Okhulelwe, sihlola Pilates

Iyiphi indlela yePilates?

I-Pilates iyindlela yokuzivocavoca umzimba eyasungulwa nguJoseph Pilates ngo-1920. Iqinisa imisipha ngenkathi icabangela umzimba wonke. Umgomo uwukusebenza imisipha ngokujula, ikakhulukazi ukuma kanye nokuqiniswa, ukuze kuzuzwe ibhalansi nokulungiswa kabusha komzimba. Yakhiwe uchungechunge lwezivivinyo eziyisisekelo, indlela iboleka ukuma okuningi ku-yoga. Ukubaluleka okukhethekile kunikezwa isisu, esibhekwa njengesikhungo somzimba, umsuka wakho konke ukunyakaza.

Iyini inzuzo yePilates kwabesifazane abakhulelwe?

Ku-Pilates, ukubaluleka okukhethekile kubangelwa ukuma komzimba. Lokhu kukhathazeka kuthola incazelo egcwele ngesikhathi sokukhulelwa, lapho owesifazane okhulelwe ezobona isikhungo sakhe sokushintsha kwamandla adonsela phansi. Umkhuba we-Pilates uzolungisa kancane kancane ukuma kwakhe, uqinise isifunda sesisu esithwala umntwana futhi ulawule kangcono ukuphefumula kwakhe.

Ingabe zikhona izivivinyo ze-Pilates ezifanele ukukhulelwa?

Ngesikhathi sokukhulelwa, sikhetha ukuzivocavoca okuthambile okudinga umzamo omncane. Esiswini, imisipha ethile akufanele isetshenziswe, ikakhulukazi leyo etholakala phezulu kwesisu (i-rectus abdominis). Phakathi ne-trimester yoku-1 neyesi-2, sizosebenza ikakhulukazi imisipha etholakala engxenyeni engezansi yesisu, njengemisipha eguquguqukayo, futhi sizophikelela ku-perineum silindele imiphumela yokubeletha. Phakathi ne-3rd trimester, sizogxila emisipha yangemuva ukuze sikhulule ubuhlungu obuphansi.

Kwenzekani ngesikhathi seseshini?

Iseshini ithatha cishe imizuzu engama-45. Siqala ngebhalansi encane kanye nezivivinyo zokulungisa i-postural, kuyilapho sithatha ukuphefumula okuzolile nokunensa. Bese kwenziwa izivivinyo eziyingxenye yeshumi nambili.

Yiziphi izinyathelo okufanele uzithathe ngaphambi kokuqala i-Pilates?

Okokuqala, abesifazane asebevele benza umsebenzi womzimba bayelulekwa ukuba banciphise izinga labo lokuzikhandla ngesikhathi sokukhulelwa, futhi labo abangakwenzi, bangenzi izivivinyo ezinzima. Njenganoma yimuphi omunye umsebenzi womzimba, kunconywa ukuthi uthintane nodokotela wakho wezifo zabesifazane noma udokotela wokubelethisa ngaphambi kokuqala ukwenza i-Pilates.

Ungawaqala nini amaseshini e-Pilates?

I-Pilates ingaqalwa ekuqaleni kwe-trimester yesibili, ngemva kokuba isicanucanu, ukuhlanza, nokukhathala kwezinyanga ezintathu zokuqala sekuphelile, nangaphambi kokuba kubonakale ukulinganiselwa ngokomzimba kwe-trimester yesithathu. Nokho, ngemva kokuthola imvume kadokotela wakho, ungaqala ngokushesha nje lapho usuzizwa ulungile.

Ngingakwazi yini ukuqalisa kabusha i-Pilates ngokushesha ngemva kokubeletha?

Kufanele ulinde ukubuya kwama-diapers, cishe izinyanga ezimbili ngemuva kokukhulelwa (ngaphambi kwalokho, ungenza izivivinyo ze-De Gasquet). Uma lesi sikhathi sesidlulile, kancane kancane siqala kabusha izivivinyo eziyisisekelo. Ngemuva kwenyanga, ungabuyela ekuzilolongeni kwakudala kwe-Pilates.

Singawenza kuphi ama-Pilates?

Okuhle ukuqala i-Pilates ngothisha, ukuze uthole amandla okuma okuyisisekelo. Azikho izifundo zeqembu zabesifazane abakhulelwe okwamanje, kodwa bazokwazi ukuthola indawo yabo esifundweni seqembu sakudala. Izikhungo eziningi zinikela ngezifundo eFrance (amakheli atholakala kuleli kheli elilandelayo:). Abaqeqeshi be-Pilates baphinde banikeze izifundo zangasese noma zeqembu ekhaya (bala phakathi kwama-euro angama-60 kuya kwangu-80 ngesifundo sangasese, nama-euro angama-20 kuye kwangama-25 ngesifundo seqembu).