Ngowe-1920, uYoseph Pilates wanikela ihlabathi ngeendlela ezizimeleyo, ezibizwa ngegama lakhe kwaye zenzelwe ngokukhethekileyo ukulungisa abantu abachaphazelekayo ngexesha lemfazwe. Kwiminyaka eminci edlulileyo i-complex ihlolwe kwiinkalo ezahlukeneyo kwaye yafika kwisigqibo sokuba ilungele ukuphuhliswa komzimba phantse wonke umntu. Kwaye ukuqeqeshwa kulula kakhulu ukuba i-Pilates inokusetyenziswa ekhaya.
Iipilates ekhaya: imigaqo nemithetho
Iipilates ekhaya zilungele ukubamba emva kokutyelela ezimbalwa kwiiklasi zeqela: kukuvumela ukuba wenze ngokufanelekileyo iimvavanyo, kwaye ungaphuthelwa izihlwele ezibalulekileyo, ezingekho ezimbalwa. Ngaba ii-pilates zizisebenzisa ngokwakho, khumbula le mithetho elandelayo:
- Okokuqala nokuphambili - jonga ukuphefumla kwakho ngokuthe ngqo. Ukuphefumula kuyadingeka kwibele, ingqwalasela ekhethekileyo ihlawulwa ekuvukeni okubanzi kwembambo ngokuphefumlelwa. Xa uxilongoza, jonga ukusikwa kwemisipha yomshicileli.
- Konke ixesha, kufuneka uhlawule ingqalelo ukuba u-press wakho unzima.
- Nika ingqalelo kwiinkcukacha ezincinci - zonke ziphawulekayo, kwaye kukho kuzo zonke izinto ezisisiseko.
- Kubalulekile ukuba usebenzise lonke ixesha ukugcina intloko yakho iqonde-akukho ukuguquka okuvumelekileyo.
- Yilusebenzise ukugcina umlenze wakho unye. Umkhulu umgama phakathi kwe-vertebrae, eguquguqukayo kunye nomnxeba wakho umva.
Kunzima ukukwenza yonke into ngokuchanekileyo-sebenzisa ividiyo yokuqeqesha okanye ufunde kwiiklasi zePilates, apho ukuqeqeshwa komva kunye nabanye kuya kuchazwa ngumqeqeshi.
Iimpawu zePilates zokuqala
Isiseko sePilates yindlela yokusebenza, eyona nto ibalulekileyo yinkalo. Ukuba sele befunde ukusebenza kwabo, kunokwenzeka ukuba badlule kwizinto ezahlukahlukeneyo ezinzima.
- Ukuphika. Hlala phantsi, welula imilenze yakho ngqo phambi kwakho, wabeka izandla zakho ezinqeni zakho. Emva koko uguqa ngamadolo uze udibanise imilenze phantsi kwabo. Iinyawo kufuneka zimi ngokuqinile phantsi. Ncipha kancane phantsi, uziva u-vertebra emva kwe-vertebrae, ngoko uvuka ngokukhawuleza. Intloko nentamo kufuneka kube ukuqhubeka komgudu, akudingeki ukuba ujike okanye ujikeleze i-chin. Phinda amaxesha angama-5-6 ngaphandle kwamarango.
- Ukunxibelelana. Uxoxe emhlane wakho, izandla zilula ngokukhawuleza emzimbeni, imilenze iguqa ngamadolo. Yamkela amanxeba ezinyawo zakho ngezandla zakho, pha kamisa imilenze yakho, uphakamise amadolo akho esifubeni sakho. Intloko kunye namagxa atyathela phezulu ekuphumeni. Nciphisa imilenze yakho phantsi kwaye ngexesha elifanayo kunye neengalo zakho ezichaziweyo, ubatshengise phezulu ukuya kutsho. Phinda amaxesha angama-6-8.
- Ukwahlula okunye. Uxoxe emhlane wakho, izandla zilula ngokukhawuleza emzimbeni, imilenze iguqa ngamadolo. Phakamisa imilenze uze ucindezele ngokubhekiselele esifubeni sakho. Ngaphantsi kweedolo, bamba umlenze wesobunxele ngezandla zakho uze uyidonsele kuwe, ngelixa uthabatha unyawo lwakho lokunene. Gxotha amahlombe ukusuka phantsi uze udonsa intloko emadolweni. Emva koko, tshintsha imilenze yakho. Phinda umlenze ngamnye u-6-8.
- UkuLungisa. Hlala phantsi phantsi ngqo, umqolo uphelile, umlenze woluliwe, intloko iya phezulu, imilenze iguqa ngamadolo, iinyawo ziphantsi. Gamba iingalo zakho emilenzeni yakho phantsi kwamadolo, qinqa isisu sakho, de ude uzive ukuba inamba yakho isondela emthonjeni. Qinisa imisipha yomva, uyijikeleze kwaye uyicotha, ngokucophelela, i-vertebra emva kwe-vertebrae, yehla kumahlombe. I-Raskachivaytes kwindlela eyahlukileyo, kodwa kungekhona ngeendleko ze-inertia, nokwenza imizamo. Xa ubuya kwindawo yokuqala kwaye umva wakho uphinde uqonde, welula intloko yakho. Ngaphandle kwekhefu, phinda amaxesha ama-5-6.
Zizo zi zifundo eziza kukunceda ukuba ufunde iPilates ekhaya. Xa unokwenza ngokuchanekileyo, oku kuya kuthetha ukuba unokwazi ukuqhubeka kwaye ufunde ezinye izakhiwo.