Izinyathelo Zomsebenzi Wempumelelo Wokusebenza
Kuhle ukuya eklasini ye-Pilates, usebenze nomqeqeshi noma ulandele ividiyo, kodwa ukwazi ukuthi ungayilungiselela kanjani isimiso sokuzivocavoca ungenye yezindlela ezinhle kakhulu zokusekela imigomo yakho yokufaneleka. Amaphuzu ambalwa ayisisekelo azokusiza ukuthi udale ukusebenza okusebenzayo noma ngabe ukuphi.
Sebenzisa izakhi zesimiso esihle ngezansi ukukusiza ukuhlela ukukhetha kokuzivocavoca kwakho bese uhlela uhlelo lokuzivocavoca oluphephile, olulinganiselayo futhi olusebenzayo.
Yenza uhlelo
Uma usuqala ukuzivocavoca umzimba, kuyilinga ukuyiqondisa, ukwenza noma yikuphi ukuzivocavoca okusemakhanda akho okwamanje. Kodwa-ke, ngaphambi kokuba uqale ukuhamba, uma ubeka uhlelo (ngokusemthethweni ephepheni) uzokwenza ukuqeqeshwa okuphakeme kakhulu kunalokho okuzokwenzeka lapho uhamba khona.
Ezinye izinto ongase uzifune ukucabanga ngazo nge-pilates yakho yokuzivocavoca ziyimigomo yakho yosuku, amandla akho kanye nokuthi kukhona izindawo eziqondene nomzimba ofuna ukuzisebenzela noma cha. Ukugcina ilogi yokuzivocavoca kungaba usizo olukhulu ekuhleleni ukusebenza kwakho. Ungase ube nokuzivocavoca okunye owaziyo ukuthi ufuna ukukwenza. Uma kunjalo, bangakunika isiqondiso futhi ungacabanga ukuthi yikuphi ukuvivinya umzimba okuzokwenza ukuhola okuhle kokuzivocavoca kwakho.
I-Warmup ne-Centering
Ukuzivocavoca okuhle kunesiqalo esiqondile, esiphakathi nasekugcineni. Thatha umzuzwana ekuqaleni kokuzivocavoca kwakho ukusetha inhloso yakho, uxhumane nomoya wakho bese uvumelanisa ingqondo nomzimba ngomsebenzi ozayo.
Ukuze uqale ukufudumala umzimba, khetha ukuzivocavoca nokwelula okulula kakhulu kuwe. Kungenzeka kube izinguqulo eziguquguqukayo zokuzivocavoca ozowenza ngendlela yabo egcwele kamuva. Umqondo uwukuthi ungene emzimbeni wakho futhi ukhulule imisipha, kodwa ungapheli.
Ungase futhi ufune ukuhlola izimiso ze-Pilates : ukugxilisa, ukuhlushwa, ukulawula, ukucacisa, ukuphefumula nokugeleza. Lezi zimiso zazisa zonke izici ze-Pilates Workout.
Sebenzisa Umzimba Ophelele
Uma usungena emsebenzini wakho, uzobe ukhetha ukuzivocavoca okuningi. Uma unesikhathi esincane kakhulu, ungase ukhethe ukwenza ukulandelana okuhlosiwe. Ukuzivocavoca okungapheli noma emuva, isibonelo. Okungcono, uzokhetha inhlanganisela yezivivinyo ezikhuluma ngomzimba wonke. Kungasiza ukucabangela ukugcizelela kokuzivocavoca-phezulu noma phansi nangaphambili noma ngemuva kokwenza okuqinisekisiwe ukuthi wenza isimiso esilinganiselwe.
Futhi, ukugcina isimiso se-counter esikulo engqondweni kuyasiza. Imizila ye-Pilates inamandla kakhulu ekuhambeni kokusebenza kwe-flexion kunokuba kusetshenziselwe ukunyusa umzimba, kodwa kubalulekile ukulinganisa uchungechunge lwezandla ze-flexion nge-exercise extension noma ezimbili.
Izinga nokuguquka
Uma usufudumala ngokugcwele, isimiso sakho kufanele sifake ukuzivocavoca okukukhuthaza ukuthi ukwandise uhla lwakho lokuhamba. Lezi zizokwelula nokuzivocavoca okuvula ukunyakaza emajoyini. Lesi yisikhathi sokufaka izivivinyo ezishintshayo nokuguqula umzimba. Ukuzivocavoca okuguqula umgogodla kufanele kwenziwe ngokucophelela futhi akufanele kwenziwe kuze kube yilapho izidumbu zifudumala.
Izenzo zesampula nge-rotation zifaka:
Yenza ukuguqulwa
Ukuguqulwa kungokugcina ukusebenza kwakho kuyithakazelisayo, kuyinselele futhi kuphephile. Ukuguqula ukuzivocavoca ukugcina inhloso yangempela yokuzivocavoca kodwa ukulungiswa ukuze kube lula noma kunzima kakhulu, noma ukuvikela indawo ethile yomzimba. Kuzuzisa ukuzijwayeza ngezinto eziyisisekelo zokwenza ukuguqulwa kokuzivocavoca. Lena enye yezindlela ezingcono kakhulu ongazenza umkhuba ngezidingo zakho ezithile.
Ukwengeza Inzalo Nokuhlukahluka
Ukuhluka kukhona ukuguqulwa, kodwa ungacabanga ngokuhlukahluka ngokuvumelana nesimiso sakho jikelele. Uma unesithukuthezi, awunaki. Uma ungayinaki, awuzuzi okuningi ekuzivocavoca kwakho.
Yenza isimiso futhi uphonsa okuthile okusha kuyo njengendlela entsha yokwenza umsebenzi noma ukwengeza ucezu olusha lwemishini njengombuthano womlingo, ibhande lokuzivocavoca noma ibhola.
Enye yezindlela ezingcono kakhulu zokwengeza isithakazelo nokubaluleka ekusebenzeni kwakho ukwamukela ngokugcwele imigomo ye-Pilates . Benza umsebenzi wokuzivocavoca nje ngokuba nje ukuzivocavoca endaweni yokuhlangana komzimba / engqondweni. Lokhu kuyisihluthulelo sangempela ekusebenzeni okujulile kwendlela ye-Pilates.
Qedela Ngobukhona
Ukuqedela kungenye yezinguquko ezibaluleke kakhulu emsebenzini. Yenza ngokucophelela. Khetha izindlela ezimbalwa zokuletha ijubane phansi. Ungase ubuyele ngisho nokuzivocavoca okuncane okwenzile ekuqaleni. Thatha ukunakwa kwakho ngaphakathi bese ulawula ukuphefumula kwakho.
I-Pilates iyindlela yokufaneleka yokusebenza. Kakhulu ngokulungiselela umzimba wakho ukuba uhambe kahle nangendlela efanele ekuphileni kwansuku zonke. Indlela enhle yokwenza ushintsho kusuka kwimodi yokuzivocavoca kuya empilweni yansuku zonke ukuqeda ukuhlolwa okusheshayo kokuhamba kwesikhathi .
Thatha isikhashana ukuvuma umsebenzi omuhle owenzile bese uhlola ukuthi umzimba wakho uzizwa kanjani. Ngethemba ukuthi ukuqeqeshwa kwakho kukushiye uzizwe ubude, ulinganise, ugxile futhi uqine.