Umzimba wakho ophezulu uzozuza ku-Pilates njengethoni yakho futhi uzuze ukuguquguquka kwezandla, emahlombe, nangemuva. Kodwa akukwenziwa ngokuzivocavoca umzimba. Ukuzivocavoca umzimba komzimba ngama- Pilates umzimba kufanele kucatshangelwe kumongo wokuthuthukiswa komfaniswano womzimba wonke. Ukuzinza nokuqina emzimbeni ophezulu kuhlangene nomgogodla futhi kuhlangene ukuze kube nokusebenza okukhulu konke.
Ngezici eziyinhloko engqondweni, nanka izindlela ezinhlanu ongasebenzisa ngazo i-Pilates ukugxila ithoni nokuguquguquka kwezingalo zakho, amahlombe kanye nangemuva.
1. Funda iziMfuneko ZeMikelo Ezikhali Nezikhali Zakho
Ngaphambi kokwengeza izenzo nezinselela zamandla, ufuna ukuqinisekisa ukuthi uhambisa izingalo namahlombe ngezindlela ezizigcina zihlanganisiwe, zixhunywe kumgogodla wakho, futhi ungaphonsa ukuphuma kwakho kokuphuma. Lena yingxenye elula kodwa ebalulekile ye-Pilates-based exercise bodyout.
Ukuzinza ukuqina noma ukuqina okunamandla kuyinto okuyiyo umfundisi wakho azokuqeqesha ngesikhathi sokuzivocavoca. Uzozwa umfundisi wakho athi ukudweba amahlombe akho (scapulae) phansi, uphumule amahlombe akho, uphinde ulungise isikhala sakho ngemuva kwakho. Lapho i-scapulae yakho ifakwa khona kuyindlela ebonakalayo yokuqina kwehlombe lakho. Uma unezikhwebu, zidonsa ndawonye, noma iphiko liphuma lizinzile kangako uma lihlala endaweni engathathi hlangothi.
- Isikhundla sokubamba isandla sisiza ukugcina ukulungiswa kwesibindi sakho. Izingalo zakho ziphakanyiswa phezu kwekhanda lakho njengoba ulele endaweni yokungathinti hlangothi. Wena-ke ubalethe phansi phansi emva kokukhipha amandla bese uphindela phezulu phezulu ngenkathi uvula. Kubuye kusize ukuthuthukisa ububanzi bokuhamba emahlombe akho.
- Ukunyakaza kwezandla zezingelosi nakho kwenziwa uma ulele endaweni engavamile. Kukusiza ufunde ukuthi ungasebenzisa kanjani izingalo namahlombe akho ngaphandle kokulahlekelwa ukulungiswa komhlane wakho kanye nomhlanga. Uqeda izingalo zakho ezivela ezinhlangothini zakho phansi njengokungathi wenza ingelosi yeqhwa.
2. Izikhali zokusebenza kanye namahlombe onomzimba wonke
Amapulangwe kanye nokuzivocavoca ngamapulangwe njengama-Pilates push-up aphelele ekwakheni ithoni yomzimba ophezulu kanye nobuqotho bomphakathi.
- Kunezinguquko ezintathu zeplank ngokuvamile ezisetshenziswa ku-Pilates. Iplanti yethafa lenziwa ngezandla eziqondile begodu izandla zakho emhlabathini ngokuqondile ngaphasi kwamahlombe akho. Iplanki yehlengethwa yenziwa ngezingalo ezigobile kanye nezigqoko zakho nezibikezelo emhlabathini. Iplanki yecala inselela wena njengoba kungenakulinganiswa. Umzimba wakho wonke uzodinga ukuzinza ukukusekela phakathi kweplanethi.
- Ama-pilates push-ups ahluke kakhulu ku-gym classic. Isikhundla sokuqala simile futhi ujikeleza futhi uhambe endaweni yeplanki ngaphambi kokuhlaselwa ku-push-up, bese uphendukela eplanini uphinde ubuyele emuva esimweni sokuma.
- Izenzo zokulanda ezenzakalelayo zihlanganisa i-swan, inkomo, ukubhukuda, neplanki. Baqinisa umhlane futhi kubaluleke kakhulu ekuqhubeni phambili kwe-Pilates umzimba.
Sebenzisa i-Pilates Magic Circle
Umjikelezo womlingo , owaziwa nangokuthi i-Pilates ring, kuzokusiza ukuba ulandise zonke izindawo ezingemuva nangemuva. Yenezela ukuphikiswa kwezingalo namahlombe futhi inikeza impendulo engundoqo. Uma uyisebenzisa ngendlela efanele, ukumelana nokukhululwa nokuyifakela ngaphakathi, uzobe usebenzise ukuchotshoka okusemthethweni okusiza ukudala imisipha ebukeka isikhathi eside. I-Pilates circle circle magic ekusebenziseni emuva emuva sebenzisa le divayisi.
4. Engeza Izisindo Zesandla Ekusebenzeni Kokusebenza Kwakho
Ukwengeza izinsimbi zokukhanya, ukuqoqa amabhola, noma izisindo zesibindi kuzokwandisa umphumela wokubamba izingalo namahlombe futhi kunselele ukuba ugcine amahlombe ahlanganiswe nomgomo.
Kunezindlela eziningi zokufaka izinsimbi zesandla ekusebenzeni kwakho kwe-Pilates mat . Isihluthulelo ukuthi kumele kube ukukhanya (amakhilogremu angu-1 kuya kwangu-3) futhi ungadonsa umzimba wakho ukuvumelanisa.
5. Ukwandisa ukuguquguquka kwesigqoko kanye nesibindi
Lula kanye namandla uhambe ndawonye. Awudingi amandla ngaphandle kokuguquguquka futhi awufuni ukuguquguquka ngaphandle kwamandla okuwahlanganisa nokuwasebenzisa. Lokhu kubaluleke kakhulu emsebenzini womzimba ophezulu lapho uhlale unomgomo wokuthuthukisa uhla oluhle lokuhamba nokuguquguquka kokuphila kwansuku zonke. Ukuhlanganisa ingalo nehlombe kufinyelela esimisweni sakho nsuku zonke.
Izwi elivela
Ukuze uthole ukuma nge-Pilates , uzosebenzisa le mibono ngokusebenza ngokugcwele kwePilates yomzimba. Jabulela izivivinyo zomzimba ekhaya futhi wandise ukusebenza kwakho ngamakilasi okusebenzisa imishini yama-Pilates. Uzokwakha amandla omzimba wakho ophezulu futhi uguquguquke.