Leli setha le-Pilates umzimba lenzelwe ukukuhlinzekela nge-home-routine futhi likusize ukuba ujwayele ukujwayela umzimba wama-Pilates, kungakhathaliseki ukuthi ukhona omusha noma unolwazi. Lezi zivivinyo zihlakulela amandla okuqala, ukuzinza, nokuguquguquka okubizwa ngokuthi i-Pilates idumile.
Ukugxiliswa kwemisipha yomsebenzi ngamunye kuphawulwe ukuze ukwazi ukuqondisa isimiso sakho. Sicela uhlale ukhumbule ukuthi zonke izinhlobo ze- Pilates zibandakanya imisipha yomzimba yangaphakathi. Zizwe ukhululekile ukukhetha noma yikuphi ohlwini oluvela emsebenzini wokusebenza. Kukhona amanothi wokuguqulwa emiyalweni egcwele yokusebenza ngamunye.
I-Pilates evusa ukufudumala
Iqoqo lokufudumala lokuzivocavoca kubaluleke kakhulu ekufundiseni izisekelo ze-Pilates movement. Futhi balungiselela umzimba ukuze usebenze ngokuphepha ngokuzivocavoca okunye okunzima kamuva. Ngisho noma weqa izinyathelo ezilandelayo, khetha okungenani izinyathelo ezimbili noma ezintathu ezifudumele ukuze uqale umjikelezo ngamunye we-Pilates owenzayo. Thatha umuthi bese uqala.
I-Ab Scoop
Ukuzivocavoca: Isikhumba Phawula / Ab Scoop .
Indawo ekhonjiwe : Abdominals-ikakhulukazi iphakethe lesithupha noma i-Rectus Abdominis.
Lokhu akusikho okweqile. Izibeletho kufanele zihanjiswe phansi zibe yiziqu ezijulile njengoba uzisebenzisa ukulawula i-curl esheshayo, ebushelelezi futhi ehla. Ukuqondile kulolu hlobo lokuqoqa kungenye yezimfihlo ze-Pilates.
2 - Amakhulu
Ukuzivocavoca: Amakhulu
Indawo ekhonjiwe : Abdominals, Breathing
Izisu zakho zizoxoshwa ngokujulile, ngakho-ke uzodinga ukusebenzisa amandla akho amaphaphu ngokuphefumula zibe izimbambo zakho zangemuva nangaphansi. Sebenzisa i-abs yakho ukuzibamba-ungavumeli intamo yakho namahlombe wenze wonke umsebenzi.
3 - I-Roll Up
Ukuzivocavoca: I-Roll Up
Indawo ekhonjiwe : Abdominals
Sebenzisa izibeletho zakho ukuze uqhube phansi uphinde uhlawule ngokulawula. Ungathembeki ekugxileni noma uvumele imilenze yakho iphakamise umthamo. I-Pilates iphathelene nokulawula, futhi yilapho uwakha khona ukulawula.
4 - Omunye Umjikelezo Wesigungu
Ukuzivocavoca: Omunye Umjikelezo Wesigungu .
Indawo ekhonjiwe : Abdominals, Amathanga, ama-Hip Flexors
Izibeletho zigcina i-pelvis igxile njengoba umlenze uhamba. Awekho ukugubha nokugubha! Qinisekisa ukusebenzisa uhla lwakho olugcwele lokunyakaza ngaphandle kokulahlekelwa ukulawula.
5 - Ukuhamba njengeBhola
Ukuzivocavoca: Ukukhwela njengeBhola
Indawo ekhonjiwe : Abdominals, Ukuhamba Kwamaphaza
Hlala ku-curve yakho yonke umsebenzi. Qala kabusha umqulu nge-abs hhayi ngokuwa emuva noma ukusebenzisa amandla.
6 - I-Balance Leg Balance
Ukuzivocavoca: I- Balance Legance Open
Indawo ekhonjiwe : Abdominals, Hamstring Mobility
Sebenzisa izibeletho zakho kanye nemisipha yangemva ukulawula i-pose. Zama ukusebenza ngezandla nemilenze eqondile kungenzeka. Uma ingasebenzi ekuqaleni, qhubeka uqhuba. Uzofika lapho!
7 - I-Side Kick Series
Ukuzivocavoca: I- Side Kick Series
Indawo ekhonjiwe : Abdominals, yonke imisipha yethanga-ikakhulukazi ithanga langaphakathi
Yisebenze isibambo kanye nemilenze. Izimbambo kufanele zihlale zisekelwa kulo lonke ukuphindaphinda. Ungavumeli badilize kumat.
8 - Front Support / Plank
Ukuzivocavoca: Front Support / Plank
Indawo ekhonjiwe : Izitshalo ezidlulile, izibeletho, amahlombe, izikhali
Hlala emgqeni owodwa kusuka ezithendeni zakho ezindlebeni zakho. Nakuba ukugxila kunomzimba ophezulu, uma uhlanganisa imilenze futhi ucabanga ukuthi ucindezela ndawonye, ukuvivinya umzimba kuzoba lula.
9 - Sawubona
Ukuzivocavoca: Saw
Indawo ekhonjiwe : Ukuxubha, Ithanga langaphakathi, Izenzo, Ukubuyela emuva
Gcina izintambo zakho ziboshwe futhi zisezingeni njengoba uguqula ohlangothini. Sebenzisa ukuphikiswa lapho ufika phambili ukuze ufike emuva ngesikhathi esifanayo.
10 - I-Mermaid
Ukuzivocavoca: I- Mermaid
Indawo ekhonjiwe: I- Side stretch
Bendza umzimba wakho ngqo eceleni uma usule, njengokungathi ungaphakathi kwamabili amabili weglasi. Gcina umlenze ohlangothini lwakho olude.
11 - I-Swan Prep
Ukuzivocavoca: I- Swan Prep
Indawo ekhonjiwe : Ukudlulela emuva, Ukwelula kwesisu
I-Swan inikeza i-counter enhle kakhulu elula emisebenzini eminingi yokuhamba nge-flexion esenza ku-Pilates. Lokhu kuhamba kwansuku zonke.
I-12 - Roll Down
Ukuzivocavoca: I- Wall Roll Down
Indawo ekhonjiwe : Abondinals, Back and Hamstring stretch
Sebenzisa lo msebenzi njengenguquko ukusuka ekwenzeni isimiso sakho sePilates ukuze uthwale ukuma okuhle ekuphileni kwakho kwansuku zonke. Cindezela lokhu kuthutha emisebenzini yakho yansuku zonke.