Thola amandla akho
Uma ungumuntu omusha ku-Pilates, ungase uzwe ulimi oluthile oluvela kumfundisi wakho. Kungenzeka ngezikhathi ezithile noma ngezikhathi ezithile, kepha uma unaka, kukhona iphethini.
Ngesikhathi nje lapho ukuthutha kuba yinkinga enkulu noma ngesikhathi esiqondile ukuthi unquma ukuthi ukuphindaphinda kunzima kakhulu ukuthwala, uthisha wakho angafundisa: "Sebenzisa amandla akho !
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Kodwa lokho kusho ukuthini na?
Eqinisweni, liyizwi elihle lomqondo omuhle kakhulu: I-powerhouse yilebula elilodwa legama elihlangene nezicucu ze-anatomical. Singasebenza phansi komzimba , kusukela ekuqaleni.
Izakhi Zenkosi Yakho Yamandla
Okokuqala ohlwini: abs yakho. Konke kubo, ngempela.
Singazikhethela futhi sikutshele ukuthi sifuna ukuthi uqoqe i-rectus abdominis noma iphakethe lesithupha. Singakucela ukuthi usebenze ama-obliques akho. Yebo, zombili izibopho, zangaphakathi nangaphandle. Singakuqondisa ngomkhuba onzima wokukhomba nokwenza i-transversus yakho, noma i-TVA.
Noma-ke, singakwazi ukuwahlanganisa wonke umuntu futhi athi i-abs njengento yonke iyingxenye yendawo yamandla. Kodwa akusikho isithombe sonke.
Okwesibili kulolu hlu yimisipha yangemuva. Nakhu, noma kunjalo, sibheka imisipha ephansi emuva. Ezinye zalezi zinhlanzi ezikhulunywe ngenhla empeleni zibopha ngemuva komzimba, ngakho ezinye zazo ziphindaphindiwe.
Ngokuyinhloko, noma yini eqala ngezansi kwe-ribcage yakho futhi iphetha ngaphansi kwesiphetho sakho sangemuva yilokho esilandelayo. Vula i-QL yakho (i-quadratus lumborum) kanye ne-gluteals yakho (maximus, medius, ne-minimus), futhi kuhle ukuhamba.
Okokugcina, sizozothola umuntu. Ukuze sidlule izifunda ezisuka emzimbeni ophezulu ukuya emzimbeni ophansi, sidinga ukuvula ezinye izicathulo ezingaphakathi.
Cabanga ubuhlungu kanye ne-pelvic floor, futhi uma ufuna ukuphonsa esitokisini esingaphakathi, akukho uthisha we-Pilates oyokuselela. Lezi zinhlanzi eziphakathi kakhulu ziyisihluthulelo samaphakheji wendawo yamandla.
I-Powerhouse Isikhungo Sakho
Manje usufunde imisipha ethile ekhonjiswa lapho othisha bePilates bethi igama elithi "amandla." Nokho, ngomqondo ovamile, amandla amelela isikhungo sakho noma isikhungo: isikhungo somzimba wakho.
I-Pilates yachazwa abanye othisha bokuqala bokuzalwa ngokuthi "ukunyakaza okuphuma esikhungweni esinamandla." Kwabaningi bethu, isithombe esilula sokushaja isikhungo sakho ukulawula nokunika amandla wonke umzimba wakho wenza umqondo ophelele.
Uma ingqikithi yakho iqinile, amaqenqema angahamba ngokukhululekile ngaphandle kwengozi yokulimala. Isihlalo samandla womzimba wakho wonke sitholakala kulelo gama elilodwa eliyisimanga-amandla.
Faka i-Powerhouse Inqubo
Konke lokhu kubukeka kanjani? Ake sizame. Yiphi indawo engcono okumele iqale kunokuhamba ngokufudumele okufudumele ku-mat, i-100.
Ukuze isikhumbuzi sendlela yokwenza i-100, chofoza lapha ukuze uthole isibuyekezo esisheshayo.
- Thepha flat on the mat bese ugibele amadolo akho ku.
- Gcoba ikhanda, intamo, namahlombe futhi welula izingalo phambili futhi uqondise imilenze ku-45 degrees.
- Qala ukuphambanisa izingalo ngamandla, ukuvula amaphampu amahlanu nokukhipha amaphampu amahlanu. Konke lokhu kudonsa i-abs yakho ngokuqinile.
Manje ukuthi uyazi lapho amandla akho kufanele abe khona, ungawabiza ngokuthi ube yisenzo.
Kumatshini angu-50 wepompo, yikhiphe: "amandla." Akudingeki ukuba uphakamise phezulu. Ungakusho engqondweni yakho. Futhi qhubeka uqhubeka uze ufinyelele ku-100.
Umphumela we 'Powerhouse'
Uma ufana nokuzivocavoca okuningi, lelo gama linikwe i-gusto. Futhi zonke lezo zinhlanzi ezabizelwa ezenzweni zazisiza kakhulu ekuxosheni phambili emgqeni wokugcina. Usuvele uhlangabezane nemilingo ye-powerhouse cue-efficiency.
Yilokhu ukusebenza kahle okuphoqelela abafundisi ngezinye izikhathi ukuba baphathe kabi igama. Ngokusivumela ukuthi sisindise isikhathi namazwi futhi siqale ukuphendula okuningi ngesikhathi esisodwa, abafundisi be-Pilates bayakwazi ukuqinisa umthwalo wakho wokusebenza, balungise ifomu lakho, futhi bakushukumise ukuba uqedele inombolo edingekayo yokuphindaphinda.
Igama elilodwa lokwenza konke lokho? Akumangalisi ukuthi othisha basePilates babonakala bewasebenzisa kabi.
Kodwa linda, kukhona okuningi.
I-anatomy eceleni, kunomsebenzi wengqondo ku-powerhouse. Ukumane nje unikeze isikhathi esingaqondakali esenzweni sokukhonana kudinga ukuqina kwengqondo. Kwabafundi abaningi, amaqembu athile ama-muscle ayitholakali noma angakaqeqeshwa kahle. Kodwa ingqondo ngokuvamile iyatholakala, futhi kuyimithombo enamandla kakhulu yokudonsa kusukela lapho udinga ukukhuthazwa.
Uma amandla akho emzimbeni engakwazi ukuthola umsebenzi okwenziwe, amandla akho engqondo angena ngaphakathi futhi athathe izinsolo.
'Powerhouse' ku-Pilates Studio
Kunamasiko amancane angaphakathi kulo lonke leli gama, futhi ngiyazama ukusetshenziswa kwalo kubonisa umfundisi noma umfundi njengomhlobo othile wePilates umuntu.
I-powerhouse iyisikhathi esidala se-Pilates term. Ngeke uwuthole kunoma yimaphi amakilasi avuliwe. Ngeke bakusho kulolu hlobo olusha lwe-Pilates yokusebenza noma ukushintsha kwe- hybrid yenqubo yokuqala.
Ithebula le-powerhouse ligcinelwe umphakathi othile. Labo abathola lelo Pilates bangaphezu kwehlu lokuhamba futhi bajabulele isiko kanye nolimi nomlando ojikeleze uPilates. Uma uphakathi kwabo, uzokwazi ngendlela abakhuluma ngayo.
"Sebenzisa amandla akho namuhla?" I-wink wink.
"I- scoop yakho i-badass-ibukele ukuthi uyibulale."
Ama-studiates ePilates emhlabeni jikelele enza ama-T-shirts, ama-postcards, kanye nama-memes agubha amandla. Futhi kufanele.
Cabanga ngalokhu: Nazi izici ezintathu ezihlanganisa iqembu labantu abangama-40 noma ngaphezulu emasimini noma abafundi abangu-15 abaguquguquli ukuba baqhube amapulangwe asele ngaphambili bese bathatha isinyathelo esilandelayo ekuqeqesheni uPilates . Okufanelekile ukugubha!
Akekho ongenalo amandla. Kungcono nje ukuyisebenzisa.
Manje hamba wenze i-Pilates.