Akufanele kube yizindaba ukuthi ucwaningo lubonisa ngokuphindaphindiwe ukuthi usuku lwethu lokusebenza oludlulile ludiliza noma yimiphi imizamo yokuqina. Olunye ucwaningo olusha luye lwabonisa ukuthi isenzo esilula sokuhlala isikhathi esisodwa noma amahora amabili ngokuqondile singathinta kakhulu impilo yakho jikelele, ukwandise ingozi yokuphila kwezifo futhi ubikezele isikhathi esifushane sokuphila. Ngiyabonga Pilates uya lapho uya khona.
Akusho ukuthi ngeke ukwazi ukwenza umshini noma i -Pilates yama-classic ukuhambisa njengokuhamba njengobhola etafuleni lakho, kodwa ungakwazi ukuqhuba ama-exercates ama-Pilates ambalwa ukuze uthole usuku lwakho lokusebenza ngaphandle kokushiya idesksi lakho. Zenza lokhu kuhamba futhi uqiniseke ukuthi awuke uwele uphawu lwamahora amabili ngaphandle kokunyakaza ukuze uqinisekise isimo sakho esingokomzimba esiphelele kakhulu.
Ngikhethe ukuhlanganiswa okulandelayo okuhambayo hhayi nje ukukukhuphula nokuphuma esihlalweni sakho, kodwa futhi ukubhekana nokuhamba okuphelele komzimba nokuhlanganyela. Ukwenza lokhu kuhamba kuzophinde kuthinte ezinye imiphumela emibi ye- posture empofu engapheli esivame ukuyihlakulela ngenkathi sihlezi edeskini usuku lonke.Lolu hlelo olufushane, lwenziwa ngokunyakaza ngesikhathi esisodwa noma konke ngesikhathi esisodwa, lunikeza isimo sokuqala, amandla omgogodla, futhi ithuthukise ukulungiswa komzimba okugcwele, kanye nokuhlinzekwa kwesimo somzimba ophezulu.
Ukukhuliswa kwe-Chest 1
Ukuhlala edeskini akusizi ukuhamba kwethu, kodwa ukwandiswa kwesifuba kungalwisana nalokhu. Ukuze usebenze engenhla yangaphambili, ume ePilates ngesigxathu nemilenze yakho ndawonye, izintambo zokucindezela nezinzwane ezihlukene kancane. Ubheke kude nesihlalo sakho. Vula, uqine isisu sakho bese ucindezela izingalo zakho kuze kube yilapho izintende zezandla zakho zicindezela kancane esihlalweni. Manje bamba umoya wakho bese ucindezela amahlombe akho emuva futhi phansi uma uphendulela ikhanda lakho ngakwesokudla, bese ushiya, bese uqala ukuqeda ukuphendula okulodwa. Thatha izingalo zakho phambili njengoba uphuma. Phinda izikhathi ezingu-5 ngokuphindaphinda kwezingu-6.
2 - Ukunyuka komlenze owodwa
Awudingi ngisho nokuphuma esikhwameni sakho ngalokhu kuthutha okubolekwa komunye wabafundi bakaMnu Pilates, uCarola Trier. Qala kancane futhi ugxile ekugcineni ukugxila nokuqinile. Akukho ukuphikisana noma ukuphenduka okuvunyelwe. I-torso kufanele ihlale ilawulwa futhi iqinile.
Slayida phansi esihlalweni sakho ukuze phansi kwakho kufike ekugcineni futhi ngemuva kwakho emuva kuncike ngemuva kwesihlalo. Zama ukungabhidli noma ukuwa. Dweba ibhande elilodwa esifubeni bese ulula ulunye umlenze uphalele phambi kwakho esihlalweni sobukhosi. Kancane kancane uqale imilenze ehamba phambili, ugcine izibeletho zakho zithokoze ngokujulile futhi izingxube zakho ziphakanyisiwe kakhulu. Phinda ukuphindaphindiwe okuphindaphindiwe kuka-10 kuya kwangu-20 kwalesi sici esisodwa somlenze.
3 - Push Ups
Ama-push-ups awadingi njalo phansi. Vuka nje kusuka esihlalweni sakho bese usebenza nomzimba wakho ophezulu indlela yePilates push-up.
Hamba ubude ubheke idesksi noma itafula lakho. Beka izandla zakho enqenqemeni yedeski yakho ukuze usekele futhi uphinde uhambise izinyawo zakho kuze kube yilapho usendleleni eqondile. Gcina imilenze yakho ndawonye ngokuqinile futhi izithende zakho ziphakeme ukuze ukhonjiswe kuma-amabhola ezinyawo zakho. Gcina izingalo zakho zihambelana namahlombe akho njengoba uguqula izimbongolo zakho emuva kokuzikhukhumeza ngokuqinile. Izintambo zigoqa ezinhlangothini zomzimba. Ngebhande ngalinye lezingalo uletha isifuba sakho ngasekugcineni kwedeski. Phindela emuva, uqaphele ngokukhethekile ukugcina isisu sakho siqinile. Njengoba ucindezela phezulu bese phansi qiniseka ukugcina izithende zakho zimile. Yenza ukuphindaphindiwe okuphindaphindiwe kuka-8 kuya kwangu-12.
Yenza konke okujwayelekile 2 - 3 izikhathi ngosuku ngosuku inzuzo enkulu. Ngcono nakakhulu, setha i-timer yakho njalo amahora amabili ngenkathi usebenza ukuze uqiniseke ukuthi ushaya iwashi futhi ulondoloze impilo enhle.