Ukukhulelwa akubekezeli, kodwa ngaphandle kokunyakaza akucingeki. Abaqeshisi kunye nabaqeqeshi bempilo emva kweminyaka yokubona bekufike kwisigqibo sokuba ukunyamekela ngokwenyama oomama kungenzuzo kuphela.
Ngethuba, xa ukhulelwe, owesifazane okhulelweyo ufunda umzimba wakhe, uyazikhusela emilanjeni ye-varicose kunye nentlungu emva, afundise ukuphefumula ngokufanelekileyo kwaye, kubalulekile, ukufumana ubunzima ngaphezu kokufuneka. Oko kukuthi, iyakulungelelanisa okulungileyo. Ukongezelela, umsebenzi womama uncedo kwakhona: ufumana i-oksijeni efanelekileyo nemvakalelo emihle kwaye uya kuzalelwa enamandla, uya kufunda ngokukhawuleza kwihlabathi elijikelezile.
NeMidlalo kuwe
Ukuba ungumgijimi onobuchule, umdlali we-tennis okanye ufana nomoya onomdla, ukudansa, u-aerobics, emva kweenyanga ezili-9 ukuphumla awukwazi ukuma. Kwaye kulungile! Kodwa masivume: malunga namarekhodi endala kude kubekho ukulibala, ngoku ucinga ngokuzilolonga, ukuqeqeshwa kwabasetyhini abakhulelweyo. Imidlalo engathathi hlangothi ifanelekile kuwe. Yikhethe kunye nomzimba wakho wezilwanyana: ndixelele into oyifunayo, vumela ugqirha akuxelele oko unako. UJoseph Pilates, ugqirha odumile wokuvuselela iJamani kunye nomqeqeshi onetalente, waqulunqa iisethi zokuzilolonga ezomeleza izihlunu, ukuhlakulela ukuguquguquka kwamalungu, ukuphucula ukunyaniseka kwezigulane, ukufunda ukuhamba kakuhle kunye nobabalo. Ngexesha elifanayo, ukuxhamla kusekwa phakathi kwengqondo nomzimba, okwandisa ukuphumelela koqeqesho ngamaxesha amaninzi. UJennifer Gianni, onguchwepheshe ongeyena owaziwayo, walungisa le gymnastics ekhethekileyo kwabasetyhini abakhulelweyo. Ama-Pilates oomama abalindeleyo akhula kwaye akomeleza imisipha yomva, umshicileli kunye nomgangatho we-pelvic. Kwaye ngokwenene nje ukulayishwa okuyisiseko kwiintlobo okanye ngokusebenzayo kunye neenyanga zokuqala zokushiya okanye ukunakekelwa kwebhokhwe liwa. Ukongezelela, ngexesha loqeqesho, ugxininiso luphefumlweni, kwaye oku akukodwa nje ukucamngca. Ngoncedo lwakhe, ukwesaba kunye nokuxhalaba kuyalala, kwaye ukuvumelanisa umphefumlo kuya kufakwa. Ngokuqhelekileyo, kanye kanye okuyidingayo ngoku.
Ishedyuli ephantsi
Izenzo zePilates zilula ukukhumbula kwaye azidingi uqeqesho olukhethekileyo. Nangona ungazange ube negalelo kwimidlalo, akuyi kubonakala kunzima kuwe. Akukho zithintelo kwiminyaka, kunye nomngcipheko wokulimala nokuwa. Nangona kunjalo, kuncike kakhulu kumqeqeshi. Umntu oqala ukuqhuba iklasi kunye noomama ozayo kufuneka abe noxanduva olukhulu. Kungcono ukuba ibhinqa eliye lazala. Uyazi zonke iingxaki zabasetyhini abakhulelweyo, bayaqonda ukuba zeziphi iimvakalelo ezinokulawula ngexesha loqeqesho.
Imithetho elula
Unokuphinda ukunyuka kwezinto eziyinkimbinkimbi ngendlela othanda ngayo (ukuba kungekhona umthwalo).
Kwimeko yakho, kuncinci kulungile. Ungazivumeli usebenze ngokugqithiseleyo ngokuzivocavoca, ukuqeqeshwa kwabasetyhini abakhulelweyo. Akukhuthazwa ukuba uqeqeshwe imihla ngemihla: ezimbini ukuya kwe ezine ngeveki zanele. Eminye le mi sebenzi ngokubhukuda, ukukhanya okumanzi e-aqua aerobics, ukuhamba emoyeni omtsha. Imithwalo enjalo iya kuqinisa inkqubo ye-cardiovascular system, izalise izicubu nge-oksijeni, ukuphucula impilo yonke. Ewe, kwaye iindidi kwimisebenzi yomzimba ngokuqinisekileyo ayiyi kuba yingozi. Ngokomzekelo, ngenxa yokuba umzimba unzima kakhulu emanzini, isabelo seengonyama somthwalo siwela kwiimisipha, kungekhona kumalungu, ngoko akukho mngcipheko emlonyeni okanye emilenzeni. Kodwa mhlawumbi sele usenexesha lokuba uzive "ulonwabo" lobunzima obunzima, kwaye ngovuyo uya "kukhulula" umzimba okhathele. Kule meko, kwanawo maqela omzimba angabandakanyekanga ngokuqhelekileyo ekusebenzeni ngokuqhelekileyo emsebenzini. Umgaqo obaluleke kakhulu kunoma yimuphi uqeqesho akuvumelekanga ukuba naluphi na umonakalo. Ukutsalwa kwintswelo kwisisu esezantsi, ukuxakeka, ukuphefumula okufutshane, intlungu emgodini nasemilenzeni - isizathu sokuyeka ukusebenzisa nokuphucula. Ukuba oku kuphinda kwisifundo kwisifundo, qhagamshelana nomqeqeshi kunye nodokotela wakho. Mhlawumbi, ukunciphisa umthwalo akwanele. Ngokukhawuleza - kwaye kukho konke kuyimfuneko ukutshintsha indawo (kodwa ungenalo!) Uhlobo oluthile lokuqina olulula kakhulu.
Phefumula!
I-Pilates, njengoko uqondayo, akuyona nje inkathazo yokunyuka, ukuqeqeshwa, ukuqeqeshwa kwabasetyhini abakhulelweyo. Oku kuphefumula. Ukuzivocavoca, gxila ekuphefumuleni kwakho. Ukuphumla, ukukhuphaza ngeempumlo zakho, uphumelele emlonyeni wakho, udonsa inamba yakho. Kukho imithetho emininzi ebalulekileyo, ngaphandle kokuba kungcono ukuba ungaqalanga uqeqesho.
Zama ukungalahleki isigqi "sokuphefumula ngaphakathi nangaphandle". Mamela oko umqeqeshi athi: kufuneka agxininise rhoqo indlela yokuphefumula ngokufanelekileyo (ngaphandle kokubamba umoya) ngexesha lomzimba ngamnye.
Yenzani kwiisokisi, kwaye kungcono ningaphuphe iinqwelo, ukuphepha umngcipheko wokutshona. Ukunyamekela umbhoxo ochanekileyo werubhi (ngokuqhelekileyo kumaziko enempilo ayenjalo, kodwa kungcono ukuba neyakho-ngokokucoceka), kuya kuba lula ngakumbi. Ugqoke iingubo eziphathekayo, ezintle nezendalo. Iipotton panties, i-T-shirt kwaye, mhlawumbi, ixhasa inkxaso yangaphantsi, ukuze kunciphise ubunzima besisu.
Qiniseka ukuba ubukele ukuhamba kwakho. Oku kubaluleke kakhulu! Umgudu wakho awukho lula ngoku ngoku. Amagxa kufuneka akhululeke, kwaye ugcine intloko yakho iqonde, ngokuhambelana neminqweno yakho (ngaphandle kweendlela ozifunayo ukuze udibanise iqela). Khawucinge ukuba ulula isandla sakho esibhakabhakeni, kwaye iinyawo zakho zimi emhlabathini kwaye uzilula, kwaye uphefumle! Khumbula ukuba akufanele uvumele imeko apho "intliziyo iphuma khona esifubeni." Hlola ukuphawula kwakho ngaphambi kokuba uqale. Ngokuqhelekileyo, ukuba kubalwa ukusuka kwi-12 ukuya kwe-16 kwiimvumi ezisezantsi. Emva kokuzikhandla ngokomzimba, i-17-18 imivimbo iyamkeleka ngexesha elifanayo lexesha. Ukuba i-pulse yakho idlula i-18-20 imivimbo, kufuneka uphumle kwaye uphinde ufumane. Lawula yakho imeko. Musa ukuzama ukufumana kunye namanye amalungu eqela lePilates.
Qeqesha kuphela xa uvakalelwa. Musa ukulibala malunga neekhefu phakathi kokuzivocavoca. Yenza yonke into ngokukhawuleza, ngobumnene, ngeentsikelelo ezikhethekileyo kunye nothando lwakho kunye nosana lwakho. Ngendlela enjalo, iiklasi zisebenza ngokugqithiseleyo, kwaye ukuphucula impilo kuphucula kuyo yonke imizuzu!
Phucula umva wakho
Phumla ngamadolo, usasaze ngokubanzi, ugobe ngokukhawuleza uze ufake izandla kunye nebunzi ebusweni. Isisu kufuneka sifakwe phakathi kwamadolo. Emva koko funda izandla zakho emva kwakho kwaye ukhululeke kangangoko kunokwenzeka. Ukuphefumla ngokuthe ngcembe, ngokukhawuleza, kunye nokuphefumula, ngelixa ukhulula kangangoko kunokwenzeka, de kube ukhululekile.
Lalala phantsi kwaye ube nokuphumla
Uxoxe ngecala lakho. Intloko yakho intloko kwihlombe lesandla sakho eseluliweyo. Imisongo iguqa ngamadolo kwinqanaba le-45-90 ° (kuxhomekeke kubukhulu besisu). Esi sikhundla sokugqibela senkathazo. Ukulala kangangokuba imizuzu embalwa, uphumule uze uphumule. Mamela umculo uze ucinge ngomzimba wakho. Ingxabano iyancipha. Wenza umsebenzi omhle!
Bamba "izibilini" ezibalulekileyo
Ulale emhlane wakho, imilenze iguqa ngamadolo, ubeke umgama omncinci, wabeka izandla zakho emzimbeni ngeentende. Nciphisa umoya kancinci. Ngexesha elifanayo, ziphakamisa ngokuzenzekelayo (izithende, i-pelvis, emuva). Nceda nceda! Intendelezo kufuneka ifuthe phantsi. Bamba kule ndawo embalwa imizuzwana. Ukufudumala, buya ngobumnene kwindawo yokuqala. Lo mzekelo uqeqesha ngokugqibeleleyo imisipha kunye nokubuya.
Khumbula ukuba iiveki ezi-12 ukuya ku-12 ukuya kwimizimba yomzimba ayikhuthazwa ngenxa yengozi yokuphazamiseka. Iklasi yeposi, ukuba sele sele unenkathazo ekuthwaleni kwizigaba zokuqala.
Ukuphikisa okulula
Hlala kwibhola okanye kwisihlalo, ukugoba iingalo kumabhonkco kwaye uphawule kwinqanaba lesifuba. Gcina umqolo wakho ngokuchanekileyo, izikhwepha zakho kwindawo enye. Xa uphumelela, vula umzimba kunye nentloko ngakwesobunxele ngangokunokwenzeka. Kwi-inhalation buyela ngokukhawuleza kwindawo yokuqala. Emva koko phinda usebenze, ujika enye indlela. I-Beats izomeleza umva wakho, amahlombe kunye noshicilelo.