Ngo-1920, uJoseph Pilates wanikeza umhlaba ngezimiso zokuzivocavoca eziyingqayizivele, ebizwa ngaye futhi eyakhelwe ngokuqondile ukuvuselela abantu abathintekayo phakathi nempi. Eminyakeni engamakhulu eminyaka eyedlule le nkimbinkimbi ihlolwe kusuka ezinhlangothini ezahlukene futhi yafinyelela esiphethweni sokuthi kufanelekile ukuthuthukiswa komzimba cishe wonke umuntu. Futhi ukuzivocavoca kulula kangangokuthi i-Pilates ingenziwa ekhaya.
I-Pilates ekhaya: izimiso nemithetho
Ama-pilates ekhaya angcono ukubamba emva kokuvakashelwa okuncane emakilasini eqembu: kukuvumela ukuthi wenze kahle izivivinyo, futhi ungaphuthelwa izintambo ezibalulekile, ezingekho ezimbalwa. Ingabe ama-pilates asebenzisa owodwa, khumbula lemithetho elandelayo:
- Okokuqala nokuphambili - bukela ukuphefumula kwakho ngokuqinile. Ukuphefumula kuyadingeka ngebele, ukunakwa okukhethekile kubhalwa ekuvuleni okubanzi kwezimbambo ngokuphefumulelwa. Uma uphefumula, buka i-contraction yemisipha yomshini.
- Ngaso sonke isikhathi, kufanele uqaphele ukuqinisekisa ukuthi umshini wakho ucindezelekile.
- Qaphela imininingwane encane kunazo zonke - zonke zibalulekile, futhi kuzo zonke izinto eziyinkimbinkimbi.
- Kubalulekile ukuthi usebenzise sonke isikhathi ukugcina ikhanda lakho liqondile - akukho ukuguquka okuvunyelwe.
- Yenza isetshenziselwa ukugcina umgogodla wakho uhlangene. Uma ibanga eliphakathi kwe-vertebrae, liguquguquka futhi lihamba phambili emuva kwakho.
Kunzima ukukwenza konke ngokwakho ngendlela efanele - sebenzisa ividiyo yokuqeqesha noma ufunde ama-pilates, lapho ukuqeqeshwa komhlane kanye nabanye kuzochazwa ngumfundisi.
Imizimba ye-Pilates yabaqalayo
Isisekelo sama-Pilates yizivivinyo eziyisisekelo, okuyingxenye ebalulekile yinkimbinkimbi. Uma sebefundile ukusebenza kwabo, kungenzeka ukuthi badlulisele ezihlukahlukene eziyinkimbinkimbi.
- Ukuphikisana. Hlala phansi, welula imilenze yakho ngqo phambi kwakho, faka izandla zakho ezinqulwini. Bese uguqa ngamadolo bese ugoqa imilenze yakho ngaphansi kwabo. Izinyawo kufanele zime phansi ngokuqinile phansi. Gcina kancane kancane phansi, uzizwa i-vertebra ngemuva kwama-vertebrae, bese uvuka kancane. Inhloko nentamo kufanele kube ukuqhutshwa komgogodla, akudingeki ukuguqula noma ukugxilisa ingxube. Phinda izikhathi ezingu-5-6 ngaphandle kokuyeka.
- Ukwehlisa. Ulale emhlane wakho, izandla zilula ngokukhululeka emzimbeni, imilenze iguqa kancane emadolweni. Yamukela izingxube ze-ankle ngezandla zakho, uphakamise imilenze yakho phezulu, uphonte amadolo akho esifubeni sakho. Inhloko namahlombe zidonsa phezulu ekuphumuleni. Nciphisa imilenze yakho phansi futhi ngesikhathi esifanayo izingalo zakho zikhishwe, zikhomba phezulu ukuze ziholele. Phinda izikhathi ezingu-6-8.
- Ukwelula okuhlukile. Ulale emhlane wakho, izandla zilula ngokukhululeka emzimbeni, imilenze iguqa kancane emadolweni. Phakamisa imilenze yakho bese ucindezela ngokumelene nesifuba sakho. Ngaphansi kwebhande, thatha umlenze wesokunxele ngezandla zakho bese uyidonsela kuwe, ngenkathi udonsa unyawo lwakho lokunene phezulu. Gcoba amahlombe kusukela phansi bese udonsa ikhanda emadolweni. Ngemuva kwalokho, shintsha imilenze yakho. Phinda ngomlenze ngamunye izikhathi ezingu-6-8.
- Ukuduma. Hlala phansi phansi, ingemuva impela, umgogodla welulekile, ikhanda liphakama phezulu, imilenze iguqa ngamadolo, izinyawo ziphansi. Gamba izingalo zakho emilenzeni yakho phansi kwamadolo akho, qinisa isisu sakho, uze uzizwe ukuthi inkaba yakho isondela emgodleni. Qinisekisa imisipha yangemuva, uyijikeleze futhi kancane kancane, ngokucophelela, i-vertebra ngemuva kwe-vertebrae, yehla emahlombe. I-Raskachivaytes inhlangothi ehlukile, kodwa hhayi ngezindleko ze-inertia, nokwenza imizamo. Uma ubuyela esimweni sokuqala futhi emuva kwakho kuqondana futhi, welula ikhanda lakho phezulu. Ngaphandle kokuphumula, phinda izikhathi ezingu-5-6.
Yilezi zivivinyo ezokusiza ukwazi uPilates ekhaya. Uma ungabenza kahle, lokhu kusho ukuthi ungaqhubeka futhi ufunde ezinye izinkimbinkimbi.