Kulula ukucabanga ukufaka izisindo zesandla kumsebenzi wokuvota we-Pilates, futhi abantu abaningi benza. Kodwa kufanele? Lapha sibheka ngokubheka indima yesandla nesisindo sesandla kuma-Pilates ukusebenza.
Okokuqala, masibe sobala ukuthi sikhuluma ngezisindo zokukhanya ezilula - kubesifazane, ngokuvamile 1-3 lbs; ngamadoda, kancane kancane. Sisebenzisa izisindo zokukhanya ngoba kunezingozi ezihlobene nokusebenzisa izisindo ezinzima lapho wenza umsebenzi ngaphandle kokuqeqeshwa kwesisindo .
Izisindo ezinzima zakha ukuphakama kanye nezinselelo ezinkulu ezingakusiza ekuhambeni; ukucindezela intamo, amahlombe, nangemuva; futhi ugcizelele ukugcizelelwa kokusetshenziswa okuvela emgodini kuya emaphethelweni. Okuphambene nalokho esikufunayo ePilates.
Izisindo ze-ankle nazo zingasetshenziswa. Baphinde babonise izingqinamba nokuhambisana nokucindezeleka uma beqine kakhulu.
Kungani Kufanele Usebenzise Izisindo Zezandla Kubo Bonke Uma Sisebenzisa Izisindo Ezikhanyayo?
Kukhona ezinye izinzuzo zokufaka ngezikhathi ezithile izisindo zesandla noma mhlawumbe ezingcono, izisindo zesigqoko, ekusebenzeni kwakho.
- Muscle Toning . Ngisho nokulula okungeziweko kuzongeza ezinye zezinto ezingasetshenziselwa ukuvivinya umzimba. Kuye ngokuzivocavoca, ungase ucele umzamo owengeziwe kusuka emisipha ezandleni zakho, emuva, emahlombe, esifubeni bese phansi. Ngempela ye-Pilates style, senza ukuphikisana kokubili ukuzama nokukhululwa. Ngaleyo ndlela sisebenzisa ukuphikisana okunamandla okudala imisipha emide, eqinile. Futhi, esinye sezizathu esisisebenzisa ngazo izisindo ezilula ukulawula izinga lesinselele futhi ungamemezeli ukusetshenziswa kwemisipha okungalingani nokusebenza.
- Ukulahlekelwa kwesisindo . Sithanda ukwenza izinto ezisisiza ngokulahlekelwa isisindo . Njalo kancane kancane kubalwa. Ukwengeza isisindo sakho ekukhuliseni kuzokwandisa inani lamandla oyisebenzisayo ekusebenzeni futhi okuyokwandisa ikhalori evuthayo. Kodwa masibe nempumelelo, hhayi ngento yonke. Ngiye ngabona ama-DVD ama-Pilates engeza izinsimbi zesandla ukukhulisa isici se- cardio se-hot-up esekelwe ukugijima endaweni noma ukuhamba komdanso.
- Ukuqwashisa Okuyisisekelo . Okungcono, uzosebenzisa izinsimbi zesandla njengoba ungathanda ezinye izinto zikaPilates, okusho ukuthi imishini isetshenziswe ngendlela ehambisa ukunakekelwa, ulwazi, namandla okubuyela emuva. Futhi, noma ngabe isisindo sincane, izisindo zesandla zizokwenza umsebenzi wokuzinza owengeziwe emahlombe akho, emgodini, nangesikhumba.
- Izinhlobonhlobo . Ukugcina ukuhlukahluka esimisweni sakho kungumcibisholo omuhle ngokumelene nokushisa komsebenzi. Uma izinsimbi zesandla zineziphakamiso ezithile, zenzani, kungani ungangeze ngezikhathi ezithile? Ngomuntu, angithandi umqondo wokuwasebenzisa ngaso sonke isikhathi ngoba bangaphazamisa ukunakekelwa okujulile okubaluleke kakhulu ku-Pilates, bangasho ukuthi bangaphazamisa ukugeleza komsebenzi omuhle wokugqoka. Ukugeleza kuyisici esibalulekile semisebenzi yama- Pilates .
Yiziphi Pilates Exercises Ngingayenza Nge Izandla Hand?
Nazi ezinye izinhlobo ze-Pilates zokuzivocavoca (ngisho noma senza okuthile okungenjalo okujwayelekile) ungase uzame izinsimbi zesandla nge:
- Amakhulu
- Igoqele phezulu
- Ukunyuka komlenze ombini
- Isihluthulelo Sesiliva
- Saw
- I-Spine Twist
- I-Teaser
- Ukubhukuda
Yiqiniso, ungakwazi ukudala. Kunezinye eziningi ze-Pilates eziyisisekelo futhi izisindo zokuzivocavoca zingangeniswa. Izisindo ze-ankle kanye. Ungangeze ngisho nezisindo zokuzivocavoca ezenziwe kwezinye izinto zokusebenza ze-Pilates. Uma ufuna ukusebenzisa izisindo ku-reformer, zidinga ukuthi zibe yizicathulo zesisindo, kepha ibhola lokuzivocavoca kanye nesihlalo sikaPilates yizona ezikhethwe kahle ngezandla.
Into ebaluleke kakhulu okumele uyikhumbule ukuthi awufuni ukuthi izisindo zesandla ziphazamise inhloso yokuzivocavoca. Ngakho-ke, ngeke usebenzise izisindo zesandla ekuzivocavoca lapho zikhona khona. Ku-Pilates, lokho kungafaka ukuvivinya umzimba okufana nokweqa ibhola noma uphawu, futhi usebenzise lapho kudingeka khona ukusebenzisa izandla zakho ukuze uzinzile noma isisindo sithwale.
Khumbula futhi ukuthi izinsimbi ezisekupheleni kwezingalo noma imilenze yakho zandisa inselela yokuzivikela ekuzivocavoca. Ungase ufune ukuguqula ngokubamba izandla zakho eduze komzimba wakho. I-spine twist futhi ibuyele emuva , ngokwesibonelo, ingenziwa ngezimbambo eziboshwe futhi zigcinwe ukuphakama kwamapulangwe ngenkathi izandla ezinesisindo zibhekene nesifuba, isibhamu nesibindi.
Zijabulise futhi usebenzise izinsimbi ngokuphepha.