Ukudala Imisipha Ede, Eqinile Namapulates
Ngizokuvumela kwenye yezinkinobho ezinkulu ekusebenziseni i-Pilates: ukuvinjelwa kwe-eccentric.
E- Pilates , sisebenzisa zonke izinhlobo ezintathu zokuhlukana kwemisipha: i-eccentric, i-concentric kanye ne-isometric lapho umsizi uqhutshwa khona. Kodwa ku-Pilates, kugcizelela kakhulu ukukhwabanisa okungokwemvelo kunokuba umuntu athola izinhlelo eziningi zokuzivocavoca. Kuyinto yokweqa okunamandla okwenza ama-Pilates asele eside, aqinile awaziwa ngokwakhiwa.
Ngokweqhwa kwe-eccentric, i-muscle iyalula njengoba iphikisana namandla. Qhathanisa nalesi sithombe nalokho esikucabanga njengokwenziwa kwe-muscle, ukuphambana okugxile, lapho imisipha iphela khona njengoba inqoba isisindo noma amandla. Yisisindo sokunciphisa imisipha esheshayo esinikeza ukubonakala okungaphezulu noma okunamandla kumisipha.
Ukuqeqeshwa kwe-Pilates nokuqhathaniswa kwe-Eccentric
I-Pilates isebenzisa ukuphikiswa emithonjeni emikhunjini emikhulu efana ne-transformer, isihlalo noma umbhoshongo; ukumelana nodumo; futhi ukuphikisana nesenzo senjabulo esinjengentwasahlobo semishini encane njengengqikithi yemilingo noma ibhande lokuzivocavoca ukuqeqesha imisipha ngokuqhaqhazela okungezansi.
Ake sibheke ezinye izibonelo zezingqinamba ezingekho emthethweni kusukela ekusebenziseni kwama-Pilates mat.
Emgodini, ngokuyinhloko ukumelana nodonsela phansi okudala ukuphazamiseka okungokwemvelo. Izibonelo zingaba yi-roll phansi ingxenye ye- roll up noma idlulise phezulu , lapho silawula khona ngenhloso ukugoqa phansi, sithuthukisa i-torso ngokudonsa amandla adonsela phansi.
Esinye isibonelo esivela kumsebenzi wokugqoka kungaba inselele esifubeni nasebiceps engxenyeni encane, elawulwa phansi ehamba phambili ye- push up .
Uma umelana neziphethu kumadivayisi we- Pilates , noma usebenzise umjikelezo womlingo noma ibhendi lokuzivocavoca , ukuvinjelwa okwandisa kuvame ukwenzeka uma umelana nalokho ongase ucabange njengengxenye yokubuya yomsebenzi.
Isibonelo, ngomjikelezo womlingo, uyifinyelela, okuvame ukugoqa okugxile; kodwa ke ulawula ukukhululwa, okuyinto eba ukuqedwa kwe-muscle ekwandisa ukuchotshozwa kwe-eccentric.
Noma, cabanga ngebhodi lokuzivocavoca. Uma ume phezu kwalo ukuze ulungise phakathi nendawo bese udonsa izinhlangothi ezimbili, leyo ngxenye iyinhlanganisela eyinkimbinkimbi ye-biceps. Uma umelana nokudonsa kwebhendi uma uyiyeka phansi kancane, lokho kungukuqhaqhazela kwe-bicep.
Amandla Ngesikhathi Sakho
Kuyinto ukuvinjelwa eccentric ebeka amandla ubude bethu. Lokho engikushoyo ukuthi ukuphikisana okungokwemvelo kuyinselele kakhulu kumisipha. Benza umsebenzi omuhle wokucindezela imisipha. Ngemva kokugcizelela, bavuselela amandla. Lesi yisisekelo esiyisisekelo esilandelayo lapho imisipha iqinisa amandla.
Ukuqhekeka kwe-Eccentric kuyinkinga yokucwaninga okuningi ngoba kucatshangwa ukuthi ukuqina kwemisipha kungaba mkhulu kakhulu ngokuzivocavoca okubandakanya ukuchotshozwa kwe-eccentric. Ngenxa yezinga eliphakeme lokucindezeleka okucindezelayo ukuthi ukuphikisana okunamandla kudala, ukuhlukana okunamandla kuhlotshaniswa nobuhlungu besisindo nokulimala okunjengezinhlanzi nezinyembezi. Noma kunjalo, lokhu akuyona into ekhona ePilates lapho kugcizelelwa khona ukulawulwa, futhi asigcini ngokweqile imisipha.
Amandla E-Eccentric noMqondo
Ekugcineni, akukho ukuxoxwa ngePilates nokuqhaqhazela okuqedile kungaqedwa ngaphandle kokukhuluma ngendima yengqondo nenhloso ekuzivocavoca kwePilates.
E-Pilates, sizimisele ngenhloso ukuhamba isikhathi eside ekuhambeni kwethu. Yiqiniso, sibeka isiteji salokhu ngesimiso esifanele sokuvivinya umzimba, ukuqondanisa, kanye nemishini. Kodwa ekugcineni i-Pilates ihamba isetshenziselwe ukuba iqhutshwe ngengqondo eqondayo. Uma ingqondo igxile ekude, konke okuyisisekelo esiyinkimbinkimbi eshukumisayo esiza ukudala ukuhlukana okuphumelelayo nokucophelela kwe-eccentric kungenziwa.