I-Pilates yindlela yokuzivocavoca eyenziwe nguJoseph Pilates egcizelela ukuthuthukiswa okulinganiselayo komzimba ngamandla amakhulu, ukuguquguquka nokuqonda.
Lokhu kuyisethi yokuzivocavoca okulula okufundisayo okufundisa izimiso eziyisisekelo zokunyakaza lapho uPilates akha khona. I-Pilates iyindlela "yokuzikhandla emisebenzini" , okusho ukuthi lezi zimiso zihumusha ngokuqondile ukuhleleka okungcono nokunyakaza okuphumelelayo ekuphileni kwansuku zonke.
Sebenzisa le migudu eyisisekelo ye-Pilates ukuvula noma yikuphi isimiso sokusebenza. Bakha ukuzinza kwe-torso, ukuzinza kwamaphilisi, ukubandakanya kwesisu, ukulungiswa okuhle, nokuhamba okukhulu kwezitho zomzimba.
1 - Ukuqala Isikhundla - Ukuphumula Okuqakathekileko - Okungahambisani Nokwelapha
Lolu hlelo lokusebenza ukuthola umgogodla ongathathi hlangothi umshini we-back back to the floor (ukwakha i-flat back), bese kukhululwa umgogodla ube ngumdwebo omncane. Phakathi kwala maphuzu amabili yindawo lapho amagceke amathathu omgogodla asemandleni awo emvelo. Lokhu kuzoba yindawo yokuqala lapho uzokwenza khona konke okuvivinya umzimba.
Themba ngemuva kwakho ngezingalo zakho ezinhlangothini zakho. Amadolo akho ahlotshiwe futhi imilenze nezinyawo zakho zifana nomunye, cishe ibanga elikude .
Faka.
Exhale bese usebenzisa i-abs yakho ukuze ucindezele umgogodla wakho ophansi phansi.
Faka ukungena.
Exhale bese udonsa umgogodla wakho ophansi, udala umcibisholo omncane we-back back.
Faka ukungena.
2 - Inhloko ye-Nod
Isikhwama sekhanda sandisa futhi sandisa umgogodla, umgomo oyinhloko we-Pilates. Iyingxenye yemizimba eminingi yama-Pilates eveza umgogodla ekuqhubeni phambili nokuzivocavoca .
Qala endaweni yokuqala.
Bhala ukuze ukwandise umgogodla bese uguqula isikhumba phansi ukuya esifubeni. Inhloko yakho ihlala kumat.
Exhale ukubuyela endaweni yokungathathi hlangothi
Bhala ukuze uphonsa ikhanda emuva kancane
Exhale ukubuyela endaweni yokungathathi hlangothi
3 - Izikhali ngaphezulu
Izikhali ngaphezulu ziphathelene nokugcina ukuhambisana njengoba i-torso iphikisana nezingalo ezihamba phambili. Kubuye kusize ukwandisa uhla lokuhamba emahlombe.
Kusukela ekuthomeni kokuqala, vumela ukuletha izinyathelo eziphakanyiselwe phezulu.
Exhale ukuletha izingalo phansi phansi ngemuva kwakho.
Bhala ukuletha izingalo futhi.
Exhale ukukhululwa phansi.
Amathiphu:
- Gcina i-abs ingenzile.
- Ungavumeli ukuhamba kwezikhali kuthinte ukulungiswa kwezimbambo zakho.
4 - Izikhali ze-Angel
Nakuba ihlanganisa imisipha ehlukene, izingalo zezingelosi, njengezingalo ezingaphezulu, zisiza ukuqonda kahle ukuthi ungasebenzisa kanjani izingalo namahlombe ngaphandle kokulahlekelwa ukulungiswa ngemuva nangomhlanga.
Kusukela esimweni esiyisisekelo, lapho i-inhale, izingalo ziqhubekela ezinhlangothini phansi.
Exhale ukubuyisela izingalo ezinhlangothini zakho.
Amathiphu:
- I-abs ihlala ihlanganyela.
- Izimbambo zihlala phansi.
- Amahlombe akhuphuki ngezandla. Zigcine ezindlebeni zakho.
5 - I- Clock Clock
Ukunyakaza okucashile kodwa okwembule ngokujulile, iwashi le-pelvic landisa ukuqwashisa kwesimo se-pelvic futhi luqinisa imisipha edingekayo ukuze kube nokuqina kwe-pelvic.
Cabanga ukuthi kukhona iwashi elibekwe flat kwi-abs yakho ephansi. I-12 isebhathini lakho lesisu, le-3 ikhona e-hip yakho yesokunxele, i-6 isendaweni yakho ye-pubic, kanti i-9 isesidleni sakho sokunene.
Ukusebenzisa imisipha yakho yesisu ukuze uqalise futhi ulawule ukunyakaza, ukuhamba nge-sequentially nxazonke ukudonsa iwashi kuqala phansi kwe-12, bese ujikeleza kuya ku-3, kwe-6, neyisishiyagalolunye.
Amathiphu:
- Lokhu kuhamba kancane.
- Izindebe azivuli phansi.
- Umqondo ukuhambisa isikhumba ngaphandle kokuphazamisa ukuqina komzimba wonke.
6 - amafolda anezinhlamvu
Ukukwazi ukuhambisa umlenze wakho esikhwameni se-hip ngaphandle kokuphazamisa ukuzinza kwe-pelvis ingenye yemigomo ebaluleke kakhulu yamapulangwe amadolo. Lolu hlobo lomsebenzi lubalulekile kuzo zonke izinhlobo zokunyakaza esenza ekuphileni kwansuku zonke, njengokuhlala, ukuhamba nokuphakamisa.
Kusukela ekuqaleni, lapho uvula khona, unomuzwa wokuthi usebenzisa imisipha yakho yesisu ukuze uphakamise umlenze owodwa phansi. Vumela ipulazi ejulile esikhwameni.
Exhale uphinde ubuye unyawo lwakho phansi. Njengoba wenza kanjalo, qiniseka ukuthi usebenzisa ukulawula kwesisu. Ungavumeli ithanga lidle.
Amathiphu:
- Lokhu ngokuphathelene nokuthola umgogodla ojulile esikhwameni ngakho ungavumeli umlenze wakho uphakamise ngomlenze.
- Gcina umsila wakho unamathele kumat.