Kunezizathu ezingaphezulu kuka-10 zokwenza i-Pilates. Isibonelo, ukulala okungcono nokucansi okungcono akukona kulolu hlu, kodwa kungenzeka. Kodwa qala lapha ubone ukuthi ucabangani. Ingabe i-Pilates ikufanele kuwe? Uma usuvele uyenza i-Pilates, bheka ukuthi isizathu sakho esiyintandokazi silapha.
1 - I- Pilates Yonke Ukuqina Kwamzimba
Ngokungafani nezinye izinhlobo zokuzivocavoca, uPilates akapheli-athuthukise ezinye izingxenye zomzimba futhi enganaki abanye. Ngenkathi ukuqeqeshwa kwePilates kugxile emandleni amakhulu , iqeqesha umzimba njengento ehlanganisiwe yonke. Ukusebenza kwama-Pilates kukhuthaza amandla nokuthuthukiswa kwemisipha okulinganiselayo kanye nokuguquguquka kwemvelo futhi kwandise ububanzi bokunyakaza kwamajoyina.
Ukunakekelwa kokusekela okuyisisekelo kanye nokuqina komzimba okugcwele, kufaka umoya nomqondo, kunika izinga lokuqina okuhlangene okunzima ukuthola kwenye indawo. Kungenxa yokuthi uPilates uyathandwa kakhulu ekubukeni kwe-rehab, kanye nabadlali abayithola ukuthi i-Pilates iyisisekelo esihle senoma yiluphi uhlobo lokunyakaza abakwenzayo. A
2 - I- Pilates iyashintsha kumazinga amaningi wokufaneleka kanye nezidingo
Kungakhathaliseki ukuthi uyena ophezulu nje oqala ukuvivinya umzimba, umdlali we-elite noma kwenye indawo phakathi, izisekelo ze-Pilates movement ziyasebenza kuwe. Ukwakhiwa kwamandla amakhulu, ukugxila ekuqondaneni okufanele, kanye nendlela yokuhlanganisa umzimba / ingqondo yenza i-Pilates ifinyeleleke kubo bonke.
Njengoba kunezinkulungwane zemisebenzi ekhona kanye nokuguqulwa, ukusebenza kwama-Pilates kungenziwa ngokuvumelana nezidingo ngabanye. Bona okuningi mayelana nokuthi ungashintsha kanjani izivivinyo kanye nokunye okubheka ama- Pilates wamadoda . Ungakwazi futhi ukufunda indlela yokwandisa amakilasi akho ukuze ufinyelele imigomo yakho.
3 - I-Pilates Idala Amandla Ngaphandle Kobuningi
Esikhathini eside, imisipha emihle yigama lomdlalo lapha. Ku-Pilates, awubheke ukwakha imisipha yokubonisa. Uyakha imisipha emihle esebenza ngokugcwele ngaphakathi komzimba wonke, kanye nezidingo zomzimba zomzimba ezihambayo njengoba zidlula ekuphileni.
Enye yezindlela ama-Pilates enza ngayo izidumbu ezinamandla, ezinamandla ngokusebenzisa uhlobo lokusikhipha komzimba olubizwa ngokuthi ukuchithwa kwe-eccentric.
Okuningi
4 - I- Pilates Yandisa Ukuvumelana Nezimo
E-Pilates, sisebenzela ekukhuphukeni okuphephile kwesikhathi nobubanzi bemisipha kanye nokuhamba kokuhamba ngaphakathi kwamalungu. Ngeke uthole okuningi "imidwebo ye-pretzel" ku-Pilates njengoba ungase u-yoga , kodwa umzimba ongakwazi ukusula nokugoba ukuhlangabezana nokugeleza kokuphila umgomo ongokoqobo.
5 - I- Pilates Ithuthukisa Ukuqinisa Amandla
Imisipha yomzimba yimizimba ejulile engemuva, isisu nesantathu se-pelvic. Lezi yimisipha esithembele kuyo ukusekela ukuqina okuqinile, okusekelayo, ukuhleleka okuhle, kanye namaphethini okuhamba kahle. Uma umgogodla uqinile, uhlaka lomzimba lusekelwa. Lokhu kusho ukuthi intamo namahlombe angahle aphumule, futhi wonke ama-muscle namalunga akhululiwe ukwenza imisebenzi yawo, hhayi ngaphezulu.
Inzuzo enhle kakhulu yukuthi ukuqeqeshwa okuyisisekelo kukhuthaza i- abs flat ukuthi sonke sifisa. Funda kabanzi mayelana negesi le-Pilates kanye nokuthi ungadonsela kanjani i-abs yakho ukuze uthole okuningi kuma-Pilates umzimba.
6 - I- Pilates Ithuthukisa Ukuthunyelwa Kwesikhashana
Ukuhleleka okuhle kuboniswa kahle kokusekelwa kahle okusekelwa yinhloko eqinile. Yisimo lapho umuntu angahamba khona ngokukhululekile. Ukuqala nge-Pilates ukunyakaza okuyisisekelo nokuhamba ngemishini yokusebenzisa imishini, uPilates uqeqesha umzimba ukuba uziveze ngamandla namandla. Ungabona lokhu ekuhleleni okuhle kwalabo abaqhuba i-Pilates. Kungesizathu esenza abantu benze uPilates ngezinhlungu zomhlane .
7 - I-Pilates Yandisa Amandla
Kungase kubonakale sengathi kuyinto ephazamisayo, kodwa uma usebenzise okuningi, unamandla okungaphezulu futhi uzizwa uthanda ukwenza (kuze kube iphuzu, yebo). Ama-pilates athola ukuphefumula nokujikeleza, kuvuselela umgogodla nemisipha, futhi ukhukhumeza umzimba ngemizwa emihle etholakala ekusebenziseni umzimba wonke. Qalisa ngalokhu kusebenza okusheshayo noma ukuqoqwa kwama-Pilates wamaminithi angu-5.
8 - I- Pilates Ikhuthaza Ukulahlekelwa Isisindo Nokubukeka Okude, Okubukeke
Uma uqhuba i-Pilates njalo, izoshintsha umzimba wakho. Eyaziwa ngokudala imisipha emide, eqinile nokubukeka okuhle, i-Pilates ithuthukisa ithoni ye-muscle, izilinganiso ze-musculature, isekela ukuma okuhle, futhi ikufundise ukuhamba kalula nangomusa. Zonke lezi zinto zizokwenza ubheke futhi uzizwe ufanelekile.
Uma ufuna ukunciphisa isisindo, ifomu lokulahlekelwa kwesisindo lihlala lifanayo: Bhisa amakholori amaningi kunokuba ungene. Njengendlela ephelele yokuqina komzimba, i-Pilates isiza izokusiza ukwenza lokho. Ehlanganiswe nomsebenzi we- aerobic , i-Pilates iba yilapho ithuluzi lokulahlekelwa isisindo kanye nethuluzi lomzimba. Nakhu okunye mayelana namasayizi amaningi kanye nama-Pilates nokuthi ungayilungisa kanjani ukusebenza kwakho kokulahlekelwa isisindo .
9 - I- Pilates Yandisa Ukuqwashisa - Umzimba / Ukuxhuma Kwengqondo
UJoseph Pilates wayengafuni ukuthi uPilates, noma ukuphikisana kwakhe njengoba ayekubiza, "kwakuhambisana nokuhlanganiswa okuphelele komzimba, ingqondo nomoya." Lokhu kungenye yezimfihlo ze-Pilates yokuzivocavoca: siqhuba ukunyakaza ngalunye ngokunakekelwa okuphelele. Uma sivivinya ngale ndlela, umzimba nomqondo ubumbana ukuze kuvezwe inzuzo enkulu kakhulu ekusebenzeni ngamunye. Imigomo ye-Pilates - centering, concentration, control, precision, umoya nokugeleza - yimigomo esemqoka esiyisebenzisayo ukuhlanganisa umzimba nomqondo.
10 - Kunezindlela Eziningi Zokufunda I-Pilates
Imilayezo ye-Pilates kulula ukuza ngalezi zinsuku. Ukuphakama okuqhubekayo kwePilates kuyifake ebalazweni emhlabeni wonke. Lokhu kuhle ngoba uma uqala ukuqeqeshwa kwe-Pilates, kubalulekile ukuqala ngemfundo ephilile yama-Pilates esiteshini noma kwi-gym, futhi mhlawumbe kusuka kumfundisi oqinisekisiwe . Kodwa kunezindlela eziningi zokwengeza ukufunda kwakho uma uhamba. Ungazijwayele ekhaya futhi awudingi imishini eyodwa emnandi, izingubo ezihle kakhulu, kanye nombhede .