Uma wenza i- Pilates futhi wengeze ezinye izinhlobo zokuzivocavoca ngesimiso sakho semasonto onke, uyaqeqeshwa. Kunezizathu ezithile ezinhle zokukwenza lokhu. Nazi ezimbalwa:
- Ama-exercises e-Pilates ahloselwe ukuqina komzimba, okusho ukuthi i-Pilates ikufundisa ukuthi uhambe kahle, ngokuvamile, ngaleyo ndlela uthuthukise ukusebenza nokunciphisa ingozi yokulimala kwenye eminye imisebenzi.
- Ukuqeqesha okuhamba phambili okuhlanganisa ukuqeqeshwa kwamandla ne- cardio kuthiwa kuyindlela engcono kakhulu yokuthola ifomu eliphezulu phezulu futhi kunconywa nguMkhandlu waseMelika Wokuzivocavoca.
- Ukuqeqeshwa kwesiphambano kunezela okuhlukahlukeneyo ekusebenzeni isimiso sokuzivocavoca.
Amandla nokuzivumelanisa ekuqeqesheni isiphambano
Ngama-equation alula kakhulu, i-Pilates yiyona isici sokuqeqeshwa kwamandla okulinganisela ohlelweni lokuqeqesha. I-Pilates inezinzuzo eziningi kakhulu, kunzima ukuyiyeka ngaleso sikhathi. Kodwa manje, ake sibheke i-Pilates njengendlela yokuqeqesha amandla futhi ukuthi isekela kanjani ukuguquguquka kokuguquguquka. Amandla nokuguquguquka kunesithakazelo esikhethekile kubaqeqeshi abahamba phambili.
Indlela ye-Pilates isekelwe emandleni amakhulu. Ama-pilates mat and imishini yokuzivivinya akuqinisekisi nje kuphela imisipha yangaphandle yesikhungo somzimba kodwa futhi nezinhlanzi ezijulile ezizinzile zesikhumba, isisu nesisu-imisipha yomzimba. Amandla amakhulu asekela emuva nangentamo, asinike ukuhlala okunempilo futhi ekhululeka amalunga ukuze avumele ukuguquguquka kwemvelo kwamalungu.
Lolu hlobo lwamandla nokuqeqeshwa okuguquguqukayo luhumusha kuzo zonke izinhlobo zemisebenzi yokuqeqesha.
Umsebenzi we-Pilates umzimba wokuzivocavoca umzimba ogcwele futhi uyamangalisa ekuthuthukiseni amandla angaphakathi. Kodwa-ke, uma uzoxhomeke kuma-Pilates kuphela ekuqeqeshweni kwamandla akho, cishe uzofuna ukungeza ukuvivinya umzimba okwenziwe ngemishini emikhulu neyama-Pilates amancane.
Lokho kuzokwandisa izinketho zakho zokuthuthukisa amandla emilenzeni kanye nengqikithi.
Abantu abaningi bayakwazisa imisipha emide, ebukeke evela kuma-Pilates futhi anelisekile ngezinga lokuhlanganiswa, ukuqeqeshwa kwamandla okulinganisela okushiwo yi-Pilates. Ukuqeqesha ukuphikiswa kwama-pilates kukwanele ukukunika amandla asebenzayo, ukusiza ukwakha amathambo, nokushisa ama-khalori amaningi ngoba imisipha ingumshisi wekhalori. Uma ufuna ngisho namandla engeziwe nemisipha, ungase ucabange ukuxuba ekuqeqeshweni kwesisindo esiningi . I-Pilates izokusiza wenze ukuqeqeshwa kwesisindo ngokulungiswa okungcono, uhla olukhulu lokunyakaza, nokugxila kokuhlanganiswa.
Ngokufaka i-Pilates ekuqeqeshweni kwakho okuphambene nomgwaqo, uzothola ukuthi i-monster igxile, izinyathelo eziphezulu zokubulala, nokuhamba kwe-rock-over kwenza kube lula. Ngokusebenzisa i-Pilates, uzothuthukisa ikhwalithi yokuzivocavoca kwakho, unciphise ingozi yokulimala ngokweqile futhi uthuthukise ukukhuphuka kwakho. Ngeke nje ubhale imigebe eminingi ngosuku olulodwa, uzoyikhwela ngesitayela esingcono.
U-Eric Horst, onguchwepheshe wedwala ochwepheshe
I-Cardio nePilates Cross Training
Njengoba ubona kulesi sicaphu esingenhla, uPilates cross uqeqesha kahle noma yini. I-Pilates ne-yoga yinhlanganisela ethandwayo. Kodwa ngenxa yezinzuzo ezengeziwe zezempilo zokuqeqeshwa kwe-cardio ezifana nokuqinisa inhliziyo namaphaphu, ukunciphisa ukucindezeleka, kanye namazinga wezamandla okwandisa, ungase ucabange ukucabanga ngama-Pilates wokuqeqesha okuhamba phambili ngezinye zokuzivocavoca okuphezulu njengokuhamba nokuhamba .
Ukuqeqeshwa kwesikhashana nakho kuyindlela ethandwa kakhulu ye-cardio. Lokhu kuzoba yiqiniso ikakhulu uma unesithakazelo ekulahlekeni kwesisindo. Ukuqeqeshwa kwamandla kuhlanganiswe ne-cardio kanye nokukhetha okuhle kokudla kuyindlela engcono yokulahlekelwa isisindo-nakuba i-Pilates isisiza ukulahlekelwa isisindo noma ngaphandle kwe-cardio.
Indlela Yokuhlela Ukuqeqeshwa Kwe-Cross
Imihlahlandlela evela eMnyangweni WezeMpilo wezeMelika naseMisebenzini Yabantu iphakamisa ukuthi abantu abadala benza okulinganayo (Pilates) noma ukuqina okukhulu kwemisipha eqinisa okungenani izinsuku ezimbili ngesonto. Imikhombandlela iphinde ikhombise ubuncane bamahora angu-2 kanye nemaminithi angu-30 ngesonto yomsebenzi we-aerobic (i-cardio) ngeziqephu zokungenani imizuzu engu-10 ngayinye, isakazeke phakathi nesonto.
Lezi zincane. Ungasebenza kuze kube ngaphezulu. Ukuze uthole izinzuzo ezigcwele ze-Pilates, kufanele uyenze okungenani izikhathi ezintathu ngesonto.
Ukuqeqeshwa kwesiqephu empeleni kuhlanganisa nje izinhlobo zokuzivocavoca. Kulokho kukhanya, ukwenza izinto, njenge-yoga nama-Pilates ngosuku olufanayo, isibonelo, kungaba kuhle. Ngakolunye uhlangothi, ukuqeqeshwa kwe-cardio nokuqina kwenziwa kahle ngezinsuku ezahlukene. Ngaleyo ndlela angeke ukhathele kakhulu ukwenza enye noma enye, futhi imisipha yakho ithole ithuba lokuphumula nokulungisa-yilokho empeleni ukwakha amandla nokukhuthazela. Kungumqondo omuhle ukushintsha amanye amazinga okusebenza ngokuzivocavoca ohlelweni lwakho lwesonto lonke. I-cardio njalo-day-day isisombululo sesimiso sokusebenza okunamandla nokukhanya okulula kuyisinqumo esihle.
Abantu bavame ukungahloniphi izinga lokuzikhandla kwama-Pilates. Ngiye ngaba nama-imeyili amaningi eqinisekisa ukuthi abantu bakuthola kakhulu ukuba benze i-Pilates egcwele ekilasini ne-cardio ngosuku olufanayo. Ngakho lapho uqala ukuqeqesha, uzinye ngezinsuku ezingezansi noma wenze umqeqeshi wePilates obala kakhulu ngosuku lwe-cardio.