I-Pilates yindlela yokuzivocavoca, ebizwa ngokuba ngumsunguli-ugqirha kunye nomdlali, osebenza kwisibhedlele saseNgesi ngexesha lemfazwe, uJoseph Pilates. Le nkqubo yokuzivocavoca iyayilungisa kwaye ngoncedo lwayo wanceda ukuba abuye aphinde aphinde alahlekelwe nethemba lokuba bahambe. Imigaqo ephambili yokuvuselela ichazwe - ukulinganisela, ukuphefumla, ukuchaneka kunye nokuhlala rhoqo, ukuxininisa, ukunyanzelisa ukunyakaza.
Kuza kube namhlanje, i-Pilates yindawo eyaziwayo kakhulu emzimbeni, kuba inceda ngokukodwa ukuhlakulela ukuguquguquka kunye namandla, kodwa kuphephile kwintsipho. Kufuneka kuqatshelwe ukuba inkqubo ikuvumela ukuba ukhethe umthwalo ofanelekileyo nawuphi na ubudala.
Akusiyo imfihlelo yokuba ngamnye umfazi ufuna ukuba neentambo ezintle kunye nezikhwebu ezinzima, njengoko zinako ukukhangela izibuko zamadoda. Yiyo yokuzilolonga kwee-pilates zamatye azakukunceda ukufezekisa iifom ezintle zala malungu omzimba. Iifom ezithintekayo zenza ukuba umfazi azive ekhangayo kwaye aphumelele, ngoko ke ukuzithemba kwakhe kuya kuba phezulu. Ukongeza kwiphumo lomzimba, i-Pilates iya kwandisa ubungakanani kunye nobuhle kwihlabathi elingaphakathi, njengoko ukuqhuba umzimba kufuna unonophelo, ukuxininisa nokulawula nganye intshukumo.
Ngaphambi kokuba uqale uqeqesho, kufuneka ulungiselele. Ukuba uceba ukufunda i-Pilates ekhaya, kungcono ukuba wenze xa kungekho mntu ekhaya. Kubalulekile ukudala umoya: ukubandakanya umculo omnandi kunye noxolo, ukuvuselela igumbi. Kuyimfuneko ukuthabatha umthamo ongekho umrhumo, njengoko uvavanyo lwee-pilates lwenziwa ngaphandle kweenyawo ezingenanto. Izambatho kufuneka zibe nzima, kodwa zingabikho ukunyanzelisa.
Kubalulekile ekusebenzeni ukuphefumula, kwaye ukuphefumla kulandela isisu. Oku kuyimfuneko kuba i-muscle phantsi kwengcinezelo ibonakalisa amaninzi amanqamlezo e-fat at the time when blood is filled with oxygen. Ngexesha lokuqalisa, kufuneka ugxininise ekuzilolweni, cinga ngezihlunu ngalo mzuzwana.
Umsebenzi wokuqala owenzelwa ngaphakathi kwethanga - le ngenye yezona ndawo zinengxaki kwi-female figure.
Isikhundla sokuqala silele phantsi, intloko iphakanyiswa ngesandla, imilenze iselulwe kwisiqu. Umlenze ophezulu ugobile emadolweni kwaye ubeka unyawo phambi kwethanga (phantsi). Isandla samahhala solule phantsi kwegolo eliguqile kwaye lihlanganiswe nge-ankle. Emva koko umlenze wamanga uphakanyiswa phezulu ukuya kwisentimitha ezingamashumi amathathu ukusuka phantsi, ngoko ke banamathela embalwa imizuzwana baze babuyele emzantsi.
Lo msebenzi uphindaphindiwe amaxesha alishumi, emva koko lo msebenzi uyenziwa ngomnye umlenze.
Nangona emva kwendlela enye, unokuziva uxinzelelo lweemisipha kwaye uvakalelwa intlungu encinane kumthwalo kubo.
Umsebenzi olandelayo ulungiselelwe ngaphandle kwethanga ukuba ulikhuphe, okuya kwenza ukuba intombazana ibonakale bhetele.
Isikhundla sokuqala silele kwicala elinye, kumgangatho, imilenze idonseleka emzimbeni. Esinye isandla kufuneka senze intloko yaso, kwaye enye (phezulu) kufuneka ifakwe phantsi iphinde ihlale kuyo. Emva koko umlenze ophezulu kufuneka uphakanyiswe phezulu (ukuphefumla), i-sock ifanele ithathelwe kwisiqwenga. Umlenze ophantsi ngeli xesha uhlala endaweni. Umlenze uncitshiswa kwi-exhalation, kwaye i-sock ithathelwa yona. Ukuzivocavoca kuphindwaphindwe kabini emlenzeni ngamnye.
Iipilates zezihlunu ezinobungakanani zibandakanya ukusetyenziswa oku: ukuma kokuqala kufana nesimo sokuqala somzimba wesenzo sangaphambili (silele ecaleni, imilenze ivaliwe kunye). Ingalo engezantsi ithathelwa phezulu, ngokuqhubeka komzimba, kwaye ubeke intloko yayo. Umzimba kufuneka ube kwinqanaba elifanayo lomgangatho. Ingalo engaphezulu yamahhala kufuneka ifakwe ngokubhekiselele kwaye ihlalise kuyo. Kufuneka kuqatshelwe ukuba lo msebenzi uqinisa intlanzi yonke into.
Emva koko, imilenze emibili imele iphakanyiswe (ingabonakali) kunye neqriqhele imizuzwana embalwa kule ndawo. Emva koko buyela kwinqanaba lokuqala. Ukuzivocavoca kwakhona kuphinda kuphindwe ngamaxesha alishumi.
Emva kwexesha, inani leendlela kufuneka linyuswe, ixesha kufuneka libe malunga nemizuzwana engamashumi amathathu, kwaye kufuneka kwenziwe rhoqo.