Umlenze owodwa wokukhwela uPilates ukugcizelela ugxile ekugxileni, emisipha ngemuva kwamathanga akho. I-hamstrings yandisa umlenze futhi iguqule idolo emisebenzini efana nokuhamba nokusebenza empilweni yansuku zonke. Ukukhishwa komlenze owodwa kuyindlela enhle yokusebenzisa amandla akho, ukuqhuba ukugcina izibeletho zakho ziphakanyisiwe, isifuba sivulekile, namahlombe azinzile.
Lokhu kuyisimo esifanelekayo sokuqala kanye nokubaluleka kokuzivocavoca okuphambili.
Okudingayo
Ukukhishwa komlenze owodwa kungenziwa ekhaya noma ku-studio. Konke okudingayo yi- Pilates yokuvuthwa komzimba .
- Inzima: Kulula, lo mdlalo ufanelekile Owaqalayo
- Isikhathi esidingekayo: imizuzu emihlanu
Indlela Yokwenza Ukuzivocavoca
Ake sibuke ukuthi singakwenza kanjani ukukhipha umlenze owodwa ngesinyathelo ngesinyathelo:
- Themba esiswini sakho ngomabili imilenze ndawonye, enwetshiwe emva kwakho. Yenza kusebenze (qinisa) amathanga akho angaphakathi nezintambo ukuze ugcine imilenze yakho ingadli.
- Phakamisa umzimba wakho ongaphezulu ukuze uxhaswe eziphambili zakho.
Ukuhlola:- Gcina amahlombe akho kanye ne-scapula (amaphiko amaqhubu emhlane wakho noma "amahlombe ehlombe") phansi, futhi ugcine isifuba sakho sanzila.
- Izindwangu zakho zizoba ngqo ngaphansi kwamahlombe akho.
- Amandla angaboshwa ndawonye phansi phambi kwakho noma aphethwe njengento efanekiselwayo.
- Gwema phansi noma kancane phambili ukuze intamo yakho ibe isandiso eside somgogodla wakho
- Lesi sinyathelo sesithathu sibaluleke kakhulu ekuphepheni kwempuphu yakho: Thumela umsila wakho phansi phansi uma udonsa izibeletho zakho kude nombhede. Ukuthumela i-tailbone kuya phansi kuzokwandisa futhi kuvikele emuva kwakho okuphansi. Futhi, ukwenza lokhu kusebenza ne-abs yakho kahle kukhishwe ekungezeni ukuzinza futhi kwenza kube nokuqeqeshwa kangcono kwengqikithi yakho.
- Faka. I-Exhale bese ugoba umlenze wakho wokunene kuya engeni-90 degree. Khona-ke, uyifake kabili e-butt yakho ngonyawo olubheke kalula. Sebenzisa ama-exhales amabili abukhali ukuze ushaye umlenze. Vikela amadolo akho ngokugcina ama-hamstrings abambe iqhaza hhayi ukukhahlela kanzima kakhulu.
- Faka ukuguqula imilenze, ukwandise umlenze wesokudla njengoba ugoba ngakwesobunxele.
- Exhale, ukwenza amapulisi amabili ngomlenze wesobunxele.
- Phinda izikhathi eziyisithupha kuya kweziyisishiyagalombili.
Amathiphu
Kanye nokulandela imiyalo yesinyathelo ngesinyathelo ngenhla, ukuguqulwa okumbalwa kungasiza:
- Uma unamandla phakathi kwesikhungo sakho futhi emuva kwakho okuphansi kunwetshiwe, kungagunci, zama lokhu kuvivinya ngemilenze yomabili ukuphakanyiswa phansi kancane uma kunwetshiwe. Lokhu kuyandisa nokuphakamisa imilenze ephuma esikhwameni. Gcina umsila wakho uhamba phansi phansi.
- Abanye abantu benza lo msebenzi ukushintsha indawo yonyawo; bangase bakwenze ukukhahlela okuguquguqukayo bese benza iphuzu ukukhahlela.
- Ukunyuka komlenze ongakwesokunene kuyoba yinto enhle yokuzivocavoca ukukhishwa komlenze owodwa. Kuyindlela yokuzivocavoca okuphakathi okuhlanganisa imisipha ye-hamst you just exercised.
- Uma unenkinga ngenxa yobuhlungu bonyawo phakathi nalesi sivivinyo, ikakhulukazi kusuka ku-bunion, cela umqeqeshi wakho we-Pilates ukuthi uguqule noma usebenzise indawo. Lokhu kunenzuzo yokuba nomfundisi.
Ukufaka phezulu
I-Pilates yokuqhafaza umlenze oyedwa kungukuzivocavoca okuzenzekelayo okungahle kwenziwe ngumuntu oqala ekuqaleni kokuzivocavoca okuphambili. Ngaphezu kokusebenza ezintanjeni zakho, lo msebenzi uyindlela enhle yokusebenzisa amandla akho.
Izindlela ezifanele, ngokulandela ngokucophelela imiyalo yesinyathelo ngesinyathelo, akubalulekile nje kuphela ukuthola okuningi ngaphandle kokusebenza kodwa ukuvimbela ukulimala. Kulabo abanezinhlungu zonyawo noma bamane benesithakazelo sokwengeza izinhlobo ezincane, ukuguqulwa okuncane noma izakhiwo ezingase zizame. Ukwehliswa komlenze owodwa owenza umlenze owenza umsebenzi omkhulu wokunciphisa ukuqhuma komlenze owodwa.
Kungakhathaliseki ukuthi uyisiqalo, ukuqala nje ngePilates, noma umfundi othuthukile, esebenza nomfundisi kungasiza ekuqinisekiseni ukuthi wenza lezi zivivinyo ngendlela efanele futhi ngokuphepha.
> Imithombo:
> Campos, R., Dias, J., Pereira, L. et al. Umphumela we-Pilates Method kwi-Physical conditioning of Healthy Subjects: Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-Meta-Analysis. Umagazini weMithi Yezemidlalo Nokuzivocavoca . 2016. 56 (7-8): 864-73.