Indlela ye-pilates iyi-gymnastic emnene ehlanganisa ukuphefumula okujulile nokuzivocavoca umzimba. Kuleli shidi, uzothola ukuthi iyini indlela ye-pilates, izimiso zayo, izinzuzo zayo, indlela yokukhetha ikilasi lakho lokuzivocavoca kanye nokuzivocavoca ongazijwayeza ekhaya.

I-Pilates iyindlela yokuqeqeshwa ngokomzimba ephefumulelwe i-yoga, umdanso kanye ne-gymnastics. Kwenziwa phansi, kukhaphethi, noma ngosizo lwemishini. "Amathoyizi ahlakaniphile" nawo ayasetshenziswa. Lezi zinto (amabhola, iziphethu, amabhande enjoloba) zenza ukungalingani, okwenza umzimba ubize uchungechunge oluthile lwemisipha yokuzinza.

Idivayisi eyinhloko, "i-Reformer", iqukethe ifreyimu yokhuni, enefomethi yombhede, efakwe i-sliding tray, ama-pulleys nezinye izesekeli. Iziphethu zenza kube nokwenzeka ukulungisa yonke into ngokungezwani okukhulu noma okuncane. Ukusetshenziswa kweziphethu esikhundleni sama-dumbbell kunenzuzo yokunikeza ukumelana okulawulwayo kanye nosizo ekuhambeni. Le nqubo ayifuni kakhulu emithanjeni nasemathangeni. Ngenxa yokuguquguquka kwamadivayisi, ungazijwayeza ukuvocavoca okuhlukahlukene okungamakhulu.

Izivivinyo zinzima, kodwa zimnene: azinyakazi kungazelelwe futhi azinawo umthelela. Akufanele neze babangele ubuhlungu noma bathele ngokweqile iqembu lemisipha. Ngokuphambene nalokho, uhlelo oluphelele lokuzivocavoca luhlose ukusebenzisa, ngokuhlukile, wonke amaqembu emisipha, ngezinye izikhathi ngezinhlanganisela ezingavamile. Kugcizelelwa ngokukhethekile ukuzivocavoca kwe-trunk engezansi (imisipha yesisu ne-gluteal), isifunda uJoseph Pilates, umdali wendlela, ayibiza ngokuthi "i-generator". Siphinde sibeke ukuphefumula okuningi. Njengoba zidinga ukugxila okuthile, lezi zivivinyo zivumela ukuqwashisa okuhle kokusebenza kwemisipha nokulawula kwayo.

Izimiso eziyinhloko

Indlela ye-pilates isekelwe ezimisweni eziyisisekelo ezingu-8 okufanele zihlale zisengqondweni yalabo abazenzayo: ukugxila, ukulawula, isikhungo samandla adonsela phansi, ukuphefumula, uketshezi, ukunemba, ukulandelana nokuzihlukanisa. Imisipha yesisu, i-gluteal nengemuva isetshenziswa ekuzilolongeni okuningi. Ukuma okuhle kubalulekile ekusebenzeni kwama-pilates.

I-Pilates isetshenziswa ngokuyinhloko ngombono wokuqeqesha ukuze kuthuthukiswe amandla, ukuguquguquka, ukuxhumanisa nokugcinwa kokuma okuhle. Ngokusho kwabasebenzi, okujwayezwa njalo nangesikhathi eside, kusebenza empilweni yomuntu ngamunye. Nazi ezinye izinzuzo abangase bazijabulele.

Okokwakha imisipha ejulile

Ukuzivocavoca kwendlela ye-pilates kusebenzisa imisipha yesisu, i-glutes, imisipha yangemuva, okuvumela ukuqiniswa kwemisipha ekujuleni.

Ukuba nesisu esiyisicaba

Indlela ye-Pilates isebenza imisipha yesisu, ekhuthaza ukulahlekelwa kwamafutha kuleli zinga. Ngaphezu kwalokho, ezinye izivivinyo zingokomzimba, okuholela ekwehleni kwesisindo.

Ukukhulula ubuhlungu obungapheli beqolo

Ku-2011, imiphumela yokuhlaziywa kwe-meta ibonise ukuthi izihloko emaqenjini e-pilates zizwa ubuhlungu obuncane kakhulu kunalabo abasemaqenjini okulawula ngokungenelela okuncane (ukunakekelwa kodokotela okuvamile noma imisebenzi yansuku zonke). Ngakolunye uhlangothi, awukho umehluko ophawulekayo owabonwa phakathi kokwelashwa kwe-pilates noma lezo zezinye izinhlobo zokuzivocavoca.

Thuthukisa impilo yonke yomuntu ngamunye

Indlela ye-pilates ilungisa futhi ithuthukise ukuma ngokuqinisa kanye nemisipha ye-toning, ukuthuthukisa ukuguquguquka, ukukhulula ukucindezeleka ngokusebenzisa inqubo yokuphefumula, ukuthuthukisa ukusebenzisana nokuvimbela ukulimala okubangelwa ukuphefumula ngokweqile. isimo esibi.

Ukwenza ngcono izinga lempilo yabesifazane abaphethwe umdlavuza webele

Ngo-2010, ucwaningo oluncane lwemitholampilo olungahleliwe lwahlola ukuphumelela kokuqeqeshwa kwama-pilates emandleni okusebenza, ukuguquguquka, ukukhathala, ukucindezeleka kanye nekhwalithi yokuphila kwabesifazane abangu-42 abanomdlavuza webele. Bonke abesifazane benza izivivinyo zansuku zonke zasekhaya futhi bahamba izinsuku ezi-3 ngesonto. Ingxenye yabo iphinde yazijwayeza ama-pilates. Ababhali baphetha ngokuthi uhlelo lokuzivocavoca lwe-pilates luphephile futhi lubonakala lunemiphumela emihle emandleni okusebenza kanye nekhwalithi yokuphila kanye nokucindezeleka.

Ukwelula imilenze emibili

Indawo yokuqala: beka amadolo womabili esifubeni, izandla zombili emaqakaleni, ikhanda liphakeme, bheka inkaba bese uhogela. Kuleli qophelo, welula imilenze nezingalo zakho ngemuva kwekhanda lakho bese uphefumula ulethe amadolo akho esifubeni sakho nezandla zakho emaqakaleni akho. Yenza umsebenzi izikhathi ezingu-10 zilandelana. Lapho imilenze yelulelwa ngokuvundlile, umsebenzi uzoba nzima kakhulu.

Yehlisa futhi uphakamise

Indawo yokuqala: lala ngomhlane imilenze yakho iqonde ngaphandle, izandla zombili ngemuva kwekhanda lakho, ikhanda liphakeme futhi ugqolozele inkaba. Thatha umoya omude ekwehliseni imilenze yakho bese ukhipha umoya ngenkathi uletha imilenze yakho ime mpo.

Ukuzivocavoca kokubhukuda

Lala ubheke phansi izingalo zeluliwe ngaphambili nemilenze ihlukene ngobubanzi be-hip. Bese ukhumula izingalo nemilenze wenze ukukhahlela okuya phansi kuya phezulu ngezingalo nemilenze. Adonse umoya, awukhiphe wonke umnyakazo. Ukuphinda izikhathi ezingu-30.

Ubani ongafundisa ama-pilates?

Ukuqeqeshwa kwe-Pilates okuyiqiniso kuhlinzekwa yi-New York Pilates Studio, ehlangene ne-United States Pilates Association. Kunezikhungo zokuqeqesha e-United States, Europe nakwezinye izindawo emhlabeni. I-Pilates Method Alliance iphinde iqinisekise izinhlelo ezahlukene zokuqeqesha emazweni amaningana.

Inhlangano ye-Stott Pilates inikeza izinhlelo ezihlukahlukene ezihloselwe kokubili kubantu abanolwazi oluyisisekelo kuphela lwe-Pilates nalabo abanezimfuneko ezithile noma abafisa ukuthuthukisa amakhono abo. Ukuqeqeshwa kunikezwa emhlabeni wonke.

Ukuzivocavoca kuthatha imizuzu engama-55 kuye kwengama-60. Izitudiyo ezahlukahlukene ezisungulwe kahle zinikeza amaseshini amasu we-Pilates. Abanye othisha nabo bathola amaklayenti ngokuqokwa.

Ungakhetha kanjani ikilasi lakho le-gym pilates?

Akulona uphawu olugodliwe, indlela ayigadiwe indikimba yokulawula. Ngokuthandwa kwayo okukhulayo, abafundisi be-Pilates bayanda ngaphandle kokuqinisekiswa kwekhono labo. Ngakho-ke kuyadingeka ukuqapha okuthile futhi uqinisekise ukuthi bayingxenye yenhlangano ethembekile.

Izinkomba kanye contraindications umkhuba pilates

Endabeni yobuhlungu obungapheli, okungenzeka ukuthi bubangelwa izinkinga ezinkulu, udokotela noma i-physiatrist kufanele kuboniswane ngaphambi kokwenza lokho kuqeqeshwa.

UJoseph Pilates wazalelwa eJalimane ngo-1880. Kwakungesikhathi esebenza esibhedlela eNgilandi phakathi neMpi Yezwe I lapho asungula khona uhlelo lokuvivinya umzimba lweziguli ezingakwazi ukuhamba ngokunamathisela iziphethu emibhedeni. . Waphelelisa uhlelo lwakhe ngemva kokuthuthela e-United States ngawo-1920. Isitudiyo sakhe saseNew York siqale saheha abadansi abangochwepheshe, sabe sesilandela abalingisi nabasubathi. Kusukela ngawo-1980, le ndlela yamukelwa abantu abahlukahlukene.

Indlela yokuqeqeshwa ngokomzimba ye-Pilates ayizange ivele eQuebec kuze kube ngu-1992. Yayisivele idume kakhulu e-United States, nabadlali abaningi nabadansi. Abayisebenziseli nje kuphela ukuqeqeshwa ngokomzimba okungathí sina okudingekayo emsebenzini wabo, kodwa ukwelapha ukulimala okubangelwa ukusetshenziswa ngokweqile kwamalunga. Iphinde yande eYurophu, e-Australia nakwezinye izindawo emhlabeni. U-Ann McMillan, owavula isitudiyo sokuqala se-Pilates eMontreal, uthi le ndlela ifana nomshado phakathi kwe-yoga nokuqeqeshwa kumadivayisi ohlobo lwe-"Nautilus".