Iipilates: izenzo zokunyakaza

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.

Ukuzilolonga ngaphandle kwethanga (iintlanti)

Ukuzivocavoca ngamacandelo kunokuzisa ezi ndawo ngokuzeleyo kwaye kuvumeleke ukuba loo ntokazi iveze kwaye ikhangeleke kakhulu.

"Ukukhwaza"

Ukuzivocavoca

Ukuzivocavoca "Ukunyakaza kwesetyhula ngeenyawo zakho"

Xa wenza lo msebenzi, inkontileka yemisipha yomzimba, yenzelwe ukuqinisa indawo yangaphakathi yamathanga.

Ukuzivocavoca kwintambo yangaphakathi

Olu hlobo luya kunciphisa amanqatha ebusweni obungaphakathi.

Ekugqibeleni, siza kuthetha ukuba imisebenzi ekhethiweyo yamathanga kwi-Pilates system inceda ekuphumeleleni ukulwa namafutha amaninzi.