I-Pilates yiprogram eyaziwayo kakhulu kwihlabathi lonke, equka yonke inkqubo yokuzilolonga. Le nkqubo yenziwe nguJoseph Pilates ngaphezu kwekhulu leminyaka edlulileyo. Ukubaluleka kwezi zivivinyo kuye kwagcinwa kwaye kwahlala kungenakukhutshwa kuze kube yimini. Masiqhubeke sibone ukuba luhlobo luni loqeqesho lwabaqalayo olufakwe kule nkqubo. Ngoko, iimpawu zePilates: ukuqeqeshwa kwabaqalayo.
Iipilates kunye nokuzivocavoca kwabaqalayo - le ndlela yindlela engcono yokulahleka ukuma kunye nokulahlekelwa ngamapounds angaphezulu. Ukongezelela, inkqubo enjalo yabaqalayo, iyanciphisa kakuhle intlungu emva, ilwa ne-arthritis kwaye inokunceda ukulahla isisu emva kokubeletha.
Kodwa ngaphambi kokuqhubela phambili kuqeqesho lwabaqalayo, makhe siqwalasele iimfuno ezisisiseko kule ngxaki.
1. Yenza le mithwalo emzimbeni kwimpahla ekhululekile kunye nekhululekile engayi kuphazamisa ukuhamba kwakho, kwaye iphazamise ukuphunyezwa kwayo.
2. Ukwenza oku okanye okokusebenza, udinga imilenze yakho ukuba ingabi nantathu.
3. Iyure enye ngaphambi kunye neyure enye emva kokusebenzisa umzimba ayinconywa ukuba athathe ukutya.
4. Ukwenza olu bunzima bokuzilolonga oludinga umtya okhethekileyo okanye ithawula.
5. Qiniseka ukuba ufunde zonke izivivinyo ezivela kule nkqubo kwaye uzifeze kwiiveki ezintandathu. Kuphela emva kokuba kukhuthazwa ukuba kuqhutywe kwimigqaliselo evela kwisigaba sokuqala sobunzima.
6. Khumbula ukuba akukho mnye wokuzivocavoca akufanele kubangele ubuhlungu okanye ungakhathazeki.
7. Xa uthe wagula okanye ufumana izifo ezingapheliyo, qiniseka ukuba udibana nodokotela malunga nemisebenzi yakho yomzimba.
8. Zonke ii-Pilates zovavanyo kufuneka zenziwe ngendlela echanekileyo kwaye ngaphandle kweziphene.
Ngoko iimfuno ezisisiseko kwiinkqubo ezithe zenziwa ngokuzijonga ngokomzimba zikhangele, kwaye ngoku makhe sihambe ngokuthe ngqo kwimisebenzi yokuqala kwabalandeli. Ngamanye amanyathelo alandelayo kufuneka ayenziwe malunga nomzuzu omnye, kwaye aphindwe kabini. Yenza kakuhle kwaye ngaphandle kokuhamba ngokukhawuleza, kunye nesifo sokukhathala, kufuneka umise umsebenzi. Ezinye zezi zivivinyo zingabonakala ziyinkimbinkimbi ekuqaleni, kodwa ngeendlela ezintsha, iintlobo zakho ziya kuba zithobela. Olu bunzima luya kukunceda uqinise izihlunu uze uqhubele kwinkqubo ephezulu kakhulu yee-Pilates zokuzivocavoca.
Siza kuqala ngokufudumala.
1. Umele ulale emhlane wakho kwaye udonsa amadolo akho esifubeni, uzibethe ngezandla zakho. Emva koko bhuqa esiswini, uzive zonke zakho izihlunu. Gcina kule ndawo, yenza ezintathu ezibushelelekileyo, kodwa ukuphefumula okunzulu kunye nokuphuma kwamanzi.
2. Kwinqanaba lesigxina, wandise iingalo zakho, kunye nezihlunu zesisu, zama ukunciphisa imilenze yakho, uze uguqe ngamadolo. Qinisekisa ukuguqa amadolo. Emva koko kufuneka uphumule uze ungene kwisisu sakho. Gcina kule ndawo, yenza ezintathu ezibushelelekileyo, kodwa ukuphefumula okunzulu kunye nokuphuma kwamanzi.
3. Sebenzisa izihlunu zakho zesisu ukuze ubuyele emadolweni kwisimo sabo sokuqala. Emva koko ujikelele ngakwesobunxele. Gcina kule ndawo, yenza ezintathu ezibushelelekileyo, kodwa ukuphefumula okunzulu kunye nokuphuma kwamanzi.
Kule ngxaki, kufuneka ukhumbule ukuba amadolo akho kufuneka ahlale kunye, kwaye umva akufanele ube nomthwalo. Zonke iingxaki kufuneka zijoliswe kwiisisu zomzimba. Ngombulelo kulo msebenzi, unako ukululalisa izihlunu zendawo yangasemva nesisu. Yiyiphi eyona nto iya kuququzelela ukusetyenziswa kwezi zinto zilandelayo ezivela kwiinkqubo eziyinkimbinkimbi. Ngaphezulu, uza kwenza ulula oluhle.
Emva koko, hamba ngokukhawuleza "ukuphika".
1. Kufuneka ulale emhlane wakho, kwaye ufake umcamelo omncinane phantsi kwentloko yakho. Emva koko, ukuguqa ngamadolo, lungisa umzimba wakho ngeenyawo zakho phantsi. Khangela izibonda zakho kwiindlela ezihlukeneyo, faka iingalo zakho phantsi kwentloko yakho.
2. Dweba isisu sakho ngemisipha uze uphume umoya, pha kamisa inxalenye yomzimba. Bhala, buyela kwisithuba sangaphambili. Khumbula ukuba isisu sakho kufuneka sibe kwindawo efanayo. Emva koko phinda usebenzise kwakhona.
Kule ngxaki, kukufanelekile ukukhumbula ukuba umzimba wakho ophezulu ungabandakanyekanga, kwaye izandla zakho zikhululekile ngokupheleleyo. Zonke iingxaki kufuneka zijoliswe kwiisisu zomzimba. Ngalo msebenzi, unokomeleza ngempumelelo imisipha yesigxina sakho esiswini.
Kwaye makhe siqhubekele ekuqiniseni izihlunu zesahlulo esezantsi kwesisu.
1. Kufuneka ulale emhlane wakho, kwaye ufake umcamelo omncinci phantsi kweentsimbi zakho. Emva koko, kufuneka uphakamise imilenze uze uyibophe ngamadolo. Izandla, ngeli nqanaba, kufuneka zithunyelwe ngeendlela ezihlukeneyo kwaye zibe phantsi kwentloko.
2. Dweba isisu sakho kunye nezihlunu kwaye, ngokukhenkceza, pha kamisa zakho izibilini esifubeni sakho. Emva kokumemeza, buyela kwisikhundla sokuqala, uze uphinde uphinde usebenzise.
Kulo msebenzi, kufuneka ululabise isisu esiswini esingaphantsi kangangoko kunokwenzeka. Intloko kunye neengalo kufuneka zibe kwindawo ekhululekile ngokupheleleyo. Lo msebenzi ulungele kakhulu kubafazi emva kokubeletha abafuna ukuqinisa isisu sabo baze babuyisele kwifomu yayo yasekuqaleni. Ngaphezu koko, ngokuqinisa imisipha yakho, unako ukuqhubela phambili ukuya kumhlophe ukusetyenziswa kwamaPilates.
Ngoko sasihlolisisa ubunzima beendlela zePilates, ezenzelwe abaqalile. Khumbula ukuba ukuqala, akufanele ukhululeke ngokuzikhandla. Ngoko ke, zama ukwenza yonke imisebenzi ngaphandle kokusebenza ngokugqithiseleyo imisipha yakho.