I-Yoga, i-Pilates ekhaya yizigaba kulabo abangenaso isikhathi nethuba lokuzikhandla kuleli qembu. Cabanga indlela yokubhekana nalezi zinhlobo zokufaneleka ekhaya.
Izimfanelo ezinhle ze-yoga nama-pilates
I-Yoga iyindlela enhle kakhulu kulabo abafuna ukuthuthukisa isimo sengqondo nomzimba. Ukwenza i-yoga, awukwazi ukugcina kuphela isimo sakho somzimba ngendlela evamile, kodwa ungakwazi ukubuyisela ngokuphelele isimo sakho sangaphakathi sengqondo. I-Yoga iyadingeka ukuze ulawule isisindo sakho, ukuphumula nokuthula. Ngaphezu kwalokho, ngosizo lwamakilasi e-yoga, ungakwazi ukuqeda izifo ezinjengokulahla, ubuhlungu emuva, izinkinga zokuphefumula, imivimbo ye-varicose, umfutho wegazi ophakeme.
Imizimba ye-Pilates iwasiza ngokugcwele labo abathanda ukudlala ezemidlalo, ababhekana nezinkinga ezihlangene, abafuna ukulahlekelwa amakhilogremu angaphezulu. Izinzuzo zama-pilates umzimba azitholakali kuphela kuwo wonke umuntu, kodwa futhi zithuthukise ngokuphelele ukuguquguquka kwemvelo futhi ziqeqesha amaqembu ahlukeneyo omzimba.
Indlela yokusebenzisa i-yoga ne-pilates ekhaya
Ukuze uqale ukuqeqesha noma yimuphi umuntu ekhaya udinga isifiso. Ngaphandle kwesifiso sokukhetha indawo evulekile ekamelweni, udinga ukuthenga amathilasi eklasini. Imiphumela yokuqala (ebonakalayo) uzoyibona ngemva kwenyanga yokuqeqeshwa okuvamile. Ngaphambi kokuba uqale ukuqeqesha ekhaya, kunconywa ukuba uxoxe nodokotela nomfundisi onamandla e-yoga noma e-pilates. Ungumfundisi okufanele akhethe isethi yokuzivocavoca okufanelekile, okungawakhumbula kalula futhi uyenze ekhaya.
Pilates. Uma wenza umzimba, udinga ukukhumbula imithetho embalwa. Phakathi nesikhathi sokuqeqesha, konke okumele kugxilwe kufanele kugxile eqenjini lezinsizwa eziqeqeshwayo. Ukugxila emzamweni wokusebenza kufanele kwenziwe, kudingekile ukuthi uphefumule kahle ngenkathi wenza umsebenzi: ukuphefumula ngesisu, ukukhuphuka kufanele kuqondiswe esihlalweni.
Ukuzivocavoca "ikhulu." Ukulala phansi, kufanele uthathe isikhundla sokuqala. Phindela emuva phansi, wehlisa izingalo zakho emzimbeni, izintende zezandla. Kancane kancane, udinga ukuguqa ngamadolo akho esifubeni, futhi uqondise imilenze yakho ngendlela yokuthi ama-degree angama-90 akhiwe ngayo. Ukuqinisa isikhumba, bese-ke namahlombe, kuya esifubeni ngesikhathi esifanayo. Kuyadingeka ukuthi ugxile emisipha yamathambo nesisu. Zonke izibalo ezinhlanu kufanele zifakwe ngaphakathi futhi zikhishwe amandla. Lokhu kuvivinya kahle kuqinisa izintambo, isisu, izandla, emuva. Lo msebenzi kufanele uphindwe izikhathi eziningana, emva kokuba inani labo landa.
Ukuzivocavoca ukuqinisa imisipha yangemuva. Kufanele ulale esiswini sakho, uphinde uphinde uphakamise izandla zakho. Kumelwe sizame ukuphakamisa amakhanda ethu kusuka ezingeni lomzimba. Enyaweni, faka izandla zakho bese ugijima esiswini sakho. Ngendlela yombuthano, kuzomele kube ne-spin. Khona-ke udinga ukwehlisa ikhanda lakho, udonse izandla zakho phambili, faka izandla zakho phansi. Khona-ke ezithende zithatha izintambo, ngakho-ke uzizwa ukululazeka kwemisipha yangemuva. Kulo msebenzi, ukuphefumula kufanele kube okujulile futhi kuphuze. Lezi zivivinyo ezimbili kuphela, kodwa kufanele wenze okuningi, ngeseluleko somfundisi.
Yoga. Ukuzivocavoca kwe-cobra. Udinga ukuqamba amanga esiswini sakho bese ulungisa imilenze yakho. Izandla zigoba ezinhlangothini, izandla phansi. Cindezela ngokujulile phansi kwe-hip nezandla ukuze ususe, uphakamise isiqu. Cishe imizuzu emibili kufanele ibanjwe kule ndawo.
Izitayela phambili. Kubalulekile ukuhlala phansi emgqeni "ngesiTurkey." Ngemva kokwenza phambili, welule izandla zakho isikhathi eside ngangokunokwenzeka. Bese uvula, kufanele uzame ukusula ngisho nakakhulu, uthinte phansi. Bamba kule ndawo cishe ngomzuzu owodwa. Ukushintsha isikhundla semilenze, lo msebenzi kumele uphindwe.
Ukujikeleza kwe-Torso. Udinga ukuhlala phansi phansi imilenze yakho iqonde. Ngemuva kwalokho - uqondise emuva futhi ugobe umlenze wesokudla emadolweni. Gcoba idolo lakho ngezandla zakho, ulidonsa esifubeni sakho, ngokuseduze ngangokunokwenzeka. Emva kokudinga ukufaka isandla sakho sobunxele ebhande lakho futhi ngesikhathi esifanayo wenze ukuguquka kwesokudla komzimba. Ngaphakathi komzuzu owodwa, zama ukuhlala kule ndawo. Bese uphinda lo msebenzi, usebenzisa omunye umlenze bese ujika ngakwehlukile. Lesi senzo siwuvivinya umzimba.
Yenza i-yoga ekhaya nase pilates njalo, ngaphandle kwamakilasi alahlekile. Ngemva kwesikhashana uzogubha impilo yakho enhle kakhulu. Qaphela nokuthi isibalo sakho sakhulile kanjani, impilo yakho kanye nesimo somqondo jikelele sesithuthukisiwe.