Ama-Pilates: izinzuzo zokunciphisa ukusebenza kahle, ukuphikisana + nokuzivocavoca okuvela kuma-Pilates

Ku-1920s umqeqeshi uJoseph Pilates wethule eMelika isethi yokuzivocavoca eyayifanele ukusiza abasubathi nabadansi abalimele ukuba balulame futhi babuyele esimweni sakhe sangaphambili somzimba. Kusukela lapho, futhi kwaba nokuqondiswa kwamaPilates, athola ukuthandwa okukhulu kule minyaka eyi-10-15 edlule. Ngokwezibalo, e-USA kuphela inani lama-Pilates lidlula abantu abayi-11,000.

Sikunikeza lonke ulwazi olusebenzayo nolufanele kuma-Pilates: izinzuzo nobubi, izifundo ezifundwayo, ukusebenza kahle kokuncipha, futhi futhi siqedele iqoqo lokuzivocavoca kusuka kuma-Pilates namathiphu awusizo kulabo abasanda kuqala ukwenza ama-Pilates.

Imininingwane ejwayelekile mayelana namaPilates

Ama-pilates uchungechunge lokuzivocavoca ukukhulisa amandla omzimba, ukuthuthukisa imisipha, ukuthuthukisa ukuma komzimba, ibhalansi nokuxhumana Ukuvivinya ngakunye kwenziwa ngokunaka amasu afanele okuphefumula kanye nokulawulwa kwemisipha yesisu. Kuyasiza ukwenza ukunyakaza ngamandla amakhulu nokusebenza kahle. Ama-pilates ayandisa futhi aqinise imisipha, ithuthukise ukuqina kwemisipha nokuhamba ngokuhlanganyela.

Izici Pilates

Ama-pilates azimisele hhayi ngenombolo yokuzivocavoca kanye nekhwalithi yabo, futhi lokhu kungenye yezici eziyinhloko zalesi siqondisi sezemidlalo. Ukuvivinya umzimba kuvame ukwenziwa ngendlela ethile, kufakwe okunye ngobumnene. Akulona uhlobo lokuzivocavoca lapho ujuluka, kodwa nakanjani uzokuzwa ukungezwani kwemisipha yakho ngesikhathi ngasinye sokuvivinya umzimba. Uzothola imisipha enamandla, enamathoni, ukwanda kokuguquguquka futhi uthuthukise isimo somgogodla wakho.

Ukuvivinya kwendabuko okuningi kuvusa ukungalingani kwemisipha: imisipha eqinile iba namandla futhi ibuthakathaka imisipha, kunalokho iba buthakathaka. Lesi yisona sizathu esiyinhloko sokulimala nobuhlungu obungapheli beqolo. Ngesikhathi se-Pilates, imisipha yakho izosebenza ngokulinganayo futhi ilinganise, inikeze ukuqeqeshwa kokusebenza okuphezulu kakhulu futhi inciphise namathuba okulimala. Kungakho abasubathi abaningi abangochwepheshe basebenzisa ama-Pilates embusweni wabo wokuqeqesha.

Kuma-Pilates, imisipha yakho ayisoze yasebenza ukukhathala, uzojuluka uzizwe ukhathele. Amakilasi afaka ukuzivocavoca okuqondile nokuphefumula okujulile. Uma ungaluthandi uhlelo olwakhelwe ekugxileni, ama-Pilates angabonakala njengokuzivocavoca okuyisidina. Kepha uma ufuna ukuqinisa imisipha yesisu nesinqe, kanye nokugcina ukuma okuhle nokuqeda izinhlungu zasemhlane, khona-ke iPilates ingeyakho nakanjani.

Ukuzivocavoca njalo kuzokusiza uzwe "umphumela wama-Pilates". Ngenxa yokuzivocavoca okuyinkimbinkimbi, uqinisa imisipha yesisu, wehlise amahlombe akho, wandise intamo, uphakamise isifuba futhi uqondise ukuma. Ekupheleni kwesifundo, umgogodla wakho uzonwebeka, isisu sicijile, nomzimba ukhululekile, futhi ulula. Isimo se-Pilates sizokwenza uzizwe umude futhi uzethemba kakhulu kunangesikhathi sehora eledlule.

Izinzuzo zamaPilates

Thola izinzuzo eziyi-15 zama-Pilates, lokho ngokuqinisekile kuzokuqinisekisa ngezinzuzo zalezinkomba zokuqina:

1. Uzokwakha izicubu zesisu ezinwebeka kanye nomhlane oqinile, futhi uzosebenza imisipha ejulile yesisu. Umgomo oyisisekelo wamaPilates ukudonsa inkaba emgogodleni. Ukufaka le ndlela elula empilweni yakho yansuku zonke, uzokwenza isisu sakho sibe isicaba futhi sihehe.
2. Ama-pilates aqondanisa futhi azinzise umgogodla, anciphise ukungakhululeki nobuhlungu ngemuva. Ucwaningo lukhombisa ukuthi iPilates ibuye iqede izinhlobo ezahlukahlukene zobuhlungu emhlane ongezansi.
3. Amakilasi ama-Pilates ajwayelekile azokusiza uqinise umzimba, uqinise imisipha futhi wandise amandla awo. Lokhu kuzokuvumela ukuthi wakhe umzimba omncane onamathoni ngaphandle kwemisipha ekhonjiwe.
4. Ama-pilates aphephe kakhulu kangangokuba aze asetshenziswe nasekwelashweni ngokomzimba ukuvuselelwa ngemuva kokulimala. Ukuvivinya umzimba njalo ukuvimbela ukulimala kwamathuluzi we-locomotor.
5. Ngenxa yama-Pilates uzothuthukisa ukuma kwakho. Lokhu akusizi kuphela ekuvikeleni izinhlungu zasemhlane, kepha futhi nokusebenza ngokushelela kwazo zonke izitho zangaphakathi.
6. Ama-pilates athuthukisa ukuma komzimba. Uzoba ukuthambisa imisipha kulezo "zinkinga" ezinjengezinqe nasesiswini, kwakheke isithunzi esihle esizacile.
7. Ngokulawula umoya nokulungisa ukuma komzimba, ufunda ukulawula ukunyakaza kwakho nomzimba ongcono.
8. Ukuphefumula okujulile, okuyisisekelo sePilates, kusiza ekunciphiseni ukukhathazeka, kuqede ukucindezeleka nokuqwasha.
9. Ukuzivocavoca kwamaPilates kuzothuthukisa ukuguquguquka kwakho nokuhamba ngokuhlanganyela. Uzosebenzela ukukhuphuka okuphephile kobude nokwelula imisipha, futhi uthuthukise ububanzi bokunyakaza emajoyintini. Lesi sici sama-Pilates aphansi yi-yoga nje nokunwebeka.
10. Ama-pilates ehlisa umfutho wegazi futhi athuthukise uhlelo lwe-cardiovascular. Ngokuphefumula okujulile uzokwengeza namandla wamaphaphu nokujikeleza kwegazi.
11. Ngokungafani nezinye izinhlelo zokuqina, iPilates igxila ekuthuthukiseni umzimba wonke, inganaki noma yiliphi iqembu lezicubu. Amakilasi asiza ukuqeda ukungalingani kwemisipha, okwandisa ukusebenza kahle koqeqesho futhi kunciphise ubungozi bokulimala.
12. Uzokwenza ngcono kakhulu ibhalansi yakho nokuxhumanisa. Noma yimuphi umvocavoci womzimba uyazi ukuthi ukuze ungaweli kulogi, udinga ukuba nemisipha eqinile yomzimba, esebenza ngokuzikhandla ngesikhathi sePilates.
13. Ama-pilates anjalo ilungele yonke iminyaka nabantu abaqeqeshiwe ngokomzimba, kusuka ekuqaleni kuya kokuthuthukile. Ukuzivocavoca okunomthelela ophansi, ngakho-ke kuphelele kubantu abanezinkinga ezihlangene.
14. NgokukaJoseph Pilates, le ndlela yokuzivocavoca yenzelwe ukuvumelanisa umoya wakho nengqondo yakho, ukukhululeka emizweni engemihle. Uzothola amandla amahle usuku lonke!
15. Ezinye izinhlelo zifanele amakilasi ama-Pilates ngesikhathi sokukhulelwa. Lokhu kuzokusiza ekunciphiseni izinhlungu zasemhlane, ukugcina ukuvumelana kwezimo nokuqonda inqubo yokuphefumula ukuze kube lula ukusebenza.

Ububi bama-Pilates

Uma sikhuluma nge-cons, kubalulekile ukuqaphela lokho ngokushiswa kwamafutha kanye nokuncipha kwesisindo Pilates akuyona indlela ephumelela kunazo zonke. Futhi ama-Pilates azokusiza ukuthi uthuthukise ukukhuthazela futhi uthuthukise ukuqeqeshwa ngokomzimba. Yebo, lena akuyona indlela engcono kakhulu yokwehlisa isisindo kanye nokwehlisa isisindo, kepha ama-Pilates alungele ukuthuthukisa impilo nokwakha umzimba oqinile oqinile.

Ama-pilates wumsebenzi odinga kakhulu, ngakho-ke lapho umuntu ofundayo noma ongafundile kungenzeka enze ukuqeqeshwa kungasebenzi. Kubalulekile ukugcina inqubo efanele yokuzivocavoca edinga ukunemba nokunakekelwa okukhulu.

Ama-pilates muhle ekuqiniseni nasekunciphiseni imisipha yomzimba wakho nokwenza ngcono ukuguquguquka, kepha akuyona uhlelo olunzulu lokuqina. Uzodinga ukuKwengeza ngokunye ukusebenzisa, uma ufuna ukushintshanisa izandla noma uxoxe ngokufanele ngengxenye engezansi yomzimba.

Ama-pilates ekhaya no-Alyona Mordovina

Ukuphikisana kwamaPilates

Yize ama-Pilates futhi ebhekisa ekuzivocavoca okunomthelela ophansi, kepha kwezinye izimo kungcono ukubonisana nodokotela ngaphambi kokuba uqale ukuzivocavoca. Lokhu kuyiqiniso ikakhulukazi:

• abesifazane abakhulelwe;
• abantu abasanda kuhlinzwa;
• abantu abaneminyaka engaphezu kwengu-40;
• abantu abanesifo senhliziyo;
• abantu abanezifo ezinzima zohlelo lwe-musculoskeletal;
• abantu abakhuluphele ngokweqile noma abakhuluphele.

Izimiso ezisemqoka zamaPilates

Ekwenzeni uhlelo lwayo, uJoseph Pilates waklama isethi yokuzivocavoca, kodwa indlela esiza ukuvumelanisa ingqondo, umzimba nomoya. Kungakho ukuqeqeshwa kwama-Pilates kungenakwehlukaniswa nezimiso zayo eziyinhloko. Nomaphi lapho wenza khona, ekhaya noma ejimini, imigomo yama-Pilates idinga ukuhamba nawe kuzo zonke izifundo. Lezi zimiso eziyisithupha ziyisisekelo sokwenza izivivinyo ze-Pilates.

• Isimiso sokugxila. Isikhungo esiqinile yiSisekelo samaPilates. Qinisa imisipha yesisu idonse umgogodla ngomugqa owodwa oqondile, udonse inkaba umgogodla. Imisipha kufanele ivinjwe kuwo wonke amakilasi futhi ingakhululeki.
• Isimiso sokuhlushwa. Hlanganisa kakhulu futhi ugxile phakathi nezifundo. Uma ugxila ekuzivocavoca umzimba futhi ukukwenza ngokuzinikela okugcwele, uzothola inzuzo enkulu ekunyakazeni ngakunye.
• Umgomo wokulawula. Ukuvivinya ngakunye ePilates kwenziwa ngokulawulwa okuphelele kwemisipha. Konke ukuhamba kwakwazi, umsebenzi wenziwa wedwa emisipheni ebhekiswe kuye.
• Isimiso sokunemba. Umzimba wakho wonke kufanele uhambisane futhi uhambisane. I-Scapula, amahlombe, ne-pelvis kulayini ofanayo, akukho okufanele kuphule ukulinganisa.
• Isimiso sokuphefumula. Ukuphefumula kuyingxenye ebalulekile yokuzivocavoca kwe-Pilates. Sebenzisa ukuphefumula okujwayelekile kwe-thoracic, umoya ojulile ungene ngamakhala akho, ukhiphe ngomlomo. Yenza izivivinyo ngesigqi somoya.
• Isimiso sokudonsa. Qondanisa bese wehlisa amahlombe, uwadonse ngezindlebe ngesikhathi sokuzivocavoca. Gcina ama-blades futhi uzwe ukunwetshwa emgogodleni.

Ama-pilates okwehlisa isisindo: ingabe kuyasebenza?

Ama-Pilates wokusebenza okuphezulu okwehlisa isisindo - lokhu akulutho kodwa iqhinga lokumaketha. Lolu hlobo lokuqina alusilo ithuluzi eliphumelela kakhulu lokwehlisa isisindo. Zigwebe, ihora lama-Pilates ngokwesilinganiso sokusha cishe ngama-250-300 kcal. Ukuqhathanisa amandla nokusebenza kwe-aerobic kuzokusiza ukuthi ushise ama-calories angama-500-600 ngehora lokutadisha, nokuzivocavoca okukhulu nangaphezulu - isilinganiso sama-calories angu-750-850. Kuyacaca ukuthi uma kuqhathaniswa nezinye izinhlobo zomsebenzi womzimba, ama-Pilates okwehlisa isisindo akuyona indlela ephumelela kakhulu.

Kepha lokhu akusho ukuthi ama-Pilates ngeke asize ngalutho, futhi akufanele uwufake ohlelweni lwakho lokuqina. Uma inhloso yakho ukunciphisa isisindo, kanye namandla nokuqeqeshwa kwe-cardio kufaka kuhlelo lwayo lwePilates, okungenani ama-1-2 izikhathi ngesonto. Futhi kufanele ulandele ukusilela kwansuku zonke kwama-calories emzimbeni kwaqala ukudla amanoni amandla.

UKUDLA OKUFANELEKILE: ungaqala kanjani igxathu negxathu

Njengoba kushiwo ngenhla, ama-Pilates ayasebenza ekuqiniseni imisipha esiswini, emuva, ezinqeni nasemathangeni. Ngenxa yalokho, uzothuthukisa ukwakheka komzimba wakho futhi ulahle ukuxegiselwa nokukhululeka. Ngaphezu kwalokho, imisipha eyengeziwe emzimbeni wakho, iphakamisa izinga le-metabolism ekuphumuleni, okusho ukuthi uzoshisa ama-calories amaningi emini. Lokhu kungenye impikiswano engaqondile evumela ukusetshenziswa kwamaPilates uma kungengenxa yokwehlisa isisindo, ukwenza isiqiniseko somzimba omncane.

Ama-pilates angaba yisinqumo esihle kulabo isikhathi eside abebengenzi ukuqeqeshwa ngokomzimba. Ukuzivocavoca kwenziwa kancane futhi ngaphansi kokulawulwa, ngaphandle kwezikhathi zokushaqeka nemithwalo ephezulu. Ngakho-ke, ungakwazi ukukhipha imisipha futhi kancane kancane ujoyine lo mdlalo, ngaphandle kokulimaza imisipha namalunga ngaphandle kwengozi yokulimala.

Yisiphi isiphetho okungafinyelelwa kuso? Uma ufuna ukunciphisa isisindo ngokushesha nangempumelelo, ama-Pilates akuyona inqubo engcono kakhulu yale nhloso. Kepha uma ufuna ukwelapha umzimba, uthuthukise ukwakheka komzimba futhi usebenze ngombono wesikhathi eside, ukuzilolonga kwe-Pilates kufanele kufakwe ohlelweni lwakho lokuqina.

Ukuzivocavoca okuphumelelayo okungu-15 okuvela kuma-Pilates

Sikunikeza ukukhetha kokuvocavoca umzimba kusuka kuma-Pilates e-sifco. Ukufeza kwabo awudingi okokusebenza okwengeziwe, ukuze ukwazi ukukwenza ngisho nasekhaya:

Ukufunda okunconyiwe: Ukuzivocavoca okuphezulu okungama-60 okuvela kuma-Pilates e-sifco

1. Amakhulu

2. Ukuphakama kwezinyawo ezimbili

3. Ukudonsa umlenze owodwa

4. Isikebhe

5. Ibhuloho elikhazimulayo

Ukuphakama kwe-6.Leg kuzo zozine izinyawo

7. Umlenze uphakamisa eceleni

8. Ukuphakanyiswa kwemilenze yethanga langaphakathi

9. Ukuphakama kwedayimane lemilenze

10. Rolls emuva

11. Ibhande

12. Ukuphakanyiswa komlenze ohlangothini lweplanga

I-13. Superman

14. Ukubhukuda

15. Ukuphakama kwezandla nezinyawo kuzona zozine

Siyabonga ngesiteshi se-youtube se-gifs Intombazane Ebukhoma.

Izeluleko eziyi-10 zalabo abahlela ukuqhuba ama-Pilates

1. Uma uhlela ukwenza ama-Pilates nomfundisi, qiniseka ukuthi kuyaqeqeshwa noma vakashela isifundo sesivivinyo. Kule ndlela yokufaneleka kubaluleke kakhulu ukuba nguthisha onekhono, ozolandela inqubo efanele nokulawula okuhilelekile.
2. Khetha ikilasi ngokuya ngezinga labo lokuqeqeshwa. Akudingekile ukuya ohlelweni lwama-Pilates athuthukile, uma usaqala ukukwenza. Kodwa-ke, ukuhlola izinga lakho ngqo ekilasini. Ngisho nabantu abaphilile ngokomzimba bangaba nzima ngesikhathi kwenziwa izivivinyo ezikhethekile ze-Pilates.
3. Ama-pilates angaba sekhaya. Kukhishwe ukusebenzisa okuningi ku-DVD naku-Youtube ngezinhlelo ezahlukahlukene zawo wonke amazinga okuqeqeshwa. Kunconywa ukuthi uvakashele okungenani izikhathi ezimbalwa zokuqeqeshwa nomfundisi ukuze ufunde izisekelo, kepha uma ungenalo lelo thuba, lapho-ke singaqala ukwenza ama-Pilates ekhaya. Kulabo abahlela ukwenza iPilates yokwehlisa isisindo ekhaya, qiniseka ukubona ukukhethwa kwethu kwama: Ama-Pilates wevidiyo ayi-10 aphezulu avela ezindaweni ezinenkinga.
4. Lapho wenza ama-Pilates ekhaya kungcono ukhethe ividiyo ngolimi olujwayelekile. Ngesikhathi sokuqeqeshwa, abafundisi bavame ukunikeza izwi kuma-nuances abalulekile wendlela efanele yokuzivocavoca engayibambi ngesikhathi sokubukwa kwevidiyo.
5. Kuwo wonke amakilasi, qoqwa kakhulu futhi ugxile. Ungakhohlwa ngezimiso eziyisisekelo zama-Pilates, kufanele uzilandele njalo ngomzuzwana.
6. Ku-Pilates kubalulekile kwikhwalithi yokuzivocavoca umzimba, hhayi ubuningi. Konke okwenzayo kufanele kube kwezobuchwepheshe ngokuphelele. Ukuzivocavoca kungabukeka kulula kakhulu, kepha kudinga ukunemba nokulawula okuqinile. Uma ukhathele, phumula, kodwa ungayinaki inqubo efanele.
7. Khumbula ukuthi ama-Pilates awakhelwanga ukwehlisa isisindo kanye nokwenza ngcono impilo. Uma kuyinto ebaluleke kakhulu kuwe yokwehlisa isisindo, kungcono ukukhetha amandla nokuzivocavoca umzimba futhi ama-Pilates athatha izinsuku ezingama-1-2 ngesonto.
8. Kepha ukuthola inzuzo enkulu kumaPilates, kufanele uyithathe okungenani ama-3-4 ngesonto. Ngemuva kwamaseshini ayi-10-15 uzobona isimo esithuthukisiwe, amandla emisipha andile, ukuzivocavoca umzimba okuqinile nenkululeko yokuhamba.
9. Ungacabangi ukuthi ama-Pilates ayindlela elula kakhulu futhi efinyeleleka yokuqina. Yebo, kungumthelela ophansi nokuqeqeshwa okulingene, kepha kudinga ukuthi unakekele ngokuphelele futhi unake.
10. Ngokuyinhloko, ama-Pilates enziwa ngesisindo somzimba wakhe ngaphandle kwemishini eyengeziwe. Kepha kukhona uhlelo olusebenzisa i-fitball, ama-band elastic, i-tape elastic. Okunye futhi ukuthola ukuthandwa ukusetshenziswa kwenguquko kuyisimo sokugingqika esikhethekile samaPilates:

Ama-pilates noma i-yoga?

Okunye ukufana okusobala kakhulu phakathi kwePilates neyoga ukuthi yomibili le mikhakha yokuzivocavoca ihlose ukuvumelanisa umzimba nengqondo. Kwi-yoga, le nhloso ivezwe ngokusobala, kepha kumaPilates ngaphandle kwesizathu ayikwazi ukulandela imigomo yayo eyisisekelo. Umehluko phakathi kwabo usezingeni lokunaka nokubamba iqhaza kwengqondo ngesikhathi sekilasi.

Ama-pilates akhuthazwe ngokwengxenye yimikhuba ye-yoga, kepha ahlukile entweni eyodwa eyinhloko. I-Yoga iqukethe uchungechunge lwama-static poses (asanas), ngenkathi ama-Pilates asuselwa ekunyakazeni okunamandla nokungazinzi, okunikeza ukumelana okwengeziwe nokusiza imisipha yokusebenza.

Ama-pilates agxile kakhulu ekuqiniseni imisipha yomzimba kanye nokwakhiwa kwe-physiology elungile yokunyakaza okusetshenziswa empilweni yansuku zonke. I-Yoga igxile kakhulu ekunwebeni nasekuguqukeni kwezimo, nokwandisa ukuqonda ngokuhamba.

Uma ufuna ukuqinisa imisipha futhi uthuthukise ukuxhumana nomzimba wakho, khulisa ukuguquguquka futhi ususe izinhlungu zasemhlane, ezinjengezinhlelo ze-Pilates ozibonisile nakanjani. Yenza ama-Pilates okungenani ama-1-2 izikhathi ngesonto futhi umzimba wakho uzokubonga!

Funda futhi ngokunye ukuqeqeshwa kweqembu:

• ICardio Barre: ukusebenza kahle kwesisindo + nokuzivocavoca
• Ukuqeqeshwa okusebenzayo: izici nokuzivocavoca umzimba
• I-Crossfit: izinzuzo nokulimaza + ukuqeqeshwa kwesifunda

Ukuncipha, Isisu, Emuva nangokhalweni