Siphila imini ngemihla kwixesha eliqhelekileyo lemicimbi, uxinzelelo kunye nokungabikho kwexesha kwiimfuno zethu. Ukuqalisa indlela yokuphila ngokuziphatha kunye nempilo enemidlalo, ngokuqhelekileyo kwaye engapheliyo, ngokuhamba kwesikhathi umzimba ngokwawo uza kuhlangabezana neengxaki. Kuya kufuna ukutya okunempilo, kuya kubakho ukuxhatshazwa kwengcinezelo, kwaye kubaluleke kakhulu, ukwenza ukuzivocavoca ekhaya kuya kuba yithuba lokuba ube yedwa kunye neengcamango zakho neemvakalelo zakho, ukhulule kwizinto ezingenanto. ImiSebenzi yee-pilates ekhaya-yiyo kanye into oyifunayo, xa kunesidingo esinzima sombuso ocinge kwaye ndifuna ukuqinisa imiba yengxaki!
Ngethuba lokuqeqeshwa kwe- pilates , uhlakulela ngokukhawuleza inani elincinci leemisipha, ukwenza konke ngokucothayo, ngokucokisekileyo, ngaphandle kokugubungula ekulawuleni ukuphefumla kunye nokugxininisa kwimisipha yomzimba. Bayiyo, ngokwemdali - uJoseph Pilates kwaye liyilo lomzimba oluxhasa i-posture. Iprogram yokusebenzisa i-Pilates ayiklanyelwe ukuba ifake amaqela e-muscle, ngoko ke xa wenza i-Pilates yokuzivocavoca, uya kuba neempilweni, uqokelele amandla angaphakathi kwaye, ngokuqinisekileyo, uphucule umlinganiselo.
Ngoku ke khawucinge ngee-Pilates zisebenza ekhaya. Zonke izixhobo kufuneka ziphindwephindwe ngamaxesha angama-10-15.
- Hlala phantsi, uguqa ngamadolo. Gcina iingalo zakho ezandleni zakho, ezinyaweni phantsi. Sinyusa, sinyuka, imilenze iphakanyiswe ukuze i-drumstick ibhekiselele kumgangatho, ngaphandle kokungafihla izandla. Sigcina isikhundla sama-20s. Emva koko sifudula, isisu siphunduwe, umva ujikelezwe, silibaziseka ngama-20s. Emva koko sinyanzelisa, silungele umqolo wethu kwaye siphinde sibuyele.
- Hlala ecaleni lakho ngamadolo akhokile. Ingalo yecala - ngqo kwi-15 cm ukusuka kumlenze wokunene isebenza njengenkxaso. Beka isandla sakho sobunxele ngakwesokunxele ngentambo yesandla sakho. Ukugxotha ngakwesokunene, ulungele umzimba, uhluthe iinqunqa ukusuka phantsi, uphakamise isandla sokhohlo phezulu. Sigcina indawo yethu ngaphandle kokuphazamisa ukuphefumula. Siphuma, sibuyela kwindawo yokuqala. Unokuba nzima ukukwenza ngokukwenza ukujibilika kwesandla sakho sobunxele bhinqa phantsi kwethanga lokunene. Emva koko siphindela ngaphesheya.
- Sukuma kufuphi nodongeni, umgama uhamba ngesantya esinye. Emuva eludongeni, sigoba imilenze, njengokungathi sihleli. Izandla zolule phambi kwakhe. Umqolo uphahla kwaye awuveli eludongeni, sigcina isikhundla kwi-20s yokuqala, kwaye siphucula, sandisa ixesha elifutshane. Imilenze iya kuba buhlungu kakhulu, kodwa inzuzo yalo msebenzi wePilates yinkxalabo yokwanda kwimigqomo kunye namathambo.
- Senza i "Pose of Plank". Isikhundla sokuqala - simele kuzo zonke ezine, sicinezele iinqonga zethu kumgangatho. Ukuthatha umoya, welula imilenze ngokunye, uwafake kwiisokisi, imilenze icinezelwe kunye. Umzimba welulelwe ngentambo enye. Umoya ukhululekile. Ukuqhubela phambili, ukucwina, masihlazise intloko yethu, size siphakamise isisu. Sigcina isikhundla kwi-20s, sibuyela IP.
- Senza ukuphazamiseka kuncedo kwi-press ephantsi. Salala emhlane wethu, izandla zethu zifakwa emva kweentloko zethu. Imisongo eguqa ngamadolo, pha kamisa ngokukhawuleza, ngokukhawuleza, ukukhupha iiplanga kunye nentloko evela phantsi. Umgca wekunene sifika kumgca wesobunxele, esingaziphenduli. Siphindela kwi-IP - ngamadolo e-perpendicular ukuya kumgangatho, amaqabunga ehlombe ahlanjululwe phantsi, siphinda ngokuphindaphinda ngesandla. Umlenze wesobunxele sifikela emlenzeni onene.
- I-IP - ehleli phantsi, iindawo zokuphumla zihlala, amadolo aphelile, iisokisi zithintela phansi. Sinyumba, siwaguqa ngamadolo, siphula iisokisi. Sifudula - imilenze imilenze idiagonally emzimbeni. Ukunxiliswa, sibuyela kwi-IP, size siphinde ngaphesheya.
Iprogram ye-Pilates ayifumani ngokuchasene. Ukuba awusebenziseli ngamandla, kodwa kunamathele ekuphefumuleni okuchanekileyo kuchazwe kwinkimbinkimbi, impilo yakho isongelwa kuphela ngokufezekiswa.