Khetha Izintandokazi Zakho
Uyazi ukuthi ungahlola izinga lakho le-Pilates lakho nesitayela ekhaya? Zama umsebenzi owodwa ngezindlela ezahlukene futhi uzokwazi ukukhetha uhlobo olufanele lwekilasi le-Pilates kuwe.
Izitayela zokusebenzela zizimele futhi zodwa. Ukuhamba ekilasini likaPrates kungethusa. Ngokuya kokuqukethwe kwabafundisi kanye nokudiliva, ungathola ukuthi uPilates uyinselele noma ilula kakhulu.
Esihlokweni esandulele, ngiphakamise ukuthi kukhona izikhathi ezintathu zokusebenzisa umzimba; Abazuzi, Abalondolozi kanye nabaqeqeshi. Ukubona uhlobo lwakho kungakusiza ukwakha uhlelo lwakho lomuntu siqu ngokuphumelelayo nangempumelelo.
Ukusebenzisa ukunyakaza okulodwa, okulethwa ngezindlela ezahlukene, ungathola ukuthi yini efanele emzimbeni wakho. Kulabo abaye bazama i-Pilates nabaningi abaningi abangenayo, i-test elula yokuhlola iyodalula izintandokazi zakho ze-Pilates. Khumbula ukuthi ukuzikhethela kwakho kokusebenza akuhlali ngaso sonke isikhathi futhi kungashintsha ngokuhamba kwesikhathi.
Amakhulu
Ake sibheke amaKhulu. Lona umsebenzi wokuqala ohlelweni lweClassical Pilates kuMathe. Kunezindlela eziningi zokwenza Amakhulu njengoba kunabafundisi. Ngikhethe ezintathu ukuze uzame futhi unqume okuthandayo.
Yini okufanele uyenze nalolu lwazi? Makuqondise ekukhetheni kwakho uthisha kanye nekilasi.
Zama zonke ezintathu ngaphambi kokuthatha isinqumo ngenguqulo oyikhethile. Chaza ukuhluka kwakho okuthandayo kumfundisi ongakusiza ukusiza ukuqondisa isifundo sakho. Uma uzama amakilasi noma usebenza ekhaya, bheka umfundisi noma imithombo ye-intanethi ehlanganisa iyahamba ngokufana nokuhluka kwakho okhethiwe.
Uthisha kimi angabe esebenza kahle uma bengingakunikeli i-tidbit eyodwa ebalulekile.
Qaphela. Ukuzivocavoca kwakho okuthandayo kungase kungabi yinto engcono kakhulu kuwe. Ngezinye izikhathi siyazithela endleleni eyinselelo enkulu kakhulu.
Manje, qhubekela phambili ku- test drive.
Ukushintsha 1
Lokhu kuhluka kwaMakhulu kuqondile kusuka encwadini kaJoseph Pilates ethi Return to Life . Uma ujwayele futhi ufuna umsebenzi wokudlala nokuzikhandla, lokhu kuyindlela yakho. Gxila emzimbeni wakho wonke ukuthi usebenza ngokugcwele. Wonke amaqembu amakhulu ama-muscle axoshwa futhi asebenze kanyekanye ukuze asebenze ngokugcwele emsebenzini.
Isinyathelo soku-1: Thetha flat nge imilenze kanye izingalo elula eside. Esikhathini esisodwa sokunyakaza okuhambayo izibeletho zakho ukudonsa ikhanda lakho, izingalo nemilenze kuphuma kuMat. Imilenze ingakhuphuka kufika ku-45 degrees noma ihlale iphansi.
Isinyathelo sesi-2: Qalisa ngamandla ngokupompa izingalo phezulu nangesikhathi ngokuphefumula kwakho. Isikhathi isikhathi sokubamba ingalo yakho ukuze amaphampu amahlanu afane ne-inhale kanti amaphampu amahlanu alandelayo afana ne-exhale. Phinda imijikelezo eyishumi egcwele kuze kube yizimpumputhe eziyikhulu noma ukuphefumula okugcwele okuyishumi.
Isinyathelo 3: Qedela uqine. Ngokulawula okuphelele, wehlisa imilenze kuqala bese ikhanda nezingalo.
Hambisa ku-version elandelayo.
Ukuhluka 2
Kuye ngezidingo zomzimba wakho nendawo yakho yokugxila, amaSikhulu angakwazi ukubhekana nefomu lakho ku-curl yakho yesisu nangomthamo wokulawula ukuphefumula .
Kulezi zinguquko, qiniseka ukuthi ugxile kwikhwalithi yokuhamba kwakho kanye nokubambisana kokuphefumula nokuhamba. Uma ungummemezeli ocophelelayo futhi ungagxila emininingwaneni ngenkathi uhamba, lokhu kungokwakho.
Isinyathelo soku-1: Hlala emuva emilenzeni ndawonye bese ugobile. Izinyawo zihlala zihlala phansi. Faka ukulungiselela.
Isinyathelo sesi-2: Exhale futhi uvumelanise izibeletho zakho ukuze uqale ukuzitholela ekwakhekeni kwesisu esiswini bese ufinyelela izingalo zakho ngaphezu kwe-mat. Yehlisa kahle ngokushelela phansi nge-exhale. Phinda lesi sinyathelo izikhathi ezimbili ngaphezulu.
Isinyathelo sesi-3: Ku-curl yesithathu, ubambe isikhundla. Qala ukuphambanisa izingalo phezulu nangaphansi kwethythmic tempo.
Vumelanisa ukuphefumula kwakho ngokushaya izikhali zakho. Faka izimpompo ezinhlanu bese uphumelela amaphampu amahlanu. Sebenza ngendlela yakho kuze kufike amaphampu ayikhulu. Kungakhathaliseki ukuthi yini, gcina ukulawula izibeletho zakho. Qinisekisa ukubamba izingalo ezinzima ngenkathi upompa bese usebenza imilenze ndawonye ngokuqinile.
Isinyathelo sesi-4: Bamba isikhundla sokugcina, uphendule kancane kancane ngaphambi kokuhlehlisa endaweni yakho yokuqala.
Hambisa ku-version yokugcina.
Ukuhluka 3
Izibeletho zingase zibe yiqembu elisetshenzisiwe kakhulu noma elingasetshenziswanga lemisipha. Ukuyeka umgomo wakho ukukhonza umzimba wakho kuyo yonke imisebenzi yakho yansuku zonke kuyisisekelo esihle sokuthuthukisa ukuma kwakho okujwayelekile nokuqina. Uma ufuna ukuxhuma ngokujulile kumgogodla wakho, uzokujabulela le nguqulo.
Isinyathelo soku-1: Qhafaza phansi ngamadolo akho ugobile nezinyawo. Uma uthanda, faka izandla zakho ezibelethweni zakho ukukusiza uzizwe imizwa yakho isebenza kahle. Misa kancane u-Abs wakho ukuze uqale futhi ungashintshi ukuhamba kwakho, noma umgogodla noma i-pelvis yakho, fula umlenze owodwa kuze kube "etafuleni" noma i-angle 90/90.
Isinyathelo sesi-2: Dlulela omunye umlenze ukuze ujoyine umlenze wokuqala. Philisa ngokwemvelo. Nakubuye futhi, ngaphandle kokuguquka ku-torso, faka umlenze owodwa phansi ngapha kwe-mat. Ungaphinde ubeke unyawo emhlane. Qala ukushintsha imilenze, ugcine imilenze yomabili ihamba kancane kancane, enye iphakamisa ngenkathi enye ihamba phansi. I-abs yakho kufanele ihlale iqinile futhi umgogodla wakho kufanele uhlale unaso isikhathi sonke. Isikhathi sokuphefumula kwakho ukuxhumanisa ngemilenze yakho. Thatha izibalo ezinhlanu ukufaka inhlanzi futhi uphakamise umlenze phezulu, kanti ezinye ezinhlanu zibala ukuphuma nokunciphisa umlenze phansi.
Phinda uhlele 10.
Isinyathelo sesi-3: Ngokulawula okuphelele, faka izinyawo zombili phansi endaweni yakho yokuqala kumat.
Usuqedile!
Njengezo zonke izinguqulo ezintathu? Kungcono kakhulu. Kuzohlale kube nokuqeqeshwa kwama-Pilates oyokujabulela.