UJoseph Pilates wavelisa inkqubo yakhe yokuzivocavoca umzimba ukuze abuyisele impilo emva kokulimala, ngoko ukuxakeka kokuzivocavoca kwakhe kulungele wonke umntu ngaphandle kokunye. Ubuchule bakhe bujolise ekuqeqeshweni oluthile olunzima lweemisipha ngaphandle kwe-cardio-loading enkulu, evumela imizuzu eyi-10 yokuqeqeshwa ukuba iphumelele "indawo yengxaki". Ngokomzekelo, i- pilates esebenzisa i-pressates iyakuthintela zonke iisisu zomzimba, kuquka ezizongqongileyo, ezingabandakanyekanga ngexesha loqeqesho oluqhelekileyo.
Ukunyakaza okucothayo kunye nokunyanzelekayo akunakwenzeka ukunceda ngokukhawuleza ukulahlekelwa isisindo, kodwa i-Pilates izokukunceda ulahlekelwe isisindo ngokumisa izicubu zomzimba, ukwandisa ithoni yomzimba wonke. Ngoko ukuba ufuna ukuqinisa izihlunu, susa umzobo uze ungaphuthuki ngoko, njenge-aerobics, inkqubo ye-Pilates yimi. Ukuxakeka kwemisebenzi yamaPilates kunokwenziwa ekhaya, ufuna kuphela iimpahla ezikhululekile kunye nombhoxo.
Xa uqhuba onke ama-exercises, kufuneka uzame ukwenza ngokubanzi ukubandakanya isisu, ukunyakaza kuya kuphuza kwaye kuhamba kakuhle. Iipilates nazo zinceda kakhulu kumqolo. Ndiyabulela ukubeka esweni kwesimo esifanelekileyo somgudu ngexesha lokuzilolonga, i-corset ye-muscular iyomelezwa, i- posture kunye nobubele iyaphucula.
Ngezantsi zi-6 ezisebenza ngokugqithiseleyo kwiisisu zomzimba. Baya kukunceda ukuba ufumane inqwelwana elincinci kwaye ucinezele ngokukhawuleza, wenza amaxesha amathathu kuphela ngeveki.
Izenzo zePilates zesisu esisisigxina:
Utshintshe ikhulu
Lo msebenzi uvuselela imisipha yeendaba kwaye uyilungiselela umsebenzi oqhubekayo. Thetha emhlane wakho, pha kamisa imilenze uze uyibophe ngamadolo ama-90 degrees. Amanwe atyula emzimbeni, iintendelezo phantsi. Inhale, ekuphumeni kwamanzi kuphakamisa intloko kunye namahlombe. Gubungula izandla zakho phezulu nangaphantsi, njengokungathi ubetha phezu kwamanzi. Buyela kwisimo sokuqala uze uphumule. Phinda usebenzise izikhathi ezili-10.
Ukunyuka
Imilenze ibumbene, iisokisi zitsalwe, iingalo zidibene kwidilesi. Bhoxisa, uphume kancane, uze uhlale phantsi. Zama ukuziva i-vertebra emva kwe-vertebrae ephuma phantsi. Emva koko, ngokukhawuleza, buyela kwindawo yokuqala. Ziva ukuba nganye i-vertebra icinezelwe ngaphantsi kwaye ibuyisela kwakhona. Phinda kathathu.
Ukongezwa komlenze omnye
Phakamisa intloko kunye namagxa, shenxisa idolo elisekhohlo ukuya esifubeni, uphakamise umlenze wesokunene uze uqhube phambili, iisokisi zitsalwa. Isisu sisinokwenzeka kangako. Inhale, ekuphumeni kwempumulo ukukhupha umlenze wesobunxele, kwaye idolo elifanelekileyo lixinzelelwe kwisifuba. Tshintsha isikhundla semilenze amaxesha angama-20.
Ukwandiswa Kwemiyalelo
Imisongo iphakanyisiwe, amadolo aphethwe ngama-90 degrees. Izandla zolulele phezulu. Bhoxisa, ekuphumeni kwentloko kunye namagxa, lungisa imilenze uze uthathe izandla zakho. Zama ukulula izandla zakho nemilenze. Buyela kwisikhundla sokuqala. Ukuzivocavoca amaxesha angama-10.
Ukuphika
Hlala phantsi, uguqa amadolo akho, udibanise imilenze yakho ngezandla zakho, cinezela i-chin yakho kwisifuba sakho. Xa uphumelela, uncike emva kokuba amahlombe athathele umbhoxo. Buyela kwisikhundla sokuqala. Yenza lo msebenzi ngokuthe ngcembe, udwebe iimfudu ze-press ngokubanzi.
Umsebenzi onzima
Amagqabi afakwe kwi-angle ye-45 degrees, iinyawo zixinzelelwe phantsi. Ekuphumeni kwamanzi ukulungisa umlenze wesobunxele, amadolo afana. Ngexesha elifanayo, pha kamisa izandla zakho phezulu, kwiintendana. Thatha umoya, pha kamisa intloko kunye namahlombe ekuphumeni, de kube iingalo zifanane nomlenze ohlangeneyo. Musa ukuhudula ngokwakho ngeendleko zeengalo kunye namahlombe. Sebenzisa kuphela izihlunu zogcino. Phinda ulandele inkqubo ezili-10, utshintshe umlenze ophakathi.