Ukuzivocavoca 1
Inkcazelo:
Kufuneka ukuba uhlale kwindawo ehambelanayo "ejikeleziweyo" ngelixa uqhuba. Isibalulekileyo apha siyi-impulse, amandla okuqhuba. Ukugqithisa ukuhlawuleza, ingekho umngcipheko we-inertia. Zivaka indlela i-vertebra nganye ewela ngayo phantsi, njengokuba udlala i-gamut kwi-xelophone. Khumbula isidingo sokutsala kwiisisu zomzimba kunye nenkxaso nentloko nentamo ngexesha lemiqulu. Izibhambano kufuneka zihlukaniswe ngamacala. Intloko akufanele ihambe emva nangaphandle ngexesha lokusetyenziswa. Thambisa intloko yakho emadolweni uze ukhiye kule ndawo. Musa ukubuyela kude entanyeni; ayeke kwisiseko samagxa ehlombe. Musa ukuphakamisa amahlombe akho. Ngenkxalabo, zama ukubeka intloko phakathi kwamadolo nokubethelela imilenze ngezandla zakho, endaweni yokubambelela kwiintsimbi.
Ukuzivocavoca 2
Inkcazelo:
Hlala emkhatsini wecala, imilenze iguqa ngamadolo. Gamba umlenze womlenze wokunene uze usizise esifubeni sakho, ubeke isandla sakho sokunene ekhanda lakho, kunye nekhohlo ekholweni lakho (oku kuya kuqinisekisa indawo efanelekileyo yomlenze ngokuphathelele umlenze). Hlela kumqolo wakho ngaphandle kokuyeka ukuya. Yenza umlenze wesibili phambi kwakho uze uyibambe kwisisindo kwinqanaba eliqinisekisa ukuba ulungelelwano oluya kumqolo phantsi. Bhoxisa, udwebe isisu ukuya kumqolo. Izibhambano zifanele zihlukaniswe emacaleni, inqanawa ifakwe kwisifuba. Cinga ukuba unamathele phantsi. Kwi-inhalation, utshintshe indawo yeemilenze nezandla, ngelixa ingalo yangaphandle iya kwi-ankle, kwaye yangaphakathi-ukuya emadolweni. Gxotha umlenze wakho kude nomlenze we-hip kwaye uhambelane neziko lakho lomzimba. Yenza ukuphindaphinda kwemihlanu ukuya kwelishumi yomsebenzi, uze ukhuphe imilenze emileyo kwisifuba, ulungele ukululalisa iintlungu zombini.
Ukuzivocavoca 3
Inkcazelo:
Kubalulekile ukuba inxalenye esemgangathweni yomzimba iphakanyiswe kwaye ihlale ingagqibekanga ngexesha lokusetyenziswa. Ukunyuka kufuneka kuqaliswe ngamathumbu esisisu kunye nodonga lwangemva lwesifuba (jonga ngesisu sakho). Isisu sakho yonke ixesha xa uqhuba umsebenzi kwiProgram yePilates kufanele ukuba "i-concave". Xa ushintsha iinyawo, zama ukutsala isisu esiswini. Izibhambano zifanele zihlukaniswe ngamacala, amahlombe ashiyiweyo emsebenzini osebenzayo wesisu esiswini. Ngelixa uphakamisa umlenze wakho, fakela izibonda: oku kunceda ukudibanisa isikhundla. Ungaqali ukuphakamisa entanyeni. Umlenze oswelekileyo kufuneka uphakanyiswe ungaphantsi kwe-joint hip, kodwa ekuphakameni okunjalo ukuba umlenze wakho uhlale uphelele. Ukuba ugubude ngamadolo, uze isandla sakho phantsi kwebhokhwe lakho, kwaye ungayifaki phezulu. Ukuba unobuthakathaka obunzima, ke umlenze othe ngqo uphezulu, kwaye emva kokuba imisipha yomqolo iqinisa, unokuyinciphisa kancane kwinqanaba elincinane kumgangatho.
Ukuzivocavoca 4
Inkcazelo:
Uxoxe emhlane wakho, zombini imilenze uguqa ngamadolo uze ukhuphe kwisifuba. Iibhokhwe zisasazeka, intloko kunye nentamo. Thatha umoya okhulu, khupha i-trunk, izandla ziqonde phezu kwentloko yakho, welula imilenze yakho phambili kwi-angle ye-45 degrees, njengokungathi udibanisa kusasa emva kokulala. Khawucinge ukuba umzimba wakho unamathele phantsi, njengokuba udonsa umlenze womlenze, kwaye ungaphakamisi intloko yakho esifuba. Xa uphuma, phakamisa imilenze yakho egobileyo esifubeni sakho kwaye ugobe iingalo zakho. Gcwalisa isisu kwisigxina, cindezela amadolo esifuba ukuba ukwandise ukuxhatshazwa kwe-exhalation, njengokungathi udibanisa umoya kumaphaphu. Phinda ulandelelwano lwezihlandlo ezilishumi ukuya kweshumi, i-torso yakho kufuneka ihlale inganyanzelwanga ngethuba lokuphefumlelwa kunye nokudlulela. Ekugqibeleni, udonsa imilenze yomibini kwisifuba ngexesha elinye kunye nokunyuka okunyanzelisiweyo, uze uqhube umlenze ochanekileyo.
Ukuzivocavoca 5
Inkcazelo:
Ngexesha lePilates kusebenze kubalulekile ukuba uhlale ungagqibekanga kwindawo ephakathi komzimba. Gcina imisipha yentamo ngaphandle kokuphakamisa isikhumba sakho kwisifuba sakho. Ukuxhasa izihlunu zesibuno, xa ulula imilenze, cinezela ngokukhawuleza izikhwelo kunye nemqolo yangaphakathi yomlenze. Ngethuba udweba ugqozi, izandla zakho zimele zichaneke, kwaye ufanele ululale kwiindlela ezichaseneyo (njengokungathi utsalwa ngeengalo kunye nemilenze kwiindlela ezichaseneyo, kwaye izicathulo zakho zomzimba zinyathelwe phantsi). Ukuba ubeka izandla zakho ngamadolo uze uzikhuphe kwisifuba sakho nge-exhalation, ukuphucula izibonda zakho emacaleni, uya kuziva uvakalelo olushukumisayo lokunciphisa uxinzelelo kumqolo nangentamo. Xa ulula izandla zakho ngentloko yakho, ungabeki intloko yakho phantsi. Ukuba unomqolo ongaphantsi, qondanisa imilenze yakho phezulu, kwaye ngoko njengoko uqinisa imisipha yakho yangasemva, unganciphisa ngokuthe ngcembe kwinqanaba elincinane ukuya kumgangatho ukuya kuma-45 degrees.
Ukuzivocavoca 6
Inkcazelo:
Uxoxe emhlane wakho, zombini imilenze uguqa ngamadolo uze ukhuphe kwisifuba. Iibhokhwe zisasazeka, intloko kunye nentamo. Yenza umlenze wesokunene uphakamise, uqonde isangqa ngezandla zakho, udonsa umlenze okhohlo phambi kwakho ngaphantsi komgangatho. Khawucinge ukuba umzimba wakho unamathele phantsi, kwaye ungaphakamisi intloko yakho esifuba. Xa uphumelela, gcoba isisu esisecaleni. Kwi-inhalation, incwadana ephindwe kabini, udonsa umlenze ochanekileyo, ophakanyisiwe entloko. Kwi-exhalation ngokukhawuleza utshintshe isikhundla seemilenze ezongezelelweyo, njengokungathi ziphelile isikisi. Bamba iqhosha lomlenze wakho wokunxele uphinde uphinde uhambisane nalo. Khawucinge nje ngesingqisho seemipuphu kwi-windshield yemoto. Yenza u-5-10 ukuphindaphinda, uqedqa ngokusula imilenze yomibini phezulu kwiindawo zePilates kunye nokubeka izandla zakho emva kwentloko yakho, ngoko ulungiselele ukunweba imilenze yakho ngqo.
Ukuzivocavoca 7
Inkcazelo:
Ngethuba lokudweba kunye neengqingo kuyimfuneko ukugcina ukungahambi ngokupheleleyo kwiindawo eziphambili zomzimba. Ingqiqo yakho kufuneka isincede ukulawula ukuguqulwa kwelo mzobo kunye nokunyuka kweentshukumo. Ukujonga kwakho kufuneka kugxininise kwisisu, isisu kufuneka silinganise ixesha lokuba yi-concave. Amahlombe akho akufanele awele phantsi xa kusebenza. Ukunyuka kufuneka kuqale ukusuka phakathi. Isisindo somlenze ophakanyisiweyo akufanele siwele kumahlombe. Sebenzisa umthombo wamandla kule nto! Ukuba ukulula okunjalo kunikwa kanzima ekuqaleni, zama ukunciphisa umlenze wakho kancane. Zama ukubamba ithole okanye kwinqaba. Musa nje ukubamba phantsi kwegolo! Ukuguqulwa okuphambili ngakumbi: zama ukwenza umsebenzi kunye nezandla ezolulelwe kwisiqu. Sebenzisa amandla okulawula ukuhamba kunye nokuqonda. Ukuba unentamo okanye umva ophantsi, nqama ngokukhawuleza. Ngoku siyazi ngokucacileyo inkcazo yeenkqubo zePilates.