I-Pilates Ibonisa Ukuthi Ungayenza Embhedeni

6 Ukuhambisa Ukuvusa Wena Up

Imizimba ye-Pilates inomlando omude wokuqhutshwa embhedeni. Eqinisweni, abantu abaningi babona izakhi zokuzivocavoca zikaJoseph Pilates emisebenzini ayenzile ekusizeni ukuvuselela abanye ababoshiwe e-Isle of Man eWWI kanye namasosha alimala ngemva kwempi, okuningi esingazi ukuthi kwenzeke ngaphakathi nangemibhede. Kuzo zonke izinsuku zokuphila kwakhe, uJoseph Pilates wayelokhu ekhathalela indlela yokuphila nezici zokuvuselela umsebenzi wakhe futhi waze wafaka ilungelo lobunikazi bakhe ngombhede-uhlobo lweV.

Indlela yeJoseph Pilates, i- Contrology njengoba ebizwa ngayo, ingathatha abantu yonke indlela eya ezindaweni eziphakeme zokuzivocavoca ngakho imishanguzo eminingi yePilates ayikwazi ukuqhutshwa embhedeni, kodwa izimiso eziningi zezemidlalo zingakwazi. Umqeqeshi uSiri Galliano uye wafanisa lezi zivivinyo eziyisithupha zokujwayela i- Pilates kulabo abadinga noma abafuna ukuzivocavoca embhedeni.

Lezi zivivinyo azizona iziqondiso zanoma yiluphi uhlobo futhi labo abanenkinga yezempilo kufanele baxoxisane ngezinhlelo zokuzivocavoca nomsebenzi wabo wezempilo. Abaqalayo nabo bafuna ukuzijwayeza ngemigomo yePilates nokuhamba okuyisisekelo .

Lezi zivivinyo azikho ebanzi noma ezinkulu noma ngaphezulu kunomzimba wakho. Ukunciphisa umzimba , ukuvivinya umzimba kungenziwa kulabo abagulayo noma abalimele, noma ukuzithobisa. Kwenziwe ngamandla, bavusa ukujikeleza kwakho nesistimu yezinzwa ngemva kokulala ubusuku obude .

Ukuphefumula

Qala ngokuphefumula ngokucophelela.

1. Ngemuva kwakho, landa izingalo nemilenze yakho, umhlane wakho nentamo yakho, futhi uthathe ukulawula ukuphefumula kwakho.
2. Qaphela ngokucophelela umzimba wakho ukuzwa isimo sawo. Zizwa ukuthi izimbambo zanda ngaseceleni uma ukhula, ubale kancane kancane imizuzwana emihlanu kuze kube amaphaphu akho agcwele.
3. Hlanganisa ngokulinganayo, ukuvala izimbambo nokudonsa isisu, ukucindezela umoya wonke.
4. Phinda lokhu izikhathi ezingu-9.

I-Pilates i-Tendon Yokunciphisa Ukuzivocavoca Ilungiswe Ukulala

I-tendon welula ivame ukuqhutshwa kwi-Pilates reformer. Lokhu kuyishintsha ukuze isebenzise embhedeni.

1. Letha izithende zakho ndawonye bese uphonsa izithende zakho njengoba usula izinzwane zakho ekhanda lakho imizuzwana emithathu.
2. Bese ukhomba izinzwane kude nawe.
3. Phinda izikhathi ezingu-9.

I-Pilates I-Double Leg Stretch Ukuzivocavoca Ukulungiswa Ukulala

Ukwelula umlenze womabili kungukuzivocavoca okuphakathi okusebenza izibeletho, ukukhanya okuvela emandleni amakhulu .

1. Letha amadolo womabili esifubeni sakho bese ubamba emagqumeni akho, welula umhlane wakho ophansi.
2. Bamba isikhundla se-10 eside, ukuphefumula okujulile, ukudonsa esiswini ku-exhale ukusikhipha izitho zangaphakathi zokugaya nokukhipha igesi emathunjini.

Pilates Single Circle Circle Ukuzivocavoca Ukulungiswa Ukulala

Umjikelezo womlenze oyedwa uphazamisa amandla akho amakhulu kanye nokuzinza kwe-pelvic. Ibuye iqinise imikhakha kanye ne-hamstrings iphinde ithuthukise ukujoyina okunempilo kwe-hip.

1. Phakamisa umlenze wakho wokunene ngqo. Uma ungakwazi, ubambe izinzwani ngezandla zombili. Uma ungeke ukwazi ukubamba izinzwane zakho, ubambe ithole lakho noma ithanga bese ufinyelela isithende sakho esihlahleni.
2. Linganisa umlenze wesokunxele kude nawe.
3. Bamba lesi sikhundla ukuphefumula okungu-10.
4. Khipha izandla zakho, bese ubeka izingalo nezandla zakho kude ngezinhlangothi zakho.
5. Yenza imibuthano encane engu-10 ekuqondeni ngalunye ngomlenze wakho owandisiwe ukuze ubambise ukuhlanganyela kwe-hip.
6. Phinda ngaphesheya.

Ukuphakamisa Ukuzivocavoca Kwepelvic

Ukuphakama kwe-pelvic kungenye indlela ejwayelekile eyenziwa ku-reformer.

1. Bhonqa ngamadolo bese unyawo lwakho embhedeni wezintambo ngaphandle.
2. Faka isikhumba sakho emabhodweni akho, cindezela izintambo zakho, uphakamise umzimba wakho ophansi ngenani lamasekhondi amahlanu.
3. Kanciphisa kancane ukubuyela emuva embalwa kwemizuzwana emihlanu, ukufaka umgogodla emgumbini.
4. Phinda izikhathi ezingu-9.

I-Hip Ukuvula Ukuzivocavoca

Lokhu kuvivinya kwe-hip kungase kuthiwa i-frog.

• Letha izinyawo zezinyawo zakho ndawonye eduze komzimba wakho njengoba unakho, futhi uvumele amadolo akho avuleke.
• Ukuphumula lapho uphefumula ngokujulile.

USiri Galliano ubelokhu efundisa uPilates amashumi eminyaka. Uqinisekiswe njengomfundisi we- Pilates nguRomana Kryzanowska . Uhambela izwe lonke kanye nokufundisa othisha emhlabeni. USiri ungumsunguli we-Big Bear Pilates Festival futhi ugcina i-studio yama-Pilates eBig Bear, eCalifornia.