Sekuyisikhathi eside i-Pilates ihlotshaniswa nokuvuselelwa noma ukulungiswa kodwa kunezizathu eziningi ezengeziwe ezimnandi zokwengeza i-Pilates ku-repertoire yakho. Abantu bathola ukuthi ukuzivocavoca kungcono kakhulu ukwenza ubulili bube ngcono, kodwa ukuthi izinzuzo eziyinhloko zePilates zinezinzuzo ezingaphezulu-eziyisisekelo ekamelweni lokulala. I-Pilates yaziwa ngokuzwakala phansi, iqinisa izibeletho futhi ngokuvamile ithuthukisa ukusebenza komzimba.
Yini engaziwa ukuthi yiziphi izindlela eziqondile ukuthi i-Pilates ingaba nomthelela omuhle ebuhlotsheni bakho obuseduze kakhulu. Nakhu amasu angu-5 ongawadlulisela ematheni kuze kube mattress ngaphandle kwesikhathi.
Sebenzisa Isitezi Sakho Seziqhwaga
Kumele kube ngokucacile ukuthi imisipha yezintambo ezithintekayo yinto enhle yezocansi. Kodwa abantu abaningi abanalo umuzwa wezinhlansi zepansi yabo noma indlela yokuzibandakanya ngokucophelela kubo.
E-Pilates, sisebenza ne-floor pelvic njengengxenye yesisekelo somzimba womzimba. Ukuzivocavoca okuningi kuhilela ukusetshenziswa kahle kwemisipha ye-pelvic njengengxenye yenhloso yokuhlanganisa, ithoni nokuphakamisa phakathi komzimba womzimba. Asikhulumi ngokusebenza ngokweqile phansi noma ukufakazela ukuthi lezo misipha kufanele zihlanganyele ngokugcwele ngaso sonke isikhathi. Lokho esikufunayo kuyisiteji sezintambo esingakwazi ukuphendula ngokufanele izidingo zanoma yimuphi umsebenzi owenzayo, kungakhathaliseki ukuthi ucansi noma ukuzivocavoca.
Okufanele ngikwenze? Letha amaKegels akho ukulala. Hlanganisa ama-Kegels nomlingani wakho njengoba ucansi. Sebenzisa izikhathi noma izikhathi ezikhudlwana ukudweba imisipha yakho ye-pelvic ngaphakathi nangaphezulu futhi uqaphele ukuthi bobabili nizizwa kanjani.
I-Pilates Powerhouse
Ufuna isenzo esikhulu se-pelvic noma uzimisele kakhulu? Khona-ke ukhuluma ngomkhonsathi womsebenzi ohilela izinyathelo zakho, imisipha yamathambo, imisipha yomzimba, imisipha yangemuva, nokuningi.
Ngamafuphi, amandla asePilates okungaphezu nje kokuyisisekelo. Kuphephile ukusho ukuthi ukuphela kwawo wonke ama-pilates ahambayo aqala kulokhu okuphakathi komzimba. Ngaphezu kwalokho, ngokungafani neminye imisebenzi eminingi yokuzivocavoca lapho uhamba khona uhamba ngokuphindaphindiwe kwezikhathi zokuqiniswa kwePilates ngezikhathi zokuhamba ukuze uhlale unika amandla futhi welula. Lokhu kusho amandla amakhulu e-pelvic kanye nokuguquguquka kwemiphumela ngezinga elihle phakathi kwamashidi.
Okufanele ngikwenze? Sebenza ibhuloho lakho lehlombe e-Mat . Shintsha futhi uhlele phansi phakathi kokuphindaphinda njalo. Bese ususa lokho ku-mattress. Ngokuzivumelanisa, ukusebenza kwakho nokuqina kufanele kusize wonke umuntu ukuba awele emgqeni wokugcina.
Yenza kusebenze i-Pilates Your Breathing
Uma uzivocavoca noma uba nobulili obukhulu, udinga lonke igazi elicebile oksijini ongathola ukuhamba phakathi komzimba wakho, ukuvuselela amangqamuzana akho, ukuthuthukisa ukukhuthazela kwakho, nokuvusa zonke izinzwa zakho. Ngeshwa, kubantu abaningi, indlela yabo yokuphefumula kakhulu ayifinyeleleki kakhulu-hhayi ngokufanelekayo ngokobulili ngokugcwele noma ukuzivocavoca. E-Pilates, sifunda ukwandisa nokuhamba kwesikhathi sokuphefumulela ukuphefumula kanye nephuzu lokuzikhandla. Humusha lokhu ukuze wenze uthando uma uphakamisa okuthile okungaphezu kwe-quickie futhi wena nomlingani wakho ungadlulisa iseshini esithatha isonto eligcwele noma ngaphezulu.
Okufanele ngikwenze? Sebenzisa umsebenzi wakho wama- Pilates amakhulu . Bese usebenzise ukubala okungu-5 futhi ubale u-5 ukuxhumeka phakathi kwesikhathi ngesikhathi sokulala. Kulabo abafisa ukuhlola umqondo wokuphefumula i-tantric ocansini, lesi yisinyathelo esihle sokuqala.
Ukugxila Kuyi-Pilates Way
Enye yezinto ezibuhlungu ngokuzivocavoca ukuthi abantu abaningi bazama ukungabi khona lapho. Basebenza imizimba yabo kodwa bathumele izingqondo zabo kwenye indawo. Uma uhlolisisa ngokwengqondo ngesikhathi usebenza ngokomzimba, ungase uwele kulokho iphethini ngesikhathi sokulala. Ukuphazamiseka kuyisitha sokwaneliseka ngokobulili ngakho ukusebenza ngokugxila kwakho kubalulekile. Inhloso kaJoseph Pilates kwakuwukuhlanganisa umzimba nomqondo ekuphakameni komoya nokuthokozela okugcwele injabulo yokuphila.
Okufanele ngikwenze? Qala ekuqaleni. Qala ngemisebenzi yama- Pilates Mat ekhaya . Sebenza ngezinyathelo zokuqala ezinhlanu ngokugxila okuphezulu. Ungavumeli ingqondo yakho igijime ngaphandle komzimba wakho. Qaphela izinzwa zakho, izinselelo nokuphefumula. Ngesikhathi esilandelayo lapho uzwa u-frisky, ulethe ukugxila kwakho okutholakala okusha nawe futhi uhlale khona. Lokhu kungaba yinkinga kakhulu kwabanye kodwa kunomthelela omkhulu.
Ukulinganisela okungcono kusho ukuhlukahluka okuningi
I-Pilates ishukumisa kwenzeka ngemuva kwakho, esiswini sakho, lapho uhlezi, uguqa futhi umile. Abaningi bashukumisa inselele ukuzinza nokulinganisela kwakho. Ukudlala ngocansi kungaba yinto esabekayo kwabanye njengoba sivame ukungena emikhakheni yemikhuba ehilela ukuphindaphinda isikhundla esifanayo. Njengoba sikhula, ukuzama izinto ezintsha kunzima ngokwengqondo nangokomzimba. Ukuthuthukisa ibhalansi yakho kungasiza ukugqugquzela wonke umuntu ukuba avivinye ukushayela indlela entsha futhi ngesikhathi esisodwa ahlale esiphephile.
Okufanele ngikwenze? Ukuhlanganisa amanye ama- pilates amisiwe aya kuhlelo lwakho. Iningi lingenziwa noma kuphi nanoma yisiphi isikhathi ngakho akudingeki ukuba uzibophezele ekusebenzeni ukuze uthuthukise ibhalansi yakho nokusebenzisana.
Okokugcina, i-Pilates imayelana nokulinganisa umzimba wakho. Ukulinganisela kwamandla, ukuhamba kanye nomzimba wakho womzimba. Ukuvivinya umzimba ngokweqile kuye kwabonwa ukunciphisa amahomoni ocansini nokushayela kodwa ukuvivinya umzimba ngokulinganisa kungakhulisa ngempela kokubili. Qaphela noma yikuphi ukuzivocavoca ozikhethayo ukuthi ukwamukela umqondo wePilates ekusebenzeni kwakho okulinganiselwe ukuqeqeshwa kwakho kuyisu elihle kunazo zonke lokuba nomzimba onempilo ojabule ngaphakathi nangaphandle kwekamelo lokulala.
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