UJoseph Pilates uthuthukise uhlelo lwakhe lokuzivocavoca umzimba ukuze abuyisele impilo ngemuva kokulimala, ngakho-ke isakhiwo esiyinkimbinkimbi sesimo sakhe sifanele wonke umuntu ngaphandle kokunye. Inqubo yakhe ihlose ukuqeqesha imisipha ethile ngaphandle kwe-cardio-loading enkulu, evumela imizuzu engu-10-15 yokuqeqeshwa ukuba iphumelele "indawo yenkinga". Isibonelo, umzimba we- pilates we-press usithinta wonke imisipha yomzimba, kufaka phakathi okujulile, okungeke kuhileleke ekuqeqesheni okujwayelekile.
Ukunyakaza okuphansi futhi okubushelelezi akunakwenzeka ukusiza ngokushesha ukulahlekelwa isisindo, kodwa i-Pilates izokusiza ukuba ulahlekelwe isisindo ngokuqinisa izicubu zomzimba, ukwandise ithoni yomzimba wonke. Ngakho-ke uma ufuna ukuqinisa imisipha, phakamisa isibalo futhi ungafihli, njengama-aerobics, uhlelo lwe-Pilates luyakho. I-complex ye-Pilates umzimba ingenziwa ekhaya, udinga kuphela izingubo ezikhululekile kanye nomgudu.
Uma wenza zonke izivivinyo, kufanele uzame ukufaka phakathi kwesisu ngesisindo, ukunyakaza kuhamba kancane futhi kubushelelezi. I-Pilates nayo iyasiza kakhulu ngemuva. Ngenxa yokuqapha okuqhubekayo kwesimo esifanele somgogodla ngesikhathi sokuzivocavoca, i-corset ye-muscular iqiniswa, ukuhlelwa komzimba nokubukeka ngcono.
Ngezansi kukhona izindlela eziyisithupha eziphumelela kakhulu ze-pilates zesisu. Bayokusiza ukuba uthole uboya obuncane nokucindezela okuqinile, okwenza izikhathi ezintathu ngesonto kuphela.
Imithi ye-Pilates yesisu esiswini:
Kushintshiwe ikhulu
Lo msebenzi uvuselela imisipha yomshini bese ubalungiselela umsebenzi oqhubekayo. Qala emhlane wakho, phakamisa imilenze yakho bese uwagoqa ngamadolo ama-90 degrees. Amandla athambekela emzimbeni, izintende. Faka, ngokuphefumula uphakamise ikhanda namahlombe. Shake izandla zakho phezulu futhi phansi, njengokungathi uyishaya emanzini. Buyela emuva esimweni sokuqala uphinde uphumule. Phinda usebenzise izikhathi ezingu-10.
Ukuphikisana
Imilenze ihlangene, amasokisi adonswa, izingalo zihanjiswe ophahleni. Faka, phuma kancane, uze uhlale phansi. Zama ukuzwa i-vertebra ngemuva kwama-vertebrae ephuma phansi. Khona-ke, njengoba nje kancane, buyela esimweni sokuqala. Zizwa ukuthi i-vertebra ngayinye icindezelwa kanjani phansi futhi ivuselela. Phinda izikhathi ezingu-10.
Ukwandiswa komlenze owodwa
Phakamisa ikhanda namahlombe, phonsa ibhande langakwesobunxele uye esifubeni, uphakamise umlenze wesokudla bese udonsela phambili, amasokisi atholakala. Isisu siningi ngangokunokwenzeka. Hlanganisa, ngokuphefumula udonsa umlenze wesokunxele, futhi idolo elifanele licindezelwa esifubeni. Shintsha isikhundla semilenze izikhathi ezingu-20.
Izandiso Zomlenze
Izinduku ziphakanyisiwe, amadolo aphethwe ngama degree angu-90. Amandla adlule phezulu. Bhala, ngokuphefumula ikhanda namahlombe, vula imilenze bese uthatha izandla zakho. Zama ukululaza izingalo nemilenze yakho. Buyela esimweni sokuqala. Ukuzivocavoca izikhathi ezingu-10.
Ukuphikisana
Hlala phansi, uguqe amadolo akho, ufihle imilenze yakho ngezandla zakho, cindezela izinyane lakho esifubeni sakho. Uma uphuma, uphumule kuze kube yilapho amahlombe ehlombe ethinta umgudu. Buyela esimweni sokuqala. Yenza lo msebenzi kancane kancane, udwebe imisipha yabezindaba ngangokunokwenzeka.
Umsebenzi onzima
Amathanga aphethwe nge-angi-45 degrees, izinyawo zicindezelwa phansi. Ekuphumeni kwamanzi ukuqondisa umlenze wesokunxele, amadolo ahambisana nomunye nomunye. Ngesikhathi esifanayo, phakamisa izandla zakho kuze kube sehlahleni, izintende zomunye nomunye. Thatha ikhanda, uphakamise ikhanda namahlombe ekuphumeni, kuze kube yilapho izingalo zihambisana nomlenze ohlangene. Musa ukuhudula ngokwakho ngenxa yemisipha yezingalo namahlombe. Sebenzisa kuphela imisipha yabezindaba. Phinda inqubo izikhathi ezingu-10, uguqule umlenze ohlangene.