Ukuguqulwa kuyinto ebalulekile yokuqeqeshwa kwePilates. Ukuguqulwa kukuvumela ukuba wenze umsebenzi onzima kangako, noma ulungise ukubuyisela noma yikuphi ukulinganiselwa ngokomzimba ongase ube nakho.
Umfundisi omuhle uzonikeza ukulungiswa futhi kufanele akwazi ukuhlela ukuguqulwa kwakho. Uma unenkinga ethile yomzimba, uzofuna ukuqinisekisa ukuthi umfundisi wakho uyazi ngakho ngaphambi kwekilasi.
1 - Ukufudumala Okuhle Kuyadingeka
Ukubaluleka kokugxilonga nokufudumala kahle ngaphambi kokuqalisa ukuvivinya umzimba okunamandla akukwazi ukugcizelela kakhulu. I-Pilates ayiyona nje indlela yokuqeqesha umzimba kodwa nomkhuba wokuhlanganisa umzimba nomqondo. Ukuthatha isikhathi sokugxila nokufudumala umzimba nomqondo kuzothatha indlela ende ekusebenzeni kahle kwe-Pilates ukusebenza.
Zama lokhu kuvivinya umzimba okulula nokuphephile kwama-pilates:
2 - Qaphela Ukubekwa Kwekhanda Lakho
Inhloko yakho inzima. Uma unenkinga yentamo noma yangemva, shiya ikhanda lakho phansi uma usebenzisa umzimba wakho ngemuva noma phambili. Uma usuhlakulele amandla amaningi angaphakathi , uzokwazi ukusekela ikhanda nentamo ngenkinga encane.
Izenzo zesampula eziphumelelayo ngekhanda eliphansi:
Njalo uphathe ikhanda nentamo njengezandiso zomgogodla. Uma usesisu sakho, phakamisa ikhanda lakho njengesandiso somgogodla wakho futhi ungaphuli entanyeni. Uma wenza umsebenzi wokuzivocavoca, lapho uqhubekela khona phambili, ungadluleli amazinyane akho-qhubeka nomjikelezo womgogodla wakho entanyeni yakho.
Thola ubude obugcwele bomgogodla kulezi zivivinyo:
3 - Vikela Umkhumbi Wakho Naphezulu
Zama ukwesekwa kokulungiswa kwekhanda nentamo yakho. Ukuzivocavoca okunye ukuzizwa kungcono nge-roll roll noma ngekhanda lisekelwa umcansi ophansi. Ku- reformer , ungase ufune ukubeka i-headrest phezulu.
Ungalokothi ube ne-pad ngaphansi kwentamo yakho, noma i-header header up uma upheqa emuva noma uphakamisa imilenze yakho phezu kwekhanda lakho. Isibonelo, ngeke ube nomcamelo ngaphansi kwentamo yakho uma usuqedile.
Ukuzivocavoca umzimba, njengokugubha njengebhola nokuvula umlenze ovulekile , yizivivinyo ezijwayelekile kuma-Pilates mat workouts. Uma unenkinga yangemva noma yentamo, ungase ufune ukweqa ingxenye ehambayo yalezi zivivinyo futhi uwasebenzise njengenselele yokulinganisela esikhundleni. Buyekeza lawa mathiphu wokuzivocavoca umzimba .
4 - Izikhali zakho zinzima kakhulu
Njengenhloko yakho, izingalo zakho zinzima. Ukuqhubeka okuvela emzimbeni wakho, kuyinkinga kakhulu ekusebenziseni. Ngomqulu, isibonelo, kuzoba lula entanyeni yakho futhi emuva ukuwela izingalo zakho esifubeni sakho kunokuba zihambisane nazo.
Ukusebenzisa izingalo njengendlela yokwenza umsebenzi onzima kakhulu kuyindlela enhle uma inselele yilokho okulandelayo. Isibonelo, eziningi zokuzivocavoca ohlangothini lwezokukhahlela ohlangothini luzokwenziwa ngengalo ephezulu ukusuka emgqeni. Lokhu ngeke kube ukhetho lwakho uma udinga ukuhlinzeka ukweseka okungaphezulu komzimba wakho ophezulu. Khumbula, ngisho naseklasini, kukuwe ukwenza izinqumo ezifanele zokuphepha emzimbeni wakho.
5 - Bend Izindwangu Zakho Zokuvikela Umhlane Wakho
Ukuqhubekela phambili okuvamile kwama-Pilates umzimba okwenziwa ngemuva kungukuqala ngamadolo okugobile nezinyawo phansi phansi. Lesi yisimo esihle sokusebenza ingxenye yomzimba engaphezulu yomsebenzi ovela kuwo. Njengoba amandla esisu esakhiwa, futhi imilenze iqhubekela phambili endaweni yokubeka ithebula lapho amadolo egobile khona futhi ama-shins ahambisana nendawo. Lapha, kunezinselelo ezingezansi ezingezansi ukugcina i-pelvic nemilenze igxilile. Okokugcina, enye iyahamba ngokunyuswa okugcwele kwemilenze.
Ama-exercises amaningi we-Pilates angathuthukiswa ngokulandela lokhu kuqhubekela phambili. Uma wazi lezi zikhundla, ungasebenzisa okulungile kwezinga lakho.
Hlola lezi zivivinyo ngezikhundla ezahlukene zomlenze:
- Amakhulu
- Teaser With One Leg
- I-Low Leg Lowers
6 - Izindleko Eziphansi Zandisa Inselele
Qapha ukuphakama kwemilenze yakho.
Uma imilenze yakho ishicilelwe emoyeni, ezansi ziyizona, kunzima kakhulu izibeletho zakho ukuba zisebenze. Uma umhlane wakho uqala ukugoba njengoba uhla, imilenze yakho iphansi kakhulu futhi uzobeka umhlane wakho emuva. Kungcono kakhulu ukusebenza nemilenze kancane kancane, uthuthukise amandla omzimba okuzovikela umhlane wakho, bese uqala ukusebenza nokusebenza kwemilenze ephansi.
Sebenza ngokuphakama komlenze kulezi zivivinyo:
- Ukunyuka komlenze owodwa
- Amakhulu
I-7 - Uma Unamathelisi
Abantu abaningi banezinhlanzi eziqinile ezingazivumeli ukuba zihlale zikhululekile ngemilenze yazo ngqo. Indlela elula yokusebenza ama-hamstrings anamandla ekuzivocavoca ukuhlala ubeka ukuphakama okuncane ngaphansi kwezinqunu. Ithawula elihlungwe noma i-foam wedge isebenza kahle ngalokhu. Omunye angaphonsa ngamadolo kancane.
Zama lezi zivivinyo ngamadolo aguqe noma ngenkathi uhlezi phezulu:
8 - Ubuhlungu be-Wrist In Exercise Bearing Exercises
Ezimweni eziningi, i-foam noma i-folded pad raber pad ngaphansi kwesithende sesandla izothatha ingcindezi eyanele emzimbeni wesandla ukuze wenze ukuvivinya umzimba kube lula kulabo abanezinhlungu zesibindi.