Sinelungelo lokuba nezithombe kanye nemiyalo eyisisekelo yalesi sikole sokuqeqeshwa kwesitulo sePilates emzimbeni ongezansi owabanjelwa ngumfundisi wePilates uKevin Bowen. UCevin ungumqambisene, uMongameli odlule kanye noMqondisi oPhezulu wePilates Method Alliance (PMA), kanye noMqondisi wezeMfundo uPiak Pilates ukuhlukaniswa kweMad Dogg Athletics. UKevin ungumfundisi we-PMA oqinisekisiwe we-Pilates PMA CPT. Ufundisa, aqhuba ama-workshops aqhubekayo nokuqeqeshwa kwabafundisi be-Pilates kulo lonke elase-US nakwamanye amazwe.
Kulo mdlalo, uKevin ubonisa isihlalo seMVe Pilates , ukulungiswa kwesimanje kwesihlalo sobukhosi sePilates . Kufanele ukwazi ukwenza okuningi kwalokhu kudlalwa kunoma yisiphi isihlalo onalo, kuhlanganise nesihlalo seMalibu Pilates. Njengoba ukuhlukumeza kwentwasahlobo kuhlukahluka ezihlalweni ezahlukene ze-Pilates, kuzodingeka uhlulele izilungiselelo zakho. Ngokuvamile, lezi zivivinyo zenziwa ngesimo esiphakathi - esiphakeme.
Amaphuzu ambalwa wokuzivocavoca kwakho: Nakuba lokhu kungumzimba omncane wokuzivocavoca umzimba, usebenza kusuka enhlokweni yakho futhi umzimba wakho wonke ubandakanyekile. Imisipha yakho yesisu izothatha isinyathelo - yokwandisa umgogodla wakho uphakamise isiqu sakho esiqhumeni sakho ukuze sikwazi ukuhamba ngokukhululekile. Khumbula ukusebenzisa i-pedal ibe nomthelela omkhulu ngokuhlala ubanjwe entwasahlobo lapho ukhulula. Phawula ukuthi ekusebenziseni okuningi uKevin ucindezela izandla zakhe eceleni kosihlalo ukusiza ukukhulisa amahlombe nesifuba sakhe, kanye nokubandakanya izingalo zakhe ngenhloso yakhe. *
Kusuka kuKevin: "Ngomsebenzi wami siqu ngivame ukwenza umyalelo wokuqeqesha ohlangene ohlanganisa ukusebenzisana nemisindo nemishini yamahhala ejimini lokuzivocavoca - okufaka imikhombandlela yokuhamba ngePilates - kanye nemigomo yami ye-Pilates. Izinsuku ezingu-3 ngesonto Ngithanda ukusebenzisa i- Wunda Chair ekupheleni kwesimiso sami sokuzivocavoca ukuze ngibhekane nomzimba wami ophansi kanye nokulinganisela. Nansi ukuqeqeshwa kwami. "
* Njengamanye ama-studio we-studio we-studio yokusebenzisa imishini, lokhu kusebenza okuphansi komzimba nesihlalo sikaPilates kuhloswe ukusekela umkhuba we-Pilates olwaziswa yiziyalezo ezivela kumfundisi oqeqeshiwe wePilates. Imiyalo, kanye namathiphu ambalwa omhlahlandlela, afushane - okuhloswe ukukukhumbuza okufundwayo kanye nefomu.
Khumbula ukuthi isihlalo se-Pilates siyisiqeshana semishini esithwele entwasahlobo. Lokhu kusebenza komzimba okuphansi kuyaqhubeka ekuzivocavoca okuphambili kakhulu. Uma kunoma yisiphi isikhathi uzizwa ungahlali kahle, kuyoba ukuhlakanipha ukweqa noma ukuguqula umsebenzi.
Ukuzivocavoca umzimba okuphansi: Uhlezi izimpompo ezimbili zomlenze kuSihlalo wePilates
Hlala esihlalweni sePilates phakathi nendawo bese ubeka izinyawo zombili ngezinyawo. Isikhundla sokuqala se-foot Pilates V. Izithende zihlangene futhi izinzwane zihlukene kancane. Gxila kwifomu lakho nokulungiswa.
Pombela ukuhamba ngezinyawo izikhathi ezi-10.
Ithiphu Yokuqondisa: Ukugcina izithende eziphakanyisiwe kusiza ukubandakanya ama-hamstrings.
Okulandelayo, imilenze efana.
Amapompo Asemigqeni Ephindwe kabili - Okufanayo
Beka izithende zakho, izinyawo ziguquguquke, phezu kwesihlalo seSihlalo sakho sePilates . Imilenze ifana nalesi setethi. Qhubeka ukuhlala uqondile uphinde ususe emkhathini wakho.
Pombela ukuhamba ngezinyawo izikhathi ezi-10.
Iphuzu lokuqondisa: Ukugcina imilenze ehambisanayo kuyosiza ukuqinisa amathanga angaphakathi. Ungavumeli izinyawo zakho zigwedle ukuhamba.
Phawula ukuthi lolu chungechunge lwama-3-foot luhlobene kanjani nokuma kwe-Pilates ngezinyawo kanye nokuhamba ngezinyawo kumuntu oguquguqukayo .
Okulandelayo, imilenze ibanzi.
Amapompo Asemigqeni Ephindwe Kabili - Imigqa Emide
Ngezithende ezibheke emaphethelweni e- Pilates chair foot foot, imilenze nezinyawo kuvele kancane.
Pombela ukuhamba ngezinyawo izikhathi ezi-10.
Inselele yeBhonasi: ngaphambi kokushiya phansi, buyela emuva kuma-Pilates V nezinyathelo zezithende futhi wenze umlenze owodwa uphazamise. Omunye umlenze wenyuka ngqo phambili. 5 ubuyela umlenze ngamunye.
Ukuma Pumps Single Leg - Front
Yima phambi kwesihlalo sePilates esibhekene ne-pedal. Beka i-metatarsal yezinyawo ezinyaweni lapho uhamba khona bese uwela izingalo zakho phambi kwakho. Ngenselele enkulu, welula izingalo njengoba kubonisiwe.
Phonsa phansi nge-pedal izikhathi ezingu-10 bese uphinda ngezinyawo.
Okulandelayo, Amapompo Omlenze Omunye Ne-Crossover
Amaphampu Omlenze Omunye Nge-Crossover
Hambisa ngakwesokunene sesitulo sePilates bese ubhekene nohlangothi lwesihlalo. Hlala ngakwesokunene futhi uwele umlenze wesokunxele uphinde ubeke unyawo lwakho olugcwele eduze kwe-pedal. Umlenze wakho wokuma uhambisane nomkhawulo we-paddle uma usukhulile.
Gcina ukulinganisela komlenze wokuma futhi uphonsa umgodla onqamule umlenze izikhathi ezingu-10. Hamba uzungeze ngaphesheya bese uphinda ngomlenze ohlukile.
Amapompo Asemlenzeni Omunye - Emuva Okukhulu
Hambisa ngemuva kwesihlalo sePilates bese ubheke phambili kwesihlalo. Amathanga agxila emhlane.
Beka umlenze wakho ongakwesokudla phezu kwesihlalo bese ubeka isithende sakho phezu kwe-pedal. Unyawo luzohlala luguquguqukile.
Phindela emuva futhi uphumele ngokusebenzisa izibeletho zakho futhi usize ukusekela umgogodla wakho.
faka izandla zakho ngaphesheya kwesihlalo sesihlalo.
Pushisa phansi phansi izikhathi ezingu-10, phinda ngezinyawo.
Amapompo Asemlenzeni Omunye - Ohlangothini
Noma kunjalo ngemuva kwesihlalo sePilates, vula ukuze umlenze wakho wesokudla uphelele emaphethelweni ngemuva kwesihlalo. Beka umlenze wakho wokunene phezu kwesihlalo uphinde ubeke isithende sokunene lapho uhamba khona. Umlenze uvele kancane.
Izikhali ziphindiwe noma zandisiwe njengoba kubonisiwe.
Cindezela phansi izikhathi ezingu-10. Phinda ngaphesheya.
Amapompo Asemlenzeni Ayingqayizivele - E-Front Kneeling
Ukubheka phezulu esihlalweni sobukhosi sePilates esibhekene ne-pedal.
Ukulinganisela emgqeni owodwa ngenkathi ubamba izingalo zakho ohlangothini noma ugobile ngezandla zakho ezibekwe ngemuva kwekhanda lakho.
Beka isithende sezinyawo zakho phezu kwe-pedal ukuqinisekisa ukuthi i-pelvis yakho ihambelanisiwe ibheke phambili nakakhulu.
Izikhali ziphindiwe noma zandisiwe njengoba kubonisiwe.
Cindezela phansi izikhathi ezingu-10, phinda ngaphesheya.
Amapompo Asemlenzeni Omunye - Ohlangothini Oluhlangene
Vula umzimba wakho phezulu esihlalweni sePilates ukuze ubheke eceleni.
Hamba ngomlenze owodwa, faka unyawo lomlenze oseduze kunoma yonyawo kubha. Hlanganisa unyawo ngakwesibha.
Cindezela phansi izikhathi ezingu-10. Phinda ngaphesheya.
Izikhali ziphindiwe noma zandisiwe njengoba kubonisiwe.
Ukuqhuma kwentaba yangaphambili - Emuva Kamuva
Hlala ubheke isihlalo sikaPilates.
Faka unyawo lwakho lwesokunxele ku-pedal bese ucindezela phansi phansi phansi.
Beka unyawo lwakho lokunene esihlalweni sesihlalo nezinzwane ezihlanganiswe nehlangothini elide lesihlalo.
Phindela emuva futhi ubeke izandla zakho ngaphesheya kwesihlalo. Dlulisa isisindo sakho emlenzeni wesokudla bese uphakamisa umzimba wakho wonke kule ndawo ehambile ukuze unyawo lwakho lwesokunxele nomgwaqo uphakamise phansi.
Letha umzimba wakho ube ukulungiswa ukuze ithanga lomlenze wakho wokunene lihambisane nephansi.
Bamba lesi sikhundla bese uphaqa umlenze wesokunxele izikhathi ezingu-10.
Qiniseka ukuthi i-pelvis yakho ihlala isikwele futhi ngisho nangesikhathi sokuhamba.
Yehlisa umlenze wesokunxele wehle phansi phansi, ubambe phansi phansi bese uguqula imilenze ukuze umlenze wakho wokunene uphase.
Beka umlenze wakho wesobunxele esihlalweni bese uphinda umsebenzi ongakolunye uhlangothi.
I-Bonus Challenge: Yenza umsebenzi ofanayo ngaphandle kokuthi umzimba wakho uqondile ngezandla ngemuva kwekhanda. Vumela i-pedal ukuba iphakamise kuze kube yilapho ithanga lihambisana nephansi. Pompa izikhathi ezingu-10 ngalunye.
Iya phezulu - Ngaphambili
Hlala ubheke isihlalo se-Pilates bese ubeka unyawo lwakho lwesobunxele emgqeni bese ucindezela phansi phansi.
Beka unyawo lwakho lokunene phezulu (isihlalo) sesihlalo nezinzwane ezihlanganiswe nehlangothini elide lesihlalo.
Izikhali zingadluliselwa noma zandiswe njengoba kubonisiwe.
Qala ukucindezela ngokuhlela umzimba wakho wonke futhi uvumele umlenze wakho wokunene ukusize esikhundleni somlenze ogobile. Gcina umlenze wakho wesokunxele uqonde njengoba umzimba wakho wonke uhamba phezulu futhi uhamba ngezinyawo uze uze endaweni ngaphandle kokumelana.
Qiniseka ukuthi i-pelvis yakho ihlala isikwele futhi ihambelanisiwe njengoba uhamba phezulu futhi phansi.
Yenza ukuphindaphinda okuphindwe kabili futhi uphinde uphinde ubheke ngaphesheya.
Ithiphu Yokuqondisa: Lolu hlobo lokuzivocavoca. Isisindo kufanele sisakazwe phakathi kwemilenze emibili - hhayi yonke emlenzeni wangaphambili. Ungenzi lo msebenzi ngaphandle uma uqina futhi uzinzile.
Ngiyabonga omkhulu kumfundisi wePilates nomholi we-workshop uKevin Bowen ngokunikela ngokuzivocavoca umzimba okuphansi ekhanda likaPilates. Ibhulogi likaKevin nguThe Prime Male. Angatholakala ku-Facebook futhi.