I-Yoga, i-Pilates ekhaya iiklasi kulabo abangenalo ithuba kunye nethuba lokuziqhuba kwiqela. Khawuqwalasele indlela yokujongana nale ntloba yokufaneleka ekhaya.
Iimpawu ezintle ze-yoga kunye ne-pilates
I-Yoga yindlela ebalaseleyo kulabo abafuna ukuphucula isimo sengqondo nomzimba. Ukwenza i-yoga, awukwazi ukugcina kuphela isimo sakho somzimba kwisiqhelo, kodwa unako ukubuyisela ngokupheleleyo isimo sakho sengqondo esingaphakathi. I-Yoga iyadingeka ukulawula ubunzima bakho, ukuphumula kunye nokuzola. Ukongezelela, ngoncedo lweeklasi ze-yoga, unokukrazula izifo ezinjengokusilala, iintlungu zentlungu, iingxaki zokuphefumula, imvini ye-varicose, i-blood pressure.
I-Pilates isebenzisa ngokugqibeleleyo abo banomdla wokudlala imidlalo, abafumana iingxaki ezidibeneyo, abafuna ukulahlekelwa ngamapounds angaphezulu. Izibonelelo zeendlela zePilates azifumaneki kuphela kumntu wonke, kodwa ngokufanelekileyo zihlakulela ukuguquguquka kwaye ziqeqesha amaqela ahlukeneyo.
Indlela yokusebenzisa i-yoga kunye ne-pilates ekhaya
Ukuze uqale ukuqeqesha nayiphi na umntu ekhaya kufuneka umnqweno. Ukongeza kwinqwenelo yokukhetha indawo ephakamileyo kwigumbi, kufuneka uthenge umgangatho kwiiklasi. Iziphumo zokuqala (ezibonakalayo) uya kuphawula emva kwenyanga yoqeqesho oluqhelekileyo. Ngaphambi kokuba uqale ukuqeqesha ekhaya, kucetyiswa ukuba udibane nogqirha kunye nomqeqeshi onolwazi kwi-yoga okanye kwi-pilates. Ngulo mqeqeshi omele akhethe isethi yokuzivocavoca ezifanelekileyo kuwe, ongayikhumbula kwaye uyenze ekhaya.
Pilates. Xa usebenza, kufuneka ukhumbule imithetho embalwa. Ngethuba lexesha loqeqesho, yonke ingqalelo kufuneka igxile kwiqela le-muscle eliqhuba uqeqesho. Ukugxininisa kwimizamo yokusebenza, kufuneka kwakhona ukuphefumula ngokufanelekileyo xa uqhuba umsebenzi: uphefumle ngesisu, ukukhuphela kufuneka kuhanjiswe esinqeni.
Ukuzivocavoca "ikhulu." Ukulala phantsi, kufuneka uthathe isikhundla sokuqala. Phakamisa umqolo wakho emzantsi, wehlisa iingalo zakho kunye nomzimba, iintende. Kancinci, kufuneka udonse amadolo akho esifubeni, kwaye ulungele imilenze yakho ngendlela enokuba i-angle engama-degrees angama-90. Qinisekisa i-chin, kunye namahlombe, ukuya kwibele ngexesha elifanayo. Kubalulekile ukugxila kwimisipha yamathambo kunye nesisu. Zonke izinto ezinhlanu kufuneka zifakwe ngaphakathi kwaye zikhuphe. Lo msebenzi uqinisa ngokuqinisekileyo izibonda, isisu, izandla, umva. Lo msebenzi kufuneka uphindwe kaninzi, emva kokuba inani labo landa.
Ukuzivocavoca ukuqinisa imisipha yomva. Umele ulale ngesisu sakho, susa izandla zakho emva koko. Simele sizame ukuphakamisa iintloko zethu kumgangatho womzimba. Ngeenyawo, qamba izandla uze uguqulwe kwisisu sakho. Ngendlela yesangqa, kufuneka kube ne-spin. Emva koko kufuneka unciphise intloko yakho, uthathe izandla zakho phambili, faka izandla zakho phantsi. Emva koko, izithende zinyusa izikhwelo, ngoko uvakalelwa ukuthungulwa kwemisipha yomva. Kulo msebenzi, ukuphefumula kufanele kube nzulu kwaye kuphuze. Ezi zihlandlo ezimbini nje, kodwa kufuneka wenze okungakumbi, kwiingcebiso zomqeqeshi.
Yoga. Ukuzivocavoca kwe-cobra. Kufuneka ulale emlonyeni wakho kwaye ulungise imilenze yakho. Izandla zigoba kwiindawo, izandla phantsi. Cinezela ngokunyanisekileyo ukuya kumgangatho we-hip kunye nezandla ukuze unyuke, uphakamise i-trunk. Kwimizuzu emibini kufuneka ibanjwe kule ndawo.
Izityambo phambili. Kubalulekile ukuhlala phantsi kombhoxo "eTurkey." Emva kokuqhubela phambili, welula izandla zakho ixesha elide ngangokunokwenzeka. Emva koko, ufanele uzame ukunweba ngakumbi, uthinte umgangatho. Bamba kule ndawo malunga nomzuzu omnye. Ukutshintsha indawo yeemilenze, ukusetyenziswa kufuneka kuphindiwe.
Ukujikeleza kwethambo. Kufuneka uhlale phantsi kunye nemilenze yakho ngqo. Emva - vula umqolo kwaye umlenze wokunene uguqe emadolweni. Gcaza iidolo zakho ngezandla zakho, zitshixe esifubeni sakho, ngokusondeleyo. Emva kokuba ufune ukubeka isandla sakho sobunxele kwibhanti yakho kwaye ngexesha elifanayo wenze ukujika komzimba. Ngomzuzu omnye, zama ukuhlala kule ndawo. Bese uphinda lo msebenzi, usebenzisa omnye umlenze uze ujike kwelinye icala. Eli nyathelo lusetyenziso olubanzi.
Yenza i-yoga ekhaya kunye ne-pilates rhoqo, ngaphandle kweeklasi ezilahlekileyo. Emva kwexesha uza kubhiyozela impilo yakho ephezulu. Kwakhona phawula indlela umlinganiselo wakho okhulile ngayo, impilo yakho kunye nesimo sengqondo esipheleleyo siphucule.