Isikhundla Esisisekelo Ngezinzuzo Ezijulile
Ukunyathelisa impela kungaba yi-Pilates eyisisekelo kakhulu yokuzivocavoca okukhona, kodwa futhi kungase kube enye yezinto ezijulile kakhulu. Kungenye yezikhundla zokuqala ozifunda lapho uqala ukuqeqeshwa kwePilates futhi uhlinzeka ngezinhloso ezimbalwa ekusebenzeni kwakho.
Imprint indlela ephelele yokuzibandakanya ngaphambi kokuba uqale umsebenzi wakho we-Pilates noma yimuphi uhlobo lokuzivocavoca. Ikusiza ukwandise futhi ukhululeke umgogodla wakho, bese uhlala emzimbeni wakho.
Ukunyatheliswa kwemibhalo kubuye kukuqinise ngesikhathi sokuzivocavoca lapho uphakamisa khona izinyawo zombili phansi. Lokhu kuwusizo ikakhulukazi ekuzivocavoca lapho imilenze yomabili inwetshiwe futhi ikhona engxenyeni ephansi phansi. Ngokugcina iminyango igxilile ematheni futhi izibeletho zidonsa phansi ukuze zifeze lokhu, umzimba wakho unamathele kahle.
Ukunyathelisa kungase kungasebenzi kahle wonke umuntu. Labo abanezinkinga eziphansi emuva, njenge-disk bulging, kufanele bagweme ukushicilela, isibonelo. Uma unezinkinga ezisezingeni eliphansi, kungcono ukubonisana nodokotela wakho ngaphambi kokuzama ukufaka imprinting nokucela usizo kumfundisi we-Pilates ongakusiza ekuqondiseni umkhuba ophephile nokufanele wecala lakho.
Ukwenza i-Pilates Imprinting
Ukuzivocavoca okulula, ukushicilela kungasetshenziswa noma kunini ukunciphisa ukucindezeleka nokuvuselelwa okusheshayo. Uzodinga umshini wokuzivocavoca noma olunye uhlangothi oluqinile kodwa oluqinile. Ungasebenzisa futhi umqulu wenduku, kodwa lokhu kuyakhethwa.
- Qala ukushicilela ngokulala emhlane wakho ngezingalo zakho ezinhlangothini zakho, amadolo agugile nezinyawo phansi phansi. Uzobe usendaweni engavumelani nomgogodla, uvumele umgogodla wakho uphumule ngamagceke ayo emvelo.
- Manje, phumula:
- Khumula amahlombe akho. Vumela ukuba bakhululwe phansi.
- Khumula umhlathi wakho nomphimbo wakho.
- Khumula i-ribcage yakho. Vumela i-sternum drop kanye nezimbambo zangemva zihambe phansi.
- Sula imisipha yakho yesisu. Bayeke baye emthonjeni wakho.
- Khumula umgogodla wakho. Masize isikhathi eside futhi siqhekeze phansi.
- Khumula izintambo zakho nemilenze.
Sebenzisa kuphela amandla amaningi njengoba kuthatha ukugcina amadolo akho kanye nemilenze ekulungiseni.
- Okulandelayo, "bheka" okushiwo iso lakho engqondweni:
Bona ngeso lengqondo umgogodla wakho wokugwedla uphinde ujike phansi emgodini, ukushicilela kancane ngokumelene nombuso wayo. Vumela nje kwenzeke. Njengoba uphumule, ungaphefumulela ngokujulile ezikhaleni ezivula phakathi kwe-vertebrae yakho.
Lesi yisikhathi esihle sokuhlala, futhi mhlawumbe ukwengeza ukuphefumula okulandelanayo .
Njengoba wenza umsebenzi wokuphrinta, bheka ukuthi ungavumela yini impendulo yakho, ukuze ilinganiswe emzimbeni wakho. Cabanga ukuthi uma ubuzovuka, ukuphrinta umzimba wakho kushiyelwe kuzobe kulinganiswe ngokuphelele.
- Ingabe ukufaka okungenani ukuphefumula okungu-3 kuya kwemihlanu.
Ukuze uthole ukuphumula nokunciphisa ukucindezeleka, shicilela imizuzu emihlanu noma ngaphezulu.
Amathiphu wokuprinta
- Ungase ufune ukusebenzisa ithawula elilondoloziwe noma umcamelo omncane ukusekela intamo yakho.
- Uma wenza ukuphrinta njengemfudumalo yokuzivocavoca kwakho, phumula, kodwa uhlale uqaphile ngokwanele ukuthi uzokujabulela ukuhamba okushicilelwe futhi ube nokuzivocavoca.
- Njengoba kushiwo ngenhla, uma unemibandela ephansi emuva, ukushicilela kungase kungalungile ngaphandle kokubonisana nodokotela wakho kuqala futhi uthole isiqondiso esikhethekile kumfundisi we-Pilates owaziyo.