Ngaphakathi kwe- Pilates repertoire , kunezinhlobo eziningi zesisindo somzimba esenzelwe ithoni, i-sculpt, nokuqinisa umzimba ophezulu. Lezi zenzo zibiza ngezicathulo ezilula zokuba ngamapounds angu-2-3. Nakuba ngezinye izikhathi zifana nezivivinyo zokuzivocavoca zendabuko esikoleni esidala, ziyingqayizivele yokuthi zonke lezi zivivinyo zibiza ukubeka ngokuqondile imilenze, izinyawo, nezibeletho ngesikhathi esisodwa besebenza ezandleni.
I-Pilates 'idume udumo yikhono layo lokuguqula izindlela zokugxila ezilodwa ukuze kuhambisane nokuhamba okuningi , futhi lokhu kusebenza akuyona into ehlukile.
Kuyini Ukuzivocavoca Okuhle Kakhulu?
Ukuzivocavoca kwengalo okuthiwa "ukukhanya" kuyindlela ehamba phambili yokuhamba ngenhloso yokuzikhandla kwengalo esheshayo. I-Pilates yendabuko yendabuko isuke isenziwa ngama-dumbbells alula. Ngokomlando, lokhu kuvumelana nesimiso esisisindo sezandla, kodwa ngokwakho kubeka i-punch yezingalo ezidinga ukukhethwa okusheshayo.
Ukuzivocavoca kuhle uma ucindezelwa isikhathi ngoba isebenza kakhulu emisipha yezingalo ngesikhathi esisodwa. Ukwenziwe ngokufanele, uzoqinisa amahlombe akho kanye nezikhali bese uqinisa imisipha yakho yomzimba nengaphansi.
Isinyathelo-nge-Isinyathelo Iziyalo
Thatha iqoqo elikhanyayo lama- dumbbells futhi ake siqale.
Hamba ubude ngemilenze yakho ndawonye nezinyawo ku-Pilates isikhundla (izithende ndawonye nezinzwane ezihlukene). Hlanganisa izingalo phambi kwamathanga akho izintende zibhekene zibheke phakathi kwezinsimbi.
Vula ama-elbows wakho kancane ukuze usebenzise imisipha yakho ye-biceps. Shift isisindo somzimba wakho kancane ngasekuqaleni kwezinyawo zakho ngesikhathi okwamanje udonsa izibeletho zakho ngaphakathi nangaphezulu. I-gluteals kufanele iqinise futhi imilenze kufanele idonse ndawonye.
Gcina ukuma kwakho okude kakhulu futhi uqale ukwenza imibuthano encane esheshayo ngezandla zakho.
Njengoba ujikeleza, vusa izingalo kancane kancane. Thatha imibuthano eyisishiyagalombili ukuphakamisa izingalo kuze kube nzima, bese uyeka isikhashana. Yehlisa izingalo uphinde uguqule imibuthano yezinye izikhathi eziphindwe kasishiyagalombili. Isethi esisodwa esiphelele iphelile uma wenze imibuthano eyisishiyagalombili endleleni kanye nemibuthano eyisishiyagalombili endleleni eya phansi. Yenza amasethi egcwele 3-4.
Imfihlakalo Yokuphumelela
Kunezindlela eziyisikhombisa zokukopela lokhu kuthutha, ngakho nawa amanye amathiphu okungafanele ukwenze. Kuwusizo ukubheka okwenza ukunyakaza kanzima kuqala. Kusukela emiyalweni, imisindo yokuvivinya umzimba ilula ngokulula, kodwa empeleni iyinselelo yokukhohlisa.
Ingxenye ebaluleke kunazo zonke kubantu abaningi ukugcina amandla omzimba nokuzinza ngenkathi izingalo zakho zijikeleza ngokushesha endleleni eya phezulu. Umzimba wakho uzama ngokuzenzakalelayo ukulungisa isikhungo sokuguqula amandla ngokugubha emuva nangaphezulu noma ukushintsha ukulungiswa komgogodla wakho. Nqaba lokhu kuzo zonke izindleko. Ngokusebenzisa izibilini zakho ezijulile kakhulu futhi ulwe nesimo esiqinile esivumayo uzovuna zonke izinzuzo zalokhu ukuhamba ngokushesha ngangokunokwenzeka.
Kuzama futhi ukugoba izingxube kakhulu, ukunciphisa ukuhamba kwengalo nokunciphisa umthwalo nokuqina ezingalweni. Kakhulu ngangokunokwenzeka, welula izingalo ngaphandle kokuvala izingxube ze-elbow.
Ukugcina izikhali ezincane ngokugoba kancane ku-elbow kuyindawo ekahle yokwenza lokhu kuthutha.
Okokugcina, sebenzisa ukuhlelwa kwakho isikhathi sonke. Njengoba kwenzeke okuningi ezandleni zingase kube lula ukuvumela intamo yakho noma amahlombe aphelelwe ukulungiswa. Esikhundleni salokho, bamba isikhathi eside futhi uhlasele ukunikeza ihange eliqinile lezikhali zakho ezihambayo.
I-Pilates engaphezulu ihambele ukufunda
I-Pilates yesisindo somzimba isisindo esiyingozi emisebenzini yakho yePilates mat or ekhaya lakho le-Pilates. Cabangela ukufunda indlela ongayenza ngayo:
- Ukuphakama
- I-Pilates side bend
- Ama-lunges anezinsimbi zesandla
Khumbula ukuthi ngisho naphakathi kwePilates ngayinye usebenzise zonke izimiso ezibalulekile zendlela yePilates kufanele ifake isicelo.
Ngakho-ke, ungagxila kuphela ezandleni zakho kodwa nakuzo izibeletho zakho. i-gluteals yakho, ukusebenzisana kwakho nokulawula nokuphefumula kwakho. Yindlela yePilates.