I-Deep Breathing iyingxenye ebalulekile ye-Pilates Exercise
Ukuphefumula okujulile kuyingxenye ebalulekile yokuzivocavoca kwe- Pilates . Futhi hhayi nje ukulimaza okukhulu, kodwa futhi uma wenza umzamo wokuzikhandla ngokugcwele, ukukhipha yonke into yomoya omoya futhi uvumele umoya omusha, okhuthazayo ukuba ungenele. UJoseph Pilates wayenqabile ngokuphefumula okukhulu. Cabanga ngalokhu okushiwo encwadini yakhe ethi Return to Life Through Contrology : "Ukuphefumula okuvilaphayo kuguqula amaphaphu, ngokoqobo nangokomfanekiso, kungena emangcwabeni okugcizelela izifo ezigulayo, ezifa futhi ezifile kanye nokunikeza indawo enhle yokuphindaphinda kwamanye amabizo amagciwane. " Ingabe lokho akukwesabeki?
Izinzuzo Zokuphefumula Okujulile
Ngaphandle kwemiphumela esabekayo yokungaphefumli ngokugcwele, cabangela ezinye zezinzuzo eziningi zokuphefumula okujulile. U-oksijeni uyingxenye cishe yonke indlela yokusabela kwamakhemikhali emzimbeni wakho, ngakho-ke udinga okuningi. Uma ufuna ukushisa ama-khalori, udinga umoya-mpilo. Empeleni, uma ufuna ukuthola amandla, kufanele ube ne-oxygen. Ngakolunye uhlangothi, i-carbon dioxide iyimkhiqizo futhi ukuphefumula okujulile kukusiza ukuba uyisuse. Akukhona lokho kuphela, kodwa ukuphefumula okujulile kuvuselela izitho zangaphakathi, kufaka phakathi nenhliziyo. Lapho inhliziyo ihamba, ngaleyo ndlela yanda ukujikeleza, uthola igazi elisha elihamba emzimbeni, lithwala i-oksijeni nezakhi kuwo wonke amaseli, kanye nokususa imikhiqizo yokudoba. Ukuphefumula okujulile kuyindlela yakho yokuhlanza yangaphakathi elula futhi etholakalayo kakhulu.
Ayikho ingxoxo ngezinzuzo zokuphefumula okujulile okuzophelela ngaphandle kokukhuluma ngesici somzimba / ingqondo.
Lokhu kuyiqiniso ikakhulukazi ePilates lapho "ukuhlanganiswa okuphelele komzimba, ingqondo, nomoya" (uJoseph Pilates, Ukubuyela Ekuphileni ) kungcono okuphefumulelwe ngokoqobo ukuthuthukiswa komkhuba. Ukuphefumula ngokugcwele, ngokucophelela nangenhloso, kusikhungo. Icacisa futhi iyancipha ingqondo, inciphisa ukucindezeleka, futhi ivula indlela yokuthola ulwazi olukhulu, oluphelele.
Ukusebenza nokuphefumula kubuye kube nomculo wemvelo wokunyakaza okuthuthukisa kakhulu ukusebenza nokuzizwa komsebenzi.
Ukuzivocavoca nokuphuza okujulile
E-Pilates, umoya uhola ukunyakaza futhi unike amandla. Yonke imiyalo ka-Joseph Pilates yokuzivocavoca ematheni ehambisana nokuphefumula nemishini eminingi yokuzivivinya ifundiswa ngamaphethini okuphefumula. Ngokujwayelekile, siphumelela ekusebenziseni okudinga ukuzikhandla kakhulu, ukusebenzisa insipho yemvelo yemisipha yomzimba ekuphumeni. Emisebenzini ye-Pilates, ukuphefumula kusisiza ukuba sikhulise futhi sidibanise umgogodla. Ukuphambana kwe-exhale kungacatshangwa njengokunciphisa okunomusa, okwandisa kwe-trunk ezungeze umgogodla. Khona-ke, lapho kuvuleka, ngokusekelwa kwemisipha evelele, kukhona ukunwetshwa okuphelele ngobude nobubanzi. Omunye angase acabange isilinda esenza isikhathi eside futhi sinomzimba.
Ngokuvamile, lapho abantu becabanga ngokuphefumula okujulile bagcwalisa isifuba sabo esingenhla. Ku-Pilates, noma kunjalo, sifuna ukusebenzisa sonke isikhala sokuphefumula esisitholile. Ngakho-ke, ngokuqaphela sisebenzisa izinhlobo ezimbili ezihlobene kodwa ezihlukile zokuphefumula:
- Ukuphefumula komzimba : Lokhu kuphefumulela ngokujulile lapho sikhipha khona umoya ngaphakathi emzimbeni uvumela isisu ukuba sande futhi siphumelele futhi sihlukane ne-exhale. Ukuphefumula ngokuphazamiseka komzimba kuyinto "engcono kakhulu" ukuphefumula ngokuphila ngokuvamile.
- I-Lateral Breathing : Ngezinye izikhathi, ku-Pilates nezinye izinhlobo zokuzivocavoca, senza ukuqeqeshwa okugxile emisipha yomzimba ngendlela eyenza kube nzima ukuvumela isisu ukuba sikhulume nokuphuma emoyeni. Ukuphefumula kwesikhashana kusifundisa ukwandisa i-ribcage yethu futhi sibuyele ukuze sivumele ukudla okugcwele emoyeni.
Manje ukuthi ukhunjuzwa ukubaluleka kokuphefumula okukhulu, okuhle, sebenzisa! Ungabi namahloni ngokuphefumula ngokugcwele ekilasini lePilates. Yilokho uJoseph Pilates ayekuhlosile futhi eqinisile emsebenzini. Eqinisweni, ukuphefumula kungenye yezimiso zePilates - iqoqo lezimiso zokuqondisa i-Pilates practice distilled kusuka ngqo ezimfundisweni zikaJoseph Pilates.