Ngezansi uhlu lokubhekisela lwezithombe eziphambili ze-Pilates kusukela ekulandeleni okujwayelekile kwe-Pilates mat . Ukuzivocavoca ngalunye kuboniswa ngemilayezo eyisisekelo "isikhumbuzo" nezixhumanisi ezichazwe ngokuningiliziwe, okufaka amaphethini wokuphefumula.
Izindlela ezithuthukisiwe ze-Pilates zenzelwe ukuba zenziwe ngokwezimo ezihlukahlukene zokuzivocavoca emazingeni ahlukene asebenza ndawonye ukuze enze ukuqeqeshwa okulinganiselayo, okunamandla. Ngaphambi kokuthi ungeze izivivinyo ezithuthukisiwe kumkhuba wakho, kufanele ube nomyalo wezivivinyo zokuqala neziphakathi.
I-coorkscrew
Themba ngemuva kwakho, cindezela izingemuva zezingalo ungene emgodini bese uqaqa emuva empilweni yakho engenhla. Imigqa ingaphezulu kweso lakho. Vula i-torso esezansi ukuze uthathe imilenze nezisindo ngakwesokudla (hlala uqinile emzimbeni wakho ophezulu). Gwema phansi njengoba uhla futhi ujikeleze imilenze yakho nxazonke ngakwesobunxele, uthatha izintambo lapho ukhuphuka ngakwesokunxele. 3 Ubuyela emuva ngakunye.
Isigqoko se-coorkscrew silandela umlenze ovulekile womlenze futhi silandelwa ngu- saw .
I-Swan Dive
Cindezela uze uhambe . Gcina ukunwetshwa okugcwele komgogodla njengoba udlulisa izingalo ngaphezulu. Gcina ukuma kwakho njengoba udonga phambili futhi ubuyele e-arc ende. Sebenzisa amandla okuphefumula kwakho nokulawula kusuka emisipha yomzimba ukukuhambisa. 6 Ukubuyela emuva.
Ukudilika kwe-Swan kuqala ngaphambi kokubona futhi kulandelwe ukukhishwa komlenze owodwa .
Umkhumbi Pull
Qala emhlane wakho, izandla ngemuva kwekhanda, imilenze iqhwa ibanga kude, izinyawo ziguquguquke. Ama-elbows ahlale evulekile njengoba uvala. Gwema imilenze yakho. Vula umgogodla wakho uze uqonde. Hinge emuva - emuva emuva. Qala esithombeni esiphansi ukuze uqhube phansi. 3 I-Reps. Sinezincomo emithonjeni yentamo evela ku-Pilates master othisha.
Ukudonsa umgogodla kulandelwa ukukhishwa kabili komlenze bese kulandelwa izikhali.
Izikrini
Ngemuva kwakho, vula izintambo zakho emgqeni, imilenze ndawonye bese uqondile. Sekela i-pelvis ngezandla eziphekiwe. Vula izinkalo zakho ukuze ube nomugqa omude kusuka ehlombe uphume emilenzeni. (Kuyinto yokwelapha okungeyona hlangothi nokwandiswa kwe-hip eyenza lokhu kube ukuvivinya umzimba). Scissor imilenze ngokugcizelela kakhulu ekuvuleni umlenze womlenze ongezansi njengokuletha umlenze ophezulu kuwe. 6 Ukubuyela emuva.
Izikrini zandulelwa ngenduku yentamo futhi zilandelwa ibhayisikili.
Ibhayisikili
Emuva kwakho, gxuma izinkalo zakho ematheni bese usekela ngezandla eziphekiwe. Vula izinkalo zakho ukuze ube nomugqa omude kusuka ehlombe uphume emilenzeni. (Kuyinto yokwelapha okungeyona hlangothi nokwandiswa kwe-hip eyenza lokhu kube ukuvivinya umzimba). Shisa imilenze iqonde ngokugxila kakhulu ekuvuleni umlenze womlenze ongezansi njengokuletha umlenze ophezulu kuwe. Bhonqa idolo eliphansi ukuze uqale ibhayisikili imilenze. Okungcono, inzwane yomlenze ongaphansi ithayela umbhede. 6 Ukubuyela emuva.
Ibhayisikili lilandelwa izikrini futhi lilandelwa ibhuloho lehlombe.
Ibhuloho Eligcwele Ngesifo
Emuva wakho, izingalo eziqondile zihlangene. Amaqhubu aphethwe, izinyawo zihlala phansi phansi. Cindezela ngqo kuze kufike endaweni yebhuloho isikhundla (hhayi i-curl up). Amandla angase asekele i-pelvis. Ukwandisa umlenze owodwa, izinzwane zikhomba kancane. Khipha umlenze kuze kube ngu-90 degrees bese ubuyela esimweni esandisiwe. 3 Uhamba ngomlenze ngamunye.
Ibhuloho elinamahlombe lihamba phambili ngebhayisikili futhi lilandelwa yi- spin twist .
Jack Knife
Qala ngemuva. Hlanganisa ngemilenze ndawonye. Imigqa ingaphezulu kweso lakho. UJack ubophe imilenze phezulu njengokungathi ubeka izinzwani endaweni ephansi. Ama-Hips anwetshiwe futhi isisindo sisebhantshini lehlombe nasemuva kwezingalo. Imisindo ingabuya njengoba uqhubeka phansi.
Umkhwa weJack ulandelwa yi-spin twist futhi ulandelwa ukukhahla eceleni.
I-Hip Twist
Uhlezi ngezandla ngemuva kwakho, izintende ezitsheni, eminwe. Thatha amadolo esifubeni bese wandisa imilenze phezulu, izinzwane zikhomba. Zungeza imilenze, uzigcine ndawonye, ngakwesokudla nangaphansi ezungeze ngakwesokunxele nangaphezulu. I-torso ephezulu eqinile. 3 Ubuyela emuva ngakunye.
I-Hip twist ilandelwa yi- teaser futhi ilandelwa ukubhukuda .
I-Kneeling Side Kick
Ngaphandle, faka isandla esisodwa phansi phansi ngqo. Esinye isandla sisekhanda. Yandisa umlenze ophezulu ohlangothini. Khipha umlenze ophezulu phambili bese uwuhlwitha ngemuva. I-torso igxilile. 4 Uhamba ngomlenze ngamunye.
Ukukhahlela eceleni komgwaqo kulandelwa umlenze emuva bese kulandelwa ukugoba.
I-Side Bend
Hlala ngemilenze ifakwe eceleni. Inyawo eliphezulu phambi kwezinyawo ezansi. Ukusekela ingalo ngokuqondile ngesundu ematini.
Cindezela phezulu ukuze usebenzise umzila omude osekelwe ezinyaweni zakho nasesandleni esisekelayo. Ama-Hips namahlombe atholakala ngokuqondile. Vula ingalo phezulu phezulu futhi welula izimbambo phezulu ukuze wenze i-arc yomzimba. Lethisa ingalo emuva ohlangothini. Buyela esimweni sokuqala. 3 Ubuyela eceleni.
Ukugoba okuhamba phambili kulandelwa ukuguqa ngakwesokudla futhi kulandelwa yi-boomerang.
Boomerang
Uhlezi ku-C-curve ngemilenze iqonde, omunye phezu komunye. Phindela emuva uthathe imilenze phezulu, shintsha imilenze.
Roll up to teaser. Bamba i-teaser, ufeze izingalo emuva, uphonsa izandla bese ulula. Thatha imilenze phansi, ulethe izingalo nxazonke. Yelulela phambili. Qala umqulu emuva. 6 Ukubuyela emuva.
I-Boomerang ilandelwa yi-bend side futhi ilandelwa uphawu .
Udoti
Qala uhlezi ngendlela ephihliwe ngemilenze yakho ewela ezinyaweni, izinyawo phansi bese ugcinwe ngezandla zakho. Hlala uphahla bese uphindela emuva ebhande lakho lehlombe. Shintsha izinyawo zakho. Roll phambili, ngokulawula, ekhanda lakho. Thatha intamo elula elula lapha. 6 Ukubuyela emuva.
I-Crab ilandelwa uphawu futhi ilandelwa ukugwedla.
Ukuduma
Ngesisu sakho, ugcine imilenze yakho isondelene kakhulu, ngangokunokwenzeka, ukuguqa ngamadolo bese ufika emuva bese ubamba izinyawo zakho. Umgogodla wakho uzoba ngejika elide. Gwema izandla zakho ngezandla zakho. Sebenzisa leso senzo nokuphefumula kwakho ukuze udale ukunyakaza okuzulazulayo. 6 Ukubuyela emuva.
Ukugubha kulandelwa yi-crab bese kulandelwa ibhalansi yokulawula.
Lawula ukulinganisa
Qala emuva kwakho, imilenze iqonde phansi. Hlanganisa ngemilenze ndawonye. Gxuma izingalo phezulu futhi uzungeze ukuqonda izinyawo.
Vula i-hip yakho ukuze unwebe umlenze owodwa kuze kube sehlahleni. Shintsha imilenze. 6 Ukubuyela emuva.
Ibhalansi yokulawula ilandelwa ngokugwedla futhi kulandelwe yi- push up .