Okuqukethwe
Emakhasini esayithi lethu sesivele sikhulume ngokusebenza kwendlela ye-Pilates yokulahlekelwa isisindo nokuthuthukisa izinga lomzimba.
Kulesi sihloko sikunikeza ukukhethwa kokuzivocavoca okuvela ku-Pilates ezindaweni ezinenkinga, okuzokusiza ukuqinisa imisipha, ukuqinisa isisu, ukuthuthukisa ukuma kwezinqe nemilenze.
I-Pilates: ukusebenza kahle, izinzuzo kanye nezici
Pilates: izici
Ngokuzivocavoca okuvela ku-Pilates ikakhulukazi qaphela labo abangakwazi ukwenza imithwalo ephezulu yethonya ngenxa yezinkinga zamalunga nemithambo yegazi. Ama-Pilates avamile asiza ukuqeda izinkinga ezingemuva, ukuqinisa umgogodla, ukuthuthukisa ukuma nokuqinisa i-corset yemisipha.
Izinzuzo zamaPilates:
- Ukuqinisa imisipha kanye nesistimu yamathambo
- Ukwenza ngcono ikhwalithi yomzimba
- Ukuqeda ubuhlungu beqolo kanye neqolo
- Ukuqeda ubuhlungu emalungeni
- Ukuvimbela ukulimala kwesistimu ye-musculoskeletal
- Ukwakheka kokuma okuhle
- Ukuguquguquka okuthuthukisiwe nokuhamba ngokuhlanganyela
- Ukusebenzisana okuthuthukisiwe
- Ukuqeda ukukhathazeka, ukuqwasha nokucindezeleka
- Ukuthuthukiswa kokuhlushwa
- I-Pilates ingabhekana nomunye nomunye
Sikunikeza ama-Pilates okuzivocavoca angama-60 ezindaweni ezinenkinga, okuzokusiza ukuthi usebenze emisipha yesisu, iqolo, amathanga nezinqe. Zonke izivivinyo zihlukaniswe ngamaqembu amabili amakhulu: abaqalayo kanye nabathuthuke kakhulu. Kulokhu kuhlanganiswa kwazo zonke izivivinyo eziyisisekelo ze-Pilates, kanye nezinguquko ezidume kakhulu nezisebenzayo. Le phakheji izokusiza ukuthi usebenze ngokuphumelelayo nangempumelelo kuwo wonke amaqembu emisipha.
Kwabaqalayo nabathuthukile, sihlukanise izivivinyo zePilates zibe ngamaqembu amathathu:
- Ukuzivocavoca kwesisu, iqolo kanye nesistimu yemisipha
- Ukuzivocavoca amathanga nezinqe
- Ukuzivocavoca umzimba ophezulu
Njengokwazi kwakho, ukuhlukana kunemibandela kakhulu. Isibonelo, izivivinyo eziningi zesisu nangemuva zisebenzisa imisipha yemilenze nezinqe. Noma kakhulu zonke izivivinyo zomzimba ongenhla, akubandakanyi nje izicubu zezingalo namahlombe kuphela, kodwa isisu, izinqe nemilenze.
Ngoba izivivinyo eziningi, futhi uzibambe ngekhanda ngemuva kokufunda okukodwa akunakwenzeka, sincoma ukuthi wengeze lesi sihloko kumabhukhimakhi akho. (ukwengeza kumabhukhimakhi cindezela u-CTRL+D)ukubuyela ekukhethweni kokuzivocavoca okuvela ku-Pilates ngesikhathi esifanele.
Izici zokuzivocavoca kwe-Pilates:
- Ukuzivocavoca kwe-Pilates kuzama ukuqondisa umhlane wakho, uqondise amahlombe akho bese uwabuyisela emuva. Gcina umzimba ufanelekile futhi uhlangene, akufanele ukhululeke.
- Kubha yesikhundla ayigobi, ungawi futhi ungaphakamisi i-pelvis phezulu. Umzimba kufanele wakhe umugqa owodwa oqondile.
- Lapho wenza izivivinyo ezivela kuPilates ngemuva umhlane ongezansi akufanele usuke phansi ugobe uhlene uzama ukummpintsha phansi. Donsela isisu emgogodleni wakho ungasixegi.
- Phakathi nezifundo asizange sizisize ngentamo, sasisebenza kuphela imisipha eyinhloko. Ikhanda lidlulela emuva nangaphezulu.
- Ukuzivocavoca kwe-Pilates kwenziwa ngekhwalithi, hhayi ubuningi nesivinini. Phinda umsebenzi ngamunye izikhathi ezingaphezu kuka-15-20, kodwa kwenze kancane futhi ucabange.
- Lapho wenza i-Pilates kufanele ugxile emisipha kanye nomsebenzi wabo. Okokuqala, ungawenzi ama-Pilates isikhathi eside kunemizuzu engama-20, ukuze ukunaka kwakho kungashabalali, njengoba kwenzeka ngesikhathi sokuzivocavoca isikhathi eside.
- Akunconywa ukwenza i-Pilates ekukhuphuleni okukhulu kwezifo zesistimu ye-musculoskeletal.
Izivivinyo ezingama-30 zePilates zabaqalayo
Ukuzivocavoca okuvela ku-Pilates kwesisu nangemuva
1. Amakhulu
2. Ukujija
3. Ama-crunches abuyela emuva
4. Imilenze yokwandisa
5. Imilenze engezansi
6. Ukusonta eceleni
7. Isifuba siyaphenduka
8. Ukudonsa umlenze owodwa
9. Ukudonsa umlenze wakho oqondile
10. Isifuba siyaphenduka
11. Thinta ngokuphelele
12. Ukusonteka ku-pleated
13. Ukuphakama kwezandla nezinyawo kuzona zozine
14. I-Hyperextension
15. Ukukhuphuka komhlane ngezandla zokuzalanisa
16. Ukubhukuda
Ukuzivocavoca kwe-Pilates kwemilenze nezinqe
1. Ibhuloho elikhazimulayo
2. Ukuphakama kwemilenze ebhulohweni le-gluteal
3. Ukuphakamisa umlenze kuzo zonke ezine
4. Ukuphakama kwedayimane lemilenze
Noma nakhu okuhlukile:
5. Umlenze uphakamisa eceleni
Noma nakhu okuhlukile:
6. Ukuphakanyiswa kwemilenze yethanga langaphakathi
7. Phakamisa izinyawo emadolweni akhe
Ukuzivocavoca okuvela ku-Pilates komzimba ophezulu:
1. Ibhande
2. Ukuphakamisa imilenze ngepulangwe
3.Ingoma
4. Iphendukela ohlangothini lwebhande
5. Phindela emuva
6. Push-UPS emadolweni + Instep foot
Izivivinyo ezingama-30 zePilates ukuya phambili
Ukuzivocavoca okuvela ku-Pilates kwesisu nangemuva
1. “Ikhulu” elinemilenze eqondile
2. Ukuphakama kwezinyawo ezimbili
3. Ukudonsa kabili konyawo oluqondile
4. Ukusonta okugcwele
5. Ukuphakamisa umzimba
6. Rolls emuva
7. Isikebhe
8. I-Torso iyasonteka endaweni yesikebhe
9. Ibhayisikili
10. Isikhafu
11. Ukujikeleza kwezinyawo
12. Ukuncenga eceleni
13. Ukukhuphuka kwemilenze ephambanisiwe
I-14. Superman
15. Ukubhukuda okuthuthukile
Ukuzivocavoca kwe-Pilates kwemilenze nezinqe
1. Ibhuloho le-Gluteal emlenzeni owodwa
2. Ibhuloho le-gluteal elizungeza umlenze
3. Ibhuloho ezinzwaneni
4. Ukuzungeza komlenze kuzo zonke ezine
5. Ukhahlela eceleni
6. Ukuvala imilenze eceleni
7. Ukunyakaza okuyisiyingi komlenze ngemuva
8. Yenza ukuphakamisa umlenze ulele ngesisu
9. Phakamisa imilenze yakho ukuze uthole ama-glutes ohlangothini
Ukuzivocavoca okuvela ku-Pilates komzimba ophezulu
1. I-Push-UPS yakudala
2. Inja ebheke phansi + push-UPS
3. Thinta idolo endololwaneni ngepulangwe
4. Ukuphakamisa umlenze ngepulangwe eseceleni
5. Sonta eceleni kwepulangwe
6. I-Torso iphenduka ipulangwe eseceleni
7. Ukuphakamisa umlenze odonsayo ngepulangwe
Siyabonga ngeziteshi ze-youtube ze-gifs: I-Live Fit Girl, u-Kathryn Morgan, i-FitnessType, uLinda Wooldridge.
Uhlelo lokuzivocavoca lwe-Pilates lwabaqalayo
Uqala ukwenza i-Pilates? Bese sikunikeza izinhlelo zezifundo ezenziwe ngomumo ezinesethi eyisisekelo yokuzivocavoca okulula kwe-Pilates. Uma noma yikuphi ukujima ongakwazi ukukuthola noma kubangela ukungakhululeki, kweqe noma ulungise inketho elula kakhulu.
- Amakhulu: Izikhathi ezi-30
- Ukuphikisana: Izikhathi ezi-15
- Umlenze ophansi: Izikhathi ezingu-15 emlenzeni ngamunye
- Edonsa umlenze owodwa: Izikhathi ezingu-10 emlenzeni ngamunye
- Ukukhuphuka komhlane ngezandla zokuzalanisa: Izikhathi ezi-10
- Ukubhukuda: izikhathi ezingu-10 ohlangothini ngalunye
- Phakamisa izingalo nemilenze kuzo zonke ezine: izikhathi ezingu-10 ohlangothini ngalunye
- Ibhuloho elikhazimulayo: Izikhathi ezi-15
- Umlenze uphakamisa kuzo zonke ezine: Izikhathi ezingu-15 emlenzeni ngamunye
- Ukukhuphuka kwedayimane lemilenze: Izikhathi ezingu-15 emlenzeni ngamunye
- Umlenze uphakamisa eceleni: Izikhathi ezingu-10 emlenzeni ngamunye
- Ukuphakamisa umlenze wethanga langaphakathi: Izikhathi ezingu-10 emlenzeni ngamunye
- Iplanki: 30 imizuzwana
- I-Mermaid: izikhathi ezingu-10 ohlangothini ngalunye
- Phindela emuva: Ukuphindaphinda okungu-10 emlenzeni ngamunye
Ngokwesilinganiso, lo msebenzi uzothatha wena cishe imizuzu engama-20. Ukuzivocavoca kungashintshwa, kodwa le nketho imelela ukuhlelwa kwendabuko kakhulu kokuzivocavoca ku-Pilates.
Kuyanconywa ukufunda:
- Ukuzivocavoca okuphezulu okungama-25 kwezinqe nemilenze ngaphandle kwama-squats, amaphaphu nokugxuma
- Ukuzivocavoca okuphezulu okungama-50 kwemisipha yesisu: yehlisa isisindo bese uqinisa umshini
- Ukuzivocavoca okuphezulu okungama-20 ukwenza ngcono ukuma nokuqondisa emuva
Ngokuncipha kwesisindo, ukujima kwe-Belly okunomthelela ophansi