Indlela Yokusebenzisa I-Pilates Yokusekela Ukukhulelwa Kwe-Fit
Abesifazane abaningi bathola ukuthi i-Pilates ibe enye yezindlela ezingcono zokuzivocavoca okufanele zenze, kokubili nangemva kokukhulelwa kwabo. Esinye sezizathu eziphezulu zokuphilisa nokukhulelwa zihamba kahle kakhulu ukuthi i-Pilates inkulu ekwakheni amandla amakhulu . Uma izibeletho zakho, emuva, kanye ne- pelvic floor / i-Kegel imisipha ikhonjiwe, izosekela ukukhulelwa okukhululekile nokubeletha. I-Pilates nayo idume ngokusiza abomama abasha ukuthola izibalo zabo ngemuva kokuzalwa kwengane!
Esinye isizathu esikhulu sokwenza i-Pilates ekukhulelwe yilokho i-Pilates eguquguqukayo. Imisindo eminingi ye- Pilates ingashintshwa njengoba umzimba wakho namakhono akho ashintsha. Ukuguqulwa kukusiza ukuthi ugcine inhloso yalolu hlelo, kodwa ulungise ifomu ukusebenzela umzimba wakho. Funda ukuguqulwa kokuzivocavoca for isingeniso kuya ukuguqulwa.
Thola Ukufundisa Okuhle
Okokuqala, hlola nodokotela noma umbelethisi wakho.
Uma ungakaze wenze i-Pilates ngaphambili, kuyoba kubalulekile kuwe ukuthi uthole isigaba se-Pilates ngaphambi kokuzalwa noma umfundisi ongakunika okuningi kokunakwa eyodwa. Akunconywa ukuthi uqale ukwenza i-Pilates ngokwakho uma ungakaze usebenze ngokuyisisekelo. Ungase ufune ukufunda Amacebiso Wokukhetha Umfundisi Wakho .
Uma usuvele une- Pilates background , kusengcono ukuthatha isigaba se-Pilates ngaphambi kokubeletha noma usebenze ngokuqondile nomfundisi. Noma kunjalo, kunezinombolo zama-DVD, amavidiyo, nezincwadi ezingase zisekele umkhuba wakho.
Ukudla, Amanzi, Namandla
Usuvele udla amabili, kepha uma usebenzisa wena ushisa amakholori amaningi futhi ulahlekelwa ngamanzi ngempuphu. Ngakho-ke, uzodinga ukwandisa ukudla kwakho kwe-caloric futhi uhlale unamanzi.
I-Pilates yama-Prenatal ayinzima kakhulu, kepha uzofuna ukuqinisekisa ukuthi unake umzimba wakho (nomntanakho) bese uhamba ngejubane.
Amazinga wakho wamandla azoshintsha futhi awufuni ukudlula. Ochwepheshe abathile bokuzikhandla babonisa ukuhlolwa kwenkulumo . Uma uphelelwa umoya ukuze ukhulume ngezwi elingavamile kanye nethempo, sekuyisikhathi sokunciphisa. Ezinye izibonakaliso okudingeka uzithathe ikhefu ziwuzizungu, uzizwa unqabile, unomsindo, inhliziyo yokugijima, ukuphefumula okuncane, iziphazamiso ze-uterine, ukuphuma kwamanzi noma ukuvuza okukhipha amanzi, nokukhanda ikhanda.
Njengoba Umzimba Wakho Ushintsha
Njengoba ingane yakho ikhula isikhungo sakho sedonsela phansi sizoshintsha. Ungathola ukuthi udinga ukuba uqaphe xaxa lapho wenza izinto ezithile ozisebenzisayo ukwenza njengokuthanda ukukhuphuka nokuya emsebenzini womsebenzi , ukuvula noma ukuvala i-reformer, noma ukusebenzela ibhola lokuzivocavoca .
Izinguquko ze-Hormonal ngesikhathi sokukhulelwa zikhuthaza ukuguquguquka kwamalungu nezimbungulu. Abesifazane bahlangabezana nokuhlukunyezwa kwemisipha nemigqa yabo ngalesi sikhathi ngoba imizimba yabo yenza ngokuhlakanipha "yokwelula". Uzofuna uqiniseke ukuthi ungaphindaphindi. Ukusebenza kuzinyathelo ezincane zokunyakaza kaningi kuyindlela enhle yokuzithokozela ekuziphatheni komsebenzi. Isibonelo, lokhu kuzoba yisikhathi esihle sokusebenza nokulungiswa emisipha yomzimba , ukuphefumulela kahle, futhi ukusebenzisana ngokunciphisa ukuphikisa .
Mayelana ne-Scoop
Ngesinye isikhathi, hhayi kude kakhulu, isisindo sakho esiswini esisodwa asihambi emsebenzini noma sibonakala sengathi sasijwayele.
Iphuzu kuyoba ukugcina umqondo oqondile wokubandakanya izibeletho nezisu kanye nokwenza okusemandleni ngaphandle kokusebenza kanzima kakhulu, ngemuva kwakho konke, kukhona omunye umuntu lapho! Kunesimo ukuthi ngezinye izikhathi kwenzeka kamuva ekukhulelweni okubizwa ngokuthi "i-diastasis", lapho kuhlukaniswa khona imisipha yomzimba. Uma une-diastasis uzodinga ukuguqula ngokucophelela nomfundisi wakho noma ukumisa ukusebenza kwakho kwe- Pilates kuze kube yilapho umntwana ezalwa.
Nazi iziqondiso zokuhlola ukuthi unayo yini i-diastasis emhlahlandlela wokusebenzisa umzimba , Paige Waehner, ekukhulelweni Namuhla:
"Ukuze uhlole ukuhlukaniswa kwe-ab, ulale emhlane wakho ngamadolo ugobile bese ufaka iminwe yakho cishe ngamasentimitha angu-1 ngaphansi kwesibhamu sakho sesisu, iminwe ekhomba ngezinyawo zakho.
Phakamisa ikhanda lakho phezulu ngangokunokwenzeka futhi, uma uzizwa ugwayi uhamba phakathi kwesisu sakho, lokho kuyi-diastasis. Qaphela indlela ozizwa ngayo, futhi uma uzwa noma yikuphi ukunganaki emathunjini akho noma emuva, yimisa! "
Kudlule i-Trimester yokuqala
Uma usungena ku-trimester yakho yesibili kuzoba yisikhathi sokuyeka ukwenza umzimba uma ulele phansi emhlane wakho. Lokhu kunconywa ngenxa yokuthi kungenzeka ukuvimbela ingane ukunikezwa kwegazi. Kunconywa ukuthi ungafaki izinyawo zakho phezu kwekhanda lakho. Lokho akusho ukuthi awukwazi ukuyivuselela. Kusho ukuthini ukuthi izinyathelo zakho zihlale phansi. Uzofuna ukuqeda noma yikuphi ukunyakaza okuphambene nokukhwabanisa okuvela esimisweni sakho. Isibonelo singaba ama-sidekicks amakhulu, futhi-ke, ukuzivocavoca kwe-reformer ne-jump board kuyoba khona.
Ukukhulelwa kungaba yisikhathi esihle kakhulu sokungena ngaphakathi futhi uxhumane nenhloko yama-Pilates, izimiso zokusebenzisa : ukugxila, ukuhlushwa, ukulawula, ukucacisa, ukuphefumula nokugeleza. Ukusebenza nalezi zimiso ngeke nje kukhulise isipiliyoni sakho sokuzivocavoca, kodwa futhi banikeza amakhono ukuletha ekuzalweni nasekunakekeleni ingane yakho.