Funda i-Classical Workout ye-Classical
Ngisho noma umuntu oyothola ukuhluka okukhulu ngendlela iPrates yokuzivocavoca evezwa ngayo namhlanje, kunomyalelo wendabuko wangempela emisebenzini yama-Pilates mat asisetshenziswe nguJoseph Pilates .
Ngezansi kukhona amasampula wokuzivocavoca okuqala oku-10 okuvezwa kwe-Classic Pilates, okufaka ukufudumala okuyisisekelo. Ukuzivocavoca ohlelweni lwendabuko kudala ukuvivinya umzimba okunzima, ikakhulukazi izibeletho. Abafundisi abaningi kanye namakilasi azoqala kuqala loluhlelo lwama-classic ngezinye izindlela zokufudumala.
Ngamunye usebenzise amanothi okukhumbuza izikhumbuzo zokusiza labo abaqala ukuthuthukisa amandla abo okuqala noma abanezinselele zomzimba.
Amakhulu
Amakhulu ayakha amandla angaphakathi, amandla, nokusebenzisana. Ukwenza lo msebenzi kufanele uhlanganyele ngokuphelele imisipha yomzimba njengoba uqhuba iphethini yokuphefumulela enamandla.
Ukuguqulwa kwamakhulu kuhlanganisa ukusebenza nemilenze ephakeme, noma ukugoba kancane, bese ushiya ikhanda phansi.
Kunezivivinyo ongazenza ukuze uzilungiselele amakhulu angasiza ekuthuthukiseni ifomu lakho.
I-Roll Up
I-roll-up iyinselele enkulu emisipha yomzimba kanye nokucacisa okuhle komgogodla. Kuye kwashiwo ukuthi i-Roll Up eyodwa eyenziwe kahle ilingana nezihlalo eziyisithupha ezijwayelekile, futhi kungcono kakhulu kunezinkinobho zokudala isisu esiswini.
Umqulu osekelwe emuva nokuphakanyiswa kwesifuba ukuqeqeshwa okuhle kokuqeqeshwa kwe-Roll Up.
I-Roll Over
Leli phepha lingenye yalezi zivivinyo uJoseph Pilates azibheka njengezivuselela umgogodla. Lokhu kuhilela ukukhuluma okuningi komgogodla, futhi indlela ewukuphela yokulawula ukuthi ukusebenzisa imisipha yakho yesisu.
Khumbula, ukuguqa kuya kuphela ekugcineni kwamagxa. Awuyikukhuphuka entanyeni.
Omunye Umjikelezo Wemlenze
Umjikelezo womlenze oyedwa uphazamisa ukuqiniswa komzimba, njengoba umuntu kufanele agcine yonke i-trunk-kuhlanganise neziswini-namanje njengemigqa eyodwa yomlenze ngokuzimela.
Lungisa lesi sinyathelo ngokuthatha umlenze ongewona umsebenzi oboshwe ngonyawo phansi phansi. Ibhande lomlenze osebenzayo lingabuye liboshwe kancane.
Ukuqhafaza njengeBhola
Ukuqala kokuzivocavoca, ukugoqa njengebhola , kuvuselela umgogodla, kusebenze ngokujulile izibeletho futhi kusihlolisise ukugeleza kwangaphakathi kokunyakaza nokuphefumula emzimbeni.
Ukuguqulwa kokugubha njengebhola kuhlanganisa ukubamba izithanga ngemuva kwamadolo nokuvula imilenze iqhubeke emzimbeni. Ungenzi ukuvivinya umzimba uma unenkinga emuva noma entanyeni.
Ukunyuka komlenze owodwa
Ukwandisa umlenze ongashadile uvame ukubalulwa njengomsebenzi osiza ukubhekisa i-abs engezansi. Yiqiniso, isebenza wonke umgogodla, odinga amandla nokuqina njengomuntu ogcina igceke lomzimba ongaphezulu futhi ugcine umlenze uqinile ngenkathi ushintsha izikhundla zomlenze nezandla.
Shintsha umlenze owodwa ulula ngokushiya ikhanda lakho phansi noma usebenza nemilenze yakho ephakeme.
Ukunyuka komlenze ombini
Ukuya ngamandla angaphezu kwamathumbu nokukhuthazela, silandela umlenze owodwa onwetshiwe ngomlenze womabili . Lokhu kuhamba ngendlela ecacile yokuzwa ukusebenza kusukela emzimbeni womzimba njengoba izingalo nemilenze kufinyelela kude futhi babuyele ndawonye.
Isihluthulelo Sesiliva
Ukwelula kwesipiliyoni yisivivinyo somzimba we-Pilates esizizwa sihle ngempela. Nakuba kusekhona ukuvotela okwenziwa nge-abs isiphakamiso, ukugcizelelwa kushintshile ekusweleni umgogodla. Ukwehliswa kwe-spine kungase kube yinto elula yezintambo kanye nomzuzwana wokuzibeka ngaphakathi ngaphambi kokuba uqhubekele ekuzivocavoca okuningi okunzima.
Ukwelula okuncane kakhulu kudinga ukuguqulwa okuningi, kodwa labo abanamathunti abanzi bangase bafune ukuhlala emanzini amancane noma ukuguqa kancane ngamadolo. Ukwelula kwesikebhe kungenziwa nangezingalo ezingezansi, izinyathelo ezingezansi phansi.
Vula i-Leg Rocker
Ukuvula umlenze womlenze ukuvivinya umzimba okujulile kwesisu. Ukuguqulwa kuzokuvela ekujuleni ngaphakathi komgogodla, hhayi ekugxilweni. Ukuphonsa ikhanda lakho ukuze uhambe, noma ukuzishaya ngokudonsa emilenzeni, akuyona ingxenye yalo.
Kwabanye, ukuzivocavoca umzimba kunzima futhi kwabanye, akusizo impilo ngemuva. Ukuvula ibhalansi yelungu kuyindlela evulekile yokuvula umlenze womlenze.