Ukusebenza kwezempi kuyingxenye yomabili kanye nokusetshenziswa kwemishini yama-Pilates, okubhekiswe emuva kwengalo kahle. Kodwa-ke, kukhona ama-exercates e-Pilates okufanele afake umsebenzi wezingalo kodwa akwenziwanga ngaleyo ndlela.
Uma ufunda ukubandakanya izingalo zakho, ikakhulukazi ngemuva kwengalo, ngesikhathi sokuzivocavoca okuningi uzothola ukuzikhandla kwengalo kusuka ekuzivocavoca ongazange ucabange njengokuzivocavoca kwengalo.
Futhi, uzokwenza ukuqina komzimba okungaphezulu kakhulu kokuzivocavoca kwakho. Lokho kuzovula iveli entsha entsha yama- Pilates kuwe. Nansi ukusebenza okuyisisekelo kwengalo:
Bamba Ingalo Yakho Yonke, Ngokuyinhloko Ingemuva Yezempi
Uma wenza ukuvivinya umzimba emgqeni noma emshinini wemishini olala kuyo isilwane ngezandla zakho ezinhlangothini zakho, sebenzisa izingalo zakho. Ungavumeli balale lapho nje. Nansi indlela:
- Zizwa isisindo sezingalo zakho, amahlombe, kanye nesikhumba esivumelwaneni.
- Vula isifuba sakho futhi uvumele amahlombe akho awe phansi, kude nezindlebe zakho.
- Thola amandla okuya ezandleni zakho. Bese uthumela leyo nandla amandla akho ukuze iqhume izinyawo zakho endleleni eya engaphandle.
- Cindezela izintende zezandla zakho, ngaphasi kwezingaphambili zakho, nangeminyango yezingalo zakho ezingenhla ematheni.
- Kulula kalula umhlane wezintambo zakho phansi.
- Qaphela ukuthi wonke lo msebenzi uxhunyiwe kusuka enhlokweni yakho ngokusebenzisa amahlombe akho ezandleni zakho bese ubuyela emuva. Akuyona ehlukile.
Emuva Kokuqeqeshwa Kwezempi
Manje ake sibheke ezintathu zokusebenzisa umzimba we-Pilates njengezibonelo zendlela yokusebenzisa izingalo ezenzweni zokuzivocavoca ezingabheki "njengezivivinyo zengalo:
I-Curl yamaPelvic
Bheka isithombe esingenhla. Qaphela ukuthi izingalo zethu ze-model zisebenza kanjani. Ucindezela iminyango yezingalo zakhe phansi, izandla zakhe nezigqoko ziyizicabha, futhi izandla zakhe ziyafinyelela.
Lokhu kuzokwenza ukuvivinya komzimba ngokugcwele umzimba , yilokho esikwenzayo ePilates. Kubuye futhi kunikeze isisekelo esiqinile uma ethatha isinyathelo njengalezi ezingeni ezinzima kakhulu. Ibhuloho elinamahlombe kungaba yisibonelo salokho; ngakho-ke bekuyophakamisa phansi phansi kwe-reformer kanye nabanye abaningi. Uma uthola lesi simiso ngaphezulu, izinhlelo eziningi ozithola.
Phenduka
Uma ugcina isifuba sakho siphakamise futhi ucindezele ngemuva kwezingalo zakho ngezandla eziphathekayo bese ubeka izandla phezu kombhede njengoba uqhubekela phambili, uzothola kalula kakhulu. Zizwa amandla okuphikisa omshini phansi nangaphandle kwezingalo nezandla njengoba izinyathelo zakho ziphakamisa futhi uqhubekela phezulu. Khona-ke, cindezela emuva ngemuva kwezingalo nezandla emgqeni njengoba uhlehla phansi. Lokho kuzokuqinisa umqulu, okwenze kube lula, uvikelekile, futhi ugeleza kakhulu.
Uma uthola lo mbono wokusebenzisa ingalo emgqeni, phatha nawe kwezinye izingxenye zomgogodla ezifana ne- Pilates jack umese . Uyomangala ukuthi kungcono kangakanani ukuzizwa. Bese uzama ukuzivocavoca okufana nezikhali ezinqanyuliwe nebhayisikili . Lapho, izimbambo zakho ziboshwe ngezandla zakho zisiza ukusekela izinkalo zakho, kodwa uma uthola izimpande zezingalo ezingenhla zivuliwe, vula isifuba, bese ucindezela umhlane we-armpits phansi, uzoba namandla amaningi nesiteleka isisekelo sokunweba - futhi kuthatha ingcindezi emgodleni wakho obaluleke kakhulu.
Emfanekisweni amabili ngenhla, ubona "izingalo namahlombe emandla nokuzinza" umqondo oboniswe ngokuzivocavoca okusheshayo komgogodla.
Umjikelezo womlenze ongashadile
Zama ngokufaka izingxenyana zezingalo zakho emgqeni njengoba wenza izivivinyo ezenza inselele ukuqina komzimba wakho phezulu njengoba zihamba eceleni. Imibuthano Yomlenze ongabodwa iyona yokuqala kulabo abahamba ngokulandelana kwe-Pilates mat . Sihlale sifundisa ukuzinza kusukela emlenzeni njengoba umlenze uhamba, kodwa uma wengeza umsebenzi wezingalo zakho, uzobe usuqine kakhulu, futhi uthole umsebenzi omkhulu walokho. Khona-ke, uzobe ulungele ukuvivinya umzimba okunzima kakhulu / okuphansi okufana nomgogodla wokugcoba .
I-Army Whole, eya eCor
Silokhu sigxile emhlane wezingalo ngoba abantu bavame ukuyikhohlwa futhi bavusa ukuqhutshwa phambili kwengalo. Khona-ke sithola i-flabby triceps - amaphiko inkukhu nakho konke lokho. Kodwa manje njengoba usuqhubekile emuva kokuzikhandla kwengalo, ungasebenzisa lowo mzwelo ngisho noma ungacindezeli izingalo zakho kulowo matha. Izikhathi eziningi abantu bathola ukuthi ukuxhuma ngemuva kwengalo ibe yingqikithi kwakuyi-piece abayilahlekile ekuzivocavoca njengokudabuka kwamacala okuguqa nohlangothi olude, kungasaphathwa ngemishini yokusebenzisa imishini efana ne-tender transformer stretch, uchungechunge olude ngemuva, noma i-swan phezu kwanoma yini.
Udinga ukuguqulwa kwengalo egcwele cishe yonke imisebenzi yama-Pilates, mat , nemishini. Linda 'uze ubone ukuthi ukusebenzisa le nqubo elula kuvulwa kanjani amathuba okuzivocavoca ongayenza, nokuthi uthola kanjani izimpande zezingalo zakho.