I-Pilates yaziwa ngokusiza abantu ukuba bathuthukise amandla kanye nokuguquguquka. Isethi esilandelayo yama-Pilates elula ahlanganisa ukuzivocavoca okwandisa ukuguquguquka komhlane, umzimba wangaphambili, ohlangothini-umzimba, ama-hamstrings kanye nezinkalo.
Amandla okuyingxenye ye-stretch and equation equation ibaluleke kakhulu-yilokho okusiza ukugcina ubuqotho bomzimba kanye nokulungiswa njengoba omunye welula umsizi, noma ukwandisa uhla lokuhamba ngokuhlanganyela. Zonke lezi zivivinyo zithuthukisa kokubili amandla nokuguquguquka. Chofoza ngegama lokuthutha ukuze uthole isethi egcwele yemiyalelo.
I-Roll Down
I-roll roll phansi yindlela ehle kakhulu, ephelele. Iqala ngokuvula okuhle kwesifuba nokwandisa ngemuva futhi ifika emgqeni ojulile owehlukanisa kokubili kanye nezintambo.
Isihluthulelo Sesiliva
I-stretch enkulu ye-back and hamstrings, i- spine stretch inikeza isikhashana ukuzibeka ngaphambi kokuba uqhubekele ekuzivocavoca okuningi okunzima. Yenza isiphambano ngokulula kancane ekuqaleni komkhuba, noma ukuyisebenzise ukuze usule kakhulu ngokwengeziwe ekusebenzeni kwakho.
Labo abanezintambo eziqinile bangase bahleleke kakhulu behlezi ekuphakameni okuncane, njengengubo eboshwe noma ithawula.
Saw
Ubona umsebenzi othakazelisayo. Ukujikeleza kwe-trunk kudala ithuba lokuphikisana okuqinile ngokubhebhethekisa emuva kwezingxenyana zangaphandle kanye nezimpendulo zeminwe. Kanye nalokhu, kukhona ukujula okujulile esikhwameni kanye nesondlo esihle sezintambo.
Swan
I-Swan iyisenzo sokuvuselela emuva, ngakho-ke sinikeza i-counter enkulu yokwandisa ama-exercise amaningi we-flexion esiwenzayo ku-Pilates. I-Swan ihlanganisa izibeletho nezimpande ze-hip, njengoba ziqinisa izibeletho, emuva, emahlombe, emathangeni angaphakathi, nasezintanjeni.
Thatha isinyathelo esilandelayo ngokungeza uhlaka lwentamo. Lokhu kuzokuvumela ukuba usebenzise inkululeko elula yokuhamba umuntu angaba nayo lapho ikhanda nentamo isekelwe kahle ngumzimba oqinile futhi ozinzile ophezulu.
I-Mermaid Side Yelulela
I-Mermaid side ilula futhi ivula umzimba ohlangothini. Ukugcina izintambo zigxilwe njengoba ukufika okugcwele kwengalo kuthwala i-torso phezulu nangaphezulu kuzokuxhuma ukwedlula yonke indawo emzimbeni womzimba.
I-Hip Stretch
Lokhu kunweba okulula kepha okuhle kakhulu okuhlosiwe . Kuzokusiza ukuba ufike kuleyo ndawo eqinile nje ngemuva kwe-hip.