"Umthombo wakho wamandla"
Zonke izixhobo zenkqubo ye-Pilates zivela kwiimisipha zesisu, ezinqeni, ezinqanyeni kunye namathambo. Ubunzima bemisipha ejikeleze umzimba wakho kwinqanaba lomqolo lubizwa ngokuthi "umthombo wamandla". Ukuba ucinga malunga nendlela oma ngayo, okanye uhlale, qaphela ukuba ubunzima obunzima obubhekisele kule ndawo. Ngenxa yoko, kungekhona nje kuphela i-lumbar muscle overextend, edala intlungu kwi-back back and incorrect posture, kodwa igalelo ekubonakaleni kwesisu kunye nokusalala kwinquno, kwaye sonke siyazi ukuba kunzima kangakanani ukubuyisela ifomu elidala. Xa usebenza, khumbulani ukuba umsebenzi kufuneka uqale "kumthombo wamandla" kwaye uqhubeke kule ndawo. Khawucinge ukuba ubonakala uphakamisa inxalenye ye-trunk, njengokungathi uqiniswe kwi-corset. Ukuba uthemba esiswini sakho uze ukhuphe ngasikhathi sinye, ngoko "umthombo wakho wamandla" usebenzisa ngokuzenzekelayo imisipha yakho, ngaloo ndlela uncede ukukhusela umva wakho osezantsi.
Indlela yokumisela isisu kwisigxina
Amaninzi amaninzi okusebenzisa isifundo asifundisa ukuba sihlakulele imisipha yomzimba, njengokungathi ukuwagxotha ngamacuphu ukuya ngaphandle. Izinyathelo ezinjalo zijoliswe ekwakheni umgangatho wangaphandle weemisipha, kwaye ngelo xesha bahamba besuka emthonjeni. Ngenxa yolu qeqesho, uvelisa umlenze omncinci wesigxina kwingingqi ye-lumbar, okwenza kube nzima ukuxhasa indawo esezantsi, okanye uhlakulele izihlunu ezinamandla ezixhasa indawo yangasemva kwinqanaba le-lumbar, kwaye unakho ukulibala malunga nesinqe esincinci ngonaphakade. Apha, kusetshenziswe indlela eyahlukileyo ngokupheleleyo. Uza kufunda indlela yokuthabatha isisu, empeleni uyidonsa emgodini, usebenzisa izihlunu zesisu ukuze uqinise iisiphako zangemva (izihlunu ezihamba ngokubanzi ubude). Lo msebenzi awukhuthazi nje kwaye uwandise izihlunu zeso, kodwa unceda ukufeza isisu esisisigxina. Ukubethelela esiswini kwisigxina kudla ngokudibanisa nokukhupha isisu, nangona ezi zinto zihluke ngokupheleleyo. Ukutshiza isisu sakho, ubeka ngokuzenzekelayo ukuphefumla kwakho, okuphikisanayo ukufezekisa umphumo oyifunayo. Kunoko, cingela ukuba kukho umthwalo kwisisu sakho, esichukumisa isisu emva, okanye ukuba ihange lakho linamathele kwinamba yakho, kwaye uyayiphonsa phantsi. Funda ukugcina le ntliziyo ngokuphefumla okwenyama, kunye nokuphuza umphunga kunye nemiphunga emaphaphu, kwaye kungengasemva kwesisu, zininzi zokufundisa ukuphefumula.
Ukuqiniswa kweMiscular okanye ukunweba
Kwi-Pilates system, kubalulekile ukudibanisa ukuqiniswa kunye nokwelula izihlunu, ngoko ukuba umsebenzo uthi "qinisa izikhwelo", oku akuthethi ukuba kufuneka unqumle imisipha yakho kangangokuthi izikhwelo zijikeleze kwaye ziphakanyiswe ukusuka phantsi. Ngokufanelekileyo, ummandla we-hip kunye nomqolo ophantsi kufuneka uhlale ucinezelwe phantsi okanye uxhaswe ngokusisigxina ngemisipha ejikelezayo yendawo "yomthombo wamandla". Ukuba ungumqalayo kwinkqubo yePilates, ekuqaleni ungakufumana kunzima ukuqala umsebenzo ngaphandle, ubuncinane, ukuchithwa kwemisipha encinane, kwaye oku kuyinto engokwemvelo. Soloko ukhumbule ukuba umnqweno wakho ukuqinisa imisipha nokulawula umzimba wakho ukuze ukwazi ukunweba ukuya kwicala eliphambene nommandla we-pelvic; ngamanye amagama, ukusasaza kuwo, ngeli xesha ngexesha lokuzilolonga kufuneka lichaneke ngokucacileyo.
Ukuhlanganiswa okuhlanganisiweyo
Enye yezinto ezibaluleke kakhulu kwiikhosi zokuqhuba umsebenzi ukulungiswa koxinzelelo ngexesha lokusetyenziswa. Kukholelwa ukuba ukuqonda kufuneka kugxininise kule mimandla yomzimba esetyenziswe ngexesha lokusetyenziswa; le nqubo ibizwa ngokuba "ukuhlukaniswa" kweqela elithile lemihlunu. Ingxaki ngale modeli kukuba ngexesha lokusebenzisa, zonke ezinye iinkalo zomzimba ziyazityeshwa, ezibangelwa ngumzimba ongenakulinganisela. Xa uqhuba inkqubo ye-Pilates, kubalulekile ukuba zonke izihlunu zomzimba zisebenze kanyekanye, njengokwemvelo kumzimba womntu, kwaye zivelise umqondo wokulinganisela. Ukufezekisa le njongo, kubalulekile ukugxininisa ekuzinzeni, ukulungiswa okunzima kweempawu zomzimba.
Ukuzinza kwindawo yePilates
Ekuqaleni uyakufumanisa ukuba ngaphandle kokujika kweenyawo kunzima ukuvula izibilini ngaphandle, nangona kubalulekile ukuba ufunde esi sikhundla kwaye ube nako ukwenza uqeqesho ngokuchanekileyo. Uya kuphawula ukuba ngexesha lokusebenzisa izitya zakho zivame ukubuyela kwiimeko zabo eziqhelekileyo-le nto yona ngongoma ebalulekileyo yokugxininiswa ngexesha lokulinganisa umzimba ophantsi. Qhubekani ukuxinzelela izikhwelo kunye nasemva kwemathanga angaphakathi, kwaye uya kuziva umzamo owenziwe kwisihlunu.
Ukulawula i-Muscular ngaphandle kokunyaniseka
Enye yeengcamango ezinzima kakhulu kumgangatho wokulawula umzimba usebenzisa indlela yePilates yimbono yokubandakanya nokulawula izihlunu ngaphandle kokugqithisa. Ukufezekisa injongo ethile yeeklasi, sijwayele ukuxhatshazwa kwemisipha eqinile, ukulibaziseka ekuphefumuleni nasekusebenzeni kumda wamathuba. Ikhosi yethu iya kuphelisa ukukhohlisa kwakho kulo mbandela kwaye ikufundise indlela engokwemvelo yokwenza ukunyakaza ngomzamo. Khawucinge ngomdaniso kumdaniso. Unokuqiqa ukuba umgudu nomgudu omkhulu ungakanani emva kokunyakaza okudityanisayo, kodwa ukusuka ngaphandle kubonakala kulula kwaye kwendalo. Umgaqo ofanayo usebenza nakwimeko yethu yoqeqesho. Ukuhamba kufuneka kufuna umgudu kunye nokugxininisa, kodwa kufuneka ugijime omnye ukuya kwesinye kwisiganeko kunye nesigqi, ukwenzela ukubonelela ukuphucula izihlunu ngaphandle kokumisa ukusetyenziswa. Olu phuhliso lufanele luvela kwingqondo kwaye lusasaze kuzo zonke izihlunu zomzimba. Ukuphuza kuyindlela ephumelelayo yokuphumeza eli lizwe. Nangona ukuphefumula kufanele kuvelelwe ngokwemvelo, ukuphefumlelwa kufanele kwenziwe kwangexesha elifanayo kunye nokuqala kwentshukumo, kunye nokuphuma kwamanzi - ngexesha lokubulawa kwayo, kodwa kuya kuba neemeko xa uzibamba ugcina umoya wakho ngexesha loxinzelelo olunzulu. Oku kungonakalisa intsingiselo yomsebenzi wonke. Ukuze usebenze kakuhle, akufanele uwahoye iinkcukacha ezilandelayo: 1) wenze ulungiso oluyimfuneko ukusebenza kuphela ngamanqanaba athile omzimba wakho; 2) awuyikugqithisela imisipha ngexesha lokunyuka kweentshukumo. Khumbula ukuba akukho mntu uhlolisayo. Ukuba uqala ukuziqhelanisa ngokuthe ngcembe, okokuqala usebenzise izinto ezibalulekileyo zokuzivocavoca, ngokukhawuleza uza kuba nekhono elifunekayo.
Akukho nanye yezifundo I-Pilates indlela nawuphi na umzekelo akufanele kubangele ukuvalelwa! Ukuba uvakalelwa kukuba ngexesha lokuzivocavoca kunoma yimuphi ummandla womzimba udala ngaphezu komsebenzi kwaye ungakhathazeki, yima, zama kwakhona. Ukuba ubuhlungu buyabuya, kancinci kancinci umsebenzi. Ngenxa yokwanda kwikhono lokulawula kunye nokuqina kwamathambo, kunye nokulawula umzimba, uya kukwazi ukubuyela kulo msebenzi. Kwakhona qaphela ukuba ezinye izivivinyo zingafanelekanga ngenxa yempawu zakho, kwaye kuphela ukwazi ukuzigweba. Ngoko laphula umzimba wakho! Ubuhlungu kwi-back back buvame ukubangelwa zizihlunu zesisu ezisemva. Ngaloo ndlela, izihlunu zesisu ziyayeka ukuxhasa umlenze. Ukuphelisa le mphumela, gxininisa ekutsaleni isisu esiswini, njengokungathi isisu sakho sinamathele ngasemva. Ingxondorha isisu, ikhuselekileyo kwaye ikhuseleke ngakumbi emva kwakho. Kwiindawo ezingenanto, cinga isitya esinamandla esicinci esichukumisayo esiswini sakho. Kwiindawo ezizimeleyo, cinga ukuba intambo ifakwe kwisisu esivela ngaphakathi, ekhupha isisu emva komzimba. Ubuhlungu emadolweni ngokuqhelekileyo buvela kwindawo engafanelekanga yeenyawo kunye neenyawo okanye ukusuka kwiindawo zokungcola okanye ukuhanjiswa kweemisipha ngeenxa yokuguqa kwedolo. Ngexesha lovavanyo, zama ukugcina amadolo athobileyo, akhululekileyo, kunye nembuyekezo ekusebenziseni imisipha yomda wangaphakathi wethanga. Ngokuqhelekileyo kuzo zonke izenzo, ngokukodwa kwisithuba esilungileyo, ukunikezelwa kwesisindo esifanelekileyo, faka iinyawo zakho kwindawo yePilates. Ubuhlungu entanyeni bubangelwa ngenxa yezihlunu zeentamo ezibuthakathaka kunye nokugqithisa iisiphako zegxala, ezithatha ukuhlawulela lobu buthathaka. Xa uqhuba izivivinyo ezinxulumene nokuphakamisa i-trunk, soloko usebenza kunye nezihlunu zesicindezelo esiswini, kwaye kungekhona ngeentlungu zentamo. Xa uziva ukhululekile kunye nokukhathala kweentloko zentamo, qi niseka ukuba uyeke uze ubaphumule. Ukuba kuyimfuneko, unokubeka umcamelo omncinane phantsi kwentloko yakho.
Neck Extension
Iphutha eliqhelekileyo ekusebenziseni umzimba nokulawula umzimba ngeendlela zePilates kukuxhatshazwa kwezihlunu zehlombe ngexesha lokuhamba okuthile. Ukuze ugweme oku, kufuneka uqaphele ukunweba i-vertebrae yesibeleko ngokuchukumisa umva entanyeni kwisimo esicacileyo okanye ngokutsala intloko nentamo ngokubhekisele phezulu kwindawo ehleliyo okanye emileyo kwaye uhamba phambili. Oku kuvuselela izihlunu zentamo kunye nebhande lomthwalo kwaye kukuvumela ukuba ugxininise kummandla wamanzi. Ukuze wenze oku, zama ukuqinisa intsimbi yakho esifubeni sakho. Ngoku siyazi ukuba ukulawulwa komzimba ochanekileyo kufanele kube yinkqubo ye-Pilates.