I-Head nod isenzo se-Pilates esiyisisekelo. Ungayisebenzisa njengengxenye ye-warmup yakho futhi njengengcindezi yokucindezeleka phakathi nosuku lwakho. Hlola ukuchofoza kulula, kodwa akuyona nje umsebenzi wokuqala we-Pilates . Kuyisinyathelo sokuqala esicacile (emva kokuphefumula nezibeletho ) eziningi zokuzivocavoca kwethu okuphambili kakhulu.
Ngenxa yokuthi kulula, abantu bayakhohlwa ukwenza ikhanda kahle. Kodwa u-nod nod uvikela intamo futhi iyincenye ebalulekile emgqeni wamagogasi kuzo zonke izinhlobo zokuzivocavoca - phezulu, phansi, nangaphezulu. Uzothola ukuthi ukuzivocavoca ukuqala kahle kwenza umehluko omkhulu. Manje thuma ikhanda lakho ngesivumelwano futhi sizoqala.
1 - Qala endaweni engathathi hlangothi yeNhloko yeNhloko
Ungakwazi ukuqhuba ikhanda ukuma noma uhlezi kodwa kungcono ukuyiqeda phansi, njengoba ubungase uqale ekuqaleni kwesigaba sePilates .
Qala: Ulale emhlane wakho ngamadolo akho ugobile futhi unyawo oluphansi phansi.
Imilenze yakho kufanele ihambisane nezinkalo zakho, amadolo, nezinyawo emgqeni owodwa. Izingalo zakho zihlala eceleni, izintende. Umgogodla wakho usemaweni angathathi hlangothi - wonke ama-curve angokwemvelo amathathu akhona.
Qinisekisa ukuthi ubuso bakho bubheke phansi esihlahleni ukuze ungaqali ukugoqa noma phansi.
Hlola umzimba wakho ngobuciko, uvumele ukungezwani okungadingekile. Thatha ukuphefumula okumbalwa kule ndawo.
2 - Izinhloko zeNhloko phansi
I-Inhale : Sebenzisa umoya wakho ukuthuthukisa umuzwa ubude emgodini wakho ukuze isikhala ngemuva kwetanyeni - nje ngaphansi kwesisekelo se-skull - sivule, sikhulule isikhumba phansi.
Yizwa lokhu njengokunyakaza kokuvula nokuvula kunokuba udonsa isikhumba phansi. Qinisekisa ukuthi ugwema ukugxilisa ingane yakho phansi.
Lona yiyona inqobo yesikhundla sekhanda.
Exhale : Buyela endaweni yokungathathi hlangothi
3 - Inhloko ibuyisela emuva
Faka : Hlela ikhanda lakho emuva. Lokhu kuyisinyathelo esincane nje.
Futhi, gcina ubude entanyeni yakho. Ufuna ngemuva kwentamo ukuze uzizwe usekelwa. Ukuphefumula kungasiza ngalokhu uma ucabanga ukuthi uhamba ubude bomgogodla wakho futhi ugcwalisa indawo engentanyeni yakho.
Exhale : Buyela endaweni yokungathathi hlangothi
Asiyisebenzisi ikhanda elibuyisele emuva kakhulu ku-Pilates kodwa kubalulekile ukuziqeqesha ukuthi uqaphele ukuthi usebenzisa kanjani ikhanda nentamo yakho. (Ukuba nekhanda libuyele emuva ngendlela ecindezelekile umkhuba kwabanye abaningi njengoba siqongelela ukucindezeleka ngosuku.)
Phinda Ukuzivocavoca Okuphelele Kwekhanda Nodumo
Phinda umsebenzo izikhathi eziningana, uhamba nomoya.
4 - Hlanganisa iNhloko eNhloko ku-Pilates yakho
I-head nod iyingxenye yama-Pilates mat. Yenza ezinye zezivivinyo ezilandelayo, uhlolwe ikhanda njenge-extension of the curve of the spine.
Manje ugoqa njengeP Pilates pro!