Lokhu kuqaliswa kwe- Pilates reformer ukubonisa ukuthi ukuvivinya umzimba nokulandelana kwazo kufundiswe ku-Pilates Centre yaseBoulder. Isithombe ngasinye sihlanganisa amanothi wemishini, amathiphu okuphepha, kanye namaphuzu ambalwa. Lezi projekthi ze-Pilates zibonisa ubuchwepheshe bazo ukuze ubone ukuthi uyahamba kanjani nezivivinyo, kodwa sicela ungesabi!
Lokhu kuhloswe kube yisithenjwa somfanekiso wokukhumbuza kulabo abenza umsebenzi wokuvuselela ekhaya ngokuhambisana namakilasi e-Pilates. Imiyalo yokusebenzisa ayikho imininingwane futhi amathiphu awahloselwe ukufaka imfundo yePilates ephilayo eyingxenye ebalulekile ekuzuzeni okuhle kuma-exercates wama-Pilates.
Siphakamise inani lemithombo esisebenzisayo. Ukuphikiswa kwakho kwe-reformer nokusabalalisa kungase kube okuhlukile.
Ukuphefumulela ngokugcwele - inhales ejulile kanye nama-exhales agcwele. Ngokuvamile, phefumula lapho ususa khona. I-Exhale njengoba uhambisa isithuthi ngaphakathi. Ngiye ngaphawula izindawo lapho kuhluka khona.
I-Reformer Footwork
Ama-Footwork Amanothi:
- 4 iziphethu. Ukushaya ikhanda phezulu.
- I-10 ibuyela emuva kwesinye isimo sezinyawo - ngaphandle kokungena, ku-exhale
Isikhundla sezinyawo Ukulandelana:
- I-Pilates V - amabhola ezinyaweni ezinyaweni zezinyawo, izithende ziphakanyisiwe, amadolo angaphinde abe nobubanzi behlombe
- Inyoni emilenzeni yePrech - ndawonye
- Imilenze - imilenze ndawonye
- Izinduna ezingaphansi kwe-Lower Lift
Izikhumbuzo Zemihlahlandlela Yezinguquko
- I-footwork yenziwa emgogodleni ongathathi hlangothi no-abs ohlangene.
- E-Pilates V, ukuphakanyiswa kwezithende kusiza ukubandakanya umthanga wangaphakathi kanye nesitezi sezintambo.
- Hamba ubude - kokubili ukufaka inhale nokuxhuma.
- Qinisekisa ukuthi umlenze wonke usebenza, ikakhulukazi ngemuva komlenze - lokhu akuyona nje umsebenzi we-quad.
- Cindezela izingemuva zezingalo zibe mat.
I-Reformer Footwork yaqhubeka - Izindwangu ezingezansi ne-Lift
- Buyisela izinyawo ku-Pilates V, izithende eziphakanyisiwe, amabhola ezinyawo ngezinyawo.
- Amasethi angu-10
Amathiphu wezinyawo:
- Cindezela, phuma, bese usula izithende zezinombolo ezingu-3 uphakamise u-3.
- Izinyathelo ziphakamisa ukuze zingene.
Amakhulu ePilates Reformer
- I-footbar isezansi.
- Thatha izibambo.
- Amasethi angu-10 - amaphampu angu-5 ekuphefumuleni, amaphampu angu-5 ngaphandle-umoya.
Amathiphu Ngamakhulu ku-Pilates Reformer
- Esikhathini sokuqala, ukuvivinya umzimba kuqala ngokukhanda ikhanda kanye nekhanda elingaphezulu uma imilenze igoqa ngezandla.
- Imilenze isetshenziselwa indawo ephezulu yetafula, noma ikhuliswe ngokuqondile phezulu kuma-degree angu-90, noma kancane kancane njengoba kubonisiwe.
- Bamba isikhundla, isisu sikhombise njengoba izingalo eziqondile zishaya phezulu.
- Ukuze uthole imininingwane, ubuyekeze amakhulu kulawo mat .
- Iphuzu lokuphepha: imilenze akumele ihambe kakhulu kangangokuthi ngemuva kokukhipha umthamo.
- Uma uphambili kakhulu, ungafaka uchungechunge lwe-rowings olulandelayo.
- Abaqalayo nabathintekayo baqhubekela emibuthanweni yomlenze.
Imibuthano Yomlenze ku-Pilates Reformer
- 2 iziphethu. Ukushaya ikhanda phezulu.
- Cindezela ama-straps amade ngezinsimbi bese uphatha. Qiniseka ukuthi isiqeshana sensimbi sisekho ngaphandle.
- 5 ibuthana ngalunye uhlangothi.
Amathiphu Emibuthano Yomlenze ku-Pilates Reformer
- Ukugoqa phezulu futhi ndawonye, ukujikeleza kwangaphandle. Phenduka ngaphandle kusukela ezinqulwini.
- Imilenze yokuqala ingena ngaphansi kwama-degree angama-45.
- Exhale ukuletha imilenze phezulu. Vula ukuze uvule. Exhale ukubahlanganisa ndawonye futhi phezulu.
I-Frog e-Pilates Reformer
- 2 iziphethu.
- Izintambo ezindala zisasebenza.
- Isikhwama sekhanda sisekhona.
- 5 Ukubuyela emuva.
Amacebiso we-The Frog ku-Pilates Reformer
- I-Frog yenzeka emgogodleni ongathathi hlangothi.
- Imilenze iyajikelezwa ngaphandle emaceleni
- Gcina amathanga angaphakathi ahlanganyela. Ungathathi amadolo ngaphesheya kwamaphethini.
- Futhi, bona i- frog enebhodi lokuzivocavoca
- Uma ufuna ukuthatha ukuqeqeshwa kwakho phezulu kwesikhombisi, ungafaka ama- exerciseer wokugwedla ama-exercises kuleli phuzu bese ubuya futhi uqhubeke nesisindo somzimba.
Ukushisa kwesisu - Kuningi
- 4 Iziphethu.
- Ukushaya ikhanda phezulu.
- I-Reps.
Amathiphu Okumisa Ngesisu - Okukhulu:
- Hlala eduze komkhawulo wesitimela kuma-plip engekho-slip uma unayo. Lena indawo ejulile ye- C-curve .
- Qala ngezinyawo ku Pilates V ngezithende eziphakanyisiwe.
- Ukuhlambalaza ukuphuma, ukukhipha imithwalo yezingqungquthela phansi, ukuguqula izinsimbi ezithendezelayo, ukuxhuma ukuletha imoto nge-creep deep in the hip.
Ukuphumula kwesisu - I-Arms Back
- Yehlisa intwasahlobo - iziphewu ezintathu.
- 8 ukuphinda.
Amathiphu Okumisa Kwesisu - Izikhali Emuva:
- Hlala eduze komkhawulo wesitimela kuma-plip okungenayo i-slip.
- Izinyawo ziqala ku Pilates V ngezithende eziphakanyisiwe.
- Phakamisa yonke insimu yokudoba, hhayi nje ngaphambili. Sebenzisa izingalo emuva ukuvula isifuba.
- Qala ngezinyawo ku-Pilates V ngezithende eziphakanyisiwe. Ukufakela ukuxhuma, ukuxosha kuthatha izithende ezingezansi, ukuguqula izithundu, ukukhuphula ukuletha ukuthutha.
- Sebenzisa i-abs yakho.
- Sebenza amathanga angaphakathi nasemilenzeni. Hamba ukujula okujulile esikhwameni uma ungena.
Ibhokisi elifushane - Emuva Emuva
- Ibhokisi elifushane liwela emahlombe ehlombe.
- Izinyawo eziphephile zihamba ngaphansi kwesibhande.
- 5 Ukubuyela emuva.
Amathiphu Ebhokisi Elifushane - Emuva Emuva
- Hlala phezulu emathanjeni ahlale phansi bese ucabanga nge-front nangemuva uzizwa emilenzeni.
- Ukuzivocavoca kuqala ejulile, eside, i-C-curve futhi ugcina leyo ngqamuzana njengoba ugoqa i-pelvis ngaphansi futhi ungene emilenzeni ukuze ubuyele emuva. Lokhu kuvivinya kwesisu. Ungabheki nje amathanga akho.
- Faka ukubuyela emuva. Exhale ukuza.
Ibhokisi elifushane - I-Flat Back
- Ibhokisi elifushane liwela emahlombe ehlombe.
- Izinyawo ezipholile zihamba ngaphansi kwesibhande.
- 5 ukubuyela emuva.
Amathiphu Ebhokisi Elifushane - I-Flat Back
- Hlala phezulu emathanjeni ahlale phansi bese ucabanga nge-front nangemuva uzizwa emilenzeni.
- Qinisekisa ukugcina i-torso esisodwa, ngokuhambisana ne-pelvis. Phakamisa uphinde ubuyele ngaphakathi esiswini. Ungabuyi emuva. Gcina izingalo zibe ngemuva.
- Faka ukubuyela emuva. Exhale ukuza.
I-Short Box Series - I-Flat Back nge-Pole
- Ibhokisi elifushane liwela emahlombe ehlombe.
- Izinyawo zihamba ngaphansi kwesibhande.
- 5 Ukubuyela emuva.
Amathiphu Ebhokisi Elifushane - I-Flat Back nge Pole
- Hlala phezulu emathanjeni ahlale phansi bese ucabanga nge-front nangemuva uzizwa emilenzeni.
- Qinisekisa ukugcina i-torso esisodwa - phakamisa uphinde ubuyele ngaphakathi esiswini. Gcina izingalo zisebenza emuva nangemibono yakho yomhlaba.
- Faka ukubuyela emuva. Exhale ukuza.
Uma wenza i-Workout ephakathi, ungangezela ukukhuphuka kwesihlahla lapha, bese uhambisa indlovu.
Indlovu kwi-Pilates Reformer
- 2 Amanzi.
- Ukushaya ikhanda phezulu.
- I-footbar up.
- I-Reps.
Amathiphu weNdlovu kwi-Pilates Reformer
- Qinisekisa ukuxhuma phansi ngokusebenzisa izithende zakho.
- I-carriage ihamba ngaphakathi nangaphandle ngenxa yokuphakama kwe-abs yakho, hhayi nje i-hinge emagqokeni.
- Sebenzisa i-exhale yakho ukuze ulethe isondo ngokukhawuleza.
- Zizwa iziphethu kanye nokudla kwebhayisikili phakathi nendawo yakho.
I-Series Stretch Series: Emuva Emuva
- 2 Amanzi.
- I-footbar up.
- Ukushaya ikhanda phezulu.
- I-Reps.
Amathiphu omgqoko wehlela emuva
Uma usungula uhlangothi lwakho oluhle emuva futhi uthola isisu, ugcine. Izikhwebu zomzimba ziyisivulo sokuvala nokuvala. Akukho okunye okuhambayo. Qinisekisa ukuthi isisu sakho senza umsebenzi.
I-Series Stretch Series: I-Arch Back
- 2 Amanzi.
- I-footbar up.
- Ukushaya ikhanda phezulu.
- I-Reps.
Amathiphu omgqoko wehliswa ngokuhlelwa emuva
Uma usungula ubuhle bakho obuhle futhi uphakamise ngaphandle, gcina isikhundla. Izikhwebu ezivulekile zivulekile futhi zivala esikhwameni. Akukho okunye okuhambayo. Qinisekisa ukuthi isisu sakho senza umsebenzi.
Ukugijima ku-Pilates Reformer
- 4 Iziphethu.
- Ukushaya ikhanda phezulu.
- I-footbar up.
- Amasethingi angu-20.
Amathiphu okugijima ku-Pilates Reformer
Qinisekisa ukuthi unake ukunakwa kwezinyawo. Ukugcizelelwa ukuphakanyiswa kwesithende kanye namandla avela emlenzeni.
Phansi Phakamisa ku-Pilates Reformer
- 4 Iziphethu.
- I-footbar up.
- Ukushaya ikhanda phezulu.
- 5-8 Reps.
Amathiphu asezansi Phakamisa i-Pilates Reformer
- Qinisekisa ukuthi ukujika kuvela ekujuleni ngaphakathi kwezinkalo zakho, hhayi ngamadolo akho.
- Isikhumba sibheka ukuphakama kwesibhakabhaka ngaphezu kwesigodi.
- I-spinal neutral. Lokhu akuyona inkinga ye-pelvis.
- Sebenzisa ngokunenzuzo umshini wezingcingo ezingxenyeni zezingalo zakho emathini.
Ukubonga okubonga kuya eThe Pilates Centre yaseBoulder. Izithombe lapha zithathwe e-The Pilates Centre yaseBoulder futhi zifaka i-Centerline reformer. Imishini ye-Centreline Pilates isekelwe emiklamo kaJoseph Pilates futhi iyatholakala nge-Balanced Body Pilates. Umqeqeshi wethu uPilates uPlala Kirkland, kanti udutshulwe uDeborah Kolwey.