Ihlelwe ngu-Alycea Ungaro, PT, MS
Ukuze uthole ukuma nge-Pilates ukuthatha umthwalo wempilo yakho yonke. Ngaphandle kokuqina komzimba, uhlelo lwePilates lwachazwa ngumsunguli wakhe uJoseph Pilates, ukuhlanganiswa okuphelele komzimba, ingqondo nomoya . Yebo, ungalindela ithoni, amandla, ukuguquguquka kanye ne-abs flat. Ungakwazi ngisho nokulahlekelwa isisindo nge-Pilates kodwa umgomo oyinhloko nenhloso yendlela inkulu kakhulu.
Ngaphambi kokuba ungene ekilasini noma ngeseshini yokuqeqesha eyodwa, kufanele uqonde ezinye zezinkomba nemigomo ye Pilates. A
Iyini i-Pilates?
Cabanga ngalokhu okushiwo nguMnu. Pilates ngokwakhe: "Umzimba ofanayo onomqondo ozwakalayo okwazi ngokujwayelekile, kalula, futhi owanelisayo imisebenzi yethu yansuku zonke futhi ehlukahlukene ngokuzijabulisa nokuzijabulisa." Uma lokho kuzwakala kuphoqelela, kuwukuthi. Ukulinganisa nokuvumelanisa kuyisisekelo sokuphila kahle ngokomzimba. Iningi lezimo ze-musculoskelet kanye nokulimala kungenxa yokulungiswa okungalungile kanye nama-asymmetries emzimbeni. I-Pilates ihloselwe ukuqeqeshwa okulinganiselwe. Ngokugxila ekuhlanganiseni izinhlangothi zomzimba zomzimba kanye nokunyakaza kokulinganisa kanye namandla uzothola ukuhamba okulula kunokuba okungenzeka ungakaze ube nalo ngaphambili.
Ingabe Kusebenza Wonke Umzimba?
Ukuthola isimo ngePilates kuyindlela umuntu angaqala ngayo, kusukela embhedeni wezambatho kuya kumgijimi we-uber.
Wonke umzimba we-Pilates ungaguqulwa ukuze uhlangabezane nezidingo zomuntu ngamunye. Kungakhathaliseki ukuthi uqeqesha ngemishini yama-Pilates noma nje imishini yokusebenzisa, ungahle ulungise ukunyakaza nokuqina kumuntu wakho siqu. Kungakhathaliseki ukuthi i-Pilates isithanda kangakanani, ukusebenza nomfundisi ngamunye kunconywa ukukusiza ukuthi uhlele uhlelo oluhle lwemiphumela yakho ehlosiwe.
Ama-Pilates Principles
Ukuze indlela yama-Pilates isebenzise imilingo yayo, ukuqeqeshwa kufanele kwenziwe ngezimiso ezithile engqondweni. Imigomo ye-Pilates yilezi: ukugxila, ukuhlushwa, ukulawula, ukucacisa, ukuphefumula nokugeleza. Le mibono ibalulekile ekufezeni imiphumela yesiginesha i-Pilates eyaziwayo. Lezi zimiso yizona ezihlukanisa ama-Pilates kwezinye izinto eziningi zokusebenza ezingase zibheke izici zomzimba kodwa zingasebenzi ukuhlanganisa izici ezingokwengqondo nezingokomzwelo zezempilo. Ukuqedela ukuhlanganiswa komzimba, ingqondo, nomoya akuveli kuphela yi-squats kanye ne-push-ups.
funda kabanzi ngemigomo ye-Pilates
I-Pilates iqala ku-Core
Ukuzivocavoca kwama-pilates kuqala ngomzimba womzimba wakho - ngokuphefumula okugcwele kuvuselela amangqamuzana akho; ngenhliziyo yakho kanye nesistimu yokujikeleza ukushaya igazi elisha emaqenjini akho; futhi ngokuqeqesha imisipha ejulile yesisu sakho, emuva nangesikhumba (i- Pilates powerhouse yakho) ukusekela umgogodla wakho, futhi unikeze ukuqina ku-pelvis namahlombe lapho uhamba. Uma siqinisa futhi sizinzile isizinda, singakwazi ukuphuma ngokuphepha sisuka enkabeni ukuze sikhulise ukuguquguquka komgogodla wethu, sithuthukise imisipha yethu, futhi sithuthukise ukuhamba kwezingxenyeni zethu.
Hamba ukuhamba nalezi zinqubo zokuqala
Manje ukuthi uyazi ezinye zokusebenza kwangaphakathi zokuba nomumo nge-Pilates, ngiyibheja ukuthi ulungele ukuhamba. Nazi ezinye izixhumanisi ukuze uqalise:
- I-Pilates iyathutha Ungenza Noma Kuphi
- 7-Ngaphakathi kwePilates Workout
- Thola i-Pilates Strong: I-Exercises 5 Yokuqala
- Umsebenzi wakho wePilates eDiskini lakho
I-Pilates Progress
I-Pilates yindlela eqhubekayo. Uma uhambisane nokuqeqeshwa kwakho kwe-Pilates uzobe useza izinyathelo ezintsha futhi ukwandisa ukuqina nokuqina kwakho ngokuzivocavoca ngalunye. Njengoba uqhubeka, uzothola ukuthi ijubane lokuqeqeshwa lithatha njengoba kwenza izinselelo zamandla nokuzinza.
Uma unesipiliyoni nomsebenzi we-Pilates mat, ungafaka inselelo, futhi uhambisane nemishini ye-Pilates. Kukhona imishini encane engasetshenziswa ekhaya noma ungathatha amakilasi ku-studio ukufaka imishini efana nesihlalo se-reformer ne-Pilates.
Ngingayenza Kanjani I-Pilates Kangaki?
Ukuze abe nomumo ngePilates, uJoseph Pilates wakhuthaza okungenani izikhathi ezintathu ngesonto. Ngesikhathi umsebenzi womakhi ungenziwa nsuku zonke, umsebenzi wezinto zokusebenza kufanele uhlukaniswe zonke izinsuku. Ungase uqale ngokusebenza okuncane kwamatethi kungakapheli imizuzu engu-10. Umgomo wakho ukusebenzela indlela yakho kuze kube phakathi kwemizuzu engu-45 nehora elilodwa. Noma kunini lapho kungenzeka khona, i-Pilates engcono kakhulu isebenza ezandleni zomfundisi ongenakukuqondisa kuphela ngendlela efanele kodwa futhi ekuthutheleleni phambili ekufezeni imigomo yakho yokugcina.
Abantu abaningi bathola ukuthi i-Pilates iyinhlangano yokuzivocavoca ngokwanele. Ngokwemigomo yokuzivocavoca yendabuko, i-Pilates iyisimiso samandla okulinganisela nokuqeqeshwa okuguquguqukayo. Ukuqonda zonke izinzuzo ezengeziwe ze-Pilates kuzokwenzeka ngokushesha uma uqala.