Indlela Yokuqalisa Ngama-Pilates Ekhaya
Lolu hlelo lokusebenza lwe- Pilates lokuqala olwenzelwe ukusiza ukuthi wakhe isisekelo esiqinile endleleni ye-Pilates. Isekelwe emisebenzini ye-classical eyenziwe nguJoseph Pilates .
Izinsuku ezingu-30 ezilandelayo zingashintsha kakhulu impilo yakho. Ngeke ufunde nje ukuthi yini okufanele uyenze, kodwa indlela yokuhambisa ngemigomo ye- Pilates yokugxilisa, ukuhlushwa, ukulawula, ukucaca, ukuphefumula, nokugeleza okwenza i-Pilates ibe nesipiliyoni sempilo yomzimba / yengqondo.
Imiyalo yokusebenzisa ihlanganisa ukuguqulwa, kodwa kubalulekile ukuthi ufunde ukuguqula ukuzivocavoca ngokwakho, futhi uthuthuke ngezinga lakho. Amashejuli amasonto onke ngezansi aqondiswa kuphela. Kunconywa kakhulu ukuthi usekela umkhuba wakho wasekhaya ngamakilasi e-Pilates.
UJoseph Pilates uthe, "Ukunyakaza okumbalwa okwenzelwe kahle ngokulandelana ngokulinganisela, kuwufanele amahora okwenza ama-calisthenics ama-sloppy noma ukuphikisana okuphoqelelwe."
Izinto ezidingekayo
Indlela ye-Pilates iqala ngomzimba wakho kanye nombhede phansi. Ngeke udinga imishini ye-studio yalezi zivivinyo. Uma ungenalo umbhede, qala ngendawo ebanzi, kodwa cabanga ukuthola umuthi we- Pilates .
Usuku Lokuqala
Qala nge-Pilates eyisisekelo esibekiwe. Ukufunda lezi zivivinyo ezilula kubalulekile ekwakheni ifomu elihle endleleni ye-Pilates. Uzothola inzuzo enkulu emisebenzini ye-Pilates uma uyenze kahle.
Okulandelayo, yenza isimiso sokuqala se-Pilates, esizokwenza ukuthi uqalise kahle ekwakheni amandla omzimba nokuzivumelanisa nezimo.
Isonto 1 (Izinsuku 2 kuya ku-7)
Ungenza i- Pilates nsuku zonke , kodwa kunengqondo ukulindela imiphumela emihle ngokuhlela i-Pilates kathathu kuya kwesine ngesonto.
- Qhubeka nokuqeqeshwa okuyisisekelo kwe-Pilates .
- Qhubekani isimiso se- Pilates abaqalayo .
Isonto 2
Ukufudumala ngezinto eziyisisekelo futhi wengeze lezi zivivinyo:
Hambisa ku- 10 yokuqala yama-Pilates umzimba kanye nochungechunge lwe-kick side .
Kodwa-ke, uma isimiso sokuqala sokuzivocavoca siyaqhubeka sinselele, sinamathele kuze kube yilapho usulungele ukuqhubeka.
Isonto 3
Ukufudumala ngezinto eziyisisekelo kanye nokuzivocavoca okwengeziwe okhethiwe ohlwini olufudumele.
Yenza ukuqeqeshwa kokuqala oku-10 okubalwe ku- classic umzimba wama-Pilates bese wengeza lezi zivivinyo:
- Saw
- I-Swan prep
- Uchungechunge lwe-Sidekick
- Umlenze udonse phambili
- I-Pilates iphakamisa-up
Liviki 4
Ukufudumala ngezinto eziyisisekelo kanye nokuzivocavoca okwengeziwe okhethiwe ohlwini olufudumele.
Yenza izivivinyo zokuqala ezi-10 zokuqala bese wengeza:
- Umlenze owodwa ongakwesokudla unwebile
- Ukuphakama okuphansi komlenze ombini
- I-Criss-cross
- Saw
- Swan nge neck neck
- Uchungechunge lwe-Sidekick
- Teaser ngomlenze owodwa
- Ukubhukuda
- Umlenze udonse phambili
- Seal
- I-Pilates iphakamisa phezulu
Usuqedile uhlelo lwezinsuku ezingu-30 lwe-Pilates Planner
Manje yisikhathi sokuzihlanganisa ngokwengeziwe. Ungaqhubeka ufunde kabanzi nge-Pilates kwilayisensi yendawo noma ngokusebenzisa imfundo ye-intanethi nevidiyo. Kungasiza ukuthola isiqondiso somfundisi we-Pilates ukukusiza ukuthi uphumelele ifomu lakho futhi uthole okuningi emisebenzini yakho yasekhaya.