Imizimba ye-Pilates kulula ukuyikhumbula futhi ayidingi ukuqeqeshwa okukhethekile. Ngisho noma ungakaze uhileleke ezemidlalo, ngeke kubonakale kunzima kuwe. Ayikho imingcele yobudala, kanye nobungozi bokulimala nokuwa. Noma kunjalo, kuncike kakhulu kumqeqeshi. Umuntu oqala ukuqhuba amakilasi nomama ozayo kufanele abe nomthwalo wemfanelo kakhulu. Kungcono uma kungowesifazane osevele ebelethile. Uyazi zonke izinkinga zabesifazane abakhulelwe, uyaqonda ukuthi yimiphi imizwa engabusa ngesikhathi sokuqeqesha.
Imithetho elula
Ungaphinda ukunyakaza kwesakhiwo esiyinkimbinkimbi ngendlela othanda ngayo (uma kungabi umthwalo).
Esimweni sakho, kancane kuncono. Ungazivumeli ngokwengeziwe ngama-exercises, ukuqeqesha abesifazane abakhulelwe. Akunconywa ukuqeqesha nsuku zonke: izikhathi ezimbili kuya kwesine ngesonto akwanele. Ngenye indlela le misebenzi ngokubhukuda, ukukhanya kwe-aqua aerobics, ukuhamba emoyeni omusha. Imithwalo enjalo iyoqinisa uhlelo lwe-cardiovascular, ukugcwalisa izicubu nge-oxygen, ukuthuthukisa impilo yonke. Yebo, futhi ezihlukahlukene ekusebenzeni ngokomzimba ngokuqinisekile ngeke zilimaze. Isibonelo, ngenxa yokuthi umzimba ulinganisa kakhulu emanzini, ingxenye yengonyama yomthwalo iwela emisipha, hhayi emajoyini, ngakho-ke akukho ngozi emgodini noma emilenzeni. Kodwa mhlawumbe usuvele usenesikhathi sokuzwa "injabulo" yesisindo esiningi, futhi ngenjabulo uyo "ulayishe" umzimba okhathele. Kulesi simo, ngisho nalawo maqembu omzimba angabambe iqhaza ekuzivocavoca umzimba. Umthetho obaluleke kakhulu kunoma yikuphi ukuqeqeshwa akuvumelekile ukuvumela noma yikuphi ukunganaki. Ukudweba inzwa esiswini esingaphansi, isizungu, ukuphefumula, ubuhlungu emgodini nemilenze - isizathu sokuyeka ukuzivocavoca nokuphumula. Uma lokhu kuphinda kusukela kwesifundo kuya kwesifundo, buza umqeqeshi nodokotela wakho. Mhlawumbe, ukunciphisa umthwalo okwanele kuphela. Ngokungazelelwe - futhi kubalulekile ukuthi ushintshe (kepha ungenqabe!) Uhlobo oluthile lokuzimela olulula kakhulu.
Philisa ngokujulile!
I-Pilates, njengoba uqonda, akuyona nje inkimbinkimbi yokunyakaza okukhethekile, ukuzivocavoca, ukuqeqesha abesifazane abakhulelwe. Lokhu ukuzivocavoca. Ukuzivocavoca, gxila ekuphefumuleni kwakho. Ukuphumula, ukufakaza ngekhala lakho, uphume emlonyeni wakho, udonse inkaba yakho. Kunemithetho eminingana ebalulekile, ngaphandle kokungcono ukuthi ungaqali ukuqeqesha.
Zama ukungalahleki isigqi sokuthi "ukuphefumula nokuphuma". Lalela lokho umqeqeshi athi: kufanele ahlale egxile ekuphefumuleni kahle (ngaphandle kokubamba umoya) ngesikhathi sokusebenza komuntu ngamunye.
Yenza emasokisini, futhi ungabi nezicathulo ezingcono, ukugwema ingozi yokushiya. Qaphela ibhubhu ekhethekile yokugubha (ikakhulukazi ezikhungweni zempilo kunjalo, kodwa kungcono ukuba neyakho - ngakho-ke inhlanzeko), kuyoba lula kakhulu. Gqoka izingubo ezimnandi, ezinhle nezemvelo. Ama-panties, ama-T-shirt futhi, mhlawumbe, asekela izingubo zangaphansi, ukuze unciphise isisindo somzimba.
Qiniseka ukuthi ubuka ukuhlelwa kwakho. Lokhu kubaluleke kakhulu! Umgogodla wakho awulula kakhulu okwamanje. Amahlombe kufanele akhululeke, futhi ugcine ikhanda lakho liqonde ngqo, ngokuhambisana nezindebe zakho (ngaphandle kwezimo okudingeka uzihlanganise ngazo). Ake ucabange ikhanda lakho libheke esibhakabhakeni, futhi izinyawo zakho zimi emhlabathini bese uzibeka, futhi ... phefumula! Khumbula ukuthi akufanele uvumele isimo lapho "inhliziyo iphuma khona esifubeni." Hlola impumputhe yakho ngaphambi kokuqala. Okuvamile, uma kubalwa kusukela ku-12 kuya ku-16 ukushaya ngemigqa eyishumi. Ngemuva kokusebenza ngokomzimba, ama-stroke angu-17-18 ayamukeleka isikhathi esifanayo. Uma ukushaywa kwakho kudlula u-18-20 izigubhu, udinga ukuphumula futhi ululame. Lawula isimo sakho ngokwakho. Ungazami ukubamba futhi uthole amanye amalungu eqembu lama-Pilates.
Qeqesha kuphela uma uzizwa uhle. Ungakhohlwa mayelana nokuhamba phakathi kokuzivocavoca. Yenza konke ngokushelela, ngobumnene, ngesisa esikhethekile nothando wena nomntanakho. Ngenhliziyo enjalo, amakilasi asebenza kahle kakhulu, futhi inhlalakahle ithuthukisa njalo ngomzuzu!
Khumula emuva
Phansi kwamadolo akho, usakaze kabanzi, ugobe kancane bese ubeka izandla zakho nasebunzini. Isisu kumele sibekwe phakathi kwamadolo. Bese uthola izandla zakho ngemuva futhi uphumule ngangokunokwenzeka. Philisa ngokujulile, kancane kancane, nazo zonke izikhukhula, ngenkathi uziphumuza ngangokunokwenzeka, uze uqede ngokuphelele.
Lala phansi bese uphumula
Themba ohlangothini lwakho. Beka ikhanda lakho ehlombe lesandla sakho eseluliwe. Imisongo iguqa ngamadolo ngecala lika-45-90 ° (kuye ngokuthi ubukhulu besisu). Lesi yisimo sokugcina senkimbinkimbi. Ukulala ngakho imizuzu embalwa, uphumule futhi uphumule. Lalela umculo bese ucabanga ngomzimba wakho. Ukunciphisa kancane kancane kunciphisa. Wenza umsebenzi omuhle!
Donsa "imisipha ebalulekile"
Themba empileni yakho, imilenze iguqa ngamadolo, ubeke ibanga elincane, faka izandla zakho emzimbeni ngezintende zezandla. Kancane kancane uphefumule emoyeni. Ngesikhathi esifanayo, ziphakamise kancane kancane (izithende, i-pelvis, emuva). Ukunakwa sicela! Ihlombe kufanele ithinte phansi. Bamba kule ndawo ngamasekhondi ambalwa. I-Exhaling, ngabuya ubuyele esimweni sokuqala. Lo mkhuba uqeqesha ngokuphelele imisipha emihle nangemuva.
Khumbula ukuthi kuze kube amasonto angu-12 kuya ku-16 kuya kokusebenza okwenziwe ngokomzimba akukhuthazwa ngenxa yokwesaba ukuphazamiseka. Ikhasi lesiphambano, uma usuvele unenkinga yokubhekana nezinyathelo zokuqala.
Ukuphikisa okunamandla
Hlala ebhola noma esihlalweni, ukugoba izingalo ezinhlangothini bese uhlunga esikhwameni sesifuba. Gcina imhlane yakho iqonde, izinkalo zakho endaweni eyodwa. Ekuphumuleni, vula umzimba bese uhamba ngakwesobunxele ngangokunokwenzeka. Uma u-inhalation kancane kancane ubuyela esimweni sokuqala. Bese uphinda lo msebenzi, uphenduke ngenye indlela. I-Beats izoqinisa imbuyiselo yakho, amahlombe, nabezindaba.