Isigaba sokuqala sePilates , noma isimiso sasekhaya sikwanele ukuqaqa ukuqala ukulahlekelwa isisindo. Nokho, njengoba isikhathi sihamba ungathola ukuthi umzimba wakho ujwayele izinga lakho lokuzivocavoca. Khona-ke, kuzodingeka ukwandise amandla okusebenza kwakho okwanele ukukusiza ukuthi uqhubeke ushisa amakholori engeziwe . Nanka eminye imibono ukukusiza ukukhulisa ukuqeqeshwa kwakho:
Yenza i-Paced Routine esheshayo
Ngezinye izikhathi i-Pilates yenziwa kancane kancane, ikakhulukazi emazingeni aqala futhi aphakathi.
Lokhu kunikeza umfundi ithuba lokwenza ngaphakathi-ukunakekelwa, ukulungiswa kahle, nokujwayele ukuzivocavoca. Kodwa uma ufuna ukushisa amakholori futhi ulahlekelwe isisindo, ungase ufune ukudala amathuba okwenza i-Pilates yakho nge-zest ngaphezulu. Enye yezindlela ezingcono kakhulu zokwenza lokho ukuthola imigomo ye- Pilates yokuphefumula nokugeleza ukusebenza kuwe futhi uthathe ijubane.
Uma uthatha isigaba se-Pilates njalo, khuluma nomfundisi wakho bese uthola ukuthi kungenzeka yini ukuhambisa isigaba ngokuhamba kancane ngokushesha. Ngezinye izikhathi iklasi idinga ukuthatha leso sinyathelo. Ngakolunye uhlangothi, kungenzeka ukuthi amanye amalungu ekilasini lakho alungele ukwandisa ijubane lokusebenza kwabo futhi kuzodingeka uziphothule ekilasini eliphambili kakhulu .
Uma usebenza ekhaya, kuwumqondo omuhle ukuba ube nesimiso noma ezimbili owaziyo kahle. Ngaleyo ndlela ungagxila ekuphefumuleni nasekuphumeni kokuzivocavoca futhi akudingeki ukuba ume ukuze ubuyekeze imiyalelo yokusebenzisa noma ukulandelana.
Yazi ama-exercates amaningi wama-Pilates bese ubeka isimiso ndawonye. Khona-ke, ungaxuba emisebenzini emisha, enzima nakakhulu njengoba uqhubeka. Futhi, imiklamo ye-Pilates efana nokusebenza okusheshayo 1 namandla we- level 2 nokwelula kuzokusebenza kahle ngokusetha ukuthi ungakwazi ngekhanda futhi ugijime ngokushesha.
Enye indlela enhle yokuthola ukukhubazeka komzimba ekhaya ukukhulisa iqoqo lakho le-DVD ye-Pilates. Bheka ukusebenza okucindezela izinga lakho lamanje noma engeza inselelo entsha njengombuthano wamagilisi , ibhande lokuzivocavoca, noma ibhola lokuzivocavoca . Kukhona futhi ama-DVD ama-Pilates aqondiswe ngqo ekubhekaneni nesisindo. Y
Ukuzibophezela Ngokuphelele Ekuzivocavoca Ngamunye
Ngisho noma ungeke ukwazi ukuhamba ngesimiso ngokushesha, qiniseka ukuthi uthola okuningi kulo msebenzi ngamunye. Yelulela ubude bakho obugcwele ngaso sonke isikhathi, hamba ukuthola i-abs eyengeziwe, uphefumule ngokujulile, ube okuqondile, uhambisane nokulawula nomusa. Lolu hlobo lwesimo sengqondo ngokugcwele luhambisana nokufundiswa kukaJoseph Pilates , futhi kwandisa izinga lokuzikhandla (funda ukulahlekelwa kwesisindo) kokusebenza kwakho ngokumangalisayo.
Engeza Izinsiza
Nika umzimba wakho izinselele ezintsha. Ukwengeza imishini , noma imishini ehlukene, emsebenzini wakho kuzosiza ukwakha imisipha namandla. Khumbula, imisipha iyashisa amafutha amaningi. Uma uya esikhwameni ukuze usebenze, ungadlulela ematheni ukuya ku-reformer. Uma ngabe usebenzisa i-reformer , thatha ithuba bese ubhalisela ekilasini elihlanganisa isiqeshana semishini, njengesihlalo se- wunda noma umgqomo wesiteji.
Ekhaya, izinhlobo ezincane zezinto ze-Pilates ezifana nemibuthano yemilingo, amabhola wokuzivocavoca, namaqembu empilo angakwazi ukwengeza inselele eyengeziwe.
Futhi basiza ukugcina ukusebenza kwakho kuthakazelise. Funda kabanzi mayelana nemishini yokusebenzela ekhaya yasePilates:
- Ngaphambi Kokuthenga Umjikelezo Wemilingo
- Ngaphambi Kokuthenga I-Fitness Band
- Ama-Pilates nama-Exercise Balls
- Ukwengeza Izisindo Zesandla Ekusebenzeni Kwenu
Sebenzisa Ukuphikiswa Okuncane
Manje nansi inkohliso yama-Pilates engasetshenziselwa ezinye izinhlelo eziningi zokuzikhandla: Uma usebenza nge-device ye-Pilates ukumelana, wehlisa izinga lokumelana. Lokhu kubonakala kungenakuphikisa, kodwa ukungazinzi okungafuni ukumelana nakho kunikeza inselele enkulu emisipha njengoba bezama ukugcina ukulawula nokulinganisela, ikakhulukazi imisipha yomzimba.
Le nqubo isebenza kahle kumuntu oguquguqukayo lapho ungasebenzisa khona imithombo ekhanyayo, kodwa ungasebenzisa isimiso esifanayo kumbuthano wokumelana nomlingo noma ukuqina komzimba. Ungamangala ngezinga lokuqina ukuthi ukungazinzi kungabangezela ekusebenzeni kwakho, ikakhulukazi njengoba usebenza ukugcina ngokucacile nokulawula phakathi kokubili kokuzikhandla kanye nesigaba sokukhululwa, njengoba senza ePilates.
Ukuqeqeshwa Okuvamile Ngokuvamile
Ukusebenza ngokuvame kakhulu kuyisinqumo esicacile sokwehla kwesisindo futhi singasebenza njengento enhle. Emva kwakho konke, ithuba eliyithathayo ukwandisa ukuphefumula kwakho, ukwakha amandla, nokuzwakala imisipha yakho, isisindo esingaphezu kwesisindo ozosilahleka kanye nokucubungula uzovela.
Yenza Ingozi Yokuzivocavoca
Ukugcina ilogi yokuzivocavoca kukusiza ukuba uhlale ushukunyiswe, ulandele inqubekela phambili, futhi uhlele ukuthuthukiswa. Lokhu kuyafaneleka nakakhulu uma unomgomo ofana nokulahlekelwa isisindo .