Ngoku ukugqithiswa ngokubanzi kukufumana uhlobo oluthile lokuzimela-i-Pilates. Ngokungafani nempilo yemveli, ii-pilates ezweni lethu aziwa wonke umntu. Ngethuba elizweni eliphesheya injalo inqubo isetyenziswa ngokubanzi kwiinjongo ezahlukeneyo ngokupheleleyo. Ngaloo nto okanye ngokungafaniyo kwaye ingaba kukho nayiphi na impawu yeepilates zokukhula ezincinci? Oku kuya kuxutyushwa kule nqaku.
Ziyiphi i-Pilates?
Njengoko sele kuthethwe ngazo, i-Pilates yinto ekhethekileyo ye-gymnastics, ebonakalayo ngokunyakaza okucothayo kunye nokugqithiseleyo, ukugxininiswa okukhethekileyo, ukuphefumla kunye nabanye abaninzi. Abanye bathi bathi i-Pilates inokudibanisa umzimba kunye nengqondo.
Ngaba ndingakwazi ukunciphisa ubunzima ngelixa ndisenza iipilati?
Impendulo yabantu ababandakanyekayo kwi-Pilates: "Kakade, unako!" Kodwa kuyafaneleka ukuba uthe le ndlela yokuzilolonga yayingenzelwe ukulahleka kwesisindo, kodwa ukuphucula ngokubanzi umzimba womntu. Ukulahlekelwa ubunzima obunzima - oku kungumphumo wesibini, kodwa ngokwenene, ngoncedo lweePilates unako ukunciphisa umzimba. Kwaye abaqeqeshi be-pilates bathi imizuzu engama-10 kuphela yokusebenzisa umzimba ngosuku ngokwaneleyo ukulahlekelwa isisindo. Vumelana, kulula kakhulu kunokuya kwi-gym. Mhlawumbi, yikho ke i-Pilates yokulahleka kwesisindo kuthiwa "i-lazy aerobics".
Ukusuka ngasentla, umfundi akayi kuqonda ukuba le nto ingaba njani. Imizuzu eyi-10 nje yee-Pilates eyaneleyo yokulahleka kwesisindo? Kubukeka ngathi itekisi, kunjalo? Ngoko ke, ngokukhawuleza siza kucacisa ukuba xa ujolise ukunciphisa ubunzima, ngoko kanye kunye noqeqesho kuya kufuneka ukuba ucinge ngokutya kwakho.
I-Pilates ikunceda njani ukuba ulahlekelwe isisindo?
Ukuba unokungabaza ukuba i-Pilates ikunceda ukunciphisa isisindo, makhe sijonge ngendlela esebenza ngayo.
Iipilates zidibanisa izivo ezijolise kwiimisipha zomzimba ophakathi. Kwizinto ezinjengamacangco, umshicileli, i-thorax. Kwaye kukho kule mimandla kwaye inxalenye enkulu yobunzima obunzima kakhulu. Kwaye ukusuka apha kuyacaca ukuba ukutsha kobunzima kwenzeka ntoni. Ukongezelela, inzuzo ebaluleke kakhulu yokusebenzisa i-Pilates yokulahleka kwesisindo i-softness and gradual. Ngomsebenzi owodwa, umzimba wakho utshisa i-kilocalories engama-300, engaphantsi koko, umzekelo, kwi-aerobics okanye kwi-gymnastics yokudansa. Lo mthwalo awufakelanga isandla ekulahlekeni kwesisindo esiphuthumayo. Kwaye ukuba ukulahlekelwa kwamapounds angaphezu kwee-pounds kuphuculwa, kwaye kunye nokuqiniswa ngokubanzi kwazo zonke iisiphako zomzimba, ngoko ngaphezu kwendlela encinane kunye nempilo enempilo, uphucula umzimba wakho.
Ukuzivocavoca ukulahleka kwesisindo
Iipilates, njengawo nawuphi na umgangatho wokubuyisela i-gymnastics, ayiqondiswa kuyo nayiphi na indawo, kodwa kuzo zonke iinxalenye zomzimba ngaphandle kokunye. Ewe, unokwenza ugxininiso kwinqanaba elinzima kakhulu, kodwa ungayithobeli kuphela.
Zonke zisebenzisa i-Pilates yokulahlekelwa isisindo zingabelana ngamaqela alandelayo:
- uqeqesho lwesifuba;
- ukuqeqeshwa kwemilenze kunye namathanga;
- ukuzivocavoca kwinquno kunye ne-press.
Ukongeza kwoluhlu lohlulo, yonke into iyahlukana ngokwemimiselo ngokusetyenziswa kweempawu ezithile ekuqeqesheni (intonga yokuzivocavoca, i-fitball, i-simulators, njl.
Kufanelekile ukuthetha ukuba iiPilates ziquka ukusetyenziswa okungafani kwama-500, ngalinye liwenza umsebenzi walo. Ukuzivocavoca kukhethwa ngumqeqeshi esekelwe kwinjongo ozibekela yona, kunye nefomu yakho yomzimba kunye neengqinamba ezikhoyo (nangona ezi zilandelayo zingenqabile kakhulu). Unokwenza ngokwakho okanye ngamaqela. Nangona kunjalo, ekuqaleni kusekufanelekile ukwenza imisebenzi phantsi kolawulo lomqeqeshi. Ngaphandle koko, i-sprains kunye nokulimala akuqhelekanga.Nazi izibonelo ezimbalwa zePilates ezisebenzisa kakuhle ukulahleka kwesisindo.
Ukuzivocavoca 1
Isikhundla sokuqala (PI): Imilenze ebubanzi beemagxa, izandla zingasecaleni langaphambili lemilenze, amahlombe akhululekile.
Ukuzivocavoca (VP): Ukutyelela phambili, ukuguqa ngamadolo nokusabalalisa kancinane. Kule meko, isithende sithintela phantsi, umva ugoba phambili, izandla zilahla emilenzeni. Xa umsebenzi uyenziwa ngokuchanekileyo, isifuba siphakathi kwamadolo. Buyela kwisikhundla sokuqala, wenze ukuphambuka ngempembelo yakho, kwaye uhlasele amahlombe akho phambi kwakho.
Ukuzivocavoca 2
FE: Amagxa kunye, iingalo ziyancipha.
VP: Unyuke phambili, zama ukuchukumisa phantsi ngezandla zakho, ngaphandle kokuguqa ngamadolo. Emva koko, ngaphandle kokutshintsha isikhundla, thabatha u-2-3 amanyathelo okuhamba phambili (phaya phaya, izikhwelo zihlala ngaphezulu). Ukulibala kwesi sikhundla malunga nemizuzwana engu-10-20. Nciphisa amaqhosha akho phantsi, pha kamisa ikhanda lakho (yenza ukuphambuka komva wakho). Hlalani kule ndawo imizuzwana eyi-10-20. Emva koko senza konke ngokulandelelana. Siphakamisa amanqabana phezulu, nciphise intloko, lungisa imeko. Siphinda amaxesha angama-25. Emva koko, sihamba ngeenyawo ngezandla zethu. Buyela kancane kwi-IP.
Ukuzivocavoca 3
I-IP: Yima kuzo zonke ezine, intloko efana nomgangatho.
VP: Phakamisa isandla sakho sokunene uze ubambe phambi kwakho, kwaye uqonde umlenze wakho okhohlo. Isikhundla sagqityiwe kwaye sabuyela kwi-IP. Emva koko utshintshe ingalo nomlenze.
Ukuzivocavoca 4
I-IP: Lala phantsi kwicala lakho lesobunxele, bhoxa ingalo yakho yekhohlo, intloko kwisandla sakho. Phakamisa imilenze yakho 15 cm ngaphezu komgangatho.
VP:. Ukhokela imilenze phambili phambili kwisigxina somzimba kunye nomzimba. Ubuyela kwi-FE. Phinda amaxesha angama-25. Hlala phantsi kwicala lakho lokunene uze wenze kwakhona.
Ukuzivocavoca 5
I-IP: Njenge-Exercise 4
I-VP: Bendisa imilenze yakho kwiphitshi lakho, uze ubenyuse phambili. Ungaguquli ngamadolo, imilenze iqonde ukuze wenze i-angle efanelekileyo nomzimba. Bendela imilenze uze ubuyele kwi-FE. Yenza amaxesha angama-25, iphinda iphindwe efanayo kwicala lasekunene.
Ukuzivocavoca 6
IP: Hlala phantsi kwicala lakho lesobunxele. Umlenze wesobunxele ugobile emadolweni kwaye unxeba kwakhona.
I-VP: Ukuxhomekeka kwintendelezo yesandla sekhohlo kunye nelunya lokunene, pha kamisa umzimba. Isandla sokunene sidonsa phezulu. Yenza amaxesha angama-15, kwaye utshintshe isikhundla somzimba ukuya kwelinye icala.
Ukuzivocavoca 7
HLA: Hlalani kwi-ballball, iinyawo zamagxa ububanzi, bendela emuva (ukujikeleza ngee-degrees ezingama-150), lungisa izandla zakho phambi kwakho.
VP: Ngaphandle kokubambelela kwinkxaso, buyisa umva wakho kwisimo esiphezulu. Siyigxininise isikhundla kwaye siphinde siphambuke. Phinda amaxesha angama-25.