Ukuze uthole impilo nokunciphisa, kudingeka usebenzise njalo. Siphakamisa ukuthi siqonde ukuthi yiziphi i-Pilates nokuthi ziyasiza kanjani empilweni. Ngakho-ke ubizwa ngokuthi isiqondiso esithandwayo sokuqina, okubandakanya ukuvivinya umzimba okuthinta zonke izitho.
Ezweni lanamuhla, ngokuvamile abantu bakhononda ngokubonakala kobuhlungu ngemuva. Iphutha eliphelele liwukuphila okuhlala phansi. Ukuze uthuthukise isimo sakho, ungenza izivivinyo zokukhanya ezivela ku- Pilates .
Ukusetshenziswa nokulimala kwe-pilates yabesifazane
Ukuzivocavoca kusuka kule nqubo kuvame ukusetshenziselwa ukuvuselelwa emva kokudluliswa kokulimala okuhlukahlukene. Zilula futhi ziyenzeka kuwo wonke umuntu. Uma uqhuba umzimba njalo kusuka ePilates, ungakhohlwa ngezinhlungu zomhlane. Noma kunjalo abesifazane abanomzimba osebenzayo bayasiza ukuqinisa imisipha yesisu, isisu ne-lumbar. Lolu hlobo lokufaneleka luvunyelwe ngisho nakwabesifazane abakhulelwe. Ukuzivocavoca okulula kuzosiza ekubuyiseni ekubelethweni.
Ku-Pilates akenzanga ukulimaza impilo, kubalulekile ukucabangela izifo ezidlulisiwe ngaphambili lapho uhlanganisa isakhiwo esiyinkimbinkimbi, ngakho-ke qiniseka ukuthi uxhumana nodokotela wakho. Umthwalo kufanele wanda kancane kancane, ngoba ungathola ukulimala.
Imizimba ye-Pilates ye-back and waist
"Swayipha" . Lokhu kuvivinya kukuvumela ukuthi uqeqeshe imisipha ephansi emuva. Hlala esiswini sakho futhi usakaze imilenze yakho nezingalo. Lapho ugqozi olujulile, udinga ukucindezela ucindezela, udwebe esiswini sakho bese uqeda ikhanda nesifuba kusukela phansi. Umsebenzi - ngesikhathi esifanayo uphakamise ingalo eyodwa nomlenze ohlukile, bese ushintsha isimo, njengokungathi sintantayo.
"Ibhuloho" . Enye yokuzivocavoca ethandwayo yiPilates ngemuva, okukuvumela ukuba uphambanise imisipha yakho. Hlala ngemuva kwakho, uguqe amadolo akho, futhi welule izandla zakho emzimbeni. Ngenkathi usuphefumula, kancane kancane uphakamise isikhumba senyuka phezulu ukuze umzimba udale umugqa oqondile. Faka kancane kancane.