I-Pilates yimiqathango yokuzilolonga kwemisipha yamatye, i-pelvis encinci, imisipha emathunjini, ukuqinisa umshicileli kunye nomva. Siza kuhlalutya indlela ngoncedo lwee-Pilates zokusebenzisa umzimba unganciphisa amacala emininzi, unciphise iinqununu uze ubanike isimo esifanelekileyo. Ifomu elungileyo lamathanga linika lona wesifazane ithemba.
Akumangalisi ukuba ii-pilates zibizwa ngokuba zizivila. Ngokungafani nenyathelo kunye ne-aerobics, i-Pilates ayenzi imisebenzi yokuzivocavoca ngokukhawuleza. Zonke iintshukumo zenziwa ngokukhawuleza, ngoko umzimba uhlangabezana noxinzelelo oluncinci. Emva koqeqesho olunjalo, akukho ukukhathala, kodwa ngokuchaseneyo, kubonakala ukuvuya.
Ukuze ufumane umphumo ozinzile kwiminqweno, kufuneka usebenzise iiPilates imizuzu engama-15 ngosuku, ncinane. Ezi zinto zenza umzimba ube mnandi, ulula kwaye uguquguquke. Ngenxa yoko, le nkqubo yokuzibandakanya ibandakanye i-ballerinas. Ukusuka kwimimandla engxaki, amaninzi amaninzi ayahamba kwaye akukho nyukwano enkulu kwiimisipha. I-Pilates ilungele ukuba abo bafuna ukunciphisa umthamo wesibalo emagqabeni.
Khumbula ukuhamba ngokukhawuleza, ukuhamba, ukugxila ngokungangoko kunokwenzeka kwimisipha. Asinako ukukhawuleza kwaye sibamba indawo yomzimba ngamnye malunga nemizuzwana emithathu.
Iipilates: izenzo zokunyakaza
Ukuzivocavoca ngamathanga angaphakathi
I-Hips yindawo yengxaki kubafazi abaninzi.
"Thigh Lift"
Siza kuthatha indawo yokulala, njengamanye amaqhinga. Sibeka phantsi emacaleni kwelinye icala, siya kufaka ikhanda kwelinye icala. Imigxobo idibene eceleni kwesiqu.
- Ukugoba komlenze ophezulu emadolweni, ubeke unyawo phezu komgangatho phambi kwethoba elingaphantsi.
- Isandla samahhala siza kubambelela phantsi kwebondo siguqe kwaye simile phantsi emanzini kwaye siza kukhankanya inyawo kwi-ankle.
- Kule ndawo, pha kamisa umlenze ojikelezayo emgangathweni malunga ne-30 cm ukuya phezulu. Kule ndawo, gcina imizuzwana emibili uze unciphise umlenze ubuyele phantsi.
- Senza ezi zihlandlo ezili-10, uze ulale ngaphesheya kwaye usebenze ngomnye umlenze.
- Emva kwesi sifo, siziva siziva ngokukhawuleza iintambo zomthi wangaphakathi, sizive ukuba zichithwa njani, zolule kwaye zibe zi-elastic.
Ukuzilolonga ngaphandle kwethanga (iintlanti)
Ukuzivocavoca ngamacandelo kunokuzisa ezi ndawo ngokuzeleyo kwaye kuvumeleke ukuba loo ntokazi iveze kwaye ikhangeleke kakhulu.
"Ukukhwaza"
- Silala kwindawo efanayo kunye nokusebenzisa "Ukuphakamisa Umlenze". Imijelo isolula eceleni kwetraki uze uthathe iisokisi. Isandla esiphakamileyo sibeka phantsi kwaye siya kuphumla kuso, ngesandla sesibini siza kuqhuba intloko yethu ukuze kungabi ngesisindo.
- Umlenze ongezantsi umlenze kunye nomzimba kwaye ulandele phambili ngezwane. Xa uphuzuliswa, vuka ngokukhawuleza umlenze ophezulu uze ukhuphe umlenze ukuya kwindawo.
- Emva koko, ekuphumuleni, sinciphisa umlenze, ngelixa sithatha iisokisi.
- Ngamaxesha ama-10, uze ulale ngaphesheya wenze okufanayo ngomnye umlenze.
Ukuzivocavoca
Ukuzivocavoca "Ukunyakaza kwesetyhula ngeenyawo zakho"
Xa wenza lo msebenzi, inkontileka yemisipha yomzimba, yenzelwe ukuqinisa indawo yangaphakathi yamathanga.
- Thetha emhlane wakho, welula izandla zakho emzimbeni.
- Phakamisa umlenze wesobunxele. Ukuze kube lula, unyawo olunene lufakwe enyaweni, ngelixa idolo elifanelekileyo "libukeka" kwisilwanyana.
- Kwi-inhalation, bhala isangqa encinci emoyeni ngesantya sobunxele emoyeni, qalisa umzobo kunye ne-exhale. Masichaze isangqa emoyeni izikhathi ezihlanu kwinqanaba elinye kwaye amaxesha amahlanu achaza isangqa ngaphesheya, siya kutshintsha umlenze. Ukuba siziva sibuhlungu emathangeni, sinciphise ubukhulu besangqa.
Ukuzivocavoca kwintambo yangaphakathi
Olu hlobo luya kunciphisa amanqatha ebusweni obungaphakathi.
- Silala phantsi emacaleni, solule ngomgca omnye. Sifaka kwiisisu zomzimba. Phakathi komgangatho kunye necala kufuneka kube ngumgama weemithamitha ezimbalwa kuphela. Musa "ukuwa phantsi" phantsi.
- Ukugoba unyawo lwesobunxele uze ubeke unyawo phezu komgangatho ongasecaleni lesandla sokunene. Ukuze silondoloze ibhalansi, sibeka isandla sokhohlo phambi kwethu.
- Kwi-exhalation, pha kamisa umlenze ongezantsi 2 cm ukusuka phantsi. Xa uphuma, uphuze umlenze wancinci.
- Phinda usebenzise izikhathi ezili-10 kwicala ngalinye.
Ekugqibeleni, siza kuthetha ukuba imisebenzi ekhethiweyo yamathanga kwi-Pilates system inceda ekuphumeleleni ukulwa namafutha amaninzi.