Ukufeza Ukulungiswa Okuhle
I-Pilates imayelana nokuhamba kahle. Okwenza i-Pilates ibaluleke kakhulu ngokuphathelene nokubeka phambili yilokho Pilates eqeqesha ukuthi sikwazi ukuthuthukisa nokusebenzisa amandla amakhulu , kunokuba sigcine isikhundla sethu ngomzimba ongasese.
Ukusebenzisa imisipha ejulile ye- powerhouse -izibeletho, emuva, kanye ne- pelvic- ukusekela ukuma kwethu kuvumela amahlombe ukuba aphumule, intamo nekhanda lihambe ngokukhululekile, futhi kunciphisa ukucindezeleka ezinqulwini, emilenzeni nasezinyaweni.
Abaningi bethu bayazi kahle uma siyibona, futhi siphefumulelwe ukuthi mahhala futhi siqinile kwenza umuntu abukeke, kodwa kunezizathu eziningi zokuya kokuya komuntu ngicabanga ukuthi kuyakudingeka ukuthatha isikhashana ukuze ukhuthazeke kakhulu .
Izinzuzo Zokukhokha Okuhle
- ukuphumula kobuhlungu emzimbeni wonke, kuhlanganise nobuhlungu bezintamo nezentamo , ubuhlungu be-hip, ubuhlungu bomlenze nezinyawo.
- ivumela ukuthi sihambe kahle
- kuthuthukisa umsebenzi we-muscle
- kwandisa ukuhamba okuningi
- kuthatha ukucindezelwa kwezitho ezicindezelweyo
- ngcono ukusabalalisa
- idala ukubonakala kwe-trimmer
- kuveza isimo sengqondo sokuzethemba
Manje ukuthi uqiniseka ngokugcwele ukuthi ukunakekelwa kokuthunyelwa akuyona nje isifiso somama, nasi uhlu lokuqondanisa ongalusebenzisa ukuze usebenze ngokuzimela kwakho.
Ukuzivocavoca nokuhambisana nokuzivocavoca
- Qala ukuma. Hamba ngezinyawo zakho nemilenze ngqo ngaphansi kwezinyathelo zakho. Imilenze nezinyawo zakho zifana, futhi amadolo akho akhomba phambili, eqondile kodwa engavaliwe. Thola imininingwane ngokulungiswa okuhle komlenze .
- Linganisa isisindo sakho. Lungisa umzimba wakho ukuze isisindo sakho sibe nomuzwa wokuthi siwela ngqo phakathi kwezinyawo. Indlela enhle yokwenza lokhu ukuzulazula phambili nokubuyela ezinyaweni zakho, okwenza ukunyakaza kube mncane futhi kube mncane kuze kube yilapho uzizwa isisindo sakho sinokulinganisela phakathi nendawo yonyawo lwakho.
- Yenza kusebenze imisipha yakho esemqoka. Khipha kalula imisipha yakho yesisu ngaphakathi nangaphezulu. Njengoba wenza kanjalo uhlanganyela imisipha yomzimba we- pelvic . Uzozwa umuzwa wokuziphendulela emkhathini. Lokhu nje ukunyakaza ngokuvamile kuyanele ukuthuthukisa ukuhamba komuntu ngokuphawulekayo.
- Yehlisa umsila. Ukuvuselela umgogodla kuzokuvumela ukuthi uphonsa umsila wakho phansi phansi. Lokhu kuyindawo engavumelani nomgogodla , lapho imigqa yemvelo yomgogodla ikhona khona ngaphandle kokukhipha noma ukunyuka komzimba (ukubuyela emuva) kwesikhumba. Isithombe esithandwayo ukuthi i-pelvis iyisitsha samanzi futhi awufuni ukuthi amanzi aqhubekele phambili noma ngemuva.
- Khumula bese uvula isifuba sakho. Isifuba asifakwa ngaphakathi futhi singaphumi, siphumule kalula. Kukhona iphuzu elincane phansi kwe-sternum yakho, futhi lokho, njengethambo lomsila, kufanele likhomba ngqo.
- Amahlombe phansi, abuyele emuva. Vumela isifuba sakho ukuba ubeke phansi futhi uvule njengoba emuva kwakho kwanda. Njengoba lokhu kwenzeka futhi uzwa ukusekelwa okuvela enhlokodeni yakho, amahlombe akho awela kude ezindlebeni zakho futhi amahlombe akho ehlombe ahlehlise emuva. Hlakulela ukuhlelwa okukhona lapho inhloko yakho ikubambe khona, hhayi amahlombe akho!
- Izinzwa zifinyelela esibhakabhakeni . Inhloko nentamo yakho isekelwe ngokuphelele yingqikithi yakho futhi ihamba kalula ngaphezu kwamahlombe akho. Cabanga ukuthi iziqongonga zezindlebe zakho zifinyelela esibhakabhakeni. Ukubukeka kwakho kuqondile ngqo, umphimbo wakho uvule futhi ukhululekile ukuphumula ngokwemvelo.
- Buyekeza ukuhlela. Uma ubonwe kusukela ohlangothini lomzimba wakho uhlangothi oluphezulu luzobukeka kanje:
• amaqabunga
• amadolo
• izintambo
• amahlombe
• izindlebe
Ngiphakamisa ukuthi ngifinyelela kulolu hlu lokuhlola lokuhlelwa izikhathi eziningi ngangokunokwenzeka emini. Kuyinto yokuzivocavoca okuhle kakhulu okumele uyenze uma usufudumala, noma ngisho nangemva kokuzivocavoca lapho ukuqwashisa kwakho kuphakanyisiwe futhi usebenza kahle.
Wonke umzimba wama-Pilates uzokusiza ukuba uthuthukise amandla akho okuqala nokuqwashisa, kodwa nansi iziphakamiso ezimbalwa ukuze uqale:
I-Pilates Ibonisa Ukusekela Ukuhleleka Okuhle
Esinye isici esibalulekile sokusebenza nokuthuthukisa ukuhamba komuntu ukuphefumula.
Ukuhleleka okuhle kusenza sikwazi ukuphefumulela ngokugcwele futhi ngokugcwele. Ngokufanayo, ukuphefumula kubalulekile ekuhleleni okuhle. Nazi ezinye izindlela zokusebenza nokuphefumula nokulungiswa:
- Ukuphefumula Okumangalisa
- Imisipha kanye Nemisipha Ephuzayo
Manje ukuthi unokuma kwakho kokuma okuveziwe, yisikhathi sokubheka ukusetha kwakho emsebenzini .